Forget expensive supplements and online hacks. According to a hormone expert, these three simple morning habits may help support healthy testosterone production, increase energy and improve focus throughout the day
Testosterone is often talked about as though it’s something you can dramatically increase with a single supplement, workout or social media hack. The reality is far less glamorous and much more practical than you might think!
While there are plenty of good habits that can support healthy testosterone production, the best ones are those that help your body do what it’s already designed to do – and some of the most effective ones can be easily built into your morning routine.
According to Dr Dave Weinstein of Sussex Wellman, testosterone production follows a predictable daily pattern, which means the way you start your day can have a big impact! Here’s his expertise on what you can do to help boost your hormone levels in the morning.
How does daily testosterone work anyway?
According to Dr Weinstein, testosterone levels naturally fluctuate throughout our day. “Male testosterone operates on a daily circadian rhythm, typically peaking early in the morning between 7am and 9am before slowly tapering off as the day goes on,” says Weinstein. “This is why you naturally feel more energised and focused first thing.”
Testosterone, alongside other hormones involved in alertness and energy regulation, is partly responsible for helping you feel ready for the day ahead, so that alertness you might feel in the morning isn’t due to your coffee, but instead your testosterone levels!
It’s important to note that there are some cases in which changes to your routine won’t make a difference: “If your levels are clinically deficient, no amount of lifestyle changes will act as a magic cure,” Weinstein explains. “But if you’re just sitting on the lower end of ‘normal’, then absolutely. Optimising your sleep, diet, and stress management can give your natural biological production a significant and very noticeable lift.”
How to give your testosterone a helping hand
- Get outside within 30 minutes of getting up
One of the simplest changes you can make requires no equipment, supplements or expensive treatment.
Dr Weinstein says that getting up and out of the house can really help naturally increase your levels. “First, get outside within 30 minutes of waking; natural sunlight exposure halts melatonin production and signals to your brain to kickstart your daily hormone cycle,” he says.
Morning sunlight can help reinforce your circadian rhythm, effectively telling your body that it’s time to be awake and alert. This can improve sleep quality later that evening, which is particularly important because a significant proportion of testosterone production occurs while we’re asleep!
This doesn’t mean you have to make yourself late for work with a long walk – just a short walk around the block or coffee in the garden can help your eyes register natural daylight and support your body’s internal clock.
- Prioritise protein at breakfast
If your usual morning routine consists of sugary cereal, pastries or no breakfast at all, Dr Weinstein says it may be worth thinking about upgrading. n
“Prioritise a high-protein breakfast over sugary carbohydrates to stabilise your blood sugar and reduce cortisol, as high stress hormones actively suppress testosterone production,” he suggests.
Protein-rich breakfasts can help keep energy levels more stable throughout the morning, reducing the blood sugar spikes and crashes that often come with highly processed foods.
That doesn’t mean carbohydrates are the enemy, it’s just about building a breakfast that supports energy and keeps you feeling full for longer. Things like overnight oats, eggs, Greek yoghurt, smoked salmon, lean meats or a protein smoothie can all provide a strong foundation for the day ahead.
- Reduce stress before it builds
In all of Weinstein’s advice on testosterone, its relationship with cortisol seems to be key. Cortisol is often referred to as the body’s primary stress hormone, and chronically elevated levels can interfere with a range of biological processes, including testosterone production.
That’s why the lifestyle changes that are suggested for boosting testosterone production are all geared towards reducing stress. “These habits work by lowering cortisol and aligning your body’s internal clock, creating the optimal biological environment for your testes to produce testosterone,” says Weinstein.
“You are essentially removing the physical lifestyle barriers that stop your body from doing its job naturally.”
Hence why so many testosterone-supporting habits are surprisingly simple. Consistent sleep, exposure to daylight, balanced nutrition and stress management may not be as exciting as the latest supplement trend, but they address some of the biggest factors influencing hormonal health.
- Know when lifestyle changes aren’t enough
While healthy habits can support natural testosterone production, it’s important not to assume every symptom can be fixed through discipline alone. You need to know when to seek medical assistance, says Weinstein.
“If you’ve dialled in your sleep, diet, and morning routine but you are still suffering from chronic brain fog, a non-existent libido, and severe fatigue, it’s time to see a doctor,” says Weinstein. “You cannot out-mindset a genuine medical deficiency, so book in for comprehensive bloods to see exactly what is happening under the bonnet.”
