A grounded, natural framework for supporting healthy testosterone
High testosterone isn’t about aggression or excess.
When supported naturally, it more often expresses as calm strength, clarity, restraint, and resilience.
This guide outlines the lifestyle foundations that have helped me maintain high testosterone levels for years — without hormones, injections, or gimmicks.
This is educational, not medical advice.
It’s a practical framework for men (and curious women) who want biology aligned with a purposeful, disciplined life.
A core truth
Testosterone responds to nourishment, strength, sleep, light, and safety...
not status, chaos, or excess.
The goal isn’t to force testosterone higher.
It’s to remove the signals telling the body it’s unsafe to express it.
I have maintained stellar high total testosterone levels naturally over the last 5+ years ranging from 832 to 1254 ng/dL (very high above the ever-declining average.) I credit this to living this framework consistently for the past decade. I have never taken any exogenous hormones ever. More on how to test and read your levels later.
The 20-Step High-T Framework ⚔️
Ordered by real biological leverage
TIER 1 — PRIMARY DRIVERS (Create the signal)
1️⃣ Eat real food that supports hormone synthesis 🍖
What this means:
Adequate calories, animal protein, real fats, and micronutrient density.
Red meat is the most nutrient-dense food for men — rich in zinc, iron, B vitamins, creatine, and cholesterol.
Organ meats (especially liver and heart) supply concentrated vitamins and trace minerals that directly support hormone production.
Zinc deficiency alone has been shown to drop testosterone by ~75% in deficient men, with restoration upon repletion.
Magnesium has produced ~24% increases in trials.
Vitamin D supplementation has shown ~25% increases in deficient men.
Action:
Prioritize red meat as a staple. Include organ meats weekly. Take targeted high quality supplements as needed. Eat enough to feel satisfied, not depleted.
2️⃣ Eliminate seed oils completely 🚫🛢️
What this means:
No canola, soybean, corn, rice bran, grape seed, sunflower, safflower, or “vegetable” oil.
These oils oxidize easily, disrupt mitochondrial signaling, and amplify inflammation — all of which suppress testosterone.
Action:
Replace with butter, ghee, tallow, olive oil. Read labels ruthlessly.
3️⃣ Train to send frequent hypertrophy + strength signals 🦍🏋️
What this means:
Muscle growth signals tell the body it’s worth investing in.
Training most days — even briefly — is more anabolic than infrequent maximal efforts.
Heavy work still matters, but without chronic CNS burnout.
Gym workouts are ideal — a paradise of play-work.
Well-equipped home workouts work too.
If you lack male community, a well-attended gym often builds it naturally.
Action:
Lift 4–6 days per week. Include heavy sets weekly. Chase the afterburn, not exhaustion.
4️⃣ Sleep deeply and consistently 😴
What this means:
7–9 hours, fixed rhythm, cold dark quiet room, organic orthopedic bedding.
Sleep is where testosterone is protected and expressed.
Action:
Set a bedtime you can keep. Lower room temperature. Eliminate light and noise.
5️⃣ Get sunlight early + full-body daylight exposure ☀️
What this means:
Light sets circadian rhythm and vitamin D synthesis.
Morning light anchors hormones.
Daytime sun on skin reinforces the signal.
In darker months, low-pressure UVB-dominant tanning beds can be used intentionally as a physiological tool.
Action:
Morning sun within an hour of waking. Outdoor daylight daily on as much of your body as possible.
TIER 2 — REMOVE THE BRAKES (Amplifiers)
6️⃣ Maintain hormonally supportive body fat ⚖️
What this means:
Testosterone tends to peak around 10–15% body fat, and can still be strong up to ~20% in many men.
Too lean or too fat both suppress hormones.
Action:
Aim for leanness without starvation. Avoid crash dieting.
7️⃣ Respect recovery as much as training 🔁
What this means:
Adaptation requires rest. Overtraining mimics chronic stress.
Action:
Include at least one lower-intensity day weekly. Deload when needed.
8️⃣ Reduce chronic psychological stress 🧘
What this means:
Cortisol competes directly with testosterone.
Action:
Identify your primary stressor. Regulate it with walking, breathing, prayer, or simplification.
9️⃣ Eliminate endocrine disruptors aggressively ☣️
What this means:
Remove hormone-disrupting exposures:
- all canned food (inner glue-like plastic liner)
- plastic food storage, cutting boards, and non-plant-based sponges (microplastics!)
