Why Men Are Losing Their Strength — and How to Take It Back
A new wave of research explains why modern life kills testosterone — and what actually reverses it.
Welcome to Villain’s Order — the underground men’s health report built to cut through the noise and restore truth. Each week, you’ll get one deep insight and three field-tested tools to rebuild your testosterone, sharpen your strength, and dismantle the systems designed to keep men weak.
ON TODAY’S AGENDA
The data behind the generational testosterone collapse
The #1 environmental toxin killing male hormones
How to fix your T levels in 90 days without TRT
⚙️ The Arsenal — 3 Finds from This Week
1. Study:
Harvard’s longitudinal data shows a 1% annual decline in testosterone since the 1980s, even when controlling for age and BMI.
(Journal of Clinical Endocrinology & Metabolism, 2007)
2. Tool:
Morning sunlight + movement resets your circadian rhythm — 15 minutes within 30 minutes of waking increases luteinizing hormone and stabilizes T production.
3. Compound:
Tongkat Ali (200 mg daily) — clinical trials show a 46% increase in free testosterone after 4 weeks by lowering cortisol and improving signal response.
Save these. They’ll come up again.
THE ISSUE
This isn’t abstract research — this is what’s happening inside your blood right now.
Your testosterone is 25–30% lower than your father’s was at your age.
And his was lower than his father’s. We’re not talking about a few points here and there. We’re talking about a generational collapse.
The average 22-year-old today has the testosterone levels of a 67-year-old man from 2000.
Let that sink in.
This isn’t about laziness or weakness. It’s about the environment men were dropped into — one that quietly dismantles their biology.
The Data That Should Terrify You
Since the 1980s, average testosterone levels have been dropping about 1% every single year. Researchers initially thought they screwed up the studies. They went back and checked. Nope. It's real.
This isn't some fringe theory. It's published in major medical journals. The decline is real, it's measurable, and it's getting worse.
And here's what nobody tells you: Low testosterone isn't just about not being able to get it up or struggling at the gym (though yeah, those suck).
It's depression. It's brain fog. It's your gut hanging over your belt no matter how much you diet. It's zero motivation to do anything. It's elevated risk for heart disease, diabetes, and dying earlier.
Not good…
WHY IS THIS HAPPENING
Endocrine disruptors are everywhere. Plastics, pesticides, personal care products—loaded with chemicals that mimic estrogen. BPA, phthalates, parabens. They're in your water bottle, food containers, and shampoo. These didn't exist 100 years ago. Now they're destroying your hormone production.
You don't sleep. Your body makes testosterone during deep sleep. Getting less than 7 hours drops T by 10-15% in a week. You're scrolling until 1 AM and wondering why you feel like garbage.
You're chronically stressed. Cortisol and testosterone are enemies. Modern life keeps you in constant low-grade stress—emails, notifications, deadlines. Your body can't tell the difference between running from danger and checking your phone 200 times a day.
You don't move right. Sitting 10 hours a day shuts down testosterone production. Or you overtrain with chronic cardio and tank your hormones that way.
Your diet is wrecking you. Ultra-processed foods, insufficient protein, too much alcohol, deficiencies in zinc, vitamin D, and magnesium. Your body needs raw materials to build hormones. You're not giving it what it needs.
HOW TO FIGHT AGAINST IT
Forget supplements and TRT clinics for now. Fix the fundamentals first.
Sleep 8-9 hours. Same bedtime every night. Dark, cool room (65-68°F). No screens 90 minutes before bed. Get morning sunlight within 30 minutes of waking.
Lift heavy 3-4x per week. Squats, deadlifts, presses, rows. Keep workouts under 60 minutes. Progressive overload. Skip the chronic cardio—it crushes testosterone.
Fix your diet. Eat enough calories. Get 0.8-1g protein per pound of bodyweight. Don't fear fat—you need it for hormones. Eat eggs, red meat, full-fat dairy. Cut processed junk and seed oils. Limit alcohol to 2-3 drinks per week.
Manage stress. Walk 20-30 minutes daily. Do 5 minutes of deep breathing before bed. Say no more often. Fix the big stressors—bad job, toxic relationship, financial chaos won't fix themselves.
Reduce toxin exposure. Switch to glass or stainless steel containers. Filter your water. Buy organic for the Dirty Dozen. Avoid thermal paper receipts.
Supplements that work (only after the above): Vitamin D3 (2,000-5,000 IU daily), Magnesium glycinate (400-500mg before bed), Zinc (15-30mg if deficient), Creatine (5g daily).
Skip the "testosterone booster" supplements. They're garbage.
Bottom Line
Your hormones aren't failing because you're broken. They're struggling because the modern world is hostile to male biology.
Your grandfather didn't have a secret. He lived in a world that wasn't drowning in plastics, didn't stare at screens all day, and actually moved his body.
You can't change the world. But you can change how you operate in it.
Fix the basics for 90 days, then get your testosterone checked. You'll likely see a 20-30% increase.
Start today.
Get your baseline testosterone checked if you haven't. Ask for total testosterone, free testosterone, and SHBG. Morning blood draw before 10 AM. You need to know where you're starting.
LAST THING
If you want to go deeper than what these emails cover, check out the TFF Method.
It's the complete metabolic restoration framework I use—fuel alignment, hormonal rebalancing, and foundational behaviors that actually fix the cellular environment driving your testosterone, thyroid, and energy production.
No symptom chasing. No supplement stacking. Just the system that restores oxidative metabolism from the ground up.
[Learn more about the TFF Method here]
Thanks for reding!
Talk soon
— A.V
Next week: Why you're always tired—and no, it's not just "not enough sleep." We're talking mitochondrial fatigue, sleep debt you can't repay, cortisol dysfunction, and the real reasons your energy is shot.