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Prime Biology

@PrimeBiology

Jul 16 • 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

Jul 15

Turmeric is the most powerful natural anti-inflammatory on Earth.

It targets chronic pain, joint stiffness, and cellular stress like a sniper.

It’s like ibuprofen... but without the side effects.

Here’s how it works, what it heals, & how to take it🧵:

Turmeric is one of the most studied natural compounds in medical history:

- Over 20,000 published papers
- 7,000+ peer-reviewed articles
- 600+ human clinical trials

It’s not hype... it’s data-backed natural medicine.

So what makes it so powerful?

The power of turmeric comes from one molecule:

Curcumin.

It blocks NF-κB — the master switch that tells your body to produce inflammatory proteins.

This switch fuels chronic diseases like arthritis, cancer, Alzheimer’s, and heart disease.

Curcumin helps shut it off.

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Jul 13

Blood sugar spikes are silently aging your body.

They wreck your hormones, increase fat gain, and drain your energy.

Here are 10 science-backed habits to stabilize blood sugar and reclaim your energy🧵:

1. Start meals with fiber

Fiber slows down glucose absorption.

It forms a gel-like barrier in your gut, blocking sugar from hitting your bloodstream too fast.

Try: chia seeds, flax, or a green starter salad.

2. Go for a 10-minute walk after eating

Movement forces your muscles to suck glucose from the blood.

A short post-meal walk can slash glucose spikes by up to 30%.

Simple. Free. Insanely effective.

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Prime Biology

@PrimeBiology

Jul 8

Testosterone is more than a sex hormone.

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

Here's 10 daily habits that naturally boost testosterone without pills🧵:

1. Lift heavy weights

The fastest way to signal your body to raise testosterone?

Stress your muscles.

Heavy compound lifts spike anabolic hormones.

Skip cardio marathons.

Start lifting like a man built to dominate.

2. Eat cholesterol

Testosterone is synthesized from cholesterol.

Low-fat diets = low testosterone.

Egg yolks, red meat, butter.

Give your body the raw materials it needs to make hormones, not just survive.

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Prime Biology

@PrimeBiology

Jul 7

Sleep is the most overlooked performance enhancer.

It recharges your brain, balances hormones, and even accelerates fat loss.

Here are 10 science-based hacks to sleep deeper and wake up feeling fully recharged🧵:

1. Cool your core.

The ideal sleep temp? 64–68 °F.

Take a hot shower 90 minutes before bed... it triggers a natural cooldown.

That drop tells your brain: “Release the melatonin.”

Warm up to cool down. It works.

2. Wake up at the same time every day.

Even weekends.

Inconsistent wake times destroy sleep efficiency.

Stay within a 30-minute window and your body becomes a clock.

Consistency = energy.

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Jul 6

A slow metabolism isn’t bad luck, it’s biology.

The good news? You can rewire it.

Here are 11 science-backed habits that help melt fat fast🧵:

1. Walk after meals

10 minutes... that’s all it takes.

Walking after eating lowers blood sugar, boosts insulin sensitivity, and forces your body to burn glucose instead of storing it as fat.

It’s the simplest way to train your metabolism to stay active.

2. Cold exposure

Shivering torches calories.

Cold showers or ice baths activate brown fat (your body’s fat-burning furnace).

Even 11 minutes per week improves metabolism, glucose control, and norepinephrine (your fat-mobilizing hormone).

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Jul 2

Magnesium is the nervous system’s best kept secret.

It calms anxiety, improves sleep, and strengthens heart function.

Yet 7 out of 10 people are unknowingly deficient.

Here’s what you need to know (& how to use it right)🧵:

Magnesium is one of the most underrated nutrients in human physiology.

It regulates muscle contraction, neurotransmitters, heart rhythm, and stress response.

You need it to stay calm, sleep well, and think clearly.

But it’s quietly missing from most people’s diets.

Your body doesn’t store much magnesium.

So it needs a steady supply, especially during stress.

The more overwhelmed you are, the faster you burn through it.

And unlike other nutrients...

Even a mild drop can affect your mood, sleep, and focus.