5-STEP PROCESS BLUEPRINT

HOW TO
OPTIMIZE YOUR
TESTOSTERONE LEVELS
QUICKLY, SAFELY, AND 100% NATURALLY

MY QUICK STORY

My name is Mo Saleem and I’m the founder of

TripleYourT.com.

In 2016, my health was on the floor. I was

depressed, out-of-shape, always tired, and
lacked direction in my life. The reason? I was
making the 5 mistakes you will learn about
below. Making these mistakes left me with a
testosterone level of 564 ng/dL.

After taking the steps to overcome these 5

mistakes my T-level elevated to 902 ng/dL. 

Not only did this transform my body (as you'll

see below) but it completely altered my
mindset as well. I went from being a skinny-fat
beta male to becoming a man that takes
extreme ownership of his health, happiness,
and fulfillment in life.

There is no secret to naturally increasing your

testosterone levels. There is no magic pill.
What it comes down to, at the end of the day,
is making simple changes in your diet and
lifestyle. Nothing more.

My mission is to empower 10,000 men with

the strategies and tactics to become the
badass alpha males they were meant to be.
Only question is: Will you be one of them?

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T-OPTIMIZATION BLUEPRINT

STEP #1 - GET LEAN STEP #2 - EAT MORE FAT

"What's the single best thing you can do
for your health, weight, and longevity?
Eat more fat!"
- Mark Hyman, MD

The fat on your body is lowering your T, but

this does not mean that the fat you eat creates
the fat on your body. 

The reality is that the more fat you eat, the

more fat you lose and the better your body
functions. 
Body fat produces an enzyme called
aromatase, which converts testosterone into
This is why high fat diets lead to higher
the female sex hormone, estrogen.
testosterone levels [5, 6, 7].

By lowering body fat, you reduce the activity of

But the key lies in differentiating between fats
this enzyme and allow more testosterone to
that support T (good fats) and fats that kill it
remain unconverted.
(bad fats). 

In other words:
The good fats:

The leaner you are the more testosterone your

Olive oil, coconut oil, butter
body will naturally be able to produce [1, 2, 3,
Whole foods (avocado, nuts, seeds, etc.)
4].
Animal sources (meat, butter, eggs, etc.)

If you are above 15% body fat, then losing your

gut will have the most significant impact on The bad fats: 
boosting your T.
Vegetable oils  (canola, soybean, sunflower)
HOW TO LOSE FAT: Trans fats (cookies, cake, french fries, etc.)

The one and only rule of fat-‐loss is to consume

fewer calories than you burn. HOW TO EAT MORE FAT: 

Eat 3-4 whole eggs daily

There are a lot of formulas for you to estimate
Eat one avocado daily
your caloric intake, but the key lies in tracking
Eat fatty meats (fish, beef) 2-3x/week
your progress, and adjusting your approach as
you see fit. 
FURTHER READING:
FURTHER READING: 
How Dietary Fat Affects Testosterone
How Fasting Can Help You Lose Fat

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T-OPTIMIZATION BLUEPRINT

STEP #3 - OPTIMIZE VITAMIN STEP #4 - BUILD STRENGTH

AND MINERAL BALANCE

Men supplementing with 3,332 IU of vitamin D

for 1 year had 25% higher total testosterone
levels compared to placebo [8]. Many other
studies [9,10,11] have also shown a direct
positive relationship between vitamin D intake
and testosterone levels.

Zinc supplementation in men who were

marginally deficient in it nearly doubled Lifting weights has been shown to increase
(increased by 92%) their testosterone levels baseline testosterone levels by 37% in as little
[12]. as 12 workouts [16].

And it’s the same with magnesium: The core of increasing testosterone with
exercise boils down to building relative
If you’re currently deficient in it, then reaching strength.
optimal levels will have a significant positive
Strength
impact on your T levels [13,14,15]. Relative strength = 
Bodyweight
HOW TO GET MORE VITAMIN D:
The aim is to get as strong as possible relative
to your bodyweight.
Spend more time in the sun 
Eat salmon and/or tuna
SAMPLE BEGGINER TRAINING SPLIT:
Supplement with vitamin D3

Workout A: 
FOODS HIGH IN ZINC:
Bench Press: 5 sets x 5 reps
Oysters Pull-‐Ups: 5 sets x 5 reps
Steak  Deadlift: 2 sets x 5 reps 
Pumpkin seeds
Kidney beans Workout B:

FOODS HIGH IN MAGNESIUM: Squat: 5 sets x 5 reps

Overhead Press: 5 sets x 5 reps
Dark leafy greens (spinach, broccoli) Cable row: 5 sets x 5 reps
Dark chocolate
Figs *Perform workouts on alternate days with the
Shellfish (crab, lobster, shrimp, prawns)  weekends off. 

