I’m trying to present a personal story of a 5% increase in testosterone as a solution. I’m showing you my method.

The global trend of declining testosterone

One notable study (Gabriel Chodick et al., 2025) analyzed blood test results for total testosterone in men aged 13-80 from 2006 to 2019 at a single Israeli laboratory. The researchers considered the age factor and separated the impact of the measurement year. The result: the average testosterone level decreased statistically significantly (p < 0.001) and regardless of age. In other words, today’s 30-year-old men have less testosterone on average than 30-year-old men did ten years ago.

Source: Men no longer want to… Or where did the testosterone go?

Relationship to fatigue

Other works (for example, a meta-analysis in the Journal of Psychosomatic Research, 2023) emphasize: if fatigue persists for more than two weeks without obvious reasons, does not go away after rest, and is accompanied by other symptoms (headaches, decreased concentration, sleep disorders), it is a reason to look for a specific cause.

Source: What tests to take with constant fatigue and exhaustion?

Other factors that are associated with a decrease in energy:

Research shows that energy potential is influenced not only by hormones. For example:

Lifestyle

Chronic stress increases the level of cortisol, which suppresses the production of testosterone. Lack of sleep also disrupts hormonal balance. Low physical activity leads to loss of muscle mass (sarcopenia), which directly reduces the basal metabolic rate.

Source: Why does testosterone levels decrease?

Source: Foods to maintain male strength

Source: Why do men get tired faster after 40: reasons that are not commonly discussed

Excess weight

Visceral fat actively produces the aromatase enzyme, which converts testosterone into estrogens. This further reduces the level of the “male” hormone.

Source: Why is testosterone levels decreasing?

Source: A doctor reveals the real reasons for men’s bad mood and lack of energy

Nutrient deficiencies

Research (including meta-analyses) Chronic fatigue is associated with a lack of iron (even without anemia), vitamin D, B vitamins (B12, folic acid), magnesium, and zinc.

Source: What tests should I take if I’m constantly tired and weak? (already mentioned above)

Source: A doctor reveals the real causes of bad mood and lack of energy in men (already mentioned above)

Sleep disorders

For example, obstructive sleep apnea syndrome: during breathing stops, the brain does not receive oxygen, deep sleep phases are reduced – and a person does not recover, even if he sleeps for many hours.

Source: Why men get tired faster after 40: reasons that are not customary to speak out loud (above already indicated)

Chronic diseases

Problems with the thyroid gland, diabetes mellitus, some inflammatory or autoimmune processes can also “steal” energy.

Source: What tests should I take if I’m constantly tired and weak? (already mentioned above)

Source: Is a man losing energy? It might not be due to age

Commenting

I am not a doctor or a professional, so I do not separate the “pure” effect of age from the influence of lifestyle in such studies.

However, in accordance with editorial policy, I am sharing my story.

Increasing testosterone by changing your personal lifestyle

It seems to me that changing my personal image increases testosterone. I don’t claim this, as I don’t measure or take tests, although my wife asks and persuades me. I work hard and engage in various activities, so I don’t listen or agree. Therefore, I apologize to her. Additionally, based on my personal experience, I believe that testosterone increases by approximately 5%.

It’s important to remember that everyone can verify the accuracy of my statements through their own experiences.

• Long-sleeved shirt + cufflinks;
• Bright tie + handkerchief in the pocket + clothespin;
• Vest + chain from the button to the pocket;
• Classic trousers, sometimes jeans;
• Blazer, raincoat, coat;
• Black hat, Kuban hat;
• Black boots, high boots (with trousers tucked in);
• One bright ring on each hand;
• On each wrist there is one contrasting object (watch + bracelet);
• In the left hand there is a book, tablet, folder, etc.;
• In his right hand is a cane, a pen in a leather case, a cross on a chain (in extreme cases, this replaces the pointing finger);
• Classic black mailman’s briefcase for ordinary days and a bag with bright accents for a day off + a bell outside;
• Brightness, contrast, good visibility of accessories, ringing of a bell.

I give you an example.

I show a variation of the cycling image here.

Personal private image

• Dark, monotonous suit with long sleeves;
• Bright slippers;
• Comfortable men’s headwear.

I provide an example from a neural network.

Related topics that I plan to cover in the future

Next time, I’ll talk about increasing testosterone by triggering intracellular nuclear energy generation. I know it sounds strange. However, I’ll still mention Academician Igor Vasilyevich Kurchatov.