5 Habits To Increase Your Testosterone and Longevity

“The moment you change your perception is the moment you rewrite the chemistry of your body.” Bruce Lipton, PhD

What if your thoughts, routines, and daily choices could change your health at a chemical level? Dr. Bruce Lipton’s research suggests that the way we think (and act) about our health can shape the way our body functions.

The more you know about how your body works, the more power you have to support it. Good hormone health in men depends upon a few core habits for energy, performance, and long-term wellness.

Understanding Hormones and Your Circadian Rhythm

Every human body operates on a built-in 24-hour clock called the circadian rhythm. It influences when we wake up, go to sleep, feel hungry, and how our hormones behave throughout the day.

For men, testosterone (the hormone essential for energy, mood, muscle growth, and sexual health) tends to peak in the morning. That’s why morning workouts or sex can feel most natural and effective. But modern life in cities like Tokyo has disrupted this rhythm in major ways.

How Stress and Light Disrupt Hormone Balance

Artificial light, late-night screen time, and high stress levels confuse the body. Blue light from phones, laptops, and cool-colored bulbs tricks your brain into thinking it’s still daytime, keeping your nervous system on high alert when it should be preparing for rest. This leads to higher levels of cortisol, the body’s main stress hormone. Chronically elevated cortisol does plenty of damage:

• Negatively affects sleep

• Suppresses testosterone production

• Increases inflammation

• Accelerates aging

• Disrupts brain function

  
  

Is “Normal” Testosterone Actually Healthy?

You might’ve been told your testosterone is in the “normal” range if it falls between 349–1190 ng/dL. But newer research questions that definition.

Studies suggest that when levels dip below 550 ng/dL, men face a 30% higher risk of heart problems, diabetes, high blood pressure, and stroke.

So, while 349 may technically be “normal,” it might not be optimal. The good news? You can support your body’s natural testosterone production without medication by aligning your habits with your biology.

5 Natural Ways to Boost Testosterone and Support Hormone Health

Here are simple, science-backed habits that support healthy testosterone levels and hormonal balance:

1. Eat to Support Your Metabolism

Include foods rich in antioxidants and healthy fats, like avocados, berries, and organic, pasture-raised eggs.

2. Exercise in Short, Intense Bursts

High-intensity interval training (HIIT) for just 10 minutes a day can significantly boost testosterone levels and metabolic function.

3. Prioritize a Positive, Grateful Mindset

Stress reduction isn’t just mental, it’s hormonal. Gratitude has been shown to lower cortisol levels and improve overall well-being.

4. Skip Sugar and Alcohol Before Bed

Beer and refined carbs disrupt blood sugar and insulin levels, which can suppress testosterone, especially when consumed late at night.

5. Get Chiropractic Adjustments

A well-functioning nervous system supports hormonal communication throughout the body. Chiropractic care from a U.S.-trained chiropractor can help maintain that balance by removing interference in the system.

Chiropractic And Hormone Health

Your body has evolved to thrive but only if you give it the environment to do so. Aligning your lifestyle with your body’s natural rhythms can improve testosterone production, reduce long-term health risks, and help you feel stronger, more focused, and more energized.

Your health isn’t just about numbers. It’s about patterns. Every small change adds up. Start with chiropractic care in Tokyo from a native English-speaking, U.S.-trained doctor of chiropractic. Dr. Ariel Thorpe, D.C., at Electra Chiropractic in Tokyo has online booking here.