So many guys these days are getting their T levels checked and hearing the same thing:

“You’re low; you might want to consider testosterone replacement therapy.”

And look, I’m not against TRT. For guys who truly have low testosterone, it can be life-changing.

But here’s what I am against: jumping the gun before you’ve tried to fix it naturally first. Because once you’re on TRT, you’re on medication. It invites other issues. It’s hard to get off. That’s a road you want to think carefully about before you go down it.

Here’s what I’d recommend trying first:

1. Start strength training regularly.

Research on men aged 35 to 40 found that just eight weeks of high-intensity strength training produced a 36.7% increase in testosterone and a 59% improvement in the testosterone-to-cortisol ratio.

2. Clean up your nutrition.

Prioritize protein and healthy fats. Both are foundational for hormone production. Cut the processed junk and give your body what it actually needs to build testosterone naturally.

3. Get enough sleep.

A JAMA study found that men who slept less than five hours a night for just one week had significantly lower testosterone levels than when they got a full night of sleep. The researcher put it this way: losing sleep reduces your testosterone by the same amount as aging 10 to 15 years.

​4. Stop drinking alcohol.​

This is the one most guys aren’t thinking about, and it might be the biggest lever of all. Research shows that men who have around 14 drinks per week, not even what most people would call heavy drinking, have on average a 6.8% reduction in testosterone. Heavy drinkers can see reductions of 20 to 50%. And men over 40 are hit harder than younger guys because our hormonal resilience is already declining with age. Here’s the good news: the research also shows that testosterone levels do recover after cutting alcohol out, even after years of heavy use.

So here’s what I’d suggest. Try 30 days. The Sober Warrior challenge gives you a full kettlebell strength program, an intermittent fasting protocol optimized for fat loss and hormone health, and a mobility program that helps lower cortisol, which directly supports healthy testosterone production.

Worst case? You lose a few pounds, sleep better, and like what you see in the mirror. No harm, no foul. You can always go back to drinking after 30 days if you want.

Or you might end up like me. I started with a 30-day challenge. July 3 is my sobriety date. That was six years ago.

There’s always going to be something coming up. There’s always going to be a reason to wait. Do it now. Sign up, get in, and let’s go:

→ Sober Warrior “Dry July” Challenge (starts Wednesday, July 1st 2026)​

— Forest Vance
Former Pro Football Player
Certified Personal Trainer
M.S., Human Movement
Owner, FVT Warrior Wellness
Current M.S. Candidate, Addiction Counseling
ForestVanceTraining.com