FURTHER READING: FURTHER READING:

32 Testosterone-Boosting Foods The Complete Guide to Testosterone Training

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T-OPTIMIZATION BLUEPRINT

STEP #5 - OPTIMIZE SLEEP CLOSING REMARKS

If you do everything else right, but fail to get As a man, naturally maintaining testosterone
enough high-‐quality sleep, your results in levels above a particular range (+700 ng/dL) is
terms of naturally increasing T will be severely a sure-‐fire signal that everything in your mind
limited. and body is functioning near peak potential.

The fact is: If you have sub-‐optimal T, more often than

Most of your body’s testosterone is produced
while you sleep [17].
Sleep deprivation inhibits T production [18].
Furthermore, sleep deprivation is associated
with higher levels of body fat [19,20]. This
relationship holds true even after controlling
for demographic, lifestyle, work and health
related factors [21].
Aim for 7-‐9 hours of sleep every night.
But it’s not only the quantity of sleep that
matters but also the quality. Testosterone
production peaks during REM (rapid eye
movement) sleep [22].
not, it is a result of diet and lifestyle factors.
Rather than making the simple changes in
diet and lifestyle (as mentioned above), more
and more men are beginning to seek out the
band-‐aid approach, i.e. TRT (testosterone
replacement therapy).
TRT is a band-‐aid approach because it
addresses the symptom (sub-‐optimal T) while
completely ignoring the root cause (an
unhealthy lifestyle).
Unless you’re suffering from a medical
condition that is interfering with your T
production (e.g. brain tumor, thyroid disease,
testicular cancer) there is no reason to take
TRT. Natural is the way to go.

HOW TO IMPROVE SLEEP QUALITY:

Sleep in a pitch-black room

Maintain a consistent sleeping schedule
Keep bedroom temperature between 60-67
degrees F (16-19 C)

TOOLS FOR BETTER & FASTER SLEEP:

Oura ring (use code: "mo" for $50 off)

Blackout curtains (order from Amazon)
F.lux software on laptop
Nightshift mode on smartphone

FURTHER READING:

The Ultimate Guide to Falling Asleep Faster

& Deeper

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T-OPTIMIZATION BLUEPRINT

REFERENCES

1. Vermeulen, A., Testosterone, body composition and aging. J Endocrinol Invest., 1999. 22(5 Suppl): p.
S110-‐6 

2. Synder, P.J., et al. Effect of testosterone treatment on body composition and muscle strength in
men over 65 years of age. J Clin Endocrinol Metab., 1999. 

3. Marin, P., et al. The effects of testosterone treatment on body composition and metabolism in
middle-‐aged obese men. Int J Obes Relat Metab Discord., 1992.

4. Niskanen, L., et al. Changes in sex hormone-‐binding globulin and testosterone during weight loss
and weight maintenance in abdominally obese men with the metabolic syndrome, Diabetes Obes
Metab., 2004. 

5. Jeff S.V., et al. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. J
App Phy, 1996. 

6. Hämäläinen, E., et al. Diet and serum sex hormones in healthy men. J Ster Bio. 1984. 

7. Key, Timothy., et al. Testosterone, sex hormone-‐binding globulin, calculated free testosterone, and
oestradiol in male vegans and omnivores. Bri J Nut., 1990. 

8. Pilz, S., et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res.
2011. 

9. Wehr, E., et al. Association of vitamin D status with serum androgen levels in men. Clin endocrinol.,
2010. 

10. Bischoff-‐Ferrari, HA., et al. Additive benefit of higher testosterone levels and vitamin D plus
calcium supplementation in regard to fall risk reduction among older men and women.

11. Diamond, T., et al. Hip fracture in elderly men: the importance of subclinical vitamin D deficiency
and hypogonadism. Med J Aus. 1998.

12. Prasad, AS., et al. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996.

13. Cinar, V., et al. Effects of magnesium supplementation on testosterone levels of athletes and
sedentary subjects at rest and after exhaustion. Biol Trace Elem Res., 2011.

14. Maggio, M., et al. Magnesium and anabolic hormones in older men. Int J Androl. 2011.

15. Maggio, M., et al. The interplay between magnesium and testosterone in modulating physical
function in men. Int J Endocrinol. 2014.

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T-OPTIMIZATION BLUEPRINT

REFERENCES

18. Leoproult, R., et al. Effect of 1 week of sleep restriction on testosterone levels in young healthy men.
JAMA. 2011.

19. S, Yi, et al. Short sleep duration in association with CT-‐scanned abdominal fat areas: the Hitachi
Health Study. Int J Obes (Lond)., 2013.

20. KG, Hairston, et al. Sleep duration and five-‐year abdominal fat accumulation in minority cohort:
the IRAS family study. Sleep., 2010.

21. L, Di Milia, et al. The association between short sleep and obesity after controlling for demographic,
lifestyle, work and health related factors. Sleep Med., 2013.

22. M, Sadamatsy, et al. The 24-‐hour rhythms in plasma growth hormone, prolactin and thyroid
stimulating hormone: effect of sleep deprivation. J Neuroendocrinol., 1995.

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