RECLAIMING YOUR TESTOSTERONE

The world often feels as though it is moving at breakneck speed. With work deadlines, family responsibilities, and the incessant buzz of modern life, it is easy to feel drained, sluggish, and disconnected from the vitality you once possessed. For many men, this is not merely a phase; it is an indication of something more profound: low testosterone.

Testosterone, the hormone that fuels vitality, strength, and confidence, is often overlooked as a cornerstone of men's health. However, for the family man - the man who bears the responsibility of providing, protecting, and nurturing - testosterone is a crucial element in sustaining not only physical health but also emotional resilience and mental clarity.

The issue is that low testosterone often goes unnoticed, concealed by the demands of daily life, dismissed as merely a consequence of aging, or overlooked entirely. However, the reality is that low testosterone not only drains your energy but can also undermine your capacity to be the man you aspire to be - for your family, your community, and yourself.

The good news is that you don't have to accept this as your new normal. There are natural and practical ways to combat low testosterone and reclaim the vitality essential for living a full and meaningful life.

While this article focuses primarily on family men, younger men can benefit tremendously from implementing these practices early. Consider it preventative maintenance.

Establishing these habits now will help you maintain optimal testosterone levels throughout your life, whether you're currently building your career or preparing to start a family in the future. The foundations of hormonal health remain the same regardless of your current stage of life.

The Hidden Crisis of Low Testosterone

Low testosterone is more prevalent than you may realise. A 2023 study in The Journal of Clinical Endocrinology & Metabolism confirmed a troubling trend: testosterone levels in men have declined by approximately 1% per year since the 1980s, a pattern observed across multiple studies over decades.

For a 30-year-old man in 2025, this could mean testosterone levels 20–30% lower than those of a 30-year-old in the 1980s, potentially leaving you feeling as fatigued or unmotivated as your father might have felt in his late 40s.

This decline is driven by modern challenges: chronic stress from demanding careers and family life, diets high in processed foods, sedentary routines, and exposure to environmental toxins like bisphenol A (BPA) in plastics, which act as endocrine disruptors.

Recent data suggests this decline may begin in adolescence, with a 2020 study in European Urology Focus finding that testosterone levels in adolescent and young adult men in the US dropped significantly from 1999 to 2016, even in those with normal body weight. This underscores the need for early action to protect hormonal health.

Take a moment to reflect on your own life. Perhaps you are a father who once enjoyed wrestling with your children after dinner but now finds yourself collapsing on the couch, too exhausted to engage in play.

Symptoms often develop gradually: fatigue, weight gain around the midsection, irritability, low libido, and an overall sense of "just not feeling like yourself." For the family man, these symptoms can feel like a betrayal. You desire to be present, engaged, and strong for your loved ones, yet your body appears to be working against you.

The irony is that the very responsibilities demanding your energy - work, parenting, and maintaining a household - can also be the sources that deplete it. However, here's the important point: low testosterone is not a life sentence; it is a wake-up call. It serves as an invitation to take charge of your health and make choices that will benefit not only you but also those who rely on you.

The Power of Natural Solutions

When it comes to boosting testosterone, many men instinctively seek quick fixes, such as supplements, medications, or hormone replacement therapy. While these options can be beneficial (see below), they are not the only solutions available. In fact, some of the most effective methods for addressing low testosterone are natural, accessible, and grounded in everyday habits.

Move Your Body

Exercise is one of the most effective methods for boosting testosterone levels. Strength training, in particular, has been shown to elevate testosterone, build muscle, and enhance overall vitality. A straightforward routine might include:

• Squats: 3 sets of 10 repetitions using either your body weight or a kettlebell

• Push-Ups: 3 sets of 15 repetitions to enhance upper body strength

• Deadlifts: 3 sets of 8 repetitions with a moderate weight, emphasising proper form

Focus on strength training and limit cardio to a maximum of two days per week; excessive cardio can elevate cortisol levels, which in turn lowers testosterone. Train with intention, not merely for aesthetics. You can start small and build up the repetitions over time. The important thing is to start. Concentrate on power, strength, and functionality to move like a man designed to lead and protect.

For me, kettlebell training has been a game changer. At 59, I decided to take charge of my health and began incorporating kettlebells into my routine. The results were transformative. Not just physically, but also mentally and emotionally. My children noticed the change, and it became a powerful lesson for them: it's never too late to take control of your health.

Nourish Your Body

What you eat matters. A diet rich in whole, nutrient-dense foods such as lean proteins, healthy fats, and vegetables, can support healthy testosterone levels. Zinc and vitamin D are essential for testosterone production. Include foods such as:

• Eggs (rich in cholesterol, a precursor to testosterone)

• Salmon (rich in omega-3 fatty acids and vitamin D)

• Avocados (healthy fats for hormonal balance)

• Spinach (rich in magnesium to support testosterone levels)

On the other hand, processed foods, excessive sugar, and alcohol can disrupt your hormonal balance. It's not about achieving perfection; rather, it's about making healthier choices, one meal at a time.

