I grew up admiring the old-school stereotypes of manhood.

A man was supposed to be strong and respectful — Someone who stood up against what he thought was wrong.

He was decisive, determined, and willing to do hard things if they served the greater good.

All my boyhood heroes, from Aragorn to Luke Skywalker to Indiana Jones, seemed to have these qualities.

I grew up wanting to be just like them.

As I got older, I learned that these qualities aren't just the providence of men but that plenty of women also encapsulate these worthy character traits.

So if it's not a particular set of virtues, what does maketh the man?

Well, from a physiological standpoint, it's testosterone.

Testosterone is our primary androgenic hormone and promotes the development of our masculine sexual characteristics.

It's essential for increasing muscle mass, burning fat, keeping your bones strong and your libido healthy. Testosterone also gives us a competitive drive and an overall sense of well-being.

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Sure, testosterone gets a bad rap sometimes for inspiring douchebags to behave like, well, douchebags. But it's hugely important, and having your levels where they should be is a big part of living a happy, healthy life.

When a man's levels are low, they can become lazy, unhappy, soft, weak, and over-sensitive.

And according to most of the single women, I'm friends with, there seem to be a lot more guys exhibiting these qualities than there used to be.

It's not without good reason. Because, in general, testosterone levels are declining.

One study of 5000 Danish men showed that the men born in the 1960s had testosterone levels 14% lower than their grandfathers had at the same age.

And if the goddamn Vikings are having issues with lower testosterone, then it can happen to anyone.

Another study done in Massachusetts showed that the average man's levels have been dropping by 1% per year.

So a 30-year-old man in 2023 would have levels 18% lower than a 30-year-old man in 2005.

These are not insignificant numbers.

Having sub optimal testosterone levels can make you feel less confident, more likely to gain body fat, lead to depression, kill your sex drive, and have you feeling like deep-fried dog shit.

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So what is optimal?

Anywhere from 270 - 1070 ng/dl is considered "healthy."

This is a pretty wide range, and healthy doesn't necessarily equal optimal.

You could be at 400 and feel amazing, and someone else could be at 700 and be experiencing all the adverse effects of low T.

The optimal level is different for everyone.

If you're feeling like Steve Carrell in Crazy Stupid Love: Weak, short on confidence, and with little to no sex drive, odds are, you're not running on a full tank.

On the other hand, if you're feeling a little more like Ryan Gosling's character: Strong, confident, and hornier than a funeral in New Orleans, you're probably in a pretty good place T wise.

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Whatever age you are, if you're crushing workouts, feel driven to pursue your goals, and generally feel pretty awesome, it's an excellent time to get your T tested.

Because it'll give you an idea of what your individual optimal level might be.

This is valuable information, especially if you're considering ever going onto Testosterone Replacement Therapy (TRT) down the line.

It can help your Dr prescribe the correct dose for you.

But before getting on the sauce, address the most critical lifestyle factors first.

The vast majority of people can pick their levels way up just by getting these in order:

1: Get 7 - 9 hours of sleep.

One week of fewer than 5 hours of sleep per night can drag your T levels down by 15%. Those are the same levels as a man 10 - 15 years older than you.

2: Lift heavy shit.

If you're looking for the real-life Fountain Of Youth, it's strength training.

A properly designed program will have you building muscle, burning fat, and your hormones purring like a jungle cat in just 2 - 3 sessions per week.

3. Get Lean.

Excess body fat increases your levels of aromatase, an enzyme that converts testosterone into estrogens. A good goal if you're looking to optimize your testosterone levels is to get below 15% body fat.

4: Learn to chill

There's an inverse relationship between "the stress hormone" cortisol and testosterone.

As cortisol levels rise, testosterone levels go down.

So if you're under chronic stress from work, family, and the shit show that is our 24-hour news cycle, the odds are your T is adversely affected.

Practices like Yin Yoga, meditation, time in nature, and deep breathing can help you dial things down and find a little peace.

Oh, and get a dog :)

5: Fix Your Diet.

Eat a balanced diet with plenty of protein, healthy carbohydrates, and good fats from nuts, fish, avocadoes, and olive oil.

Evidence has shown low-fat diets to be associated with lower T levels.

And avoid any crash diet or rapid fat loss plans. They can really do a number on your T levels.

If you're trying to lose weight, take a slower and more steady approach instead.

6: Take Supplements

Most fellas trying to optimize their T start with supplements which is a mistake.

Because if you don't have the above lifestyle factors dialed in, supplements won't do anything more than drain your wallet.

But assuming you've got the above taken care of, some intelligent supplementation can definitely help get things moving in the right direction.

Magnesium and Zinc. You can take these in pill, powder, or topical form. Just make sure you're getting them somehow. Most men are deficient in these essential minerals, hurting your T levels.

Vitamin D: The current evidence suggests getting in 4000iU daily for the most benefit. Most multivitamins come in way lower than that, so it's wise to take an additional dose on top of it.

And you don't need to get this from a pill.

If you can spend 20 - 30 minutes in the late morning or afternoon sun wearing as little clothing as vanity or the law will allow, then you can skip supplementing for that day. That's enough time for your body to have manufactured about 10000 iU of the good stuff.

A Natural Testosterone Booster:

Several herbs have been shown to help boost testosterone levels.

Specifically Ashwaganda, Tongkat Ali, Fadogia Agrestis and Bulbine Natalensis.

These don't work directly on testosterone per se, so you can take them without messing with your natural production.

Instead, they address things like reducing cortisol or increasing luteinizing hormone, an essential precursor to testosterone.

And once everything else is dialed in, they can make a significant impact on your levels.

Optimizing testosterone has been my big focus over the last few years.

Not just to "scratch my own itch," so to speak, but also because most of the fellas I coach are at the age where this can become an issue.

It's no exaggeration to say that low T is an epidemic in the 21st century. And if you feel like you might be having issues with it, there's no reason to feel ashamed. Just focus on getting the above factors dialed in, and you'll be amazed by what can happen.

If you want some help, I'm taking on 2 new clients who want to dedicate 90 days to burning fat, packing on some dense, lean muscle and getting stronger and more functional.

And we'll also get everything dialed in to promote maximal T levels.

If you're interested, you can learn more here: Coaching​

Stay Hungry,

Adam

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