A longevity specialist has outlined five simple lifestyle changes that may help men over the age of 40 naturally support and maintain testosterone levels, which tend to decline gradually with age. Testosterone, the primary male hormone responsible for muscle strength, bone density, energy levels, and reproductive health, begins to decrease at an average rate after the age of 30 and may become noticeably lower by the mid-40s, often leading to reduced energy, slower recovery, and decreased muscle mass.
According to Dr Vassily Eliopoulos, a longevity expert and medical professional trained at Cornell University, daily habits play a significant role in influencing hormone balance, often more than people realize. He emphasizes that simple, consistent routines can help counteract age-related hormonal decline.
One of the key recommendations is getting early morning sunlight shortly after waking up, which helps regulate the body’s internal clock and stress hormone levels, indirectly supporting testosterone production. Regular strength training, particularly compound exercises like squats, presses, and deadlifts performed multiple times a week, is also highlighted as a powerful natural stimulus for hormone activity and muscle maintenance.
Adequate sleep is another critical factor, with experts noting that testosterone production largely occurs during deep sleep cycles. Consistently sleeping less than recommended hours may significantly impact hormone levels over time. Dietary habits also play a role, with suggestions to reduce consumption of processed seed oils due to their potential link with inflammation and hormonal imbalance. Instead, attention to essential minerals such as zinc and magnesium is advised, as deficiencies in these nutrients are commonly associated with reduced testosterone levels.
The expert notes that while no single habit is a quick fix, combining these daily practices may help support overall hormonal health in men as they age.
The Impressive Times
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