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Train Hard in the Gym for High Testosterone

Resistance training is one of the most powerful natural testosterone boosters. It increases luteinising hormone signalling from the pituitary gland, enhances androgen receptor sensitivity in muscle tissue, and lowers insulin resistance, all of which promote a higher baseline level for anabolic hormones.

• Prioritise heavy compound movements: such as squats, deadlifts, bench press, overhead press, rows etc. (train between 70-90% of your 1RM).
• Train hard but not to failure every single set: overtraining can elevate cortisol levels, cause CNS fatigue and decrease total testosterone levels.
• Sprint 1x per week: sprinting has been shown to increase human growth-hormone by 771% causing the body to burn fat in increase muscle mass.

For more information on how to workout, without feeling fatigued, check out this guide on how to workout for entrepreneurs:

Entrepreneurs Workout Guide

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Manage Chronically High Cortisol Levels

Cortisol and testosterone have an inverse relationship, when your cortisol spikes from either chronic stress, poor sleep, overtraining or something else it decreases the amount of testosterone your Leydig cells can produce because your bodies resources that would have gone to making testosterone are used to create cortisol instead.

There are a number of strategies to follow that can help decrease chronically high cortisol levels. These include:

• Spend more time in the sun: optimising your Vitamin D3 levels by going for a simple walk in the morning ideally from 9am to 12pm can help reduce cortisol.
• Spend more time in nature: this means walking/hiking without your phone, going to the beach or grounding (connecting your bare feet with the earth).
• Gently move your body: following a stretching or yoga routine in the morning or before bed is a great way to release all that tension and stress from the day.
• Meditate daily: spend 10-20 minutes each day focusing on your breath. It might seem difficult at first but the results usually come after 20-30 days.

https://meditofoundation.org/medito-app “Medito” is a free meditation app you can download and use each day you meditate

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Optimise Your Dopamine Levels

Testosterone fuels drive, but dopamine directs it. It does not matter how well optimised your testosterone is, if your dopamine levels are completed fried from watching porn, constantly scrolling on social media or playing Fortnite then your motivation, discipline and drive towards achieving hard things is completely gone.

Dopamine is your brain’s primary motivation and reward neurotransmitter. When dopamine levels are high, you feel focused, ambitious, and driven to pursue goals. Interestingly, optimal dopamine levels help stimulate the hypothalamus, which plays a key role in initiating the release of luteinising hormone (LH) which signals your testes to produce testosterone.

To optimise your dopamine levels do a dopamine detox:

• A full 24 hour dopamine detox (this means no phones, laptops, T.V, music or books. Just you, yourself, nature, a pen and paper) at least once per month.

In 2025, there are a number of ways to destroy your dopamine levels some include:

• Watching porn, playing video games, scrolling on instagram, using tinder or snapchat, eating junk food, listening to rap music, watching Netflix, smoking, vaping.
• Instead, do the right things, have sex, build a business, create content, eat healthy, exercise, listen to audio books. Do things your family would be proud of.

To optimise your productivity try these tips:

• No checking your phone before 12pm (there is a product I use called brick which locks down distracting apps but still allows me to communicate)
• Right before you jump into a work or study block, try taking L-theanine + caffeine in combination. (200mg : 100mg ratio) this will lock you the fuck in.
• Listen to brain.fm or https://www.youtube.com/@theFlowStateStudio music when you are working as it has been scientifically proven to increase productivity.

Avoid these substances at all costs:

• Alcohol (in particular beer, because this skyrockets prolactin levels, causing man boobs)
• Smoking weed (dramatically raises prolactin levels which cause man boobs and low T)
• Rec. drugs (Cocaine, MDMA, Meth. etc.) they fry your dopamine and serotonin receptors
• Prescription medications, paracetamol, OCP (this puts a massive burden on the liver) </aside>

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Take Risks and Win

High testosterone is closely linked to increased risk-taking behaviour, which is a biological trait that has been evolutionarily advantageous for survival, dominance, and reproduction. Higher testosterone levels are associated with increased confidence, assertiveness, and a greater willingness to take calculated risks, whether in business, competition or major life decisions.

When you win, your brain has been shown to release a massive surge of dopamine and serotonin which immediately raises confidence and mood. At the same time, studies have shown that men also experience a 10-30% rise in testosterone after a competitive victory whilst losers experience a measurable drop.

Win → Testosterone Rises → Confidence Grows → Performance Improves → Win Again

Knowing all this, here’s what you should do:

• Create an environment where risk taking is encouraged and winning is normal → move away from parents and find a group of boys who all have the same mission.
• Change how you think, your thoughts lead to your feeling and your feeling to you actions, become slightly delusional and convince yourself you can make it work.
• Accept that everything good and bad in your life is a result of you own actions. Take ownership of your situation, take risks with you business, always bet on yourself and most importantly create an internal and external environment where success and winning is the only acceptable option. </aside>

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Talk To Beautiful Women

Being around beautiful women has been shown to cause a temporary increase in testosterone levels in men. This response is believed to be evolutionary as your body interprets the presence of a potential mate as a signal to prepare for competition, dominance, and reproduction.

Don’t pedestalise her. She is just a girl. Go up and talk to her. The worst thing she could say is no. Remember you are the prize not her.

Below is a complete guide on how to, meet more girls, talk to them, set up dates and even initiate intimacy.

How To Get A Girlfriend in 2025

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