Low testosterone is a silent pandemic. Levels drop 1.6% every year....
Joey Yochheim@joeyyochheim
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May 05, 2025
~2 min read
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Low testosterone is a silent pandemic.
Levels drop 1.6% every year.
Here are 6 natural ways to unf*ck your testosterone:
Levels drop 1.6% every year.
Here are 6 natural ways to unf*ck your testosterone:
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1. Get 7-8 Hours of Sleep
Studies have shown that 5 hours of sleep can decrease testosterone levels by 10%-15%.
3 ways to get quality sleep tonight:
- Use blackout curtains
- Avoid blue light 1 hour before bed
- Set the temperature between 62º-69º F
Studies have shown that 5 hours of sleep can decrease testosterone levels by 10%-15%.
3 ways to get quality sleep tonight:
- Use blackout curtains
- Avoid blue light 1 hour before bed
- Set the temperature between 62º-69º F
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2. Lower Your Body Fat
In fat tissue, testosterone changes into the female hormone estrogen
More fat = More estrogen
To keep your testosterone high, keep your body fat within the 10%-15% range
The best way to lose body fat is to be in a calorie deficit.
In fat tissue, testosterone changes into the female hormone estrogen
More fat = More estrogen
To keep your testosterone high, keep your body fat within the 10%-15% range
The best way to lose body fat is to be in a calorie deficit.
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Here’s some easy ways to get into a calorie deficit and start losing fat:
• Get enough sleep
• Walk 10K steps/day
• Lift weights regularly
• Eat a high-protein diet
• Drink 3-4 liters of water/day
It’s the simple things that matter the most.
• Get enough sleep
• Walk 10K steps/day
• Lift weights regularly
• Eat a high-protein diet
• Drink 3-4 liters of water/day
It’s the simple things that matter the most.
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3. Get Vitamin D
Studies show sunlight can increase testosterone by as much as 69%.
To benefit from this…
Aim to get at least 30 minutes of sunlight a day.
If your weather doesn’t allow it, supplement with at least 400-2,000 IU of vitamin D per day.
Studies show sunlight can increase testosterone by as much as 69%.
To benefit from this…
Aim to get at least 30 minutes of sunlight a day.
If your weather doesn’t allow it, supplement with at least 400-2,000 IU of vitamin D per day.
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4. Build Muscle.
As your muscle mass increases…
It triggers your body to produce more testosterone.
Focus on these 3 training rules to ensure muscle growth:
As your muscle mass increases…
It triggers your body to produce more testosterone.
Focus on these 3 training rules to ensure muscle growth:
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A) Form:
Proper movement ensures safety and maximum muscle gain.
B) Intensity:
Make sure all of your sets end within 0-2 reps of muscle failure.
C) Progressive Overload:
Every week, add more weight, more reps, or more sets.
Proper movement ensures safety and maximum muscle gain.
B) Intensity:
Make sure all of your sets end within 0-2 reps of muscle failure.
C) Progressive Overload:
Every week, add more weight, more reps, or more sets.
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Food also plays a crucial role in muscle growth.
So, if you want to see maximum results…
Eat a bare minimum of 0.8g of protein per 1lb of your goal body weight.
Make a high-protein diet your best friend.
So, if you want to see maximum results…
Eat a bare minimum of 0.8g of protein per 1lb of your goal body weight.
Make a high-protein diet your best friend.
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5. Reduce Your Stress
Stress triggers the release of the hormone cortisol
When cortisol gets too high, testosterone decreases
Build habits that reduce stress.
Things like:
• Lift weights
• Time in nature
• Cold exposure
• Wim Hof breathing
• Brain-dump journaling
Stress triggers the release of the hormone cortisol
When cortisol gets too high, testosterone decreases
Build habits that reduce stress.
Things like:
• Lift weights
• Time in nature
• Cold exposure
• Wim Hof breathing
• Brain-dump journaling
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6. Eliminate Your Alcohol Consumption
If your goal is to optimize your testosterone…
Any alcohol consumption is overconsumption.
But, If you insist on still consuming it, be sure to limit your intake to no more than a couple of drinks per week.
If your goal is to optimize your testosterone…
Any alcohol consumption is overconsumption.
But, If you insist on still consuming it, be sure to limit your intake to no more than a couple of drinks per week.
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The secret to living a healthy life isn’t taking pills or pushing needles…
It’s simply taking care of our body the way God intended us to.
& When you take care of your body, your testosterone levels skyrocket.
What are your thoughts on this?
Let me know below.
It’s simply taking care of our body the way God intended us to.
& When you take care of your body, your testosterone levels skyrocket.
What are your thoughts on this?
Let me know below.
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If you enjoyed this breakdown…
Follow me @joeyyochheim for more content like this.
Follow me @joeyyochheim for more content like this.
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Our client Adam, a 38 year old Christian, CFO and father, lost 15lbs in less than 12 weeks…
(while building muscle)
Men, are you looking to achieve results like this?
DM me “BODY” to see if you’re a fit for our program: x.com/messages/compo…
(while building muscle)
Men, are you looking to achieve results like this?
DM me “BODY” to see if you’re a fit for our program: x.com/messages/compo…
