TESTOSTERONE OPTIMISATION GUIDE
The complete science-backed system for optimising your testosterone, estrogen, cortisol, and hormonal health without drugs, without guesswork, and without giving up your life to do it.
You already know something is off.
You can feel it.
The training isn't delivering like it should. Your energy flatlines by 2pm. Recovery takes longer than it used to. You're not quite the sharp, driven, competitive version of yourself you know you're capable of being. Most men chalk this up to stress, age, or bad luck.
It isn't any of those things. It's your hormones. And unlike stress or age, this is a problem you can actually solve.
Low testosterone doesn't just affect the gym.
It affects everything.
Muscle refuses to grow no matter how consistently you train because low androgens mean your body struggles to build or retain lean mass efficiently.
Body fat clings on (especially around the gut) because low testosterone and elevated estrogen actively promote fat storage.
Your drive evaporates. Low testosterone blunts your dopamine, kills your motivation, and turns ambitious men into passive ones.
Sexual performance suffers. Low libido, weak erections, and reduced vitality that no man should have to accept.
Focus and sharpness deteriorate. Testosterone is neuroprotective. Low levels of T are directly linked to brain fog, poor memory, and cognitive decline.
You feel less like yourself. Irritability, low self-esteem, reduced assertiveness. The man you know you should be is buried under suboptimal biology.
THIS MAY NOT BE YOUR FAULT.
BUT IT IS YOUR PROBLEM TO SOLVE.
Average testosterone levels in men have been declining for decades. The food supply is riddled with endocrine-disrupting chemicals. The water supply contains synthetic estrogens. Most men are sleep-deprived, sedentary, micronutrient-deficient, and chronically stressed.
Unfortunately, our modern society is rigged against our health. But the answer isn't to accept it and submit; it's to understand exactly what's happening and systematically eliminate every factor suppressing your testosterone.
That's what this guide does.Every lever that moves your testosterone, in one place.
Most information on this topic is either dangerously incomplete or hopelessly generic. In this guide we go deep: the biochemistry, the practical protocols, and everything in between. The high quality, super in-depth but easily accessible information that drew you to my work in the first place. And at the end of each chapter, you get a concise summary giving you the most important points to remember so that you don't get overloaded with info.
Why Your Testosterone Matters
The full biological picture: what testosterone actually does for your muscle, brain, libido, mood, and longevity. This is the molecule that makes you a man.
Testosterone & Its Interactions
DHT, estradiol, SHBG, free testosterone, the HPG axis: these all interact with each other. Optimising testosterone means understanding the entire hormonal system, not just one number.
Test Your Hormones
Learn which biomarkers to get tested. Use bloodwork to track your progress and fine-tune your approach over time.
Sleep & Circadian Rhythm
Most testosterone production happens during sleep. Learn the exact sleep strategies to maximise testosterone, and how to fix your circadian rhythm if it's been destroyed by modern life.
Diet & Supplements
Energy balance, micronutrients critical for steroidogenesis (e.g. zinc, vitamin D, magnesium), pro-testosterone foods, and an honest, science-based look at which supplements actually move the needle (most of them don't).
Exercise
The exact training variables (volume, intensity, rep ranges, rest periods, training frequency) that maximise testosterone response. Plus how conditioning and cardio affect androgens.
Endocrine Disruptors
The invisible chemical attack on your hormones. BPA, phthalates, heavy metals, pesticides, synthetic estrogens in water; learn what they are, where they hide, and the exact steps to take to minimise your exposure.
Mindset & Behaviours
Sunlight, competition, social status, cold exposure, sexual behaviour, mindset: the lifestyle inputs with real hormonal effects that many guys just brush over or ignore completely.
Balancing Your Hormones
Understand the optimal ranges of each hormone and address any imbalances (high estrogen, high SHBG, elevated prolactin) that can suppress testosterone even when total T looks normal on paper.
Testosterone Replacement Therapy
A frank, unbiased look at TRT: when it makes sense, what it involves, and why it should be the last resort after you've exhausted natural optimisation.
Four tools to make sure you actually execute.
The guide gives you the knowledge. These tools make sure it gets implemented.
Master Hormone Optimisation Cheat Sheet
Every actionable protocol in the guide condensed into a single, scannable reference. Sleep, light, exercise, diet, supplements, behaviours; the complete daily blueprint at a glance.
Daily Testosterone Checklist
A simple daily tick-list of the non-negotiables. Build the basic habits that really compound over time. Know at a glance whether you've done the things that move the needle today.
90-Day Testosterone Challenge
A week-by-week structured programme for implementing every protocol in this guide starting with sleep, then diet, then training, then supplementation. No getting overwhelmed. Just logical progression.
Testosterone-Boosting Habit Tracker
Track your sleep, sunlight, training, nutrition, and key habits over time. The men who get results are the ones who measure what they're doing. This makes that easy.
Science that's been tested against reality.
The internet is full of testosterone content written by people who've read a few PubMed abstracts or watched some Instagram reels and repackaged them as advice. This guide is different. It's built on a genuine understanding of endocrinology (the HPG axis, steroidogenesis, androgen receptor function, hormone interactions) combined with years of practical self-experimentation and coaching.
Every major claim is referenced, and if I speculate, I make that clear. The advice is mechanistically grounded. And it's been refined through real-world application including extensive personal bloodwork and client results, not just theory.
- Bachelor of Science Degree in Neuroscience (University of Exeter)
- Trained hundreds of clients across multiple disciplines
- Extensive personal hormone optimisation experiments
- 100,000+ subscribers on YouTube
WHAT MEN ARE SAYING
Results speak for themselves:
Still on the fence?
