BASELINE TESTING & YOUR PERSONALISED GAME PLAN

Before we optimise, we measure.

Get your full testosterone panel done to understand where you stand. We’ll break down your results, uncover hidden imbalances, and use our Primal Move strategy to skyrocket your T-levels naturally over the next 10 weeks.

• Full blood panel breakdown (testosterone, SHBG, cortisol & more).

• Lifestyle and nutrition audit to identify key roadblocks.

• Your customised Testosterone Blueprint for rapid results.

After you get your hormones and bloodwork tested (if you select that package $69/week), the next step is getting your nutrition dialled in for your unique body type. A one-size-fits-all approach rarely works.

NUTRITION FOR HIGH TESTOSTERONE & HORMONAL BALANCE

Your diet makes or breaks your testosterone. This week, we’ll eliminate testosterone-killing foods and replace them with powerful, anabolic nutrition to fuel peak performance. You’ll learn exactly what to eat, when to eat, and how to supercharge your body’s ability to produce testosterone.

A one-size-fits-all approach doesn’t work. Using the Primal Move nutrition model, we’ll get you eating right for your unique body type with:

• The “T-Boosting” Diet – What to Eat & What to Avoid.

• Testosterone-boosting meal and recipe ideas.

• Powerful micronutrients (zinc, magnesium, vitamin D) to support hormonal balance.

STRENGTH TRAINING & HIIT FOR MAXIMUM GAINS

Did you know that lifting heavy weights is one of the fastest ways to spike testosterone? This week, we’ll implement a science-backed training routine that includes compound lifts, high-intensity interval training, and strategic recovery to build lean muscle, torch fat, and optimise hormone production.

• The Ultimate “T-Boosting” Workout.

• Strength training vs. HIIT (High Intensity classes) – How to Maximise Gains.

• How to Train Smart, Not Just Hard – Avoid Overtraining and Cortisol (stress hormone) Spikes.

SLEEP & CIRCADIAN RHYTHM MASTERY

Poor sleep = low testosterone. It’s that simple. This week, we’ll hack your sleep cycle to maximise REM sleep, reduce stress hormones, and wake up energised, stronger, and more focused every day.

• How to Fix Your Sleep for 10–20% More Testosterone.

• Evening Rituals for Deep, Restorative Sleep.

• The Best Supplements and Hacks for Maximising REM Sleep.

STRESS MANAGEMENT & CORTISOL CONTROL

High cortisol destroys testosterone. Using the results from your bloodwork, we’ll assess your cortisol (stress) levels and identify what’s holding you back. If you’re constantly stressed, you’re killing your gains.

Stress shows up in six different forms, not just how you think and feel. Even the products we use on our skin and in our environment can act as stressors on the body. This week, we’ll implement powerful stress-reducing strategies and mindset shifts to lower cortisol and create an unstoppable alpha state of mind.

• The Science of Stress and Testosterone – What You Need to Know.

• Breathwork and Meditation Techniques for Peak Mental Clarity.

• Cold Showers, Sauna, and Recovery Hacks for Maximum Resilience.

ENDOCRINE DISRUPTORS & TOXIN DETOX

Every day, you’re exposed to hidden chemicals that sabotage your testosterone. From BPA in plastics to pesticides in food, these “xenoestrogens” are turning men into beta male zombies. This week, we’ll eliminate testosterone-killing toxins and replace them with T-friendly alternatives that support long-term hormonal health.

• How Plastics and Chemicals Are Killing Your Testosterone.

• The Ultimate Home Detox – Water, Food, and Personal Care Products.

• Simple Daily Habits to Protect Your Hormones for Life.

ADVANCED T-BOOSTING STRATEGIES (FASTING, COLD & HEAT THERAPY) 

Want to take things to the next level? This week, we’ll introduce intermittent fasting, ice baths, and sauna therapy — scientifically proven methods to increase growth hormone, optimise metabolism, and enhance testosterone production.

• Intermittent Fasting – When and How to Eat for Maximum Hormone Balance.

• Cold Showers and Ice Baths – The Secret to Higher Testosterone.

• Sauna and Heat Therapy – How to Amplify Recovery and Hormonal Health.

THE POWER OF COMPETITION, BROTHERHOOD & MASCULINE ENERGY

Testosterone isn’t just physical — it’s mental and emotional too. This week, we’ll tap into the psychological and social factors that naturally skyrocket testosterone. You’ll learn how to increase dominance, boost confidence, and fully tap into your primal masculine energy.

• How Competition and Winning Boost Testosterone.

• Masculine Identity, Purpose, and the Psychology of High-T Men.

• The Role of Brotherhood and Strong Social Bonds in Hormone Health and Happiness.

MENTAL & EMOTIONAL BREAKTHROUGH – RECLAIMING YOUR MASCULINE EDGE

Testosterone isn’t just about lifting weights and eating steak — your mental and emotional state play a massive role in your hormonal health. The body is a holistic system of systems: your thoughts and emotions affect your physiology, and your physiology directly affects how you think and feel.

This week, we’ll dive deep into mental and emotional mastery, using ancient, time-tested techniques to help rewire limiting unconscious beliefs and step fully into your masculine power.

• The Mind–Testosterone Connection – How Your Thoughts and Emotions Impact Your Hormones.

• Emotional Resilience Training – Techniques to Control Stress, Anger, and Emotional Energy.

• Breaking Through Mental Blocks – Overcoming Fear, Anxiety, and Self-Doubt to Unleash Confidence.

BLOOD TEST REVIEW & LONG-TERM STRATEGY FOR PEAK TESTOSTERONE