- PFAs of all sources
- synthetic cleaners
- non-stick cookware
- touching thermal receipts (BPA/BPS absorbs through skin)
- cologne and air fresheners
- store-bought laundry detergents
- workplace chemical exposure
Action:
Audit your kitchen and bathroom. Fix one category per week.
🔟 Drink clean water only 💧
What this means:
Water quality affects hormones and nervous-system tone.
Action:
Harvest and drink spring water in glass or high-quality RO with remineralization. Avoid plastic bottles.
1️⃣1️⃣ Spend time outdoors daily 🌲
What this means:
Natural environments regulate stress physiology.
Action:
Walk outside every day, even briefly. Get barefoot and touch the grass and sand. Dunk in wild waters.
1️⃣2️⃣ Limit constant stimulation 📵
What this means:
Doom-scrolling and nonstop input keep the nervous system reactive.
Action:
Create daily low-stimulus time.
TIER 3 — ADVANCED REGULATION & MATURITY
1️⃣3️⃣ Regulate sexual energy intentionally 🔥
What this means:
Avoid compulsive lust and overstimulation.
For single or waiting men: keep stimulation non-visual and minimal.
A healthy, intentional sex life with a partner is compatible with and aided by high testosterone.
Action:
Remove porn. Reduce compulsive behavior. Replace with direct energy into creation.
1️⃣4️⃣ Replace stimulants with anabolic nourishment ⚡🌿
What this means:
Avoid reliance on caffeine abuse, energy drinks, high sugar drinks, alcohol, or substances.
Instead, use adaptogenic support and ancestral nourishment that uplifts without borrowing energy from the future.
This is where my Longevity Power formulations fit naturally — designed to make a well-supported, enjoyable diet effortless. All my products nourish high-T!
Action:
Swap stimulation for real nourishment. Longevity Power products both energize and take the edge off.
1️⃣5️⃣ Eliminate mold and reclaim clean air 🏠
What this means:
Roughly half of buildings have some degree of mold or water damage.
Mold elevates inflammation, disrupts sleep, and suppresses testosterone.
Action:
If symptoms persist, test your space. Improve ventilation. Remediate or move if needed.
1️⃣6️⃣ Sauna regularly; use cold sparingly 🔥🧊
What this means:
Sauna improves circulation, recovery, and relaxation.
Cold exposure helps only in moderation — excess can elevate cortisol.
Action:
Sauna 2–5× per week. Keep cold brief and intentional.
1️⃣7️⃣ Protect posture and spinal health 🦴
What this means:
Chronic pain and compression raise stress hormones.
Action:
Ban slouching and text neck from your life. Train posture implicitly (back exercises like rows, carries, and deep stretching). Address pain early. I personally get a chiropractic adjustment every week and if you feel you feel optimal from regular adjustments then gift yourself that.
1️⃣8️⃣ Cultivate faith, gratitude, and surrender to God 🙏
What this means:
A real relationship with your Creator. Prayer or meditation. Gratitude.
Faith and surrender aid a high-T mental state, stabilize the nervous system, and mark the maturity of a peaceful leader.
Action:
Daily prayer or meditation. Consistency. Be still and know you were created for a purpose that you can trust with all your heart.
1️⃣9️⃣ Cultivate strong male friendships 🤝
What this means:
Healthy male bonding stabilizes men psychologically and hormonally.
If you have none, a well-attended gym often builds this naturally.
Action:
Train together. Walk together. Build things together.
2️⃣0️⃣ Live with purpose, self-command, and daylight integrity 🌤️🛡️🧭
What this means:
You know what you’re building. You regulate impulses. Your life works in public and private.
This is the container that lets testosterone stay high without tipping into chaos.
Action:
Define direction. Practice daily restraint. Align habits with conscience.
Test, Track, and Re-Test 🧪
High-T living works best when you measure and confirm.
Get this bloodwork tested ASAP:
- Total testosterone (morning, fasted)
- Free testosterone
- SHBG
- Estradiol (sensitive)
- LH & FSH
- Vitamin D
Re-test after 6 months of consistent lifestyle changes.
General interpretation (varies by individual):
- <300–350 ng/dL total testosterone + symptoms → consider medical evaluation
- ~600–1000+ ng/dL total testosterone → commonly associated with good vitality in many men
Also track subjective markers:
energy, mood, libido, regular morning wood, recovery, motivation, mental clarity.
Numbers matter — symptoms matter too.
Final thought
High testosterone isn’t about domination.
It’s about order, steadiness, and trust in your system.
When your lifestyle works in daylight,
your biology tends to follow.
Your in your total health optimization,
Christian Bates
Founder, Longevity Power
