Men, do you find it hard to build muscle? Or your days are filled with low energy, or maybe brain fog is stopping you from thinking clearly, and you’re constantly feeling tired?
If so, you probably have low testosterone. But just eating the right foods, or following conventional health advice won’t magically bring your levels back up.
This leaves many men thinking they need to jump on trends like Testosterone Replacement Therapy (TRT), or even worse, like their life is now resigned to a lack of vitality until they die.
Luckily, there are natural ways to restore your testosterone levels without injecting yourself in the butt every time you want to feel like a man.
Before we get into the 10 natural ways to build testosterone, I want to give you some context so you know what to look for if you have low testosterone, and the benefits you’ll get once you fix it naturally.
what is testosterone?
In simple terms, testosterone is a steroid hormone that stimulates the development of muscle growth and strength, sex drive, organises fat distribution, and increases bone density. It also helps to produce red blood cells and sperm.
men's testosterone rates falling
In the modern world, testosterone rates are plummeting, making it harder to build muscle, think clearly, and lead effectively. Men need optimal testosterone levels to function normally.
The further away our life becomes from our ancestors, the worse our hormonal state gets. This is reflected in the state of the modern man.
A normal testosterone level for men is between 300 and 1,000 nanograms per deciliter (ng/dL).
But in today’s world, low testosterone levels affect 1 in every 4 men over the age of 30.
I would say this number may be conservative given the state of men today. Just take a look around next time you’re in a busy place, and ask yourself if more than 25% of the men you see are in a prime state of health.
On the somewhat brighter side, testosterone levels in men begin to naturally decrease around age 30 to 40, typically by about 1% per year., but this means that if you are above 30, you need to get your health in check NOW, as each year goes by, it becomes harder and harder.
So at this point, you probably want to know what your levels are, right? The only way to accurately know your testosterone level is to get a blood test.
However, you can also tell if you have low testosterone levels, by making an honest assessment of your state of mind, body, and lifestyle choices.
Sidenote: And for the naysayers who talk about how men need less testosterone, here’s why they’re wrong:
“Testosterone has far less to do with aggression than most assume. Within the normal range, individual differences in testosterone levels don’t predict who will be aggressive. Moreover, the more an organism has been aggressive, the less testosterone is needed for further aggression. When testosterone does play a role, it’s facilitatory—testosterone does not ‘invent’ aggression. It makes us more sensitive to triggers of aggression. Also, rising testosterone levels foster aggression only during challenges to status. Finally, crucially, the rise in testosterone during a status challenge does not necessarily increase aggression; it increases whatever is needed to maintain status. In a world in which status is awarded for the best of our behaviors, testosterone would be the most prosocial hormone in existence.” ― Robert M. Sapolsky, Behave: The Biology of Humans at Our Best and Worst
So once you use your newfound knowledge in today’s newsletter, make sure your high testosterone is put to good use…
problems with trt (artificial testosterone)
Fixing low testosterone with artificial solutions is being promoted and pushed by producers and providers of TRT (Testosterone Replacement Therapy), and whilst the state of ill health in men today is true, they are capitalising on it, by trying to sell you shortcuts, and ways to artificially elevate your testosterone levels.
They conveniently forgot to tell you that if you stop TRT, then your low testosterone symptoms usually return. So it’s not as simple as prescribing hormone replacement therapy.
Chaotic internal health is sometimes why I see men trying shortcuts to get in their best shape, and even though they are training, eating right etc. they haven’t sorted out other fundamental issues that are keeping them in a chronic state of stress, and hence they can’t build muscle and lose fat for good.
And stress isn’t going anywhere either, so you have to learn how to manage it better. Work, family, finances – Balancing it all is tough. We can only equip ourselves with a stronger body, and a mind armed with the right mental models to overcome it all.
I’ll write more about TRT in another newsletter; but if you have not optimised your health to a tee, then you have no business taking TRT, unless you have a genetic health issue, which is probably not you.
benefits of building high testosterone
A fellow Dad was talking to me about his ‘manopause‘ recently, and he mentioned it’s a real thing, where he was super low on energy, had brain fog all the time, and couldn’t concentrate whilst working on high-level issues in his business.
It’s not really a thing, it was actually due to a lack of testosterone, and other physiological imbalances in his body.
He said, “I felt so drained but what got me to the gym FINALLY, was I felt like there was this tremendous brain fog, I had a hard time concentrating and working on high-level issues in my company. I just knew I couldn’t operate at my highest level and get the desired results because it affected me so much.
