I don't think testosterone needs to be complicated.
There are thousands of supplements, "testosterone boosters," and protocols online promising to optimize your hormones.
I don't do most of that.
My approach is much simpler. I try to create an environment where my body has what it needs to function well.
I Prioritize Sleep
Sleep is probably one of the biggest things I take seriously.
At night, I keep my room as cold as I comfortably can. I also try to stay away from my phone before bed.
Instead of scrolling until I fall asleep, I read.
It's simple, but it helps me disconnect and actually prepare for sleep.
And if I'm training hard, sleep becomes even more important. Training is the stimulus. Recovery is when your body has the opportunity to adapt.
I Lift Heavy, But I Also Recover
Like I talked about in my training article, I usually train a maximum of three times per week.
I want my workouts to be intense, but I don't want to constantly feel exhausted.
I lift heavy, sprint occasionally, walk, and give myself enough time between hard sessions to feel recovered.
I don't avoid long-distance running because I think running is inherently bad or automatically destroys testosterone. I simply don't do much of it because it doesn't match my goals.
I'd rather lift, sprint, walk, recover, and stay athletic.
I Don't Drink or Smoke
I don't drink alcohol and I don't smoke cigarettes.
This isn't some testosterone hack.
It's simply part of how I want to live.
If I'm putting effort into training, nutrition, sleep, and recovery, it doesn't make much sense to me to consistently introduce habits that work against my health.
I Keep Supplements Simple
I don't have a cabinet with 30 different supplements.
The main supplements I use are:
- Vitamin D
- Magnesium glycinate
- Zinc
- Boron
- Creatine
That's basically it.
I don't look at these as magic testosterone boosters.
Some of these nutrients are involved in normal hormonal and physiological function, particularly when someone isn't getting enough of them. That doesn't mean taking more automatically gives you higher testosterone.
Creatine is different. I primarily take it because it's one of the most established supplements for supporting strength and training performance, not because I consider it a testosterone supplement.