I recently got a blood test done for sports and I managed to get my thyroid checked. I got the results today and it says I have 0.94u/ml and the average is 0.5-0.45 Are these good or bad levels?

I do boxing 4x a week and do resistance training 2-3x a week on top of boxing. My resistance training is not intense because I care more about boxing than bodybuilding. Are there any methods to recover faster and better other than just sleeping better/longer? Boxing puts a massive demand on my body each week, and I think this is the main thing affecting my androgens.

1. Eating a meal high in protein (>100g) before bed can induce restlessness, but eating a diet high in protein throughout the day will improve sleep quality at night. http://www.ncbi.nlm.nih.gov/pubmed/226434/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008810/ 2. Glycine -https://amzn.to/3ef2ebg A non-essential amino acid that functions as an inhibitory neurotransmitter in the central nervous system, which helps you sleep, is anti-anxiety, lowers cortisol, increases DHT. Glycine is most abundant in gelatin. You can start with 3g glycine before bed. http://www.ncbi.nlm.nih.gov/pubmed/22529837/ 3. Carbohydrates A meal high in carbs, about 130g before bedtime, increases REM and sleep quality, as well as significantly shorter sleep latencies. http://www.ncbi.nlm.nih.gov/pubmed/6164541/ http://www.ncbi.nlm.nih.gov/pubmed/21816963/ 4. Valerian Root - https://amzn.to/3qhCSiv (1000mg before bed) Valerian is a herb with sedative properties, used and thoroughly backed up with long-term studies. Sleep Aid. http://www.ncbi.nlm.nih.gov/pubmed/15982998/ 5. L-theanine - https://amzn.to/3pfqy39 (200mg before bed) L-Theanine found in tea is shown to improve slow-wave sleep, and it also lowers cortisol. http://www.ncbi.nlm.nih.gov/pubmed/22285321/ 6. No to caloric deficits Sleep quality can be disturbed when in a caloric deficit, as being in a caloric deficit can be stressful to the body. This is partly due to higher cortisol and adrenaline. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008810/ 7. Body Fat Percentage

Drop all the foods that you think are beneficial to you. I've talked to hundreds of guys, and majority of them are eating foods that are awful for their testosterone, yet they belie otherwise.