KB142 - Before You Jump on TRT Read This...

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Health
Before You Jump on TRT Read This

Let’s be honest.

You’re low on energy.

Low on drive.

Not feeling like you.

So you search “Low T”… and now every other ad is a bloke with abs injecting himself and telling you TRT is the answer to everything.

Feel 21 again!

More energy!

More muscle!

More sex!

Sounds tempting.

But here’s the truth:

TRT isn’t a magic fix.

It’s a lifelong commitment, and for most men, it’s solving the wrong problem.

Before you commit to the needle… fix this first.

(And ladies, if you’re reading this and thinking of someone over 40 who’s struggling?)

Forward this to them.

It might just change their life.

Priority #1 – SLEEP

Sleep is your body’s natural testosterone booster.

Miss a few hours, and your T levels can drop by 15% or more overnight. Quality sleep is where recovery, muscle growth, and hormonal balance actually happen. If you're not sleeping, you're not healing.

Start here:

• Get 7–9 hours per night — non-negotiable.

• Avoid screens, caffeine, and alcohol 2–3 hours before bed.

• Make your room cool (16–18°C), dark, and quiet.

• Add a wind-down ritual, such as journaling, stretching, or breathwork.

Priority #2 – NO ALCOHOL

Booze tanks your testosterone.

One heavy night can lower your testosterone levels for over 24 hours, and the recovery process becomes slower with age. If you’re serious about energy, mood, and performance, it’s time to rethink your relationship with alcohol.

Start here:

• Limit to 0–4 drinks/week — the less, the better.

• Avoid binge drinking — it tanks testosterone for 24+ hours.

• Choose non-alcoholic options in social settings.

• If you’re waking up groggy, bloated, or low-energy? Cut back.

Priority #3 – DIET

You can’t out-supplement a broken diet.

Testosterone is built from cholesterol, supported by protein, and powered by micronutrients. If you’re living on cereal, sandwiches, and snacks, you’re starving your hormones.

Start here:

• Get 25–35% of daily calories from healthy fats.

• Hit 1.6–2.2g of protein/kg of body weight daily.

• Eat micronutrient-rich foods: red meat, eggs, seafood, leafy greens.

• Prioritise zinc, magnesium, and vitamin D sources.

• Ditch the ultra-processed junk and sugar bombs.

Priority #4 – CORTISOL / STRESS

Stress steals your gains and your drive.

Chronic high cortisol levels can shut down testosterone production. If your brain’s always in “fight or flight,” your hormones will never feel safe enough to thrive. Learn to switch gears.

Start here:

• Use daily breathwork or mindfulness to downregulate.

• Strength train, walk outdoors, and avoid doomscrolling.

• Reduce chaos by creating predictable routines.

• Add parasympathetic recovery techniques: sauna, cold plunges, massage, and stretching.

Priority #5 – BODY COMPOSITION

More belly fat = less testosterone.

Visceral fat literally converts testosterone into estrogen. The leaner you get (within reason), the better your hormonal profile and the easier everything else becomes.

Start here:

• Aim for sustainable fat loss — especially around the waist (visceral fat = estrogen factory).

• Target 1–2 lbs fat loss per week, not crash diets.

• Stay active: 8,000–12,000 steps/day.

• Track progress via waist size and photos, not just the scale.

Priority #6 – RESISTANCE TRAINING

No training, no testosterone.

Lifting weights tells your body:

“I’m still useful, keep the muscle, keep the drive.”

Without resistance training, your testosterone has no reason to stick around.

Start here:

• Train 3–4x/week, focusing on compound lifts (6–10 reps).

• Apply progressive overload — (keep getting stronger!)

• Don’t overtrain — it spikes cortisol and stalls progress.

Priority #7 – SUPPLEMENTS

They’re the finishing touch, not the foundation.

Supplements can help… if everything else is dialled in. But most men rely on pills while skipping sleep, eating like a student, and barely moving. That’s backwards.

Start here:

• Vitamin D3 (2,000–3,000 IU/day) if not getting sun.

• Zinc (only if deficient — don’t mega-dose).

• Ashwagandha (helps manage cortisol, may boost T).

• Creatine monohydrate (especially helpful for older men).

• Skip “T-boosters” with shady or unproven blends.

Priority #8 – ENDOCRINE DISRUPTORS

Your environment matters.

Chemicals in plastics, personal care, and household products can mess with your hormones. You don’t have to be perfect, but clean up what you can, where you can.

Start here:

• Avoid plastic containers and opt for glass or stainless steel instead.

• Don’t microwave food in plastic or cling film.

• Ditch synthetic air fresheners, candles, and strong colognes.

Most men don’t have a testosterone problem…

They have a lifestyle problem.

Don’t medicate what discipline can fix.

Fix the foundation.

Do the work.

Give it at least 3 months.

Then reassess.