The Complete Guide to Optimizing Your Testosterone Naturally

The Complete Guide to Optimizing Your Testosterone Naturally

There's something innate in men, especially Men in the Arena, as we like to call them. It's this desire to improve, to achieve, to get better. It pushes us for a lifetime. It doesn't ever really leave us.

Our hormones play a role in this, especially testosterone.

Testosterone essentially makes effort 'feel good'. It increases the relationship between an outcome or reward by working with dopamine to enhance the reward [study]. So, along with helping us have more energy, better recovery, better efficiency in burning fat, stronger sex drive, it helps us with motivation.

Yet, we've been told that testosterone has to decline with age. So, you see a massive rise in men turning to Big Pharma for solutions. But, this decline is only a sliver of the story. 

Repeated studies show that, for a cohort of aging men, testosterone doesn't decline at all [study]. In fact, men who've been sedentary their entire lives can increase free testosterone (the only form of testosterone that actually has a benefit) simply by starting to workout [study].

With so much evidence, it's no wonder why we prescribe the natural approach. Rather than shutting off your hormone production with TRT, being dependent on pharma for life, do all you can do to have your body work efficiently and effectively.

I've spent years researching this stuff. Not because I wanted to sell supplements (that came later), but because I was a guy in my early thirties (now forties) who felt like he was running on empty. Low energy. No drive. That fire that's supposed to be burning inside a man? Mine was a flicker.

So I dug into the research. I experimented on myself. I found what actually works.

This guide is everything I've learned. It's not a quick fix. There are no quick fixes. But if you're willing to do the work, you can reclaim your vitality, your energy, your edge. If you adopt the habits in this article, and let them compound over time, you'll be able to reclaim those glory days of ambition, drive, and energy.

Let's get into it.

The Myth of the Number (why symptoms matter most)

One issue that men face is that we begin to care about our testosterone in our later 30's, 40's, and beyond. That's when we start getting tested. 

The problem with this is that we don't know what our real baseline is. We don't know what our numbers were when we were 20 or 25, when we felt like we could take on the world.

The issue with that is, we may get a 400ng/dl or 500ng/dl, even a 200ng/dl and think that's low, when in reality that's what we had in our 20's.

Testosterone is still widely misunderstood. One men's 500 is another man's 1,000, because of the role that androgen receptors play in the usage of testosterone. A guy could have 500 ng/dl, but is highly receptive. Meaning his body thrives at that number.

This is why symptoms are so important. 

So, get your levels tested. Treat the level you get, no matter what it is, as the baseline, and improve upon that, naturally, and see if you notice any differences in how you feel. Keep track, though. These changes are small and incremental, they happen slowly over time and can be hard to notice.

The other issue is one of sleep. What you'll notice is that the symptoms of low testosterone mimic the symptoms of poor sleep (duration and quality). In many cases, fixing your sleep can remove these symptoms, which is why it's so important to get a great sleep - it's also when the majority of your testosterone is produced.

The Four Pillars of Natural Testosterone Optimization

Optimizing testosterone isn't about one magic pill or one secret hack. It's about getting the fundamentals right, consistently. There are four pillars:

  1. Training – How you use your body
  2. Sleep – How you recover
  3. Nutrition – What you put in your body
  4. Stress Management – How you handle life

Miss one, and the others can't compensate. Nail all four, and you create an environment where your body naturally produces more testosterone.

Let's break each one down.

Pillar 1: Training for Testosterone

Not all exercise is created equal when it comes to testosterone.

Endurance training—long runs, hours on the bike—can actually lower testosterone if overdone. A study in the European Journal of Applied Physiology found that endurance athletes had significantly lower testosterone levels than sedentary controls.

What works? Heavy resistance training, and quick bursts, like sprints or plyometrics for cardio. 

That said, I still do endurance. I want to improve my VO2max for energy and longevity, so I still think it has its place. After a longer run or bike ride, however, is when I take Man Greens to help regulate my stress hormones, and focus on recovery the following day.

For strength training for testosterone, compound...

Compound movements that recruit large muscle groups—squats, deadlifts, bench press, rows, overhead press—trigger the biggest hormonal response. Research published in the Journal of Strength and Conditioning Research found that men who performed heavy resistance training had significant increases in testosterone immediately post-workout.

The key variables:

Intensity matters. Lift heavy. If you're doing 15-20 reps with ease, it's not heavy enough. Aim for weights you can only lift 4-6 times with good form.

Volume matters. Multiple sets of multiple exercises create more stimulus. 3-5 sets per exercise, 4-6 exercises per session.

Rest matters. Keep rest periods between 90-120 seconds. This maintains the metabolic stress that drives hormonal response.

Frequency matters. Train 3-4 times per week. More isn't better if you're not recovering.

Here's a simple framework:

Train hard. Lift heavy. Do compound movements. Get in, get it done, get out. Don't live in the gym—use it as a tool.

And if you want to maximize your gains from training, you need to fuel recovery properly. That's where something like POWER comes in—full doses of creatine monohydrate, L-carnitine, beta-alanine, and betaine. A 2024 meta-analysis of 23 studies found that creatine supplementation combined with resistance training significantly increased both upper-body and lower-body strength. L-carnitine has been shown to improve strength and recovery in multiple studies. These aren't gimmicks. They're the most studied, most proven compounds for physical performance.

