You've hit 30. Maybe 35. Maybe 40. The energy that used to be effortless now takes work. The gym gains come slower. The libido that was once automatic now needs... encouragement. Welcome to the testosterone decline—but it doesn't have to be this way.
The Decline By Decade
What Changes After 30
Training that used to leave you fresh now leaves you sore for days. You can't bounce back like you used to. This is testosterone and growth hormone declining together.
The automatic sex drive of your 20s fades. It's not gone—but it requires more. Morning wood becomes less frequent. Performance may fluctuate.
Fat accumulates more easily, especially around the middle. Muscle is harder to build and easier to lose. The metabolism that forgave dietary sins no longer does.
The boundless energy of youth becomes finite. Afternoons feel heavy. You need more sleep but feel less rested. Motivation requires more effort.
Your Options
| Approach | Pros | Cons |
|---|---|---|
| Do Nothing | No effort required | Continued decline, accept symptoms |
| TRT | Guaranteed high T levels | Lifetime commitment, shuts down natural production, medical supervision required |
| Natural Optimisation | Supports natural production, no shutdown, reversible | Won't reach supraphysiological levels |
For most men over 30, natural optimisation is the smart play—maximise what your body can produce before considering the lifetime commitment of TRT.
The Natural Approach
Step 1: Fix the foundations
- 7-9 hours sleep (T is made during deep sleep)
- Resistance training 3-4x per week
- Body fat below 20% (fat converts T to estrogen)
- Minimise alcohol and chronic stress
Step 2: Targeted supplementation
- Tongkat Ali - proven to increase T by 30%+ in studies
- Fadogia Agrestis - direct testicular stimulation
- Black Maca - libido, energy, and hormonal support
- Turkesterone - muscle-building support without hormonal effects
- DIM - estrogen balance for optimal T:E ratio
- Zinc & Vitamin D - essential building blocks for testosterone
What To Expect
With foundations fixed and proper supplementation:
- Week 2-3: Better sleep quality, improved mood
- Week 4-6: Noticeable energy increase, libido returning
- Week 6-8: Gym performance improving, better recovery
- Week 8+: Full effects—body composition changes, sustained energy, strong libido
You may not feel 25 again—but you can feel a hell of a lot better than you do now.