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  A Practical Guide to Testosterone, Its Use & Alternatives
  
  
  (For educational purposes only – do not rely on this for medical
  advice)
  
  
  
  
  ---
  
  
  
  
  1. What is Testosterone?
  
  
  
  
  Hormone type: Steroid sex hormone from the androgen family.
  
  
  
  Produced by: Leydig cells in testes (men), ovaries and adrenal glands (women).
  
  
  
  Functions:
  
  
  - Primary male sexual characteristics (muscle mass, body hair, voice depth)
  
  - Libido & erectile function
  
  - Red blood cell production
  
  - Bone density, mood regulation, cognition
  
  
  
  
  ---
  
  
  
  
  2. When Is Testosterone Therapy Considered?
  
  
  
  
  Situation Typical Criteria
  
  
  Hypogonadism (low testosterone with symptoms) 60 yr,
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  Andropause Symptoms present, no contraindications
  
  
  > Important: Testosterone levels fluctuate; confirm with 2–3 measurements or a single morning sample if symptoms persist.
  
  
  
  
  
  Key Contraindications
  
  
  
  
  Uncontrolled prostate cancer (or high PSA >10 ng/mL without oncologic evaluation)
  
  
  Untreated severe obstructive sleep apnea
  
  
  Active polycythemia (>50% hematocrit) unless managed
  
  
  Thrombocytopenia or bleeding disorders
  
  
  
  
  
  
  
  4. How to Monitor Patients on Testosterone Therapy
  
  
  
  Parameter Frequency Goal / Threshold
  
  
  Serum testosterone (morning) Every 3–6 months initially;
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  Hematocrit & hemoglobin Every 3–6 months ire twice‑daily dosing; tadalafil’s once‑daily regimen can improve compliance.
  
  
  
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  gene therapy) promise alternative options for patients who cannot tolerate current drugs.
  
  
  
  
  By integrating these findings, clinicians can tailor erectile dysfunction therapy to individual patient
  profiles—balancing efficacy, safety, convenience, and cost—to achieve optimal outcomes.
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  Below is a practical "cheat‑sheet" you can keep on your desk, in your phone or print out.
  
  
  
  Everything is broken down into what to eat, how much and when, so that you never have to
  guess.
  
  
  
  ---
  
  
  
  
  1️⃣ Quick‑Reference Macro Targets
  
  
  
  Goal Daily Calories Protein (g) Fat (g) Carbs (g)
  
  
  Weight Gain 2 200–2 600 kcal 140–160 g 70–80 g 210–260 g
  
  
  Maintain 1 800–2 000 kcal 140–150 g 60–70
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  Weight Loss 1 400–1 600 kcal 140–150 g 50–55 g 120–140
  g
  
  
  > Tip: Use a nutrition tracker (MyFitnessPal, Cronometer) to
  log meals and stay within ranges.
  
  
  
  ---
  
  
  
  
  3. Sample Meal Plan for the "Maintain" Zone
  
  
  
  Time Meal Calories Protein Fat Carbs
  
  
  Breakfast Greek yogurt (1 cup) + granola (½ cup) + berries
  (½ cup) 350 20 g 10 g 55 g
  
  
  Mid‑morning Snack Apple + peanut butter (2 Tbsp) 200 4 g
  12 g 23 g
  
  
  Lunch Grilled chicken breast (3 oz), quinoa (½ cup cooked),
  mixed veggies 400 30 g 10 g 45 g
  
  
  Afternoon Snack Carrot sticks + hummus (¼
  cup) 150 5 g 6 g 18 g
  
  
  Dinner Baked salmon (3 oz), sweet potato, steamed broccoli 350 25 g 12 g 30 g
  
  
  Total: ~1900 kcal
  
  
  
  
  1.2. Portion Control and Balance
  
  
  
  
  Protein: Aim for lean sources (~20–30 g per meal).
  
  This stabilizes blood sugar and supports satiety.
  
  
  
  
  Carbohydrates: Prefer complex, fiber‑rich carbs (whole grains, legumes) over refined sugars; this moderates post‑meal glucose spikes.
  
  
  
  Fats: Focus on healthy fats—avocado, nuts, olive oil—to improve insulin sensitivity.
  
  
  
  
  
  1.3. Timing of Meals
  
  
  
  
  Breakfast within 30 min of waking: Prevents excessive hunger and reduces risk of overeating later.
  
  
  
  Regular intervals (every 4–5 h): Avoid long gaps that can lead
  to hypoglycemia or subsequent over‑eating.
  
