Testosterone LIfesyle Essentials 1

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© Primal Thrive 1
https://training.com.ve/
TESTOSTERONE LIFESTYLE
ESSENTIALS
#1
By Primal Thrive
© Primal Thrive 2
DISCLAIMER
Copyright
All rights reserved to ©PrimalThrive
No part of this publication may be reproduced,

distributed, or transmitted in any form or by any
means, including photocopying, recording, or
other electronic or mechanical methods, without
the prior written permission of the publisher
1st Edition 2021
Twitter @BecomePrimal
Instagram @Primalthrive
© Primal Thrive 3
LIFESTYLE ESSENTIALS
PART 1.
1 l SLEEP
Sleep should always be priority number 1. Do you

know the saying: “when you crack a little, you crack
a lot”?
This exactly applies to sleep. The slightest sleep

deprivation can throw you out of balance for quite
a few days and for some men even a whole week!
Address sleep quality with the principles provided

in the testosterone sleep guide.
© Primal Thrive 4
2 l CLEAN WATER
By now, you shouldn’t be touching any plastics or

anything derived from plastics. It is a very simple
thing to do, but most men ignore the fact of clean
water.
The Brita or Berkey filter you own won’t filter shit.

Trust me I did all the testing myself. Invest in some
high quality filter like a distiller or something more
fancy like a PrestineHydro that actually lowers the
TDS of the water you drink.
Our drinking water is highly contaminated, which

means that the filtration system should be high
quality enough to filter out all of these
contaminants.
If you don’t do this, don’t expect your T to rise.
© Primal Thrive 5
3 l FREE BALLING
I wrote Testosterone Lifestyle Essentials, with an

emphasis on Essentials.
Not wearing underwear is as essential as any other

of these principles. I believe it is the secret
principle behind testosterone optimization.
As the average man walks around with tight

restricted nuts, wondering why his T levels are
declining with age.
We know better as we practice free balling from

now on.
© Primal Thrive 6
4 l SUNLIGHT
Very basic principle is to get enough sunlight. I

always receive the same questions regarding the
topic:
Q: “When is the best time to receive sunlight”?
A: Best time to sun (for vit D) is during midday.

However receiving all spectrums of sunlight is done
by going outside multiple times of the day.
Q: “How long should I be in the sun”?
A: As long as you can handle. Too long will cause

damage and sunburn. Don’t think that
overexposure is all of a sudden good for you. The
medicine is in the dose so opt for 30 - 90 min a
day.
© Primal Thrive 7
Q: “I get sunburn quickly, should I get sunscreen”?
A: Natural sunscreen alternatives are plain coconut

oil or olive oil and caffeine used topically. Non
nano zinc would be also a good option as
sunscreen alternative. Getting in chlorophyl from
the plants and algae is a natural sunscreen that
works from the inside out.
© Primal Thrive 8
5 l PHYSICAL FITNESS
I’m gonna say this ones more: you don’t have to be

ripped to have high T.
By being consistent and having an actual training

regimen that focusses on long term goals AND
that includes all rep ranges and training modalities.
Train for longevity. Practice a martial art. Don’t

neglect cardio and endurance.
My message is to be physically active and to enjoy

it instead of looking pumped and not being able to
run 5 km under 21 minutes.
© Primal Thrive 9
6 l REST
Thou Shalt REST!
One of the best advices I have received is to simply

rest and to learn how to rest most efficiently.
Something most men neglect is simply resting and

doing nothing. Resting is like a super power. It can
rejuvenate you after a long day of work.
The thing is you have to actively do it yourself

otherwise you will burn up. We are here for the
long run, not for the short sprint.
© Primal Thrive 10
7 l AVOIDING XENO’S
These should be fully eliminated from your house

you live in, to the clothes you wear, and from your
bathroom and kitchen.
Have them on your radar. Study where these can

be found
Xeno’s are the leading cause for the low

testosterone pandemic.
More resources on xenoestrogens:

https://www.youtube.com/watch?v=f7iZR1KStaQ https://
www.youtube.com/watch?v=vBgalo7ZsAM
Xenoestrogen Awareness and Detox Guide
© Primal Thrive 11
8 l EAT CLEAN
Take care of your physical meat suits and stop

ingesting poison. Most men become sick because
of their unhealthy eating habits. They get prostate
problems and lose their hair all of a sudden.
Nutrition is a big part of the high T lifestyle. It is

even so important that success relies on how well
nourished someone is.
But healthy food costs a lot…
Being unhealthy in the long run will cost you way

more, especially you will pay with the quality
currency of your life. If eating clean is a real
problem, because of geographic location for
instance, then move away to a better location.
© Primal Thrive 12
You can change your health by eating clean in less

than a year so why not eat the healthiest as
possible.
For more recourses on diet and nutrition, I advice

you to have a look at The Barbarian Diet, which
condenses nutrition related wisdom that is highly
applicable for men’s health and testosterone.
© Primal Thrive 13
9 l SELF CARE
Take care about yourself. Most high value men are

