How I Increased My Testosterone by ~35% Naturally at Age 43

Did you know testosterone levels generally start declining 1-2% annually around age 30? While everyone is different, many men see a gradual drop as they get older. The good news? Before jumping on testosterone replacement therapy (TRT), there are a lot of lifestyle changes that can move the needle.

Over the past three years, I increased my total testosterone from 391 ng/dL to 529 ng/dL—about a 35% increase—without using TRT.

Now before you think I'm about to sell you some magic supplement, I'm not.

My name is Chris Hitchko, aka the Belt Buckle Trainer. I've spent the past 15+ years educating personal trainers, and our personal training and nutrition coaching certifications have become some of the fastest-growing in the industry.

Here's exactly what changed.

What Is Testosterone?

Testosterone is an anabolic hormone produced primarily in the testes in dudes and, in much smaller amounts, in the ovaries and adrenal glands in hunkettes.

It's responsible for much more than building muscle. Testosterone plays a major role in:

• Building and maintaining muscle
• Bone density
• Libido
• Sperm production
• Energy
• Mood
• Exercise recovery

Both men and women need testosterone, but healthy ranges are very different.

Back in 2023, my total testosterone came back at 391 ng/dL. Technically, that was "normal." But just because something falls inside the reference range doesn't necessarily mean it's optimal for you. “Normal” for dudes ~200 – 1,100 ng/dL; hunkettes 30- 90 ng/dL.

Getting Your Testosterone Checked

Most annual physicals only scratch the surface.

You'll usually get cholesterol (LDL’s / HDL’s), kidney function, liver enzymes, glucose; roughly 10-20 biomarkers. That's great, but it doesn't always tell the whole story.

I wanted a deeper look, so I paid out of pocket for a comprehensive blood panel through a concierge physician. It included roughly 50 biomarkers and cost me $795.

After looking over my labs, the doctor said:

"If you were racing nine other guys, you'd finish eighth. I recommend TRT."

No thanks, Doc.

Before signing up for a weekly injection for the rest of my life, I wanted to see what I could accomplish naturally.

Fast forward three years...

Through our new partnership with Vitality Blueprint (the most comprehensive blood panel company in the world), I completed an 80-biomarker blood panel that was reviewed with CEO Thomas DeLauer and performance physiologist Dan Garner, who has worked with elite athletes, including UFC champion Sean "Suga" O'Malley.

The result?

529 ng/dL.

One thing that surprised us was my vitamin D level. Even though my testosterone improved significantly, my vitamin D still measured 27 ng/mL, which is below what many experts consider optimal.

Over the next six months, I'll be experimenting with vitamin D supplementation and a few other evidence-based strategies to see if I can improve things even more.

(By the way, through our SUF-NC certification, coaches receive their first Vitality Blueprint blood panel at no additional cost.)

 

So What Actually Changed?

When I look back over the last three years, three things stand out.

1. I Started Taking Strength Training Seriously

As a CEO, I travel constantly and wear a lot of hats.

Back in 2023, I lifted when I could.

Today, I train because it's on my calendar.

Three years ago, I benched around 225–245 pounds and trained legs, maybe once a month.

Today my bench is 275–295 pounds, and I train legs weekly, 4 - 6x per month (I still hate doing legs.)

The biggest difference wasn't some secret workout.

It was consistency.

My training volume, frequency, and intensity (VFI) all increased because I made strength training a priority instead of hoping I'd "find time."

My recommendation: Lift weights at least 2–3 times per week. Not just for testosterone, but for muscle, bone density, metabolism, longevity, and overall health.

2. I Finally Prioritized Sleep

This is the least sexy answer, but probably the most important.

Back in 2023, I averaged about 5–6½ hours of sleep.

Today I'm consistently getting 7–8 hours.

Better sleep has improved my recovery, energy, focus, and overall performance.

If you want to improve your sleep:

• Aim for 7–9 hours.
• Stay off bright screens for the last couple of hours before bed.
• Sleep in a cool room (68–70°F).
• Make your bedroom as dark as possible.
• Go to bed at roughly the same time every night.
• Use bed for 3 things only: humping, sleeping & being sick.

You can't out-supplement terrible sleep.

3. I Leaned Out

I've lost ~10-12 pounds over the last six months.

That may not sound like much, but reducing excess body fat, especially around the midsection (visceral) is associated with better metabolic health and healthier testosterone levels in many men.

You don't need some crazy crash diet.

Figure out how many calories you're eating.

Create a modest calorie deficit.

Lift weights.

Walk more.

Repeat x 52 weeks.

Simple beats complicated almost every time.

My Biggest Takeaway

If you've noticed:

• Low energy
• Lower sex drive
• Poor recovery
• Trouble building muscle
• Constant fatigue
• No morning erections

It’s time to get your blood work done instead of guessing.

The goal isn't just to find out whether you're "normal."

The goal is to understand where you are today so you and your healthcare team can make informed decisions.

If your blood work shows deficiencies, nutrients like vitamin D, magnesium, or a quality multivitamin may be worth discussing with your physician and/or sports performance team, which includes a nutrition coach & a RD. Some supplements, like D-aspartic acid, may help (listen to my podcast on increasing your T levels here).

Lifestyle comes first.

I recommend repeating your blood work every six months if you're actively working on improving your health.

Want to Learn More?

If helping people improve their health through nutrition, biomarkers, and coaching sounds interesting, check out our SUF-NC Nutrition Coaching Certification.

In just a few months, you'll learn how to interpret biomarkers, coach clients through lifestyle changes, and understand nutrition on a much deeper level.

As part of our partnership with Vitality Blueprint, every student also receives their first comprehensive blood panel, so you'll get to apply what you learn to your own health first.

 

Medical Disclaimer

This article is intended for educational purposes only and is not medical advice.

Always consult your physician or registered dietitian before beginning any nutrition program, supplementation protocol, exercise program, or hormone therapy. Testosterone replacement therapy (TRT) should only be prescribed and monitored by a qualified healthcare professional.

Individuals with cardiovascular, metabolic, pulmonary, or other chronic medical conditions should obtain medical clearance before beginning a resistance training program.