Hey friend,

I struggled with low testosterone in my early 20s.

I couldn't understand why—it should've been at its peak, but instead, it was rock bottom.

At my lowest, my testosterone levels hit 223 total, 37.5 free, and 83.6 bioavailable.

I faced relentless chronic fatigue, couldn’t gain muscle no matter what, and struggled with stubborn body fat.

My cognition was a mess, with constant brain fog.

This all started when I became symptomatic from mold toxicity.

That’s when the dots began to connect—mold is a serious endocrine disruptor, and it was wreaking havoc on my hormones.

But mold isn’t the only culprit.

Every day, we’re hit with countless toxins and factors that are wrecking our androgen levels, leaving us men tired, weak, foggy, and unmotivated…

The Average Male

Average testosterone levels in males have rapidly declined over the past few decades.

Research suggests that men's testosterone levels have dropped by about 1% per year since the 1980s. [1]

This means that a man in his 30s today has approximately 20-25% lower testosterone than a man of the same age in the late 20th century.

Low testosterone can lead to a range of symptoms, including:

• Fatigue and low energy levels
• Decreased libido or reduced sexual desire
• Erectile dysfunction
• Loss of muscle mass and strength
• Increased body fat, especially around the abdomen
• Mood swings, irritability, or depression
• Difficulty concentrating and memory issues
• Reduced motivation and overall sense of well-being
• Thinning hair or hair loss
• Decreased bone density, increasing the risk of fractures
• Sleep disturbances, like insomnia or trouble staying asleep

All of these symptoms take a major toll…

You’re too drained to enjoy anything—you end up vegging out on Netflix or doom-scrolling, which only makes you feel shittier.

Your gym progress stalls, leaving you weaker and losing gains.

Your intimacy fades, straining your relationship.

You lack the drive to do anything, even things you once loved.

Despite a clean diet and extra cardio, stubborn body fat won’t budge.

Frustration builds, and it takes a toll on your work, performance, and overall outlook.

The Problem with Hormone Replacement

You might be wondering, "Can't I just take bioidentical hormone replacement and fix everything?"

You can, but there is a HUGE problem going that route…

Taking testosterone in the form of a cream, patch, or injection can send a message to the brain that will turn off testosterone production.

The body gets the message that it has all the testosterone it needs, so it doesn’t need to bother making anymore.

In younger men, this may cause a prolonged turnoff of testosterone production, which can be difficult to bring back online.

Fortunately, there are powerful, natural ways to boost your testosterone.

As someone who struggled with dangerously low T in my early twenties and raised it to above-average levels without medication, I can tell you these science-backed strategies work.

No matter your age, they can work for you too.

7 steps to naturally increase testosterone (to above average)

1. Reduce exposure to Endocrine Disrupting Chemicals (EDCs)

EDCs are substances that interfere with the normal functioning of the endocrine system, affecting hormone regulation, including testosterone.

These chemicals lurk in everything from conventionally grown foods to plastics, personal care products, and even municipal water.

Here's what you can do:

• Eat organic, non-GMO, and grass-fed food as much as possible
• Filter your drinking and bathing water (I have the Big Berkey for drinking and a Berkey shower filter)
• Filter your air (I have the Intellipure)
• Mold is a major EDC, inspect your home and workspace (including other buildings you frequent) for water damage and mold grow
• Ditch synthetic athletic wear and opt for natural fibers like cotton and hemp
• Switch from plastic containers and water bottles to glass or steel
• Opt for natural personal care products with simple ingredients
• Reduce canned food consumption and processed foods
• Switch from conventional cleaning products to natural, simple ingredients
• Ditch the synthetic fragrances, whether cologne or air fresheners

2. Prioritize sleep

Sleep is vital for healthy testosterone levels, driving growth and regeneration.

Yet, blue light, hustle culture, and party lifestyles undermine sleep, robbing you of that anabolic state—depleting testosterone. [2]

Here's what you can do right now:

• Create a sleep sanctuary by blocking all light from your bedroom
• Reduce blue light exposure before bed: put down your phone, skip the TV, or wear blue-light-blocking glasses!
• Turn off your Wi-Fi at night and put your phone into Airplane mode
• Establish a sleep schedule (go to bed and get up at the same time)
• Cool your bedroom to 63-69°F
• Practice breathwork before bed, like box breathing with longer exhales, to lower cortisol and calm your fight-or-flight response.
• Don't work out before bed, have at least two hours before sleep
• Stop consuming caffeine by 2 P.M.

