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Healthy Lifestyle Habits for Men

Hormonal balance is key to male vitality. The hormone system is complicated and is influenced by several factors. Diet, exercise and supplements aid in managing hormones, especially the production of testosterone. A reduction in testosterone is notable as loss of libido, loss of muscle mass, depression, nervousness, insomnia, fatigue, inability to concentrate, erectile dysfunction, frequency of urination, loss of memory and sweating.

Use herbal extracts, vitamins and minerals to build testosterone and manage hormones. Managing testosterone promotes youthful vitality and mitigates the effects of natural aging. Look for supplements to reduce the symptoms of stress, improve sleep and provide nutrition to the endocrine system.

Control cortisol and estrogen to support the production of testosterone. Rhodiola, ashwaganda, holy basil and siberian ginseng are adaptogenic herbs which are clinically shown to manage cortisol levels. Resveratrol, a powerful antioxidant, and DIM (Di-Indole Methane), the compound found in cruciferous vegetables, have been clinically shown to block estrogen. Elevated cortisol and estrogen levels disrupt the testicular testosterone production process and upsets the delicate balance of luteinizing hormone (LH), follicle-stimulating hormone (FSH), thyroid-stimulating hormone (TSH), and prolactin.

Highly absorbable forms of zinc, magnesium and vitamin B6 along with Tribulus, Fenugreek and Tongkat-ali provide nutrients and plant sterols that can boost luteinizing hormone production and increase total testosterone levels.

Saw palmetto and stinging nettle aid in blocking the interaction between free testosterone and bound testosterone. Free testosterone is responsible for the male characteristics including sexual energy and performance, muscle strength and male features.

Drink 1 liter per 50lbs of body weight of filtered alkaline water per day. Optimal hydration flushes toxins and improves all functions of the body. An alkaline host is a primary defense against disease. To further promote an alkaline state, add alkaline forming nutrients like the juice of half a lemon, fermented green foods, spirulina and chlorella.

Make a daily commitment to move your body. Engage in high rep weight training alternating weights with cardio to keep your heart rate up using cardio equipment, stair climbing or body weight squats. Exercise improves our cardiovascular health and aids in stress management. Just 45 minutes of exercise even walking can increase free testosterone by up to 39.6%.

Eat organic and choose nutrient dense superfoods. Stock your kitchen with organic fruits, vegetable and proteins. Organic food reduces exposure to hormones that can imbalance our system.

Listen to your body. If your body is telling you it’s tired, stop and listen. Reset your boundaries, make better food choices and rest your body.

Dulce Zamora. Men’s Health Network
Fetterman, Anne, RN, BSN, Haldeman-Englert, Chad, MD Free testosterone. University of Rochester. Medical Review
Fahrner CL, Hackney AC. Effects of endurance exercise on free testosterone concentration and the binding affinity of sex hormone binding globulin (SHBG). International Journal of Sports Medicine 1998 Jan; 19(1): 12-15
Henkel RR et al. Tongkat ali as a potential herbal supplement for physically active male and female seniors—a pilot study. Phytotherapy Research 2014 Apr; 28(4): 544-50
Kaye K. Brownlee,1,*Alex W. Moore,1,*and Anthony C. Hackney1,2 Relationship Between Circulating Cortisol and Testosterone: Influence of Physical Exercise. Journal of Sports Science and Medicine 2005 Mar; 4 (1) : 76-83
Leen Antonio Frederick C. W., Wu Terence W., O’Neill Stephen R., Pye Tomas B., AhernMichaël R,. Laurent Ilpo T. Huhtaniemi Michael E. J. , Lean Brian G., Keevil Giulia, Rastrelli Gianni, Forti György, Bartfai Felipe F., Casanueva Krzysztof, Kula Margus PunabAleksander Giwercman Frank Claessens Brigitte Decallonne Dirk Vanderschueren. The European Male Ageing Study Study Group. Low free testosterone is associated with hypogonadal signs and symptoms in men with normal total testosterone. The Journal of Clinical Endocrinology & Metabolism, Volume 101, Issue 7, 1 July 2016, Pages 2647–2657, 01 July 2016
Naghii MR et al. Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines. Journal of Trace Elements in Medicine and Biology 2011 Jan; 25(1): 54-58
Schottner M et al. Interaction of lignans with human sex hormone binding globulin (SHBG). Z Naturforsch C 1997 Nov-Dec; 52(11-12): 834-43
Tambi MI et al. Standardised water-soluble extract of Eurycoma longifolia, Tongkat ali, as testosterone booster for managing men with late-onset hypogonadism? Andrologia 2012 May; 44 Suppl 1: 226-30

About the Author: Robert Pierce


Robert Pierce is the President and Owner of Prairie Naturals. He is passionate about product formulation and is an expert on male hormonal health, diet and exercise. Now in his sixties, Robert remains committed to a lifestyle promoting well-being. Learn more a