After a man turns 30, testosterone drops 1% every year 男性30岁以后，睾酮水平每年下降1%。
If you don't want to burn out early, start with these 如果你不想过早耗尽精力，那就从这些开始。
- Quit porn completely (repair dopamine)
- Ban junk food (refined sugar + fried)
- Wake up before 7 AM (rise early to sleep early)
- Sleep 7–9 hours fully (key for muscle + testosterone production)
- Get 20–30 minutes of sun (vitamin D boosts testosterone)
- Exercise 5 times a week, at least twice (maintain muscle strength)
- Eat only high-quality (as close to whole foods as possible) food (three parts training, seven parts eating)
- Keep body fat at 12–18% (too high and testosterone converts to estrogen)
- Increase Omega-3 fats (like salmon, mackerel)
- Intake zinc and magnesium (oysters, nuts, dark green veggies)
- Meditate + breathe (stabilize stress hormone cortisol)
- Avoid phone as much as possible after 9 PM (blue light suppresses melatonin) 1.彻底戒除色情内容（修复多巴胺）
- 禁止垃圾食品（精制糖+油炸食品）
- 早上7点前起床（早起早睡）
- 保证7-9小时充足睡眠（肌肉和睾酮生成的关键）
- 每天晒 20-30 分钟太阳（维生素 D 能促进睾酮分泌）
- 每周锻炼 5 次，至少两次（保持肌肉力量）
- 只吃高质量的（尽可能接近天然食物的）食物（三分训练，七分饮食）
- 保持体脂率在12%-18%之间（体脂率过高会导致睾酮转化为雌激素）。
- 增加ω-3脂肪酸的摄入（例如鲑鱼、鲭鱼）
- 摄入锌和镁（牡蛎、坚果、深绿色蔬菜） 11.冥想+呼吸（稳定压力激素皮质醇）
- 晚上9点以后尽量避免使用手机（蓝光会抑制褪黑激素分泌）。
Self-discipline is a man's best skincare 自律是男人最好的护肤品
Of course, I can't do all of the above either—let's encourage each other 当然，我也不可能做到以上所有事情——让我们互相鼓励吧。
Here's a condensed men's health cheat sheet for the lazy👇👇👇 以下是为懒人准备的男性健康简明指南 👇 👇 👇