1 in 5 men over 30 has clinically low testosterone.
Men with low testosterone have smaller testicles, depression, higher body fat, and struggle to build muscle.
Here’s every testosterone-boosting tip I wish I knew at 21:
The testosterone crisis is real.
Average levels have dropped 1% per year since 1980...
Amounting to 30% over the past 30 years.
Men’s testosterone levels decline by up to 2% per year after age 30.
Below 550 ng/dL...
Your performance is compromised in EVERY area of life.
1. High sleeping quality
Testosterone production happens primarily during deep sleep.
One week of poor sleep can drop your T levels by 15%.
Aim for 7-9 hours with these hacks:
• 65°F room temperature
• Complete darkness
• 400mg magnesium glycinate supplement
2. Exercise done right
Not all exercise boosts testosterone.
Your T-boosting workout plan:
• 4 sets of squats, deadlifts, or bench press
• Train 4 days per week maximum (Do HIIT!)
• Limit sessions to 45-60 minutes
• Rest fully between workouts (48 hours)
3. Nutrition
Your body needs nutrients daily to produce testosterone:
• Zinc: 30mg
• Magnesium: 400mg
• Vitamin D3: 5000 IU (80% of men are deficient)
• Healthy fats: min 0.5g per pound of bodyweight
17.3% of the global population is zinc deficient.
Bonus strategic supplementation...
These supplements also have clinical evidence for boosting testosterone:
• Tongkat Ali: 400mg daily
• Fadogia Agrestis: 600mg daily (LH production)
• Boron: 10mg daily (reduces SHBG)
• Shilajit: 500mg daily (Total testosterone+)
If you're lazy like me and want ONE all-in-one natural ingredient supplement solution to boost T-levels, try this:
It's a game changer for me at 40.
4. Eliminate endocrine disruptors
These chemicals mimic estrogen and block testosterone:
• BPA in plastics
• Atrazine in tap water
• Phthalates in fragrance
• Parabens in personal care products
Replace plastic containers with glass and install a quality water filter.
5. Low body fat
Body fat converts testosterone to estrogen through aromatase enzyme activity.
The sweet spot: 10-15% body fat.
4 steps to reach optimal 10-15% body fat (with no training):
• Eat 1g of protein per pound of body weight
• Eliminate all processed sugar and flour
• Create a 400-calorie daily deficit
• Walk 8-10k steps daily
6. Manage stress
Chronic stress elevates cortisol, which directly blocks testosterone production. 10 minutes of meditation helps.
7. Morning Light Exposure
University research shows 30 minutes of morning sunlight exposure increases testosterone production by up to 69%.
Other testosterone killers most men ignore:
• Alcohol (drops 23% within 30 min)
• Seed oils (inflammatory omega-6 fats)
• Blue light exposure at night
• Chronic cardio workouts
• Under-eating protein
• Dehydration
Eliminate these for the fastest results.
Get these blood tests to track your level:
• Total Testosterone
• Free Testosterone
• SHBG
• Estradiol
• DHT
• DHEA
• Cortisol
Test in the morning (7-9 am) when levels peak.
Most men can 2X their T levels in 90 days through lifestyle optimization.
Follow me for more like this: @WillieChou
I share insights to inspire others.
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