After age 30, men's testosterone decreases by 1% each year.

If you don't want to age prematurely, start with these steps:
1. Completely quit A-grade videos (restore dopamine)
2. Ban junk food (refined sugar + fried foods)
3. Wake up before 7 a.m. (getting up early helps you sleep early)
4. Sleep 7–9 hours (key for muscle and testosterone production)
5. Get 20–30 minutes of sunlight (vitamin D promotes testosterone)
6. Exercise 5 times a week, at least twice intensely (maintain muscle strength)
7. Eat only high-quality (preferably whole) foods (30% training, 70% diet)
8. Keep body fat between 12–18% (excess fat converts testosterone into estrogen)
9. Increase Omega-3 fats (like salmon, mackerel)
10. Consume zinc and magnesium (oysters, nuts, dark green vegetables)
11. Practice meditation + breathing (stabilize stress hormone cortisol)
12. Avoid using your phone after 9 p.m. (blue light suppresses melatonin)
Discipline is a man's best health supplement.