Then, as a person who’s never been in shape or worked out (consistently), I worked with someone who told me the exact workouts to do. I then had a workout that I could do under an hour. Man, I felt so much better, so fast, like in a week or two, the brain fog lifted, and I felt like a new man. No more manopause for me!“
The good news is that you don’t even need to work out for an hour. 30 minutes is enough if done right, just like some of my busier students do, and they still get great results, like dropping 25+lbs in a month.
Every man wants to look better, feel more energised, perform better, think clearer, and have a higher libido (if it’s too low now).
The more powerful you can become physically, the more powerful you can be as a husband, Dad, and man.
This will cross over to everything you do personally and professionally.
Building muscle and dropping fat becomes much easier when you have higher testosterone. I’ve had students say the fat is coming off effortlessly. But it’s only when they appreciated the holistic nature of how the body and mind works, that they were actually able to pull it off.
This not only helps you look better, but your newfound energy matches your new body.
When you look at yourself in the mirror, ask yourself, ‘What do I see and feel?‘ And if you have been in better shape before, ask yourself, ‘How did I perceive myself and feel then?‘
You have to be honest, tell yourself the truth, and then be willing to do something about it. So if you’re not as confident, disciplined, or focused as you want to be, then you need more positively channelled energy.
Your performance personally and professionally will skyrocket. For most guys, the status quo is to work hard, then come home and crash. They think they don’t need to be a leader for their wives and kids.
Yet, they still aim to hit their KPIs at work, but whether they do or not (due to low energy and vitality) is another story. But why not have it both ways? Why not be able to conquer your work goals and your personal goals too?
With freakish health, your colleagues or competition will wonder what you’ve done to be on your A game, as they can’t keep up, and your family will grow closer to you, respect you a lot more, thinking, ‘How does he do it all?‘
And it comes down to being able to think clearly. Optimised testosterone levels help you to be more calm, present, and in a Zen state of mind. Clearer thinking leads to clearer actions, with fewer obstacles getting in your way. And when the obstacles are there, you’re able to navigate around them with Ninja-like speed and accuracy.
To top it off, how much happier will your wife be? When she realises your libido is way higher, and your intimacy, connection, and relationship feel as good as it did when you first met.
Quickly before we get into the 10 natural ways to build testosterone, this happened to me when I had really low testosterone…
my experience with low testosterone
When I was bedbound with ill health, I knew my testosterone was through the floor. Although I didn’t get it measured at the time, I could feel it in my bones.
I felt so weak that even getting out of bed to go to the toilet was painful. I clearly remember one day I mustered up the strength to see how weak I was. I put the Pull Up Bar on the doorframe, and I could barely do 1 Pull Up before I had to stop.
You may have felt equally weak at points in your life, or maybe that’s you right now. Either way, I have helped countless men get their strength back, and it’s closer than you think, if you focus on the right things, and do them at the right time.
Now, let’s build strength, and get rid of any weakness you have by building your testosterone up!
step by step checklist to naturally build testosterone
If you’re serious about naturally building your testosterone, and are ready to feel alive again with greater clarity, a lean physique, and being a great example to your family, then adopt these simple lifestyle changes.
Do not think of the hacks here, focus on the fundamentals, let’s get into what those are now.
1. every time you reduce testosterone, counterbalance it
- You want to imagine and realise that your physical, mental, and emotional state all impact how your testosterone is – If you are in a great state in those three areas, you will likely have higher testosterone, and vice versa.
- So if you spend your evenings behind scrolling social media, or watching TV, then you’ll be lowering your levels. Instead, go for a walk, do some Functional Strength Training, or do a Shadowboxing workout.
2. maintain an ideal v-tapered physique
- This is where your shoulders are broader than your waist, at a ratio of 1.6 (aim for your shoulders to be 1.6 broader than your waist).
- The ideal body fat range to achieve this ‘look’ is between 8-19% body fat.
- Depending on your body type, you can be on the lower end, if you are an Ectomorph (long and lean, with little body fat and muscle, who finds it hard to gain weight), or the upper end if you are an Endomorph (round and soft, with more body fat and muscle, who finds it easy to gain weight).
3. avoid lifestyle diseases - diabetes, heart disease, stroke, depression
- If you achieve the previous step, your likelihood of getting these diseases dramatically decreases. But it doesn’t make it impossible.