Let's talk through it.
STOP LEAVING TESTOSTERONE ON THE TABLE.
Every week you don't have this information, you're training harder than you need to and getting less than you should. That ends now.
- Full Testosterone Optimisation Guide (90+ pages)
- Master Hormone Optimisation Cheat Sheet
- Daily Testosterone Checklist
- 90-Day Testosterone Challenge (12-week protocol)
- Testosterone-Boosting Habit Tracker
- All future updates included. Continuously updated and improved
- 6-month satisfaction guarantee
6-Month Satisfaction Guarantee. Follow the protocol. If you don't exceed 600 ng/dL within 6 months of purchase, get a free 30-minute coaching call with me to get to the bottom of the issue.
University of Exeter
Written by someone who looked for this guide and couldn't find it.
I'm Ben Winney. I've spent years deep in the science of hormonal health, human performance, and endocrinology. I have a degree in Neuroscience and I've amassed over 100,000 subscribers who love the educational health and fitness content I make on YouTube.
I wrote this guide because when I started taking my hormonal health seriously, I couldn't find a single resource that covered everything in one place: the biology, the practical protocols, the environmental factors, the bloodwork, all of it. I had to piece it together from hundreds of scientific papers, blogs, Twitter posts, podcasts, experiments, and years of self-testing.
This guide is the result. Every protocol in it is based in science and validated by practice. It's the resource I wish had existed when I started. If you implement it, your testosterone will improve. It's as simple as that.
- BSc Neuroscience, University of Exeter
- Helped hundreds of clients across lifting, martial arts, and conditioning
- Extensive personal hormone optimisation
- 100,000+ followers across YouTube and social media
More Frequently Asked Questions
Why should I care about testosterone?
Do you like feeling depressed, weak, and sluggish, having brain fog, getting fat and soft, and failing to perform in the bedroom? I didn't think so.
Testosterone is essential for ensuring that those things don't happen to you. It plays a big role in your mood and energy, it makes you mentally sharper, it stimulates muscle growth via the mTOR pathway, burns fat for energy, and obviously plays a big role in your sexual performance.
Optimizing your testosterone will make you stronger, healthier, and more motivated.
High testosterone is the state of being that is every man's natural right.
How fast will I see results?
Most guys will feel a difference within a week or two.
Energy and focus will noticeably improve within a few days as you improve your sleep and provide abundant nutrients to your body. Better recovery and libido will come in next after a few weeks, then you'll start to notice real muscle and strength improvements after 2-3 months.
Isn't your testosterone level just genetics?
Genetics play a big part, but there are so many other things that substantially influence your testosterone levels.
Diet, exercise, sleep, sun exposure, stress, social life - all of these and more will impact your androgens. You can't control your genetics, but you can control all of those things I listed. Take charge of what is in your control.
Can't I just find this info online for free?
Sure, but you will have to spend years researching the mechanisms behind testosterone production and other hormones, diet, endocrine disruptors, sleep, exercise, and psychology.
When you're ready to have it all in one place, this guide will be waiting for you.
Is it safe to boost testosterone naturally?
Yes, of course. This book contains only natural methods of increasing testosterone. You're not going to reach supraphysiological levels of testosterone - you'll be moving towards the high end of the natural range (aiming for 600-1000 ng/dL).
It's nothing like injecting steroids, which deliver unnatural results but shut down your body's testosterone production and can make you permanently infertile.
With this guide, you maximise the benefits of testosterone while protecting your health and fertility.
I know a guy who has low testosterone but he's jacked. So what's the point?
This is an exception to the rule. It's much harder to get jacked with low testosterone, since testosterone plays an important role in hypertrophy signalling in the muscle cells.
Perhaps the guy has high androgen receptor expression/sensitivity, which makes each drop of testosterone have a more potent effect. Optimising androgen receptors is also explained in this guide.
Or perhaps the guy has low T because he has used anabolic steroids in the past.
Endocrine disruptors are everywhere. Isn't it hopeless?
It's never hopeless.
You have a lot more power over these situations than you think. With the right knowledge, you can really take control of your hormones.
Can't I just take a testosterone booster supplement instead?
Most of those don't work at all. Some of them literally decrease testosterone. There are only a few 'testosterone booster' supplements that have been robustly demonstrated to work in multiple scientific studies. You'll find out what they are in the guide.
More importantly: sleep, diet, and exercise all have a much bigger impact. These are the basics to get dialled in.
I already eat well and train hard. Do I really need this?
There's more to it than that. If you're not actively optimising your androgens, you're leaving results on the table.
Not all types of training are good for your testosterone, and some even lower it, as I experienced myself a couple years ago.
And "eating well" is defined quite differently by different people. You may think you're eating "healthy", but actually be deficient in key nutrients essential for testosterone. It takes intentional effort to eat a testosterone-boosting, micronutrient-rich diet.
Will I have time to follow the advice in this guide?
Most testosterone-boosting habits are small tweaks to your daily routine. Implementing the advice in this guide won't take much extra time out of your day.
The most time-consuming parts are working out, sleeping, and preparing food (even this doesn't need a big time investment). You probably do most of those already.
Will this help if I'm over 30 (or 40)?
Absolutely. Testosterone declines with age, but that's without any kind of intervention. The strategies in this guide will have you feeling like a young man again.
There are many examples of more mature gentlemen who have drastically improved their health, performance, and quality of life from naturally optimising their hormones.