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Prime Biology

@PrimeBiology

Jul 16, 2025 • 15 tweets • 5 min read • Read on X

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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:
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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.

https://twitter.com/1461035918547112104/status/1945461010405749090

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.

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More from @PrimeBiology

Prime Biology

@PrimeBiology

Jan 3

That stubborn belly fat isn’t from age...

It’s from sky-high cortisol that’s been building for years.

Here are 9 ways to lower stress hormones and unlock fat loss (without crash diets)🧵

1. Stop doing “fat-burning" cardio.

Chronic cardio (like long runs or spin) increases cortisol.

Why? Your body treats it like stress... especially fasted or extended.

Instead, do zone 2 walking + 2–3x weekly heavy strength training.

That combo burns fat without spiking stress.

2. Train your body to exhale longer.

Most people breathe shallow and fast.

That keeps the nervous system in fight-or-flight (survival state).

Use box breathing:

Inhale 4s → Hold 4s → Exhale 6–8s → Hold 4s

Do 3 rounds post-workout or before bed. Instant cortisol drop.

Read 14 tweets

Prime Biology

@PrimeBiology

Dec 17, 2025

Poor sleep is silently wrecking your health.

It disrupts your hormones, slows fat loss, and fogs up your brain.

Here are 10 foods backed by science that help you sleep deeper and wake up recharged🧵

1. Kiwi

This fruit is surprisingly powerful for sleep.

High in serotonin + antioxidants, which regulate your sleep cycle.

People who ate 2 kiwis an hour before bed fell asleep 42% faster and slept more soundly.

2. Tart cherry juice

Tart cherry juice is nature’s melatonin.

It’s one of the few natural sources of this sleep hormone.

In one study, drinking 2 cups per day led to 84 more minutes of sleep.

Drink it 1–2 hours before bed for maximum effect.

Read 14 tweets

Prime Biology

@PrimeBiology

Dec 14, 2025

Blood sugar spikes silently destroy your testosterone.

They cause fat storage, energy crashes, and hormonal chaos.

Here are 10 tricks to flatten the glucose curve and stay hormonally optimized all day🧵

1. Extra virgin olive oil with every meal.

Extra virgin olive oil can cut early glucose spikes by ~50% when eaten with carbs.

It also boosts GLP‑1, your body’s blood sugar regulator.

The result? Flatter glucose curves and less hormonal chaos.

Drizzle 1 tablespoon on everything.

2. Eat protein first at every meal

Eating protein before carbs slows gastric emptying and blunts glucose spikes.

This helps prevent the cortisol surges that crash your energy and hormones.

Start every meal with 20–30g protein.

Read 15 tweets

Prime Biology

@PrimeBiology

Dec 8, 2025

The most misunderstood hormone on Earth:

Cortisol.

They let us believe it's just a stress hormone.

But didn't tell us it controls where you store fat, when you build muscle, and how long you live.

Here's what you need to know (& how to save yourself)🧵

Cortisol doesn't just respond to stress.

It regulates key aspects of your metabolism.

When cortisol spikes, your body switches from "build mode" to "survive mode."

Fat burning stops. Muscle building shuts down. Inflammation skyrockets.

Here's what high cortisol does to your body:

- Redirects fat storage to your visceral fat
- Breaks down muscle tissue for glucose
- Suppresses testosterone and growth hormone
- Disrupts sleep cycles
- Increases insulin resistance

The belly fat connection is brutal:

Read 16 tweets

Prime Biology

@PrimeBiology

Dec 4, 2025

Testosterone isn't just a sex hormone.

It builds muscle, burns fat, and sharpens your focus.

Here are 9 all natural ways to boost your testosterone without pills🧵

1. Pomegranate

One glass of pomegranate juice a day boosted testosterone by 24% in just 2 weeks.

It improves mood, libido, and nitric oxide levels.

2. Grass-fed beef & liver

Packed with zinc, B12, heme iron, and amino acids.

Organ meats were sacred in ancient tribes for a reason.

Liver is testosterone fuel.

Read 13 tweets

Prime Biology

@PrimeBiology

Dec 3, 2025

Getting lean is stupidly simple.

They made it confusing so you'd keep buying meal plans and fat burners.

Here are 9 things I did to lose fat without tracking a single calorie🧵

1. Prioritize protein at every meal.

Protein boosts satiety and requires the most energy to digest (thermic effect).

It keeps you full, curbs cravings, and preserves lean muscle while cutting fat.

No tracking. Just eat a fist-sized portion every time.

2. Build muscle with resistance training

Muscle tissue burns calories around the clock, even at rest.

More muscle = higher resting metabolic rate.

Lift 3–4x per week. You’ll burn fat in your sleep.