👀 Men’s testosterone levels begin to decline by 1-2% per year after age… | Chris Boettcher | 34 comments (2025)

👀 Men’s testosterone levels begin to decline by 1-2% per year after age 20.>> Here’s how to reverse the decline & naturally increase your testosterone well into your middle years without exogenous sources or TRT:1) Clean Up Your Diet Seed oils and refined carbs are big factors in men’s declining testosterone levels. Polyunsaturated fats from these foods have been shown to raise estrogen and lower testosterone. Instead, stick to real foods like meat, eggs, fruits, nuts, and veggies.2) Lower Your Body Fat % Excess fat tissue leads to high levels of aromatase in the body, an enzyme that converts testosterone into estrogen. If you want to fix your testosterone levels, the first step is cleaning up your diet and dropping a few pounds of body fat.3) Supplementation Diet is 80% of the game for testosterone health. Supplementation helps with the last 20%. Some compounds that support testosterone health:• Zinc• Boron• Vitamin D• Tongkat Ali• Fadogia AgrestisThese won't solve your problems, but they can help.4) Exercise Your body needs a reason to produce testosterone. Give it one by training. Resistance training has been shown to cause an acute post-workout spike in testosterone in men. High-intensity cardio, like interval work or sprints, can also enhance levels as well.5) Get Daily Sunlight The sun is a powerful healing source. And Vitamin D is key for testosterone health. But many people are Vitamin D deficient as a result of working indoor desk jobs most days. Combat this by trying to get outside at least 30 minutes a day, 3 times a week.6) Don’t Neglect Sleep Over 50% of testosterone production occurs during sleep. Sleep is your body’s TRT clinic. Every time you neglect sleep, your testosterone, as does your brain and the rest of your body, suffers the consequences. If you can, aim for 8 hours a night.7) Avoid Alcohol Alcohol, like fat tissue, is estrogenic, meaning it converts testosterone into estrogen. It also destroys sleep, layers fat, and reduces recovery. A few drinks a week won't kill you, but if you're trying to fix testosterone health, cutting it out may be wise.8) Lower Stress Cortisol is the stress hormone. When cortisol is high, testosterone declines. We want to keep cortisol (stress) low to maintain healthy testosterone levels. Find destressing practices like meditation, breathwork, or journaling to help lower stress.----If you found this post helpful, like and repost!Comment below to see more weekly tips from me on building a stronger body, a resilient mind, and sustainable lifestyle habits.

104

34 Comments