Guides
What moves the number, and what keeps you doing it
Research references sit beside the claims they support. None of it is medical advice. Start here: what is a testosterone coach?
What moves the number
- How to increase testosterone naturally: what the evidence actually supports
Losing fat has the strongest evidence. Sleep matters. Lifting spikes it briefly. Most boosters don't work. The levers ranked by evidence, with sources.
- Testosterone coaching vs TRT: which one you actually need
TRT treats diagnosed hypogonadism. Coaching works on what sits upstream of it — weight, sleep, training. How to tell which you need, and when it's both.
- How to get your testosterone tested properly
Morning, fasting, and twice. What a proper testosterone test looks like, what counts as low, and how to get one done in Ireland.
- Sleep and testosterone: what one short week does
One week of five-hour nights cut young men's daytime testosterone by 10–15%. What the study found, what it doesn't prove, and a sleep routine you'll keep.
- Body fat and testosterone: the lever with the strongest evidence
Across 24 studies, men who lost weight saw testosterone rise — and the more they lost, the bigger the rise. What that means, and how to actually lose it.
- Does lifting raise testosterone? What training actually does
Heavy lifting spikes testosterone for 15–30 minutes. Resting levels barely move. Why you should still lift four times a week.
What keeps you doing it
- Why you keep quitting the gym — and how to stop
About half of people who start an exercise programme quit within six months. It's rarely a knowledge problem. What the research says keeps you going.
- How to train four times a week with a full-time job
The WHO asks for muscle-strengthening on two or more days a week. Four is the target. How to fit it around a job without it collapsing by Wednesday.
- Testosterone coach vs personal trainer: which one you need
Training sessions and everyday habits call for different kinds of support. Compare the scope of personal training and coaching, and what our free conversation offers.
How to read these guides
These articles are written by Bartek Standa, the founder of Testosterone Coach. He is not a doctor. They are educational reading, not clinical guidance or a medically reviewed treatment plan.
Numbered references link a passage to the original study, professional guidance or supporting source below the article. Follow those links to check the population studied, the result and its limits. A finding in a study is not evidence that this coaching product will produce that result for you.
Update dates record changes to the article, not a review by a clinician. The product explanation separately states what the free experience actually provides.