As a chiropractor, I see many men struggling with fatigue, weight gain, and decreased muscle mass—often without knowing the root cause. One key factor could be declining testosterone levels. While it’s natural for testosterone to decrease with age, there are several lifestyle factors that can accelerate this decline. The good news? There are natural ways to help maintain and even boost testosterone levels.
Why Does Testosterone Drop?
Testosterone levels typically peak in a man's late 20s and gradually decline by about 1% per year after 30. However, poor lifestyle habits can speed up this decline. Some common reasons include:
Chronic stress – Elevated cortisol levels negatively impact testosterone production.
Poor diet – High sugar intake and processed foods contribute to hormone imbalances.
Lack of exercise – A sedentary lifestyle leads to weight gain, which lowers testosterone.
Inadequate sleep – Sleep deprivation affects hormone production, including testosterone.
Toxins & endocrine disruptors – Chemicals in plastics, pesticides, and personal care products can interfere with hormone levels.
Soy consumption – Soy is pro-estrogenic, meaning it can increase estrogen levels in the body and disrupt hormone balance, potentially lowering testosterone.
Natural Ways to Boost Testosterone
The body is designed to function optimally when given the right environment. Here’s how you can naturally support healthy testosterone levels:
Exercise Regularly – Strength training, especially heavy resistance exercises, can help stimulate testosterone production. High-intensity interval training (HIIT) is another great way to increase hormone levels.
Optimize Nutrition – Focus on whole foods rich in healthy fats, lean protein, and key micronutrients like zinc, magnesium, and vitamin D. Avoid processed foods, sugar, excessive alcohol, and limit soy intake to reduce estrogenic effects.
Prioritize Sleep – Aim for 7-9 hours of quality sleep each night. Sleep is when the body restores and produces essential hormones, including testosterone.
Manage Stress – Practice relaxation techniques such as deep breathing, meditation, or chiropractic adjustments to help reduce cortisol and balance hormones.
Maintain a Healthy Weight – Excess body fat, especially around the midsection, is linked to lower testosterone. A combination of strength training and a nutrient-dense diet can help manage weight effectively.
Limit Toxin Exposure – Choose organic foods when possible, avoid plastics containing BPA, and switch to natural personal care products to reduce exposure to hormone-disrupting chemicals.
By making mindful lifestyle choices—such as exercising regularly, eating a nutritious diet, getting quality sleep, managing stress, and reducing exposure to harmful toxins—you can naturally support your body's ability to maintain healthy testosterone levels. Small, consistent changes can lead to significant improvements in energy, muscle mass, and overall well-being.
If you need help implementing these changes or have concerns about your hormone health, I’d be happy to assist you on your journey to better well-being.