Gents Weekly: Testosterone-maxxing
Issue #28: The manliest newsletter on the internet • July 27, 2026
Welcome to issue #28 of The Gents Weekly, a newsletter for the modern man.
Every Monday, you’ll receive a weekly roundup of inspiring ideas + products to help you become a better man.
Brought to you by the men of Gents Journey — Dean Bokhari, Stephen Seidel, and Matt McManus.
📝 THE MESSAGE
A timely piece from the gents.
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Testosterone
by Dean Bokhari
There was a time when men worked with their bodies instead of against them.
They woke with the sun and lifted heavy things. They walked everywhere instead of driving. They ate real food and went to sleep when it got dark.
Their environment demanded strength, and their hormones responded.
Today, the opposite is true.
Men spend more time sitting than standing.
They sleep less than they should, live under constant stress, eat ultra-processed food, and stare at glowing screens until midnight.
It’s no wonder why so many men feel so exhausted.
So, what does this have to do with testosterone?
Testosterone involves much more than just building muscle…
When your t-levels are low, your ambition suffers and your energy levels plummet.
But when your t-levels are healthy, you feel strong, energized, and confident.
You start waking up with the energy you need to attack the day, instead of merely surviving it.
So here’s the big question: How can you stimulate healthy testosterone production without jamming a needle in your ass?
I’ve got a few tips…
Here are the highest-leverage habits for men who want to stimulate healthy testosterone production:
Lift heavy and focus on compound movements 3–5 times per week. Especially squats.
Sleep 7–9 hours every night. Protect it like your career depends on it. Your body produces testosterone while you sleep.
Get outside. Morning sunlight helps regulate your circadian rhythm and supports hormone health.
Eat enough protein and healthy fats. Hormones are built from the nutrients you provide.
Stay lean. Excess body fat can negatively affect testosterone levels and promote estrogen production (the last thing you want is gynecomastia (aka: man-boobs).
Walk daily. Movement lowers stress and improves overall metabolic health.
Manage stress before it manages you. Chronically elevated cortisol and testosterone don’t coexist well.
Prioritize zinc, magnesium, and vitamin D if you’re testosterone levels are deficient.
Drink less alcohol. Or stop completely.
Build a life that challenges you. Men thrive when they have purpose, responsibility, and meaningful work.
Testosterone maxxing isn’t about chasing some internet trend.
It’s about becoming the kind of man whose daily habits naturally produce strength.
— Dean Bokhari
Co-founder, Gents Journey
📰 THE MOMENT
Sh*t that’s happening now, ICYMI
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This Week’s AI Prompt: Testosterone-Maxxing
Your test levels don’t have to crash. Here’s what actually works.
Real talk: If you’re 40+, your testosterone is probably 20-30% lower than it was at 25.
That’s just biology. It happens to all of us.
But here’s what nobody tells you: You can fight it. Not with expensive clinics or steroids. With cheap, simple, effortless stuff you can do today.
Better sleep. Heavier squats. Cold water. Less stress. Specific supplements. Sunlight. Moving your body. All of it works. All of it’s free or nearly free.
This prompt helps you figure out what you’re already doing right that’s boosting your test, and what simple additions could take it even higher without complicating your life.
Because testosterone-maxxing doesn’t mean grinding for 2 hours at the gym. It means being intentional about a few things and watching the compound effect happen.
THE PROMPT:
Copy everything below and paste it into ChatGPT or Claude:
I'm 40+ and I know my testosterone has probably taken a hit. But I don't want to stress about it or overthink it. Help me see what I'm already doing right and give me 5-10 dead-simple, cheap, effortless things I can add to actually boost my levels.
Help me:
1. AUDIT what you're already doing (Give yourself credit)
- How many times a week are you moving heavy things? (Squats, deadlifts, etc.)
- How's your sleep? (7+ hours? 5? Be honest)
- Are you in sunlight regularly?
- How's your stress level? (1-10, real honest answer)
- What's your diet like? (Protein? Whole foods? Garbage? Somewhere in between?)
- Are you already doing anything intentionally for testosterone?
Score yourself: What are you actually crushing at? Where are the easy wins?
2. IDENTIFY the cheapest, easiest wins
- What ONE thing could you add this week that's literally free?
- What ONE supplement under $20/month could move the needle?
- What ONE movement could you add to your routine?
- What lifestyle shift is actually doable?
3. GET SPECIFIC about supplements (The cheap ones that actually work)
- Vitamin D (if you're not getting sun)
- Zinc (if you're deficient—hard to know without testing)
- Magnesium (helps sleep, helps test)
- Creatine (cheap, proven, boring but works)
- What else might be worth trying?
4. BUILD the effortless tactics
- Cold shower? (2 minutes. Free. Proven.)
- Morning sunlight? (Walk outside. Free. Game-changer.)