3. Optimize nutrition

As mentioned, prioritize high-quality, low-tox foods like local, organic, and grass-fed options!

Food quality matters, as well as quantity and composition.

To achieve optimal testosterone levels, your body requires the right balance of macro and micronutrients and sufficient calories.

Here's what you can do right now:

Calories and macronutrients

• Get enough calories in to support your energy requirements
• Ensure your calorie composition features a balanced macronutrient profile of carbs, fats, and proteins
• Focus on high-quality saturated fats from sources like eggs, ghee, butter, coconut oil, MCT oil, tallow, and red palm oil.
• Also, include cholesterol as it's a key precursor for androgen hormone production.
• Aim for 0.7 to 1 gram of protein per pound of body weight!

Micronutrients and nutrient-density

• Prioritize nutrient-dense foods like animal products, organ meats, dark leafy greens, colorful veggies, and berries.

Pro-inflammatory foods

• Drastically reduce or eliminate processed and pro-inflammatory foods, including gluten, lectins from grains and legumes, nightshades, factory-farmed meats, industrial dairy, seed oils, sugar, and excess carbs.

4. Manage stress

Stress is one of the biggest testosterone kryptonites. [3]

Unmanaged stress—whether psychological, physical, environmental, or spiritual—can chronically activate the sympathoadrenal system (SAS) and hypothalamic-pituitary-adrenal axis (HPA) axis, resulting in elevated cortisol levels, the main stress hormone.

High cortisol levels disrupt hormonal balance, boost aromatization (converting testosterone to estrogen), and promote catabolism, breaking down muscle tissue—all of which lower testosterone.

Here's what you can do right now:

• Meditate and engage in other mindfulness practices
• Practice neurofeedback to monitor and train brain activity for improved mental functioning.
• Use psychedelic microdosing and macrodosing to heal emotional turmoil and trauma.
• Practice Shinrin Yoku, or "Forest Bathing"
• Take adaptogens like Asian ginseng, Eleuthero, Rhodiola, Shilajit, Rhaponticum, and Schisandra​
• Talk with a psychotherapist, coach, or friend

5. Move your body

Sedentary lifestyles significantly contribute to the sharp decline in testosterone levels among men.

The modern age offers incredible comforts but has drastically reduced our need to move our bodies.

Hungry? Take a quick drive to the supermarket, fast-food joint, or restaurant.

Need cash? Sit at this desk all day, glued to a screen, performing meaningless work.

Entertainment? Veg out for hours in front of the TV.

Dopamine fix? Doom-scroll social media until you’re zapped.

This lack of movement seriously impacts our physical, emotional, and hormonal health—especially our testosterone levels.

Not all exercises boost testosterone equally. Some can deplete it (like long-distance running). Here are the most effective ones!

Here's what you can do right now:

• Do short strength-training sessions at high intensity (you don't need to spend 90 minutes at the gym)

I practice what I call "micro" or "mini-workouts" with a push-pull-legs split each week. Each session features two compound movements and an auxiliary exercise.

For a 'pull' day, that means a vertical pull (like pull-ups or lat pulldowns), a horizontal pull (seated rows or rows), and bicep curls as the auxiliary.

This powerful approach lets you train hard at high intensity, complete workouts quickly (only 15-20 minutes per session), and recover effectively!

• If you’re doing cardio, focus on High-Intensity Interval Training (HIIT) or Reduced Exertion High-Intensity Training (ReHIT) on an exercise bike.
• Incorporate lower-intensity activities throughout the week, like yoga, walking, hiking, cycling, dancing, and skateboarding!

6. Dopamine detox

This is an interesting one.

Testosterone and dopamine are closely interconnected.

They influence each other in ways that affect mood, motivation, sexual function, cognitive performance, and stress response. [4]

Unfortunately, we live in a world of instant gratification and hyperstimulation that bombards us with dopamine, dulling our receptors and making us desensitized.

This leads to needing more significant stimuli just to get the same dopamine rush.

Due to the bi-directional relationship between dopamine and testosterone, low dopamine levels can result in reduced testosterone levels and vice versa.

This is where dopamine detoxes—a reset phase that involves abstaining from pleasurable activities to restore your brain's dopamine sensitivity—prove invaluable.

Here's what you can do right now:

Digital detox:

• Limit Screen Time: Reduce time spent on social media, video games, and streaming services.

