Design daily habits that support hormonal balance and long-term vitality. Master sleep and circadian timing, eat for metabolic stability, and use micronutrients with purpose. Make informed choices about alcohol, nicotine, sauna, and cold exposure. We translate longevity research into clear, practical playbooks you can apply today.
Losing about ten percent of body weight can raise testosterone roughly 85 ng per dL. A fifteen percent loss can raise it around 250 ng per dL. Treating sleep apnea and guarding the second half of the night also supports testosterone [1]. Incorporating regular exercise, especially resistance training, can further enhance testosterone levels, complementing the […]
Low testosterone and low vitamin D often show up together in men 35 and older. Correcting vitamin D deficiency can raise testosterone in some men and can change the point at which TRT makes sense. Vitamin D and testosterone sit in the same hormonal network. Low vitamin D is often a flag for low androgen […]
Oral L-carnitine at 1–5 g per day helps move fat into mitochondria—the cell’s power stations—and may raise androgen receptor density in muscle. Watch TMAO, a gut microbe byproduct, by supporting your microbiome and using garlic allicin with higher intakes. For lifters and endurance athletes, L-carnitine is not magic, but the biology is solid. It moves […]
Regular sauna can calm inflammatory pathways and support heart health. Infrared is not proven better than a traditional Finnish sauna. The best choice is the one you will use often and safely. “Think of sauna as light cardio for your blood vessels. Short heat sessions, done often, can nudge blood pressure down and help you […]
Weight loss, better sleep, stress control, smart training, and targeted urologic care can lift testosterone without full dependence on medication. The best results often come from combining lifestyle change with medical care. “Start with the basics. Lose excess weight, protect your sleep, train your muscles, and fix any medical drivers like sleep apnea or diabetes. […]