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About this tool
Score seventeen evidence-linked sleep, body-composition, training, nutrition and substance habits and see your biggest gaps.
Testosterone Lifestyle Checklist scores seventeen daily habits that published research links to androgen status — sleep duration, waist size, resistance training, dietary fat, alcohol, medication and stress — weighting each by how consistent the evidence is. It returns a percentage, a breakdown by category and the two or three gaps worth fixing first. It measures habits, not hormones: only a morning blood test ordered by a clinician can tell you your actual testosterone level.
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Sleep, waist and resistance training carry more weight than micronutrients, because the evidence does.
Ranks your unfinished habits by how many points they cost, so you know where to start.
Separates the items — sleep apnoea, opioids, anabolic steroids — that need a clinician rather than a habit change.
Yes. In a controlled study, one week of five hours' sleep a night lowered daytime testosterone by roughly 10 to 15 percent in healthy young men (Leproult and Van Cauter, JAMA 2011). Most of the daily testosterone rise happens during sleep, which is why duration and regularity both matter.
Losing excess body fat, if you are carrying it. Adiposity is the strongest modifiable correlate of low testosterone in men, and weight loss of around 5 to 10 percent produces a measurable rise in total testosterone in men with obesity.
Generally no, unless they correct a genuine deficiency. Zinc, magnesium and vitamin D matter when you are deficient in them; supplementing beyond adequacy has not shown a reliable effect in trials on replete men. Discuss any supplement with a pharmacist or doctor.
Talk to a clinician if you have persistent symptoms such as low libido, erectile difficulty, unexplained fatigue or loss of muscle mass. Guidelines call for a morning total testosterone measurement confirmed on a second morning sample before any treatment decision — a checklist cannot substitute for that.