7 Everyday Habits That Kill Testosterone (And How to Fix Them)

Your daily routine could be quietly tanking your T. These are 7 of the most common hormone-killers — and what to do instead.

1. Poor Sleep
Testosterone is made at night — no sleep = no gains.

✔️ Fix it: 7–9 hours, magnesium before bed, cut blue light

 
2. Chronic Stress
Stress raises cortisol, which suppresses testosterone.

✔️ Fix it: Breathwork, cold showers, Ashwagandha

 
3. Junk Food Diet
Seed oils, low-fat meals, and processed carbs destroy your hormones.

✔️ Fix it: Real food — steak, eggs, avocado, olive oil

 
4. Too Much Alcohol
Especially beer, which is estrogenic.

✔️ Fix it: Cut it to 1–2 drinks/week. Stick with whiskey or tequila.

 
5. Sitting All Day
Sitting = insulin resistance = lower T

✔️ Fix it: 10k steps/day. Lift 3x per week. Walk after meals.

 
6. Plastics & BPA
Estrogenic chemicals in your water bottle and takeout container.

✔️ Fix it: Use glass or stainless steel only.

 
7. Low Sunlight
Vitamin D deficiency is a direct T-killer.

✔️ Fix it: Sunlight daily. Supplement D3 if indoors a lot.

 
📥 Want to fix all 7 in just one week?
👉 Download the Free 7-Day Reset Plan