Mindful Consumption:

• Avoid Junk Food: Cut back on sugary snacks, fast food, and highly processed foods that spike dopamine levels.

Reduce Stimulation:

• Limit Caffeine: Cut back on coffee and energy drinks, which can create a cycle of dependency and increased dopamine release.
• Quiet Environment: Create a calm space by minimizing loud noises and distractions.

Pursue Hobbies:

• Engage in Creative Activities: Focus on hobbies that don’t rely on immediate rewards, like drawing, writing, or playing a musical instrument.
• Learn New Skills: Challenge yourself with new activities that require focus and patience.

Sacred Sexual Intimacy:

• Eliminate pornography consumption
• Practice semen retention (men experience a sharp increase in prolactin after ejaculation, extinguishing their drive and motivation, and a major dopamine dip)

Nature Time:

• Spend Time Outdoors: Go for walks, hikes, or simply relax in nature to help reset your mental state.

7. Take T-boosting herbs, supplements & nutraceuticals

After cutting EDC exposure, prioritizing sleep, optimizing nutrition, mastering stress management, engaging in powerful movement, and incorporating regular dopamine detoxes, it's time to add some T-boosting herbs and supplements into the mix!

I'm going to suggest various nutrients, herbs, and supplements that have been researched for increasing testosterone.

Here's what you can do right now:

Adaptogens

Adaptogens are powerful herbs that help us combat stress by balancing our nervous, endocrine, and immune systems.

While many exist, here are the top adaptogens that specifically boost testosterone and regulate sex hormones.

• Adaptogens: Cistanche, Ashwagandha, Shilajit, Rhaponticum, and Maca
  • If you want all the best testosterone-boosting adaptogens in one, here's the best product: Botanabol.

Nutrients

Vitamins, minerals, amino acids, and micronutrients are crucial for peak endocrine function.

Here are the top power players for boosting testosterone:

• Nutrients: Boron, Creatine, Magnesium, Vitamin B6, Vitamin D, and Zinc​

Herbal Medicines

These herbs—distinct from adaptogens—boost testosterone by increasing Luteinizing Hormone (LH), lowering cortisol, enhancing nitric oxide production, and more.

• Herbs: Fenugreek, Horny Goat Weed (Epimedium), Tongkat Ali, and Tribulus terrestris​

The real issue is clear: modern life pulls us away from the natural environments and evolutionary systems that helped us thrive.

This disruption throws off your endocrine system, setting off a chain reaction of negative effects—starting with a significant drop in testosterone.

The biggest culprits are:

• Exposure to human-made toxins (xenobiotics and xenoestrogens)
• Stress
• Poor sleep
• Sedentary lifestyles
• Processed, toxin-filled, GMO foods
• Nutrient insufficiencies and deficiencies
• Overuse of medications
• Overtraining
• Excessive alcohol and drug use

By following the steps above, you'll not only boost testosterone but also build a holistic wellness practice that realigns you with natural biorhythms while cutting out the lifestyle and environmental factors that are sabotaging your health.

You'll tap into both cutting-edge and ancient techniques designed to help you thrive in today's world.

For the men out there, this will help you level up your testosterone, performance, and overall well-being!

I’m curious—have you struggled with low testosterone, or are you dealing with it now?

If so, how have you been addressing it?

Hit reply and let me know.

Till next Saturday,

Onjae

References:

[1] Chodick, Gabriel et al. “Secular trends in testosterone- findings from a large state-mandate care provider.” Reproductive biology and endocrinology : RB&E vol. 18,1 19. 9 Mar. 2020, doi:10.1186/s12958-020-00575-2

[2] Goh, Victor H-H, and Terry Y-Y Tong. “Sleep, sex steroid hormones, sexual activities, and aging in Asian men.” Journal of andrology vol. 31,2 (2010): 131-7. doi:10.2164/jandrol.109.007856

[3] Xiong, Xiaofan et al. “Chronic stress inhibits testosterone synthesis in Leydig cells through mitochondrial damage via Atp5a1.” Journal of cellular and molecular medicine vol. 26,2 (2022): 354-363. doi:10.1111/jcmm.17085

[4] Purves-Tyson, Tertia D et al. “Testosterone induces molecular changes in dopamine signaling pathway molecules in the adolescent male rat nigrostriatal pathway.” PloS one vol. 9,3 e91151. 11 Mar. 2014, doi:10.1371/journal.pone.0091151