Pillar 2: Sleep – The Testosterone Factory

Here's something most guys don't realize: the majority of your testosterone is produced while you sleep.

A study in JAMA found that young men who slept only 5 hours per night for one week had testosterone levels 10-15% lower than when they slept 8 hours. One week. That's how fast sleep deprivation tanks your hormones.

Deep sleep—specifically slow-wave sleep—is when your body does the heavy lifting of hormone production. Miss it, and you're leaving testosterone on the table.

I struggled with sleep for years. Racing thoughts before bed, trying to solve problems while I was trying to sleep is a recipe for disaster. Waking up at 3 AM and staring at the ceiling. So I dove into the research and found the ingredients that actually work.

What helps:

Glycine. This amino acid has been shown to improve subjective sleep quality and reduce the time it takes to reach deep sleep. It works by lowering core body temperature, which signals your body that it's time to rest.

Magnesium. Essential for over 300 enzymatic reactions in the body, including those that regulate sleep. A clinical trial found that magnesium supplementation improved sleep quality in elderly subjects who struggled with insomnia.

Valerian root. Used for centuries as a natural sleep aid. Studies suggest it may reduce the time it takes to fall asleep and improve overall sleep quality.

Lemon balm and chamomile. Both have calming properties that help quiet the mind before bed. Chamomile contains apigenin, which binds to receptors in the brain that promote relaxation.

This is exactly why I formulated Man Sleep—full doses of glycine, valerian, magnesium citrate, lemon balm, chamomile, and passionflower. No melatonin, because melatonin can suppress your body's own production over time. These ingredients work with your body, not as a crutch.

Sleep hygiene basics:

  • No screens 1-2 hours before bed (blue light suppresses melatonin)
  • Keep your room cold (65-68°F is optimal)
  • Black out all light sources
  • Wake up and go to bed at consistent times
  • No caffeine after noon

Sleep isn't a luxury. It's when you rebuild. It's when you produce testosterone. Treat it like the foundation it is.

Pillar 3: Nutrition – Building Blocks for Hormones

Your body can't make testosterone out of nothing.

It needs raw materials—cholesterol (yes, cholesterol is essential), zinc, magnesium, vitamin D, and healthy fats. It also needs to be free from the things that actively suppress testosterone: excess sugar, alcohol, and estrogenic compounds.

Eat for testosterone:

Healthy fats. Testosterone is synthesized from cholesterol. A diet too low in fat can tank your hormone production. Sources: eggs (whole eggs, with the yolk), olive oil, avocados, fatty fish, and good ol' steak, bacon, ground beef, or other animals with red meat.

Protein. Essential for muscle maintenance and repair, which supports healthy testosterone levels. Aim for 0.7-1g per pound of bodyweight. Sources: beef, chicken, fish, eggs.

Zinc. This mineral is critical for testosterone production. A study found that zinc supplementation in men who were marginally deficient led to significant increases in serum testosterone. Sources: oysters, beef, pumpkin seeds.

Magnesium. Research shows a correlation between magnesium intake and testosterone levels. Most men are deficient. Sources: dark chocolate, spinach, almonds.

Vitamin D. It's not really a vitamin—it's a hormone. And it's strongly correlated with testosterone. Men with sufficient vitamin D levels have significantly higher testosterone than those who are deficient. Get sunlight, or supplement.

Avoid testosterone killers:

Sugar. Insulin spikes can lower testosterone. One study found that glucose ingestion caused a 25% drop in testosteronethat lasted for hours.

Alcohol. More than moderate consumption suppresses testosterone and increases estrogen. The occasional drink is fine. Nightly drinking is not.

Soy and processed foods. Many contain phytoestrogens that can disrupt hormone balance. Eat real food.

Plastics. BPA and other endocrine disruptors leach into food and water from plastic containers. Use glass or stainless steel. This is why we have our pills in glass bottles and powders in BPA-free bags.

Even with a great diet, it's hard to get optimal amounts of everything. That's why targeted supplementation matters. Man Boost contains:

Pillar 4: Stress Management – The Cortisol Connection

Here's the brutal truth about stress: cortisol and testosterone are inversely related.

When cortisol goes up, testosterone goes down. They compete for the same precursor hormones. Chronic stress means chronically elevated cortisol, which means chronically suppressed testosterone.

This isn't just theory. Studies have shown direct inverse relationships between cortisol and testosterone in men under stress.

You can't out-train or out-supplement chronic stress. You have to address it directly.

What works:

Adaptogens. These are herbs that help your body adapt to stress by modulating cortisol.

Ashwagandha (KSM-66) is the most studied. A randomized, double-blind, placebo-controlled study found that supplementation reduced cortisol by 27.9% while significantly reducing perceived stress and anxiety.

But here's what most people miss: ashwagandha also increases testosterone. A 2019 study in the American Journal of Men's Health found that overweight men aged 40-70 taking ashwagandha saw testosterone increase by 14.7% and DHEA-S increase by 18% compared to placebo.