working and creating 24/7, this makes self care a
must. Be busy with building a business, but be also
busy building the business that is you!
MASSAGES
One of the best things you can do is to get

therapeutic massages from time to time, and this is
even possible if you have a budget. Massages
lower stress, aid in detoxification and help you
disconnect from the mind to reconnect again with
the body.
Think of widening your options when it comes to

massages.
© Primal Thrive 14
There are many kinds like deep tissue massages,

Tuina or acupressure massages, Gua Sha, foot
massages, hot stone, Swedish, you name it.
GROOMING
Stay groomed to feel better about yourself. This

again is an investment in taking time for yourself
and your appearance.
If you have a beard, take good care of it. If you

can’t grow one keep yourself clean-shaved.
© Primal Thrive 15
SPA/ SAUNA’S
One place I always enjoy are Hammams. This is a

man only place (something scarce these days)
where you can find a vibe of Brotherhood.
A spa or sauna is not only a way to escape the

stress from the day to day life, it is a great means
to connect with possible like minded men.
SUPPLEMENTS
Invest from time to time in high quality (natural)

supplements that serve the goal of further
optimizing your health.
Some gems that I found: systemic enzymes,

digestive enzymes, royal jelly, methylene blue,…
© Primal Thrive 16
TRIPS
Take yourself on a trip to a random capital or big

city, explore for three days, meet new people,
enjoy musea, and learn something new about the
historical background from that place.
Now take yourself on a three day hiking trip. It is

the complete opposite than a city trip. Build a fire,
learn to camp, connect with nature, swim in lakes.
Men should explore - take this essential and

incorporate it in your way of living.
© Primal Thrive 17
10 l PURPOSE
A purpose is most of the times made, sometimes it

is revealed. It doesn’t matter, as long as you have a
purpose - which is all that matters.
Men becomes depressed if there is no purpose,

when he fails to create a purpose for himself.
Make your purpose grand. Split it up in smaller

goals and go and achieve.
A purpose will also be the reason for higher

dopamine and testosterone levels. When you feel
that drive, it is a sign that the purpose is right for
you and that you are right for that purpose.
Never give up on it. Be consistent but also flexible,

meaning that when your initial plan doesn’t work
you change the direction of the purpose.
© Primal Thrive 18
Don’t do it alone. Another mistake I made earlier

when starting a business. Men need mentors and a
big network. Connect with like minded men and
exchange knowledge, experience & help.
Never be hesitant to ask for help or for an

objective opinion.
You are not alone.
© Primal Thrive 19

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1st Edition 2021

Sleep should always be priority number 1. Do you

This exactly applies to sleep. The slightest sleep

Address sleep quality with the principles provided

By now, you shouldn’t be touching any plastics or

The Brita or Berkey filter you own won’t filter shit.

Our drinking water is highly contaminated, which

If you don’t do this, don’t expect your T to rise.

I wrote Testosterone Lifestyle Essentials, with an

Not wearing underwear is as essential as any other

As the average man walks around with tight

We know better as we practice free balling from

Very basic principle is to get enough sunlight. I

Q: “When is the best time to receive sunlight”?

A: Best time to sun (for vit D) is during midday.

Q: “How long should I be in the sun”?

A: As long as you can handle. Too long will cause

Q: “I get sunburn quickly, should I get sunscreen”?

A: Natural sunscreen alternatives are plain coconut

I’m gonna say this ones more: you don’t have to be

By being consistent and having an actual training

Train for longevity. Practice a martial art. Don’t

My message is to be physically active and to enjoy

Thou Shalt REST!

One of the best advices I have received is to simply

Something most men neglect is simply resting and

The thing is you have to actively do it yourself

These should be fully eliminated from your house

Have them on your radar. Study where these can

Xeno’s are the leading cause for the low

More resources on xenoestrogens:

Take care of your physical meat suits and stop

Nutrition is a big part of the high T lifestyle. It is

But healthy food costs a lot…

Being unhealthy in the long run will cost you way

You can change your health by eating clean in less

For more recourses on diet and nutrition, I advice

Take care about yourself. Most high value men are

One of the best things you can do is to get

Think of widening your options when it comes to

There are many kinds like deep tissue massages,

Stay groomed to feel better about yourself. This

If you have a beard, take good care of it. If you

One place I always enjoy are Hammams. This is a

A spa or sauna is not only a way to escape the

Invest from time to time in high quality (natural)

Some gems that I found: systemic enzymes,

Take yourself on a trip to a random capital or big

Now take yourself on a three day hiking trip. It is

Men should explore - take this essential and

A purpose is most of the times made, sometimes it

Men becomes depressed if there is no purpose,

Make your purpose grand. Split it up in smaller

A purpose will also be the reason for higher

Never give up on it. Be consistent but also flexible,

Don’t do it alone. Another mistake I made earlier