  
  
  
  
  
  
  2. Managing Blood Glucose Levels
  
  
  
  Step Action Why it matters
  
  
  Pre‑Meal Check Test glucose at least 15 min before eating
  Helps decide how much carbohydrate and insulin (if needed) to take
  
  
  Carbohydrate Counting Estimate grams of carbs in each meal Prevents post‑meal spikes; easier for
  consistent dosing
  
  
  Adjust Insulin Use a basal/bolus regimen or insulin‑pump if prescribed Aligns insulin with carb
  intake and activity levels
  
  
  Post‑Meal Check (1–2 h) Verify glucose has returned
  to target range Detects late spikes or hypoglycemia
  early
  
  
  
  4. Practical Tips for Daily Management
  
  
  
  
  
  Situation Action Rationale
  
  
  Before Exercise Check glucose; if ng restful sleep. Complex carbs provide sustained glucose; protein slows digestion.
  
  
  ---
  
  
  
  
  3️⃣ Quick‑Reference Table for Common Protein Sources
  
  
  
  
  Food Item Serving Size Calories Protein (g) Fat (g) Carbohydrate (g)
  
  
  Chicken breast, skinless 100 g cooked 165 31 3.6 0
  
  
  Lean ground turkey 100 g cooked 150 29 4 0
  
  
  Salmon (wild) 100 g cooked 206 22 12 0
  
  
  Tuna, canned in water 100 g drained 132 28 1 0
  
  
  Lean steak (sirloin) 100 g cooked 190 26 10 0
  
  
  Egg (large) 50 g raw 72 6 5 0
  
  
  Greek yogurt, nonfat 150 g 82 15 0 6
  
  
  Cottage cheese, low-fat 100 g 98 11 4 3
  
  
  Notes:
  
  
  
  
  Protein content is rounded to the nearest gram.
  
  
  Calories are approximate and based on standard nutrition databases (e.g., USDA FoodData Central).
  
  
  Fat includes total fat; for meats, lean cuts have lower fat percentages.
  
  
  
  
  
  
  
  Part 2 – Comparative Table of Calorie‑to‑Protein Ratios
  
  
  Below is a side‑by‑side comparison of the same foods, expressed as calories per gram of protein (lower values indicate more efficient protein sources).
  
  
  
  
  Food Protein (g) Calories Cal/g Protein
  
  
  Chicken Breast 31 165 5.3
  
  
  Beef (Lean) 26 143 5.5
  
  
  Tofu (Firm) 8 94 11.8
  
  
  Tempeh 14 192 13.7
  
  
  Notes:
  
  
  
  
  Chicken breast and beef provide ~5 cal/g protein.
  
  
  Tofu and tempeh deliver higher caloric densities per gram of protein (~12–14 cal/g), indicating they are less efficient sources when considering caloric cost alone.
  
  
  
  
  
  
  
  4. Interpretation & Recommendations
  
  
  
  Metric What It Reveals
  
  
  Caloric Cost (kcal/gram protein) Indicates how many calories are needed to obtain a gram of protein. Lower values mean more calorie‑efficient proteins.
  
  
  Protein Efficiency Ratio Directly compares the protein yield per unit calorie; higher ratios denote better efficiency.
  
  
  Protein Density Useful for space or weight constraints (e.g., meal prep, portable foods).
  
  
  
  Practical Takeaways
  
  
  
  
  
  
  For Calorie‑Efficient Protein
  
  
  - Prioritize sources with low kcal/gram protein and high PER.
  
  - Examples: whey isolate (~2 kcal/g), soy products (~3 kcal/g).
  
  
  
  
  
  When Weight or Volume Matters
  
  
  - Choose foods with higher protein density to minimize bulk.
  
  - Examples: dried beans, nuts, powdered proteins.
  
  
  
  
  
  Balancing Both Metrics
  
  
  - Use a composite score (e.g., multiply PER by protein density) if you need an overall ranking that reflects both aspects simultaneously.
  
  
  Quick Reference Table (Illustrative)
  
  
  
  Food kcal/gram Protein PER Protein Density (g/100 mL)
  
  
  Soy milk ~3.5 0.80 3.6
  
  
  Almonds 5.7 0.60 12
  
  
  Lentils 4.2 0.75 5.1
  
  
  ... ... ... ...
  
  
  Values are approximate; compute using the formulas above for your exact data.
  
  
  
  ---
  
  
  
  Summary
  
  
  
  
  
  kcal/gram protein: `C / (P * 100)`
  
  
  Protein density: `P / V`
  
  
  Protein quality (protein content): `P / C`
  
  
  
  Use these expressions to convert raw measurements into the desired metrics. If you need any further help applying them to your dataset, feel free to ask!
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  ---
  
  
  
  
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  Section Focus Key Takeaway
  
  
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  Appendix – Tracking Tools Sample logs, progress charts, cheat sheet.
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  ---
  
  
  
  
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  ---
  
  
  
  
  Ready to Start?
  
  
  
  
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  ---
  
  
  
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