Let’s be honest — a lot of modern men look and feel weak, tired, and disconnected from their primal drive. Soft physiques, low energy, and nonexistent libido are now normal — but they shouldn’t be. Far too many men couldn’t do a pull-up if their lives depended on it, or even 20 pushups, and this is completely unacceptable. It is all too common these days to see couples who look like lesbian couples. I have a terrible joke about how far too many modern-day men look like lesbians. The funny yet tragic part is just about everyone who hears this joke laughs as they know exactly what I am talking about. The average testosterone levels have dropped nearly 30% since the 1980s. Combine that with environmental estrogens, processed foods, smartphone addiction, porn addiction, and endless stress, and it’s no wonder most men are running on fumes.
It’s time to rebuild from the inside out.
Here’s how:
1. Rebuild the Foundation
This isn’t about vanity — it’s about vitality. You’re optimizing hormones, energy, focus, and drive.
The goal is simple: high testosterone, balanced estrogen, and low cortisol. That’s the trifecta of male performance.
2. Train Like a Man
- Focus on heavy compound lifts — squats, deadlifts, presses, pull-ups.
- 3–4 workouts per week, under 60 minutes.
- Add short sprints and some Zone-2 cardio for heart and hormone health. I love interval training on an elliptical trainer. One minute of intense work followed by one minute of moderate work for several rounds. I complete this twice per week. Put on some great music and blast through it! I never look forward to these sessions but always feel fantastic afterwards.
Train with intent, recover with purpose.
3. Eat for Hormonal Power
- Consume enough protein daily. Essential Amino Acids can be useful to cover all of the bases.
- Add in a variety of nuts, seeds, avocado, and high-quality oils such as olive oil and coconut oil to fuel the conversion of cholesterol into sex hormones
- Cruciferous veggies (broccoli, kale, cauliflower) help metabolize estrogen.
- Take in a good amount of fiber to help clear out harmful estrogens. This is easily achievable if you consume a variety of fruits, veggies, nuts, seeds, and legumes.
4. Sleep Like It Matters
You make testosterone while you sleep — not while you scroll.
7.5–9 hours of deep sleep every night.
Dark room, cool temperature, no blue light before bed.
Take 400-500 mg of magnesium glycinate before bedtime to get into a relaxed state.
5. Supplement Smart
Start with the proven foundation:
- Aggressive Strength Testosterone Booster (ASTB) – cornerstone natural T-enhancer.
- EC (Curcumin + Brassaiopsis + Prunella blend) – keeps estrogen in check.
- DHEA (Twist 25 cream) – adrenal and stress support.
- Pregnenolone (25-100 mg) – feeds upstream hormone pathways.
- Magnesium+ Zinc + Boron – enhances androgen/estrogen balance.
- If ASTB doesn’t work for you, it is time to consider TRT (Testosterone Replacement Therapy). I prefer the cream over shots for steady levels and healthy cholesterol levels. Male Excel is a great option if you want to do a consult to see if TRT is the right fit for you.
6. Master Recovery
No growth happens without recovery.
I get a body work session every other week, and when I am training intensely every week. This makes an incredible difference to your overall well-being. You will definitely notice a difference in the gym and every facet of your life.
Stress management isn’t optional — it’s mission-critical.
Chronic cortisol destroys testosterone.
7. Reconnect to Your Edge
High testosterone changes everything: posture, confidence, focus, even facial structure.
You’ll feel it in your energy, your mood, your presence — and others will too.
8. Track the Results
When this protocol clicks, you’ll notice:
- Sharper jawline and leaner body
- Higher energy and libido
- Steady mood, deeper focus
- Strength and recovery skyrocket
- Assertive demeanor and less risk-averse. You don’t achieve high levels of success in life without taking risks
- You will spend less time complaining and spend more time taking charge of your life, so you have less to complain about. Complaining is excelling in being self-indulgent and is a complete waste of time
That’s the difference between “average male” and optimized man.
Final Thought
The world doesn’t need weaker men — it needs stronger ones.
Rebuild your body. Reclaim your hormones. Redefine what masculinity looks like.
You’ve got the blueprint — now execute.
