Build testosterone the right way
No shortcuts. Just data-backed habits that stack. Track. Improve. Repeat.
Features
A science-backed approach to natural optimization through sustainable lifestyle changes.
Daily Accountability
Stay consistent with simple daily check-ins and streak tracking.
Science‑backed Tips
Practical, evidence-based micro‑tips tailored to your routine.
Monitor Score
See trends at a glance and understand what moves your number.
Testosterone Lifestyle Score
One metric that captures sleep, stress, training, and nutrition.
Evidence-based Tips
Practical actions you can take today, chosen for evidence quality and real‑world impact. We link primary literature so you can verify.
Protect your sleep
Less sleep lowers testosterone.
Do this: Sleep 7–9h; fixed wake time; cool, dark, device‑free final hour.
Lift heavy, consistently
Lifting supports healthier androgens.
Do this: Train 3×/week: squat, hinge, press, pull. Progress load over time.
Normalize vitamin D
Low vitamin D often tracks with lower T.
Do this: Natural sun exposure in the morning (before 10am) and take vitamin D supplements as advised.
Lower visceral fat
Fat loss tends to raise testosterone.
Do this: Small deficit + protein, fiber, lifting, and sleep. Sustain it.
Frequently Asked Questions
