The Testosterone Cheat Sheet

Testosterone is the ultimate power hormone—it fuels your energy, muscle growth, confidence, and yes, your sex drive. But thanks to modern stress, poor sleep, and questionable diet choices, your T-levels might not be where they should be. The good news? You don’t need injections or fancy supplements to get back in the game. Here’s your no-nonsense cheat sheet to naturally boosting testosterone and reclaiming your edge.

Lift Heavy, Lift Smart

If you’re not hitting the gym, you’re missing out on one of the most effective testosterone boosters available. Compound exercises like squats, deadlifts, and bench presses send your T-levels soaring. Keep the weight heavy and the reps moderate (5-8 range) for the biggest hormone surge.

Pro tip: Avoid excessive long-distance cardio, which can actually lower testosterone over time. Sprint intervals? That’s a different story—they help.

Eat Like a King

Your diet has a direct impact on testosterone production. Here’s what you need on your plate:

• Healthy fats – Avocados, nuts, olive oil, and egg yolks help hormone production.
• Lean protein – Chicken, salmon, and grass-fed beef fuel muscle growth and recovery.
• Zinc & magnesium – Found in oysters, pumpkin seeds, and spinach—these minerals are crucial for testosterone.

And what to avoid?

• Sugar and processed foods – These spike insulin and wreck hormone balance.
• Alcohol overload – A drink or two won’t hurt, but excessive drinking lowers testosterone.

Get More (and Better) Sleep

Testosterone production happens while you sleep, so if you’re running on five hours a night, you’re setting yourself up for low T. Aim for at least 7-9 hours of quality sleep, keep your room dark and cool, and ditch the late-night screen time—it’s killing your melatonin and T-levels.

Manage Stress Like a Boss

Stress = cortisol. Cortisol = testosterone killer. Chronic stress keeps your body in survival mode, which means your testosterone takes a nosedive. Combat stress with:

•  Strength training
•  Deep breathing or meditation
• Getting outside and soaking in vitamin D
• Saying no to things that drain your energy

Ditch the Endocrine Disruptors

Endocrine disruptors are hidden chemicals in plastics, processed foods, and even some grooming products that mimic estrogen and lower testosterone. Easy swaps:

• Store food in glass containers, not plastic.
• Use natural deodorants and skincare without parabens.
• Drink filtered water to avoid chemicals from tap water.

Have More Sex

It’s a cycle—more testosterone leads to a stronger sex drive, and more sex naturally boosts testosterone. Your body is designed to produce more T when you’re sexually active, so… well, you know what to do.

Bonus: Get the Right Support

Sometimes, small changes make a big impact. Confidence and comfort go hand in hand with testosterone levels. That’s where Stealth for Men comes in—providing discreet, natural support that helps you look and feel your best every day. When you feel good, your body follows suit.

The Bottom Line

You don’t need a magic pill to boost testosterone. A solid workout routine, smart eating habits, stress management, and the right lifestyle tweaks can take your T-levels from “meh” to maxed out. Take control, apply these strategies, and get back to feeling like your strongest, most confident self.