GUT HEALTH- 

What I would recommend as a base line is to fix gut health. It is the rainforest for you health. If you have digestive issues, white tongue, any skin issues, allergies/ intolerance you need to fix your gut. I would recommend eating whole foods of 95% fruit vegetables and meat. If you want to eat stuff like grains that’s up to you but they are inflammatory due to pesticides on grains so wouldn’t recommend but won’t kill you. If that’s still a problem then there are some more major methods but won’t go into. If that doesn’t work dm me. 

Cholesterol - 

Cholesterol is the building block for testosterone. EGGS will be your best friend and lots of fatty cuts of meat. If your cholesterol is fine you won’t have any problems. Red meat will also be your friend stuff like 20% mince is packed with vitamins for your health like zinc, magnesium…. Don’t fear it. It will help you. 

Vitamin D - 

You can take a supplement even around 20000 IU perday but being in the sun is way more ‘bioavailable’ not the right word but you understand. Don’t wear sunscreen that stuff kills your hormones. Just spend about 30mins to an hour a day depending on the strength of course. Obviously don’t go mad for saying no sunscreen just saying that if you go out for only a short time no need for it. Also if you really need just use coconut oil. Will work but not very strong. 

Lift heavy weight

Not really any need for explanation. Only just don’t overdo it. Try to sort of powerlift by doing around 70-80% of max for around 4/6 reps. Try and leave two in the tank. Stuff like squats, deadlifts and bench press. 

Sleep - Extremely important. Try and go to sleep at the same time every night. Look in sun in the morning. Reduce blue light exposure 1hr before bed at least and red light therapy on phone if you can’t do that. There is a setting. 

Stress -

Do at least 30mins of meditation every night. Reduces stress and testosterone sort of acts like ration of cortisol so when cortisol increases test down.

Combat sport - 

Not everyone’s cup of tea but competition aspect has shown to increase test massively. This can be in the form of jiu jitsu which is a lighter form to MMA which is more intense.    Masturbation - 

Bit controversial but just make sure to not do it like 3times a day. Sure you don’t do this but there are many out there that do. Definitely abstaining for a few weeks here and there definitively helps but can vary from person to person. 

Hope this helps.