Thread by @Dr_Biohacker

Every person over 30 starts dropping 1% testosterone every year.

But that is a lie.

Here’s what science says & how to feel 25 again:

Fix 1: Eat more cholesterol

Testosterone is made from cholesterol.

Eat:

- Eggs
- Red meat
- Butter
- Olive oil
- Oysters

Your hormones need raw material.

Fix 2: Deep sleep

You make testosterone during sleep.

7–9 hours, complete darkness, cold room are undebatable for good rest.

Remember, one bad sleep = 10–15% lower T the next day.

I used to aim for 8 hours every night and still woke up tired.

I thought sleeping more was the answer...Turns out, quality matters more than quantity.

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Fix 3: Lift heavy

No cardio will save you.

You need deadlifts, squats, pull-ups, and overhead presses.

Your body responds to stress, so give it something to grow from.

3–4x a week, progressive overload...Do it.

Fix 4: Eliminate alcohol and sugar

Alcohol lowers testosterone.

Sugar spikes insulin and also kills it long-term.

Both increase estrogen, disrupt your liver, and ruin recovery.

Any intake is enough to keep you stuck.

Fix 5: Ditch plastics and chemicals

Xenoestrogens from plastics, receipts, and colognes lower your testosterone.

Use glass. Avoid fragrances. Don’t microwave in plastic.

You can’t build testosterone in a chemical soup.

Fix 6: Get sunlight daily

Vitamin D isn’t optional.

It’s a hormone that drives testosterone production.

Get 20+ minutes of natural light on your skin every morning.

Or take 4,000–5,000 IU of D3 with K2 if you’re deficient.

Fix 7: Lower your cortisol

High cortisol = low testosterone.

- Cold exposure
- Taking a walk
- Again, good sleep is the best way to lower cortisol.

Testosterone rises when your nervous system calms down.

Magnesium glycinate improves sleep and calm your nervous system.

One of the simplest ways to improve sleep?

Magnesium glycinate.

Studies show it improves sleep quality, relaxes muscles, and reduces nighttime cortisol.

I take this exact one daily👇
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Low testosterone leads to:

- Low energy
- Low libido
- Muscle loss
- Increased belly fat
- Poor sleep
- Mood swings
- Zero drive or ambition

Most men just call it “getting older.”

But it's not age, it's all fixable with your lifestyle.

Full transparency & Disclosure:

I earn from some affiliate links I share...never at your expense, and only for products I truly recommend.

Nothing I share is medical advice.

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