How I went from low to healthy testosterone levels

At 25 years old, I found myself facing an unexpected and deeply unsettling health challenge. Despite being in the prime of my youth, I felt chronically fatigued, emotionally flat, low in confidence and physically fragile. I was gaining fat, struggling to focus, and losing the drive that once came naturally.

A routine blood test revealed what I had heard about online: low testosterone. My doctor recommended testosterone replacement therapy (TRT). The suggestion alone was alarming. I wasn’t ready to rely on medication for life, especially at such a young age. I couldn’t help but wonder: why was this happening to me, and was there another way to address it?

If you're a man experiencing similar symptoms: low energy, mood instability, poor gym performance, diminished libido, or increasing body fat, this article may offer some clarity.

My aim here is to share what I’ve learned through personal experience and independent research, and to provide an evidence-based perspective on how testosterone levels can be supported through lifestyle, not just medication.

The Role of Testosterone in Men’s Health

Testosterone is a critical hormone in male physiology. It supports muscle growth, bone density, libido, red blood cell production, and sperm development. But its influence goes far beyond biology. Testosterone is closely linked to motivation, risk-taking, competitive behaviour, and the psychological drive that underpins ambition and social leadership. In essence, testosterone helps reinforce the behavioural patterns that have shaped male roles throughout history such as building, protecting, providing, and striving.

Medically, total testosterone in adult males is considered normal within the range of 300 to 1,000 ng/dL. According to the American Urological Association, testosterone deficiency is diagnosed when total testosterone falls below 300 ng/dL on two separate early-morning blood tests, accompanied by clinical symptoms.

Yet despite this clear threshold, the use of TRT has grown significantly. Prescriptions rose from approximately 7.3 million in 2019 to over 11 million by 2024. Worryingly, studies estimate that up to one-quarter of men who receive TRT never had their testosterone levels tested, and many are not properly monitored. A significant number of men receiving treatment do not meet the medical criteria for deficiency.

This matters, because TRT is not benign. It can suppress natural testosterone production, reduce fertility, shrink the testicles, and elevate the risk of abnormal blood counts and prostate complications. Informed decisions require proper diagnosis, and lifestyle interventions should be the first approach especially for young men.

A Global Decline in Male Reproductive Health

The issue of low testosterone is not isolated to individual cases. A 2022 meta-analysis found that global sperm counts have declined by 50 to 60 percent since the 1970s. Even more concerning is the rate of decline: it has accelerated in the 21st century, with annual reductions more than doubling in recent decades. This trend transcends national borders, suggesting that the problem is environmental, behavioural, and systemic.

Low testosterone and reduced fertility are not just personal health concerns. I believe they are major public health issues. Reproductive health affects population stability, economic resilience, and the 'social fabric' of communities. At SALIENTS®, we believe that maintaining healthy testosterone levels is not only vital for individual performance and wellbeing but also foundational to the social structures men are traditionally responsible for upholding.

Causes of Testosterone Decline

Testosterone levels can decline for many reasons, most of which are directly tied to modern lifestyle and environment. Obesity is one of the strongest predictors of low testosterone, partly because body fat converts testosterone into oestrogen. Other contributors include poor nutrition, excessive alcohol consumption, sedentary behaviour, inadequate sleep, chronic psychological stress, and exposure to endocrine-disrupting chemicals.

Psychological factors also play a critical role. Many men today experience a chronic sense of disconnection from their work, their families, and their own sense of purpose. This lack of psychological engagement reduces the natural hormonal stimuli that come from risk, competition, physical challenge, and achievement.

From a physiological standpoint, high cortisol levels from prolonged stress can interfere with testosterone production and impair sperm health. Every additional point on the BMI scale is associated with a drop in testosterone. Waist circumference, in particular, is a strong predictor: gaining four inches around the waist can increase the likelihood of low testosterone by 75 percent.

My Personal Low Point

In April 2019, I was 25 years old, but physically and emotionally I felt exhausted and defeated. I was commuting two hours a day for a job I disliked, trying to balance family obligations, gym sessions, and a side hustle with little sleep or time to recover. Around this time, I lost more than £35,000 in speculative crypto trading, leaving my bank account deep in overdraft. The stress was constant, and it showed up in my physiology.

When I finally did a blood test, my total testosterone measured 9.56 nmol/L and my free testosterone was 0.236 nmol/Lboth well below optimal levels. My doctor again recommended TRT. But I wanted to understand the root cause. I knew I was young and that this result had to be a consequence of the way I was living.

