01
Prioritize heavy compound resistance training 3-4x per week (squat, deadlift, bench) — this is the single most impactful natural intervention for your current levels
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Vitality Indicator
Total Testosterone
A vitality indicator measuring your body’s primary androgenic hormone — central to muscle, mood, libido, and metabolic health.
Latest Reading
248ng/dL
Average· March 15, 2026
Optimal Range
700–1100ng/dL
Peak performance zone
Average Range
200–800ng/dL
Population norm
6-Month Trend
-17ng/dL
Declining
✦ Personalized analysis
Updated Apr 20, 2026
Your testosterone is in decline. Here’s what your data is saying.
Your Total Testosterone at 248 ng/dL is below the average range and significantly below optimal. Given your age (38), this warrants attention as it may be contributing to fatigue, reduced muscle recovery, and mood changes. Your SHBG at 42 nmol/L is within range, suggesting the low total is driving low free testosterone as well...
Section 01 · Trend
Your trajectory over time
Optimal
Average
Out of range
Sharpen the model
Help us know you better.
The more you tell us — sleep, training, stress, supplements — the more precise your insights become.
Section 02 · The breakdown
What you need to know
At 248 ng/dL, your testosterone is in the lower 10th percentile for men your age. This level is clinically considered 'low' by most endocrinologists (below 300 ng/dL threshold). Combined with your Free Testosterone of 8.2 pg/mL (also below optimal), your body has limited bioavailable testosterone for muscle maintenance, cognitive function, and metabolic health. Your declining trend over the past 10 months (from 340 to 248) suggests an accelerating decline rather than a stable low baseline.
Section 03 · Take action
How to improve
02
Optimize sleep architecture: target 7-9 hours with consistent wake time, cool room (65-68°F), and no screens 1 hour before bed — sleep deprivation directly suppresses testosterone by 10-15%
03
Consider evidence-based supplementation stack: Vitamin D3 5000 IU (your level is suboptimal at 38 ng/mL), Zinc 30mg, Magnesium 400mg, and Ashwagandha 600mg KSM-66 — these address your specific nutritional gaps
Section 04 · Cross-references
How your other markers connect
#
Marker insight
01
Your Free Testosterone (8.2 pg/mL) is proportionally low — confirming this is a production issue, not a binding issue (SHBG is normal at 42)
02
Your Vitamin D at 38 ng/mL is suboptimal — vitamin D deficiency is directly correlated with lower testosterone production. Optimizing to 50-80 ng/mL may provide a 20-25% boost
03
Your TSH at 2.1 mIU/L is within range — thyroid function is not contributing to your low testosterone, which helps narrow the root cause
Section 05 · Did you know
Three things worth your attention
01
Testosterone levels have declined 1% per year in men since the 1980s population-wide — your levels may be 'normal' relative to today's average but are far from optimal for health and vitality
02
Body fat percentage above 20% increases aromatase activity, converting testosterone to estrogen in a self-reinforcing cycle — even a 5% reduction in body fat can raise testosterone 50-100 ng/dL
03
Alcohol consumption (even moderate — 2+ drinks/day) suppresses testosterone for up to 72 hours and increases cortisol, which directly antagonizes testosterone production
Section 06 · Continue the conversation
Ask Coach
01
Open Coach with full context →Could my low Testosterone explain the low energy, reduced libido, or mood changes I've been experiencing?
02What lifestyle or supplement changes could help increase my Testosterone safely without TRT?
03How does my low Testosterone interact with my thyroid and SHBG results — is there a connected pattern?
Section 07 · Reference
The science, the basics
Baseline