Vitality
Lifestyle-led
Sexual Health / Male Vitality
The order of operations
- Sleep 7–8 hours. Testosterone production happens largely overnight.
- Body composition. Aromatization of testosterone to estrogen happens in fat tissue. Getting under ~20% body fat is the cheapest libido improvement there is.
- Resistance training. Heavy compound lifts, 3–4×/week.
- Bloodwork with a doctor. Total T, free T, SHBG, estradiol, ferritin, vitamin D, thyroid. Treat causes, not symptoms.
Available supplement support
| Supplement | Dose | Why |
|---|
| Whey protein |
25–40 g, 1–2×/day; target 1.6–2.2 g/kg/day |
Supports lean mass, which supports body composition, which supports hormonal health. |
| Creatine monohydrate |
5 g/day |
Better training output drives the lifestyle pillars above. |
| Electrolytes |
1 sachet/day |
Hydration baseline. |
Often overlooked
- Alcohol. Even moderate intake suppresses T and disrupts sleep architecture.
- Phone-in-bed sleep. Cuts deep sleep, hits T production directly.
- Visceral fat. Belly fat aromatizes testosterone into estrogen. Losing it is more effective than any tablet.
- Chronic stress. Cortisol and testosterone share a common precursor. Stress steals.
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