Your Habits Shape Your Hormones

The choices you make every day directly impact testosterone, energy, and vitality.

Your hormones don’t just depend on genetics — they respond to the way you live every day. Sunlight, sleep, nutrition, exercise, and even the amount of stress you carry all play a role in shaping your testosterone, energy, and vitality. By making smart lifestyle choices, you can naturally support your hormones and build a body and mind that perform at their best.

Sunlight & Vitamin D

  1. Sunlight regulates circadian rhythm + boosts vitamin D.

  2. Vitamin D is linked to higher testosterone and better energy.

  3. Practical tip: aim for 15–30 mins of sun daily, or supplement in winter.

  1. Excess alcohol lowers testosterone, disrupts sleep.

  2. Recreational drugs can also harm hormones.

    Practical tip: moderation matters - we know it isn’t as simple as cutting it all out, but try your best to lower your intake over time.

Alcohol & Substance Use

Environmental Factors

  1. Endocrine disruptors (plastics, processed foods, chemicals).

  2. Tips: avoid microwaving in plastic, use glass/stainless steel, choose whole foods.

  1. High body fat = higher estrogen, lower testosterone.

  2. Staying lean supports hormonal balance.

  3. Focus on nutrition + training → not crash diets.

Body Fat & Weight Management

  1. Resistance training boosts testosterone.

  2. Cardio improves overall health and circulation.

  3. Mix both for balance.

Exercise & Movement

  1. Poor sleep = low testosterone + high cortisol.

  2. Chronic stress keeps cortisol high → testosterone drops.

    Check out our pages on sleep & stress!

Sleep & Stress

Sleep
Stress

  1. Sunlight fuels hormones.

  2. Stay lean, stay strong.

  3. Sleep and stress control are hormone boosters.

  4. Limit alcohol and processed junk.

Quick Takeaways