Your testosterone levels have dropped 20-30% since you were 25.
But here's what most men don't realize: Only 1-2% of that decline is due to aging.
The rest? Lifestyle factors you can control.
Let me show you what the research actually says—and what you can do about it today.
The Real Problem
A 2007 study published in the Journal of Clinical Endocrinology & Metabolism found something interesting:
Testosterone levels in American men have been dropping 1% per year since the 1980s—independent of age.
Translation: A 35-year-old man today has significantly lower testosterone than a 35-year-old man in 1990. Same age. Different lifestyle.
The culprits aren't mysterious. They're the same things crushing your energy, focus, and body composition:
1. You're not sleeping enough
One week of 5-hour nights drops testosterone by 10-15%. That's the equivalent of aging 10-15 years—in one week.
What to do:
Get 7-8 hours minimum (non-negotiable)
Keep your bedroom cool (65-68°F)
Block blue light 2 hours before bed
Same sleep/wake time every day (even weekends)
2. You're chronically stressed
Elevated cortisol (stress hormone) directly suppresses testosterone production. When cortisol goes up, testosterone goes down. It's a hormonal seesaw.
What to do:
Take actual breaks during your workday (not scrolling Twitter)
Practice 10 minutes of deep breathing daily
Stop checking email first thing in the morning
Get sunlight exposure within 30 minutes of waking
3. You're carrying too much body fat
Fat tissue contains aromatase—an enzyme that converts testosterone to estrogen. The more fat you carry (especially around your midsection), the more testosterone you lose.
What to do:
Focus on getting to 15% body fat or lower
Prioritize strength training over cardio
Eat in a slight caloric deficit (200-300 calories)
Track your waist circumference (more useful than scale)
4. You're not lifting heavy
Compound movements with heavy loads (80-85% of your max) create an acute testosterone spike. But here's the key: The spike isn't what matters. The chronic adaptation to heavy training is what optimizes your hormonal profile long-term.
What to do:
Train 3-4x per week with compound movements
Focus on: squats, deadlifts, bench press, rows, overhead press
Use loads you can lift for 5-8 reps (not to failure every set)
Progressive overload: add 2.5-5 lbs every 1-2 weeks
What Doesn't Work (Stop Wasting Money)
Testosterone-boosting supplements: Unless you have a deficiency in zinc, vitamin D, or magnesium, supplementation won't move the needle. Studies show minimal to no effect in healthy men.
"Natural T-boosters": Fenugreek, tribulus, ashwagandha—all show inconsistent results at best. Save your money.
Eating MORE: "Bulk to boost T" is bro-science. If you're already eating adequate calories and protein, eating more won't help. In fact, if it leads to excess fat gain, it hurts.
What Actually Works
Here's the protocol backed by research:
🛏️ Sleep: 7-8 hours nightly (this is 50% of the equation)
💪 Body Composition: Get to 15% body fat or lower
🏋️ Training: 3-4x/week strength training, compound movements, 5-8 rep range
🧘♂️ Stress Management: Daily 10-minute stress reduction practice
🥩 Nutrition: Adequate calories, 0.8-1g protein per lb bodyweight, whole foods
☀️ Sunlight: 15-30 minutes of morning sun exposure
🗓️ Consistency: 12+ weeks (hormonal changes take time)
A Note on TRT (Testosterone Replacement Therapy)
Before anyone asks: Yes, TRT can be appropriate—and even necessary—for some men. This was the case for me. At 36 years of age, I fell into the 1st percentile with total testosterone level of 153 ng/dL, and it wasn’t until I attempted to address every root cause that I decided it was necessary.
If you have clinically diagnosed hypogonadism (typically total testosterone below 300 ng/dL with symptoms), TRT isn't "cheating" or a shortcut. It's legitimate medical treatment.
But here's the critical distinction: Most men with "low T" symptoms don't actually have hypogonadism. They have suboptimal testosterone due to lifestyle factors that can be fixed without medication.
The problem with jumping straight to TRT:
You commit to lifelong treatment (often shutting down natural production)
You never fix the root cause (poor sleep, high stress, excess body fat)
You may not need it if lifestyle optimization gets you to optimal levels
My approach: Optimize lifestyle first. Get your levels tested (ideally multiple times, in the morning, fasted). If you're still clinically low after 3-6 months of optimized lifestyle, then TRT with a qualified physician is absolutely worth considering.
I'll dive deeper into TRT in a future issue—when it makes sense, how to find a good doctor, what to monitor, and how to do it safely if you go that route. It's a nuanced topic that deserves more than a few paragraphs.
But for 80% of men reading this, the protocol above will get you back to optimal levels naturally.
The Bottom Line
Your testosterone isn't dropping because you're getting older.
It's dropping because you're sleeping 6 hours, sitting 12 hours, stressed 16 hours, and training zero hours.
Fix those variables. Watch your numbers climb.
Start with sleep. Everything else builds from there.
Action step for this week:
Track your sleep for 7 days. Use your phone's health app or just write it down:
What time did you go to bed?
What time did you wake up?
Total hours?
If you're consistently under 7 hours, that's your first fix. Nothing else matters until sleep is dialed in.
Hit reply and tell me: How many hours are you actually sleeping per night? (And if you're curious about TRT, let me know—it'll help me prioritize that deep-dive issue.)
Next issue (Tuesday): The 45-minute training protocol that builds muscle without living in the gym.
— Josh
P.S. If you found this useful, forward it to a friend who's struggling with energy or body composition. They can subscribe here.
