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How to go 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.
April 2019
9.56
nmol/L (Low Point)
May 2023
9.25
nmol/L (Still Struggling)
September 2023
21.4
nmol/L (Recovered)
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: building, protecting, providing, and striving.
📊 Normal Testosterone Range
Medically, total testosterone in adult males is considered normal within 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.
⚠️ The TRT Problem
Prescriptions rose from approximately 7.3 million in 2019 to over 11 million by 2024. Studies estimate that up to one-quarter of men who receive TRT never had their testosterone levels tested, and many are not properly monitored. TRT can suppress natural testosterone production, reduce fertility, shrink the testicles, and elevate the risk of abnormal blood counts and prostate complications.
A Global Decline in Male Reproductive Health
The issue of low testosterone is not isolated to individual cases.
50-60% decline in global sperm counts since the 1970s
2x faster annual decline in the 21st century
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. 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 & visceral fat (converts T to oestrogen)
🍔
Poor nutrition & processed foods
🍺
Excessive alcohol consumption
🛋️
Sedentary behaviour
😴
Inadequate sleep
😰
Chronic psychological stress
🧪
Endocrine-disrupting chemicals
😶
Lack of purpose & meaning
🏆
No competition or challenge
Psychological factors 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.
Waist circumference is a strong predictor:
Gaining 4 inches around the waist can increase the likelihood of low testosterone by 75%.
My Personal Low Point
April 2019 — Age 25
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 results were devastating:
Total Testosterone: 9.56 nmol/L
Free Testosterone: 0.236 nmol/L
Both 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.
April 2019
The Wake-Up Call
Diagnosed with low testosterone at 25. Doctor recommends TRT.
9.56 nmol/L Total 0.236 nmol/L Free
August 2022
Temporary Improvement
Testosterone rose, but I still felt depleted. Inconsistent efforts.
16.8 nmol/L Total
May 2023
Back to Square One
Four years had passed. Nothing had truly changed because my efforts lacked structure, consistency, and depth.
9.25 nmol/L Total
September 2023
Breakthrough
After 4 months of disciplined, multi-faceted approach with ATHANASE®.
21.4 nmol/L Total 0.547 nmol/L Free
April 2025
Sustained Results
During winter (when levels typically dip), readings remained high.
19.1 nmol/L Total 0.385 nmol/L Free
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
The Turnaround (Mid-2023 Onward)
I began taking ATHANASE®—a formulation of adaptogenic herbs I developed based on existing research—and supported this with changes in nearly every domain of life:
✓ Consistent strength training with compound exercises
✓ Improved sleep hygiene and meditation
✓ Reduced digital distractions
✓ Whole-food, protein-rich diet
✓ Eliminated excessive sugar and alcohol
✓ Outdoor exposure and sunlight
✓ Boxing for healthy competition
Result: Total testosterone more than doubled from 9.25 to 21.4 nmol/L in 4 months.
These changes were achieved without pharmacological intervention. They were the result of methodical, sustained effort grounded in biological understanding.
10 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
Levels fluctuate throughout the day. Always test early in the morning, and test twice before drawing conclusions. Symptoms matter just as much as numbers.
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 compound lifts, increases testosterone. High-intensity intervals also help. Excessive long-duration endurance training may reduce levels.
4
Optimise Nutrition
Testosterone synthesis relies on cholesterol and healthy fats. Prioritise nutrient-dense foods (zinc, magnesium, vitamin D) 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.
6
Manage Chronic Stress
Cortisol competes with testosterone. Practices such as journaling, breathing exercises, physical challenges, and mental discipline can moderate cortisol effectively.
7
Limit Endocrine Disruptors
Reduce exposure to plastic (BPA), phthalates, and other hormone-disrupting chemicals. Use glass containers, cleaner personal care products, and water filtration.
8
Understand TRT Risks
TRT carries significant risks and long-term consequences. It should only be used when clinically necessary. 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. Supplements enhance results when used correctly—not as substitutes.
10
Engage in Competition & Purpose
Psychological engagement in meaningful challenge reinforces hormonal health. Competitive sport, performance goals, and purpose-driven work 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, transform far more than just your physical state.
It turns you into an unstoppable force, unafraid of any setback.
Start Your Recovery Journey
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As seen in Men's Health Magazine and Certified by Informed Sport.
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