Badillo Longevity Lab

Low testosterone is not always a sign that you need testosterone therapy.

Before jumping to treatment, start with the foundations that support your body’s natural production: consistent strength training, quality sleep, enough protein and healthy fats, stress management, a healthy body composition, and correcting deficiencies like vitamin D or zinc.

And remember, we do not treat one number. Testosterone should be evaluated alongside your symptoms, health history, and a complete hormone and metabolic panel.

Your labs are a roadmap, not a checkbox.

⬇️ Have a question for Dr. B? Drop it below!

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That “high-protein” label does not always mean you are getting a meaningful amount of protein.

One quick way to check? Use the add-a-zero rule.
Take the grams of protein, add a zero, and compare that number to the calories.

For example:
A Greek yogurt with 16 grams of protein and 100 calories:
16 becomes 160. Since 100 is below 160, it is a strong protein choice.

Cottage cheese with 14 grams of protein and 110 calories:
140 versus 110. Another solid option.

Tuna with 20 grams of protein and around 90 calories:
200 versus 90. Excellent protein return for the calories.

Now compare that with foods commonly mistaken for protein sources:

A “protein” granola with 8 grams of protein and 230 calories:
80 versus 230. It may contain protein, but it is not an efficient protein source.

Peanut butter with 7 grams of protein and around 190 calories:
70 versus 190. Peanut butter can absolutely be part of a healthy diet, but it is primarily a source of fat, not protein.

Almonds with 6 grams of protein and approximately 170 calories:
60 versus 170. Nutritious? Yes. The best choice for reaching a higher protein target? Probably not.

This does not mean higher-calorie foods are “bad.” It simply helps you understand what role a food is playing in your diet.
When you are trying to reach a specific protein goal while staying within an appropriate calorie range, those numbers matter. A package can say “high protein,” but the nutrition label tells the full story.

Try this the next time you are walking through the grocery store. Once you start checking the math, you will look at protein claims very differently.

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