- In addition to the above, quit vices like smoking, drinking alcohol, other drugs, watching porn, and replace any other habits you know aren’t serving you with ones that align with your life’s goals.
4. learn martial arts and functional strength training
- Talk of weight training being more beneficial than cardio is just not true. You need a balance of cardio and strength training to build a body versatile enough to deal with all situations in life.
- What I’m about to say is not ‘proven’ as far as I’m aware, but I believe Martial Arts will raise your testosterone more than most other types of fitness, as it’s built into men’s history and DNA. There’s something powerful about being able to defend yourself and others, whilst positively channelling your aggression into a target or punchbag.
- The best combination is when you mix Martial Arts with Functional Strength Training, so you get the best of both worlds in terms of self-defence and cardio, as well as building your muscle, power, and posture.
5. sleep deep and easy
- The majority of testosterone is made during sleep, so hence why it’s difficult to build muscle with bad sleeping patterns.
- Testosterone levels peak between 07:00-10:00, and are in line with the body’s natural rhythms, AKA the circadian rhythm.
- There’s a lot more to it, but a few simple things you can do are to sleep and wake at the same time each day, sleep in pitch black, wear mouth tape, and avoid blue light exposure 2 hours before bed.
6. avoid endocrine-disrupting chemicals (edcs)
- Unfortunately, many man-made chemicals end up wreaking havoc on our hormones.
- To avoid this, some easy changes you can make are to switch from plastic containers and bottles to glass or stainless steel to avoid BPAs, change all food to organic to reduce pesticide intake, go to stainless steel pans to avoid PFAs (AKA ‘forever chemicals’), and change to organic clothing.
- Typically, a deeper detox needs to occur, but avoiding them is a big part of the change toward optimal health.
7. optimise vitamin d levels
- Vitamin D is actually a hormone, and plays a key role in optimal testosterone production.
- Where your genetic makeup is from (e.g. I’m mostly Sri Lankan), and especially concerning where you live also makes a difference. So if your genetics require more sunlight, then optimise your lifestyle around that.
- Get AM sunlight and PM sunlight directly in the eyes, and even if you can’t get much sun (like in the UK at the moment), then being outside still is beneficial as the light from the sky still enters your body through your eyes and skin.
8. consider ashwagandha
- Ashwagandha is an Ayurvedic herb that significantly increases testosterone production, although it may occur due to its more ‘primary’ benefits of reducing stress and anxiety, controlling cortisol levels, and boosting thyroid and immune health.
- I have personally seen benefits with it, and with some students too, but as always, you have to get specific advice to you and your circumstances with supplements.
9. get enough magnesium
- Magnesium helps with processing over 300 biochemical reactions in the body, and it’s safe to say that it has a lot of benefits in many areas of human health.
- I’ve experienced what it feels like to have a deficiency in Magnesium, and the benefits I got when I started supplementing with it. Currently, I’m using a topical spray at night which has significantly improved my whole family’s sleep.
10. eat animal-based nutrition
- I talked about this in last week’s newsletter, these are the most optimal foods for humans.
- Meat, organs, fruit, honey, and raw dairy. You can also have sweet potatoes and rice for complex carbohydrates.
- Use these as your nutritional staples and you will feel a huge difference in your energy, focus, and strength.
what it takes to naturally build testosterone
Building your testosterone naturally is not easy in the modern world. With so many vices, day-to-day stresses, and an existence so far away from our ancestor’s society, it becomes difficult to thrive.
To be one of the increasing minority of men who are looking after their health, and leading their family by example, you have to step away from what the average man is doing, unless you want to suffer their fate of ill health and a sub-optimal existence.
You have to aggressively make the lifestyle changes I’ve given you here, and you’ll not only see your testosterone levels rise naturally on your next blood test, or within the next 30 days, but more importantly, you’ll feel like the Version 2.0 of yourself.
book your free fitness battle plan call
And if you want to achieve a Warrior’s physique, so you can lead your family by example, why not schedule your free Fitness Battle Plan call with me?
On the call, we’ll go through your biggest struggles in your health and fitness journey, and then put together an action plan to get you to your goals at record speed.
There’s no obligation to join The Modern Warrior Transformation, and at the very least you’ll have the exact steps you need to take.
But if we do decide it’s a good fit to work together, and if you don’t drop at least 10 lbs in your first 30 days, I will work with you for free until you do.
If that sounds like something you’re interested in, then just book a free call with me here.
