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 using our Primal Move strategy to skyrocket your T-levels naturally over the next 10 weeks.

• Full blood panel breakdown (Testosterone, SHBG, Cortisol & more). Also optional more detailed bloodwork (50 biomarkers I test for overall health) – this is an additional cost. See pricing.
• Lifestyle & 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, you don't have to), the next step is getting your nutrition dialled in for your unique body type. A one size fits all approach rarely works.

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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. 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, so using the Primal Move nutrition model we will get you eating right for your unique body type with:

• The “T-Boosting” Diet – What to Eat & What to Avoid.
• Testosterone-boosting meal & recipes ideas.
• Powerful Micronutrients (Zinc, Magnesium, Vitamin D) for hormone 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 workout routine that includes compound lifts, high-intensity training, and strategic recovery to build lean muscle, torch fat, and fuel peak hormone production.

• The Ultimate “T-Boosting” Workout.
• Strength vs. HIIT – How to Maximize Gains.
• How to Train Smart, Not Just Hard – Avoid Overtraining & Cortisol Spike.

SLEEP& CIRCADIAN RHYTHM MASTERY

Poor sleep = low testosterone. It’s that simple. This week, we’ll hack your sleep cycle to maximize REM sleep, reduce stress hormones, and wake up energized, 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 & Hacks for Maximizing REM Sleep.

STRESS MANAGEMENT & CORTISOL CONTROL

High cortisol destroys testosterone. Using the results from your bloodwork we will see what your cortisol (stress) levels are. If you’re constantly stressed, you’re killing your gains. And stress comes in 6 forms, not just how you think and feel. The products we use on our skin or in our environment can be a stressor to the body. This week, we’ll implement the most powerful stress reducing strategies, and mindset shifts to lower cortisol and create an unstoppable alpha state of mind. 

• The Science of Stress & Testosterone – What You Need to Know.
• Breathwork & Meditation Techniques for Peak Mental Clarity.
•  Cold Showers, Sauna & 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.

• How Plastics & Chemicals are Killing Your Testosterone.
• The Ultimate Home Detox – Water, Food & 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 introduce intermittent fasting, ice baths, and sauna therapy—scientifically proven methods to increase growth hormone, optimise metabolism, and enhance testosterone production. 

• Intermittent Fasting – When & How to Eat for Maximum Hormone Balance.
• Cold Showers & Ice Baths – The Secret to Higher Testosterone.
• Sauna & Heat Therapy – How to Amplify Recovery & 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 skyrocket testosterone naturally. Learn how to increase dominance, boost confidence, and tap into your primal masculine energy.

• How Competition & Winning Boosts Testosterone.
• Masculine Identity, Purpose & The Psychology of High-T Men.
• The Role of Brotherhood & 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, our thoughts and emotions affect our physiology (body) and our body affects how we think.

This week, we dive deep into mental and emotional mastery using ancient techniques to help rewire your brain from limiting unconscious beliefs we all have, and step into your full 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

The final week is all about measuring progress and locking in long-term success. We’ll re-test your blood markers, compare results, and help you build a lifelong plan to keep you at peak health forever  - no matter your age.

• Retest Your Blood Work – See How Much You’ve Improved.
• Create a Long-Term Strategy for a Lifetime of High Testosterone.

*modules subject to change.