Tongkat Ali is another powerful adaptogen. A study published in the Journal of the International Society of Sports Nutrition found that 200mg daily for 4 weeks reduced cortisol by 16% while increasing testosterone by 37%. That's not a typo. Thirty-seven percent.

Another study on Tongkat Ali found that men with late-onset hypogonadism saw significant improvements in testosterone levels and symptoms after 1 month of supplementation.

This is the dose we use in Man Greens. What's unique about Man Greens is that it not only helps reduce stress hormones and boost testosterone, but forskolin has been shown to increase the effectiveness of androgen receptors (mentioned earlier in the intro), helping guys use more of the testosterone they have floating around in their body.

Breathwork. Box breathing, physiological sighs, or just 5 minutes of slow, deep breathing can downregulate your stress response. It's free and it works.

Nature. Time outside, especially around trees and plants, has been shown to lower cortisol. Even 20 minutes makes a difference.

Limiting news and social media. Your brain can't distinguish between real threats and perceived threats from a screen. Every doom-scroll triggers a stress response.

The Ingredients That Actually Work (And Why Most Supplements Fail)

Let me be direct: most testosterone supplements are garbage.

They hide behind "proprietary blends" so they don't have to tell you how much of each ingredient is actually in there. Spoiler: it's usually not enough to do anything.

Or they include ingredients that sound good but have no real research behind them. Or worse, they include estrogenic ingredients like flax or soy that can actually work against you.

Man Greens is different.

Here's exactly what's in it and why:

Tongkat Ali (200mg) – Shown to increase testosterone by 37% while reducing cortisol by 16% in a 4-week study. Another study found a 46% increase in testosterone in men with hypogonadism.

KSM-66 Ashwagandha (500mg) – The most clinically studied ashwagandha extract. Reduces cortisol by 27%, increases testosterone by 17%, and improves muscle strength when combined with resistance training. An 8-week study found men taking ashwagandha gained significantly more muscle size and strength than placebo.

Spirulina (5,000mg) – A complete protein with powerful antioxidant and immune-supporting properties. Helps combat oxidative stress that can damage testosterone-producing cells.

Maca Root (1,500mg) – While it doesn't directly increase testosterone, studies show maca significantly improves libido and well-being. It works through mechanisms that are independent of hormone levels, making it a great complement to testosterone-supporting ingredients.

Moringa (1,000mg) – Dense with vitamins, minerals, and antioxidants. Research shows it supports energy and immune function.

Beetroot (1,000mg) – Increases nitric oxide production, which improves blood flow. Better blood flow means better delivery of nutrients and hormones throughout your body.

Forskolin (250mg) – A study found that forskolin increased free testosterone by 16.77% in overweight men while improving body composition. It also supports androgen receptor sensitivity.

White Button Mushroom (1,000mg) – Contains compounds that inhibit aromatase, the enzyme that converts testosterone to estrogen. This helps maintain a healthy testosterone-to-estrogen ratio.

No proprietary blends. No estrogenic compounds. No fillers.

It's the supplement I take every single day. And it's the foundation of everything else.

Putting It All Together: A Daily Protocol

Here's a simple framework for optimizing your testosterone naturally:

Morning:

  • Get sunlight within 30 minutes of waking (supports vitamin D and circadian rhythm)
  • Take Man Greens with breakfast
  • Take Man Boost with breakfast

Training days:

  • Lift heavy (compound movements, 3-5 sets of 6-10 reps)
  • Take POWER before, during, or after training

Evening:

  • Stop eating 2-3 hours before bed
  • No screens 1-2 hours before bed
  • Take Man Sleep 30-60 minutes before bed
  • Keep room cold and dark

Every day:

  • Eat adequate protein and healthy fats
  • Manage stress (breathwork, time outdoors, limit news)
  • Get 7-9 hours of quality sleep

This isn't complicated. It's not easy, either—because consistency never is. But it works.

The Mindset Piece

I want to end with something that might seem unrelated, but it's not.

There's research showing that winning—achieving something, overcoming a challenge—increases testosterone. And losing decreases it. Your psychology and your biology are connected more than you think.

This is why the "Man in the Arena" philosophy matters.

When you step into challenges, when you embrace effort, when you dare greatly—you're not just building character. You're building testosterone. The act of striving changes your hormones.

Conversely, when you play it safe, when you avoid discomfort, when you let fear win—your biology reflects that too.

So yes, take your supplements. Train hard. Sleep well. Eat right. Manage stress.

But also: live like a man who's trying to be something. Set goals that scare you. Do hard things. Compete with yourself.

Your testosterone will follow.

Final Thoughts

Optimizing your testosterone naturally isn't a quick fix. It's a lifestyle.

It requires you to train hard, sleep well, eat right, manage stress, and fill the nutritional gaps that modern life creates. It requires consistency over months and years, not days and weeks.

But the payoff is worth it. More energy. More drive. More ambition. A body that works with you instead of against you. The fire that should be burning inside every man.

You have the blueprint. Now execute.

Be Legendary,

Chad Howse Founder, MITA Nutra

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