Testosterone powers male energy, ambition, and strength.
But modern habits are destroying it... slowly and silently.
Here are 10 science-backed habits to naturally increase your testosterone levels🧵:
1. Weekly sprints.
Short sprints unlock testosterone and growth hormone.
Try 6 rounds of 30 seconds all-out with 1-minute rests.
Explosive. Simple. Proven.
2. Eat more fat.
Testosterone is made from cholesterol.
Low-fat diets (under 25% calories) crash hormone levels.
Include eggs, olive oil, avocados, grass-fed butter, fatty fish.
3. Prioritize deep sleep
Testosterone is released during REM sleep.
Men sleeping under 5 hours see levels drop up to 15%.
7–9 hours, pitch-black room, same bedtime. Non-negotiable.
4. Lift heavy, compound movements
Squats, deadlifts, bench press.
These trigger powerful testosterone spikes.
Studies show they beat isolation exercises by a mile.
Low reps. High intensity. 2–3 days a week.
If you're looking for a high-quality booster that uses 100% natural and proven sources with NO medications or injections...
I found it.
Check it out here:
lvnta.com/lv_FLL3ovQiyq3…
5. Get sunlight or supplement vitamin D
Low vitamin D means low testosterone.
One year of 3,000–5,000 IU/day raised testosterone by 25% in deficient men.
Morning sun + winter supplementation.
6. Lower your cortisol
Cortisol is testosterone’s enemy.
Chronic stress slashes production.
Just 10 minutes of deep breathing or walking can help reduce cortisol and restore hormonal balance.
7. Optimize zinc and magnesium
Deficiencies silently kill testosterone.
Supplementing zinc and magnesium restores production fast.
Best sources: oysters, pumpkin seeds, spinach. Or 30–50 mg zinc + 200-400 mg magnesium at night.
I take these Magnesium Glycinate gummies.
They're good quality, third party tested, and very easy to consume.
Try them here:
lvnta.com/lv_Jh09DZylvtX…
8. Lose the belly fat
Excess fat converts testosterone into estrogen.
Men with lower body fat have consistently higher levels.
Target: 12–18% body fat.
9. Eat enough protein
Undereating protein sabotages hormone production.
Protein stabilizes blood sugar and supports lean mass, which are both key for testosterone.
Target: 0.7–1g per pound of body weight.
10. Cut sugar and limit alcohol
Refined sugar and binge drinking suppress testosterone.
Even one night of heavy drinking can lower levels for days.
Choose clean fuel. You’ll feel it immediately.
Modern life is draining your testosterone.
These 10 habits fight back... naturally and powerfully.
Start with 2. Master them.
Then come back for more.
Your energy is waiting.
I strive to help you better understand your body and take steps towards better health.
Follow @PrimeBiology & share this thread.
Upgrade your health, increase your longevity.
This is where science meets self-mastery.
Share this Scrolly Tale with your friends.
A Scrolly Tale is a new way to read Twitter threads with a more visually immersive experience.
Discover more beautiful Scrolly Tales like this.