Attempting Change Without Structure

Over the next few years, I made inconsistent efforts to improve my health. My testosterone rose temporarily, reaching 16.8 nmol/L in August 2022 but I still felt depleted. In May 2023, my levels dropped again to 9.25 nmol/L. Four years had passed, and nothing had truly changed because my efforts lacked structure, consistency, and depth.

This was the point where I made a serious commitment to rebuilding. Not just tinkering with habits, but overhauling the systems that governed my day-to-day life.

What Worked: A Holistic, Long-Term Strategy

From mid-2023 onward, I applied a disciplined and multi-faceted approach. I began taking ATHANASE®.A formulation of adaptogenic herbs that I developed based on the existing research—and supported this with changes in nearly every domain of life.

I trained consistently, focusing on compound strength exercises and performance-based programming. I improved my sleep hygiene, meditated, reduced digital distractions, maintained a whole-food, protein-rich diet, and eliminated excessive sugar and alcohol. I also made time for outdoor exposure and introduced boxing to re-engage with healthy competition.

This process worked.

By September 2023, my total testosterone reached 21.4 nmol/L and free testosterone 0.547 nmol/L,more than double my 2019 baseline. By April 2025, during winter (when levels typically dip), my readings remained high: 19.1 nmol/L total, and 0.385 nmol/L free.

These changes were achieved without pharmacological intervention. They were the result of methodical, sustained effort grounded in biological understanding.

Evidence-Based Strategies to Support Testosterone

Below is a summary of the most effective methods I’ve found for improving testosterone naturally:

1. Get Properly Tested

Test levels fluctuate throughout the day. Always test early in the morning, and test twice before drawing conclusions. Symptoms matter just as much as numbers. Low testosterone should only be diagnosed when both are present.

2. Reduce Body Fat

Visceral fat increases oestrogen and inflammation, which suppresses testosterone. A modest reduction in waist circumference can dramatically improve hormonal balance.

3. Train Strategically

Strength training, particularly using compound lifts, increases testosterone. High-intensity intervals also help. In contrast, long-duration endurance training may reduce levels if performed excessively.

4. Optimise Nutrition

Testosterone synthesis relies on cholesterol and healthy fats. Diets extremely low in fat or deficient in key micronutrients (zinc, magnesium, vitamin D) can impair hormone production. Prioritise nutrient-dense foods and minimise processed sugars and alcohol.

5. Improve Sleep Quality

Testosterone peaks during deep sleep. Chronic sleep restriction reduces testosterone significantly. Aim for 7–9 hours per night with consistent timing and an environment conducive to deep rest.

6. Manage Chronic Stress

Cortisol competes with testosterone for resources and suppresses its production. Practices such as journaling, breathing exercises, physical challenges, and mental discipline can moderate cortisol levels effectively.

7. Limit Endocrine Disruptors

Reduce exposure to plastic (BPA), phthalates, and other hormone-disrupting chemicals. Use glass or stainless steel containers, choose cleaner personal care products, and consider a water filtration system.

8. Understand the Risks of TRT

TRT is a medical intervention that carries significant risks and long-term consequences. It should only be used when clinically necessary and under medical supervision. In many cases, lifestyle change is a viable alternative.

9. Use Supplements Responsibly

Natural compounds such as maca, ashwagandha, fenugreek, and guarana may support testosterone indirectly by improving stress resilience, energy levels, and libido. Supplements are not substitutes for core habits but can enhance results when used correctly.

10. Engage in Competition and Purpose

Psychological engagement in meaningful challenge reinforces hormonal health. Competitive sport, physical performance goals, and purpose-driven work provide the psychological and physiological stimuli that support vitality.

Why This Deserves More Attention

Low testosterone is not just a private health issue. It is symptomatic of broader environmental and societal trends. Declining male hormones and fertility rates are being observed across every industrialised country. At the same time, male mental health, motivation, and engagement with work and family are also deteriorating.

This is not a coincidence.

When testosterone declines, so does the capacity for responsibility, resilience, and forward-looking ambition. While there are no shortcuts, there are solutions.

Final Thoughts

My journey from dysfunction to health took time, structure, and self-discipline. I didn’t use shortcuts. I rebuilt my hormonal health by changing how I lived and supplementing that lifestyle with carefully chosen tools like ATHANASE®. The results were not just visible in lab numbers, but in my mood, focus, energy, and sense of self.

If you’re struggling, start by identifying the root causes. Get tested. Reflect honestly on your lifestyle, then take consistent long-term action. Don't try to overhaul your entire life, focus on one small action at a time and add more over years.

Our collective future depends on men who are physically well, psychologically engaged, and hormonally resilient. It’s possible to rebuild your health without becoming dependent on the system and by doing so may transform far more than just your physical state. It turns you in to an unstoppable force, unafraid of any setback.