If you want to improve anything, you need to measure it. That applies to testosterone too. Your hormonal health affects your mood, muscle mass, energy, sex drive, and overall masculinity. At supremepenis.com, we’ll show you how to monitor your testosterone levels like a pro—and why it matters.
What Are Healthy Testosterone Levels?
Normal testosterone levels for men vary by age:
Men aged 20–30: 600–1000 ng/dL
Men aged 30–40: 500–900 ng/dL
Men 40+: 400–800 ng/dL
Symptoms like low libido, fatigue, or depression may indicate you’re on the lower end—even within “normal” ranges.
Best Methods to Track Testosterone
1. Blood Test (Gold Standard)
Request a Total Testosterone and Free Testosterone blood panel. Do this in the morning (between 7–10 AM) when testosterone peaks.
2. At-Home Testing Kits
Brands like Everlywell or LetsGetChecked offer reliable testosterone test kits that you can do via finger prick or saliva sample. Results arrive within days.
3. Saliva Tests
Less invasive but not as precise as blood tests. Better for measuring trends over time than single diagnostic snapshots.
How Often Should You Test?
Baseline check: If you’ve never tested before
Every 6 months: If optimizing or on a new routine
Quarterly: If using testosterone therapy or supplements
Other Markers That Matter
LH and FSH (testicular signaling hormones)
SHBG (Sex Hormone Binding Globulin)
DHEA, Estrogen, and Cortisol (to assess balance)
Signs Your T Levels May Be Off
Feeling tired, moody, soft, and low libido? It’s time to test. Tracking empowers you to make real, targeted improvements—fast.
How to Improve Your Testosterone Naturally
Lift weights, sleep well, eat whole foods, reduce stress, and get sunlight daily. Supplement with zinc, magnesium, and vitamin D if needed.
Build a Testosterone Log
Use a spreadsheet or app to log your test results, diet, workouts, and how you feel each week. You’ll discover patterns—and make faster progress.
Final Takeaway
Testosterone is the fuel of masculinity. But without tracking, you’re flying blind. Get your numbers, optimize your life, and become the strongest version of yourself.
Don’t obsess over a single number. Look at trends over time. If your levels are steadily rising or falling, that tells you more than one isolated test ever could. Combine numbers with how you feel daily—libido, energy, drive, sleep, confidence.
Tracking Tools
Spreadsheets
Use Google Sheets or Excel to record test dates, values, supplements, training frequency, sleep hours, and stress levels. You’ll start seeing patterns quickly.
Apps for Biohacking
Heads Up Health
MyFitnessPal (for macro tracking)
WHOOP or Oura Ring (for sleep + recovery)
Warning Signs to Re-Test
Sudden drop in morning wood or sex drive
Persistent brain fog or low mood
Unexplained fat gain despite training
Reduced motivation or drive
What Influences Your Numbers
Sleep quality the night before
Alcohol or sugar intake the day before
Stress, caffeine, and timing of test
Test consistently under the same conditions to track accurately.
The Alpha Approach
Knowledge is power. Testosterone tracking isn’t just biohacking—it’s about ownership. You’re not guessing anymore. You’re managing your biology like a CEO.
What Your Numbers Mean
Total testosterone measures all T in your blood. Free testosterone is what’s active. SHBG binds testosterone and reduces its effect. You want high free T with balanced SHBG. Optimal range? 600–900 ng/dL total with strong morning wood and libido.
Signs of Rising Testosterone
More aggressive training intensity
Increased spontaneous arousal
Improved eye contact and social boldness
Faster muscle recovery
Use Data to Refine Supplements
Track what works. Add one supplement at a time—maca, tongkat, boron—and re-test in 4 weeks. You’ll learn what boosts you and what’s hype.
Don’t Obsess—Optimize
Testosterone fluctuates. Focus on the trend, not one number. Combine lab data with your energy, drive, and performance to lead your own hormonal revolution.
Your Biology, Your Advantage
Most men drift through life unaware of their internal systems. But you? You’re taking charge. That’s the new alpha edge—data, decisiveness, and domination.
The Tracking Mindset
High performers track. That’s how you stop guessing and start progressing. Testosterone is just a number—but behind it are habits, choices, and lifestyle patterns you control. Own them.
Monthly Testosterone Audit
Are you waking up energized?
Do you feel sexual desire often?
Is your training intensity improving?
How often do you feel calm, not reactive?
Check this monthly. If you’re off, recalibrate: more sleep, fewer toxins, higher quality fats, tighter training structure.
Your Biology Is Your Power
In a world where most men ignore their hormones, you’re mastering yours. That makes you dangerous—in the best way possible. Track it. Tweak it. Own it.
How to Track Testosterone Levels: Know Your Numbers, Own Your Power visual metaphor – confidence and energy – via supremepenis.com
