Testosterone drives your strength, libido, and metabolism.
But modern life is draining it without your permission.
Low testosterone causes fat gain, brain fog, and burnout.
Want to raise it?
Here are 10 ways to restore it naturally🧵:
But modern life is draining it without your permission.
Low testosterone causes fat gain, brain fog, and burnout.
Want to raise it?
Here are 10 ways to restore it naturally🧵:
1. Cut seed oils
These crush testosterone over time.
A study in Reproductive Biology and Endocrinology found men with the highest intake of omega-6 fats had 26% lower testosterone than those with the lowest.
Cut canola, soybean, sunflower.
Use tallow, butter, or olive oil.
These crush testosterone over time.
A study in Reproductive Biology and Endocrinology found men with the highest intake of omega-6 fats had 26% lower testosterone than those with the lowest.
Cut canola, soybean, sunflower.
Use tallow, butter, or olive oil.
2. Lift heavy, not forever
Short, heavy workouts raise testosterone more than long ones.
A 45-minute session of compound lifts boosts T more than training for 90+ mins.
Lift 3x/week.
Squat, press, deadlift.
Keep it brief.
Short, heavy workouts raise testosterone more than long ones.
A 45-minute session of compound lifts boosts T more than training for 90+ mins.
Lift 3x/week.
Squat, press, deadlift.
Keep it brief.
3. Ditch plastics for food
Plastics leach chemicals like BPA that mess with your hormones.
A study in Environmental Health Perspectives found high BPA exposure linked to 20–35% lower testosterone in adult males.
Store food in glass or steel.
Never microwave plastic.
Plastics leach chemicals like BPA that mess with your hormones.
A study in Environmental Health Perspectives found high BPA exposure linked to 20–35% lower testosterone in adult males.
Store food in glass or steel.
Never microwave plastic.
4. Try Tongkat Ali
Tongkat Ali supports testosterone and lowers cortisol.
A 12-week study in Journal of the International Society of Sports Nutrition showed 37% increase in T among men supplementing daily.
Stack with zinc or magnesium.
Tongkat Ali supports testosterone and lowers cortisol.
A 12-week study in Journal of the International Society of Sports Nutrition showed 37% increase in T among men supplementing daily.
Stack with zinc or magnesium.
I found a great source of Tongkat Ali.
Consume only half servings and take in the morning so it doesn't affect your sleep.
It's 3rd party tested, good quality, and evaluated for purity.
Here it is:
#ad
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Consume only half servings and take in the morning so it doesn't affect your sleep.
It's 3rd party tested, good quality, and evaluated for purity.
Here it is:
#ad
lvnta.com/lv_LPW8xUQnRoL…
5. Prioritize deep sleep
Testosterone is made during deep sleep.
Sleeping 5 hours a night can drop T levels by 10–15% after just 1 week.
Sleep 7.5–9 hours.
Cold room.
No screens.
Pitch black.
Testosterone is made during deep sleep.
Sleeping 5 hours a night can drop T levels by 10–15% after just 1 week.
Sleep 7.5–9 hours.
Cold room.
No screens.
Pitch black.
6. Cut back on alcohol
Alcohol suppresses luteinizing hormone (the signal your brain sends to make testosterone).
It also raises aromatase, which turns T into estrogen.
Even moderate drinking (3–4 drinks/week) has been linked to lower testosterone over time.
Alcohol suppresses luteinizing hormone (the signal your brain sends to make testosterone).
It also raises aromatase, which turns T into estrogen.
Even moderate drinking (3–4 drinks/week) has been linked to lower testosterone over time.
7. Fix magnesium and iron
Low magnesium = low free testosterone.
Biological Trace Element Research found magnesium supplementation raised T (especially in active men).
Iron supports oxygen delivery and energy.
Eat liver weekly.
Magnesium glycinate nightly.
Low magnesium = low free testosterone.
Biological Trace Element Research found magnesium supplementation raised T (especially in active men).
Iron supports oxygen delivery and energy.
Eat liver weekly.
Magnesium glycinate nightly.
I take these Magnesium Glycinate gummies.
They're good quality, 3rd party tested, and very easy to consume.
Try them here:
#ad
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They're good quality, 3rd party tested, and very easy to consume.
Try them here:
#ad
lvnta.com/lv_eC1HeIg9w0G…
8. Use cold exposure (down there)
Your testicles make more testosterone when they stay cool.
Too much heat (laptops, tight clothes, saunas) can suppress function.
Brief cold exposure (5–10 mins) may support hormone production.
Cold showers help... but icing is more direct.
Your testicles make more testosterone when they stay cool.
Too much heat (laptops, tight clothes, saunas) can suppress function.
Brief cold exposure (5–10 mins) may support hormone production.
Cold showers help... but icing is more direct.
9. Walk 10,000 Steps a Day
Walking lowers cortisol, the stress hormone that blocks testosterone.
It also improves blood flow, insulin sensitivity, and mental clarity.
10k steps a day = more energy, better recovery, and a hormonal edge.
Every step counts.
Walking lowers cortisol, the stress hormone that blocks testosterone.
It also improves blood flow, insulin sensitivity, and mental clarity.
10k steps a day = more energy, better recovery, and a hormonal edge.
Every step counts.
10. Eat red meat and eggs
Testosterone needs zinc, iron, cholesterol, and B vitamins.
Men who ate more meat and eggs had higher total and free T than plant-based eaters.
Eat steak.
Don’t skip yolks.
It’s not dangerous, it’s primal fuel.
Testosterone needs zinc, iron, cholesterol, and B vitamins.
Men who ate more meat and eggs had higher total and free T than plant-based eaters.
Eat steak.
Don’t skip yolks.
It’s not dangerous, it’s primal fuel.
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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I found it.
Check it out here:
#ad
lvnta.com/lv_P60y8bDJTt9…
You don’t need injections to raise testosterone.
You need to cut the poison and fuel the machine.
These 10 habits work, because they target the systems that build men.
Start today.
Reclaim the edge.
This thread is informational only, not medical advice.
You need to cut the poison and fuel the machine.
These 10 habits work, because they target the systems that build men.
Start today.
Reclaim the edge.
This thread is informational only, not medical advice.
I hope this helps you become a stronger, healthier, version of yourself.
Informational purposes only, not medical advice.
If you liked this, follow @LeddyLLC for more health tips!
Repost and share 10 ways to restore testosterone naturally!
Informational purposes only, not medical advice.
If you liked this, follow @LeddyLLC for more health tips!
Repost and share 10 ways to restore testosterone naturally!
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