- Heavy squats 2x/week? (If you're not already)
- Better sleep? (What's ONE thing blocking your sleep?)
- Less alcohol? (Seriously impacts test levels)
- Stress management? (5 min meditation? Walk? Whatever works)
5. CREATE your testosterone game plan
- What are you already doing right?
- What's the ONE thing you're adding this week?
- What's the ONE thing you're adding next week?
- How do you track progress? (Feel? Energy? Strength gains? Actual testing?)
- When do you check in on this?
Here's what I'm already doing: [Be honest about your routine]
Here's what's probably dragging my levels down: [Sleep? Stress? Diet? Alcohol? Sedentary?]
Here's what I'm willing to change: [Be real about what you'll actually do]
Don't let me overthink this. Give me the cheap, simple, effortless tactics that actually work.WHAT HAPPENS NEXT
The AI is going to help you separate real science from bro-science. It’s going to show you what you’re already doing right and give you 5-10 tactical moves that cost almost nothing.
By the end, you’ll have:
A real picture of where your testosterone game stands
Credit for what you’re already crushing
5-10 cheap, effortless additions
A supplement game plan (if you want it)
A progression plan (not all at once, just smart stacking)
Permission to stop stressing and start winning
THE STATS (Why this matters)
Average guy loses 1% of testosterone per year after 30
By 40-50, you’re looking at 20-30% lower than your 25-year-old self
But: Guys who lift heavy, sleep well, manage stress, and get sunlight maintain 80-90% of their levels
That’s not decline. That’s winning.
WHY THIS MATTERS
Low testosterone isn’t just about feeling weak or not getting gains. It affects energy, mood, drive, libido, body composition, cognition. All of it.
But here’s the good news: You don’t need expensive clinics or questionable substances. Heavy lifting, sleep, sunlight, smart supplementation, and stress management actually work.
The best part? Most of it’s free or nearly free.
Run this prompt. Audit your game. Start stacking small wins.
Drop ONE testosterone-boosting tactic you’re adding this week. Let’s see who’s actually optimizing.
— Matt McManus
Co-founder, Gents Journey
Testosterone-Maxxing The Smart Way
👊 THE MOVES
Media for men.
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It’s Now or Never
Watch & Listen | 3 Proven Ways to Boost Your Testosterone
Two years ago, I looked in the mirror and told myself it was now or never.
I was on the other side of 45 and staring down 50, and I decided it was finally time to take my body and my health seriously. And as a result, testosterone played a big part.
As a PR consultant, most of my work happens in front of a computer or on a screen with clients, with the occasional chance meeting or strategic coffee along the way.
I wasn’t getting any younger, and I knew my vitality and my strength weren’t either.
It was time to stop coasting and start climbing.
From Men’s Health to My Health
I picked up a Men’s Health mag and did the routine they dubbed “the only full-body workout you’ll ever need.”
It worked for a while, then it went stagnant. Then I met a guy at the gym who happened to be a trainer, and we became friends. His name was Marcus. I taught him business. He taught me strength training.
Through sweat and strategies, we grew even closer and helped raise each other higher.
And slowly, day by day, I got stronger. So I decided to check my testosterone levels, and surprisingly, they were normal, and over time elevated slightly.
Not from a pill. From showing up.
And to reiterate on the video above, here’s what actually moved the needle:
Compound lifts. Bench, squat, deadlift, push-ups, pull-ups. The big movements that hit everything.
Big muscle groups. Chest, back, quads, hamstrings. Go where the mass is.
Shorter rest. Cut the time between reps, and it becomes a HIIT session, and your body responds.
I’m no bodybuilder, but I feel it in everything I do.
At 5’11”, 165 pounds with decent T-levels, I feel the healthiest in my life.
The Real Reason I Get Up
The gift of showing up, whether it’s for your wife, your kids, or most importantly yourself, was the key to unlocking my highest potential and boosting my T along the way.
My daughter said something to me the other day. “Dad, you’re going to be an old dad, and I want you around.”
So I told her, “Sweetie, you know how I get up every morning and hit the gym before you’re even awake? That’s for you. That’s so we can share a long life together.”
So when you get up, show up, and test up, you give yourself the grace to be vulnerable, vital, and vivacious in every phase of life.
Lastly, if you want to start boosting your testosterone, get your ass out of bed and into the gym. It’s just that simple.
And if that doesn’t work, well, there’s always HGH. ;)
— Stephen Seidel
Co-founder, Gents Journey
🔗 MEANINGFUL MENTIONS + MAGIC LINKS
Fun stuff you’ll dig about our theme of the week.
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💻 REAL MEN HAVE A COACH IN THEIR CORNER
Stop playing small, step into the man you know you are.
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We’re looking for ten men who want coaching and guidance to level up in life + work. If that’s you, fill out this form, and we’ll be in touch.
Until next week,
—The Gents
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