Prioritise Sleep

Sleep is the time when your body repairs and regenerates itself. It is also when testosterone production reaches its peak, primarily occurring during deep REM sleep. However, in our hectic lives, sleep is often the first thing we sacrifice.

Aim for 7 to 9 hours of sleep each night and establish a wind-down routine: dim the lights, avoid screens for at least an hour before bedtime, and maintain a cool, dark environment in your bedroom. If you are committed to increasing your testosterone levels, prioritise sleep as if your life depends on it. Because, in many ways, it truly does.

Manage Stress

Chronic stress is detrimental to testosterone levels. When you experience stress, your body produces cortisol, a hormone that directly counteracts testosterone. Finding effective ways to manage stress, such as meditation, deep breathing exercises, or spending time in nature, can significantly improve your hormonal balance.

Even a 10-minute morning walk can rejuvenate your mind and body. After lifting weights, relax your system with 10 deep breaths: inhale through your nose and exhale slowly through your mouth. This practice reduces cortisol levels and quickly transitions your body into recovery mode.

Boost Your Health with Science-Backed Herbs

For those looking to enhance their efforts, consider insights from neuroscientist Andrew Huberman, who has conducted extensive research on testosterone optimisation. Huberman recommends two natural herbs that may support testosterone production:

• Fadogia Agrestis: A Nigerian herb that may enhance luteinising hormone levels, thereby stimulating testosterone production. Huberman recommends a dosage of 600 to 1200 mg per day, taken in cycles (for example, 3 weeks on followed by 1 week off) to mitigate potential side effects, such as changes in liver enzyme levels.

• Tongkat Ali: A Southeast Asian herb known for its ability to reduce sex hormone-binding globulin (SHBG), thereby increasing the availability of testosterone. It is recommended to take 400-600 mg per day consistently, as it may also enhance energy levels and libido.

Beyond Fadogia and Tongkat Ali, consider incorporating other supplements into your regimen if your diet is well-balanced. Vitamin D, Ashwagandha, Magnesium, Zinc, Creatine, and L-Citrulline can enhance testosterone levels, strength, and stamina. Always consult a doctor before starting any new supplement, especially if you have pre-existing health conditions.

I have found some of these supplements to be a valuable addition to my routine; however, they should not be considered a substitute for the fundamentals. Instead, they serve to enhance an already strong foundation.

Track Your Progress

Forge your path with clarity. Track your progress on a weekly basis. Measure the weight lifted, body measurements, hours of sleep, steps taken, and energy levels. I keep a daily journal for this. I also have an Apple Watch and Whoop band. What you measure, you master. This practice keeps you accountable and ensures that you are making progress toward your goals as a family man.

Connect with Others

Testosterone is not solely related to physical health; it is also connected to your sense of purpose and interpersonal relationships. Spending quality time with family, engaging in meaningful conversations, and cultivating strong relationships can enhance your emotional well-being, which, in turn, supports healthy testosterone levels.

A Legacy of Strength

As a father of nine, I have learned that the choices I make regarding my health do not only impact me; they extend to my family and community. When I prioritise my well-being, I am better equipped to be there for my wife and children. I become more patient (I need to!), more present, and more resilient.

Low testosterone is not merely a personal concern; it is a family matter. It involves being the man your family needs: strong, reliable, and full of vitality. The best part? You don't require grand gestures or costly solutions to effect change. It begins with small, consistent actions: lifting a kettlebell, opting for a nutritious meal, and ensuring a good night's sleep.

Start Where You Stand

The journey to reclaiming your vitality does not necessitate a flawless plan or a dramatic transformation. It starts right where you are, with the choices you make today. Most fitness advice overlooks the role of hormones, but not here.

Implement these habits consistently, and watch your vitality return over time. You won't just be improving your own life; you'll be modelling for your children what it means to take responsibility for your health and well-being. In a world that often pulls us in a thousand different directions, this kind of intentional living may be one of the most countercultural acts of all.

Your next step is straightforward: select one practice from this article to implement this week. It could be committing to three strength training sessions, going to bed by 10 p.m., or incorporating more protein into your diet. Start small, remain consistent, and trust the process.

Join the ForgeHub newsletter at [ForgeHub.com] for weekly insights to keep you on this path, and sign up early to get our forthcoming Forge Your Path eBook free as one of the first 50 subscribers.

Your body, and your family, will thank you.

— Richard Morrissey

Next Issue: "Understanding DEI Through a Different Lens" - 20 May 2025