Most guys think low testosterone is just part of aging. It’s not. It’s a side effect of modern life—and it’s 100% hackable.
In my 20s, I was inflamed, tired, and stuck. Doctors told me to accept it.
But I wasn’t going to accept it. I decided to do some tests. It turns out my testosterone levels were lower than my mother’s.
So I hacked my biology.
Now, in my 50s, my T levels are higher than they were in my 30s. Here’s how you can hack yours too:
1. Eat Like Your Hormones Matter
Your testicles contain tiny factories (Leydig cells) that build testosterone. But they need raw materials to function.
Here’s what to do:
- Eat more saturated fat: grass-fed beef, pasture-raised eggs, butter, raw A2 cheese
- Cut seed oils: ditch canola, sunflower, soybean, corn oil, etc.
- Get key nutrients: vitamins A, D, E, K2, zinc, and magnesium. Check out Vitamin DAKE and Minerals 101 from Suppgrade Labs
Forget calorie-counting. It makes you weak. Fuel your biology with high quality raw materials.
2. Prioritize Deep, High-Quality Sleep
One bad night of sleep can cause a 15% drop in testosterone levels. Don’t treat sleep like it’s optional.
Here are some sleep hacks to support testosterone levels:
- Avoid large meals and workouts 2-3 hours before bed
- Black out your room
- Cool down your room (aim for ~68°F)
- Ditch screens 1-2 hours before bed—or wear junk-light blocking glasses from TrueDark.
Sleep is free hormone therapy. Use it.
3. Fix Your Light Exposure
Light controls your circadian rhythm—and your hormones.
Get outside in the sun within 30 minutes of waking up. Don’t wear sunglasses. You only need about 10-15 minutes to get the benefits.
At night, avoid junk light from LEDs and compact fluorescent lights (CFLs). Use warm lighting and block artificial light after sunset.
Your hormones respond to light. Get it right, and you flip the testosterone switch.
4. Track Your Progress:
It’s also important to track your testosterone levels to see if your interventions are working.
- Get labs (Total testosterone, free testosterone, SHBG, estradiol). If you can’t get them from your doctor, check out AXO by Upgrade Labs. It’s a platform that provides personalized health insights through advanced lab testing, wearable data integration, and tailored recommendations. And the best part is you don’t have to go to a doctor or deal with your insurance company
- Track morning wood (yes, really). If it’s not there, you have a problem
- Monitor your energy and drive—testosterone fuels motivation
A Quick Word for Women
Believe it or not, women need testosterone too. If you’re a woman and you’re low in testosterone you might experience a low sex drive, mood changes, and fatigue. Make sure you get your levels tested and if they’re low, work with a functional doctor to find an intervention that works for you.
The Shortcut: Safe Testosterone Replacement Therapy
It’s possible to raise your testosterone levels naturally. But sometimes your body needs some extra help. When I found out my testosterone levels were low, I found a new doctor who helped me get onto testosterone replacement therapy. When I went on testosterone my brain changed. I’ve been on it the vast majority of the time since then. It’s made me healthier, stronger, and more motivated.
I’m a huge fan of KYZATREX® from Thrive, which is an FDA-approved, twice-daily oral capsule for testosterone replacement therapy in adult men who have low testosterone. They designed it for peak absorption—and it bypasses your liver to prevent damage. This means you can experience the benefits of TRT without the potential liver strain associated with other forms of TRT. And you don’t have to take any injections.
Go to LiveThrive.co/asprey to get your motivation back — with a discount on your first month.
Don’t settle for low energy and low drive. Take control of your testosterone levels now.
