Checklist
How to increase testosterone naturally
This page is a practical starting point if you’re looking for how to naturally increase testosterone. It’s educational only — not medical advice — and it focuses on the big lifestyle levers that most guys ignore.
Quick note
If you have symptoms, abnormal labs, or you’re considering TRT, work with a qualified clinician. In an emergency, contact your local emergency number.
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Step 1
Fix sleep first (7–9 hours + consistent timing)
- Aim for a consistent sleep/wake window (even on weekends).
- If sleep is short, testosterone can drop — fix duration before chasing supplements.
- Keep the room cool/dark; cut late caffeine and late-night bright light.
Step 2
Get morning light, protect the evening
- Get outside within 60 minutes of waking for 5–15 minutes (longer if cloudy).
- Dim lights at night; avoid long bright-screen sessions right before bed.
- Better circadian timing improves sleep quality and recovery.
Step 3
Train like your hormones matter (strength + smart conditioning)
- Prioritize progressive strength training 2–4x/week.
- Add short interval work (e.g., HIIT) if recovery is good — don’t overdo volume.
- If you feel constantly wrecked, pull back and fix sleep + calories.
If you want results, you need execution — not another tab open.
T Reset turns this checklist into a daily system (sleep, light, training, nutrition, and toxin reduction) with reminders and progress tracking — so you don’t have to “self‑discipline” your way through it.
Step 4
Eat for testosterone: protein, micronutrients, and a steady plan
- Hit protein consistently; include zinc/selenium-rich foods where possible.
- Keep ultra-processed foods low; pick a diet pattern you can repeat for months.
- Don’t crash diet — aggressive restriction can backfire on energy/libido.
Step 5
If you’re overweight, target fat loss (a major lever)
- For many men, losing body fat improves the environment for testosterone production.
- Aim for steady loss (roughly 0.5–1% body weight/week).
- Track the basics: waist, weight trend, training performance, and sleep.
Step 6
Reduce stress and improve recovery
- High stress and poor recovery can crush libido and training quality.
- Pick one daily decompression habit: walk, breath work, journaling, or low-stress cardio.
- Consistency beats intensity — do something you’ll keep.
Step 7
Cut endocrine disruptors (small steps add up)
- Reduce plastic contact with hot food/drinks (swap in glass/steel when easy).
- Go light on fragrances and harsh household chemicals if you’re sensitive.
- This is about lowering total exposure over time, not being perfect.
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What you get
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