Surface level Test guide

[laworg]

1. Fix Your Sleep or Nothing Else Matters


– 7–9 hrs of DEEP sleep = baseline testosterone restored


– Less than 6h = 15–30% drop in T

– Sleep in a cold, dark room

– Magnesium glycinate or glycine + collagen stack helps


2. Sunlight is Your Natural Steroid

– 20–30 min of direct sunlight = boosts vitamin D

– Vitamin D = direct signal to produce testosterone

– No sun? Take 4,000 IU D3 + 100mcg K2 with fat

– Bonus: morning sunlight locks in circadian rhythm = better sleep = more T


3. Lift Heavy, Not Just Often

– Focus on compound lifts: squats, deadlifts, overhead press
– 3–5x/week max
– Don’t overtrain — chronic overreaching tanks T (especially with high reps)

– Add weighted compound lifts(pullups,dips) for hormonal bang-for-buck


4. Eat More Fat (Not Junk Fat)


Testosterone is built from cholesterol.

– Prioritize: egg yolks, beef tallow, butter, olive oil, fatty steak

– Avoid: seed oils, margarine, canola

– Macros: 30–40% of total calories from fat is ideal for hormone health


5. Get Lean — But Not Shredded

– Belly fat = estrogen factory (aromatase enzyme)
– Aim for 10–15% body fat
– Too shredded (sub-8%) = body thinks you’re starving = lower T
– Best fat loss = low insulin spikes, high protein, lots of walking


6. Walk 8–12k Steps/Day

– Walking lowers cortisol, raises insulin sensitivity, improves blood flow

– Bonus: walking in sun = double win


9. Micronutrient Maxxing (from Real Food)
– Zinc → oysters, beef, pumpkin seeds
– Magnesium → dark chocolate, leafy greens, epsom salt baths
– Boron → prunes, raisins, avocado
– K2 → egg yolks, grass-fed butter, aged cheese
These support T production + androgen receptor sensitivity


10. Nasal Breathing + Posture = Silent T Boost

– Mouth breathing = weak jaw, poor oxygen, high stress
– Nasal breathing = nitric oxide = blood flow = better recovery, T, and sleep
– Tall posture = hormonal body language (lower cortisol, raise T)



BONUS: Testosterone Killers to Avoid

– Chronic stress (high cortisol blocks T)

– Plastic containers (xenoestrogens)

– Seed oils (inflammatory + anti-androgenic)

– Soy isolate + fake meats

– Excess alcohol, weed, or edibles

– Dirty bulk (too much body fat tanks T)



Pretty bad thread but this is basically it, rushed thread.