⚠️ 3 Overlooked Habits That Destroy Testosterone

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3 Overlooked Habits That Destroy Testosterone

Testosterone isn’t just about muscle and libido—it’s a major driver of energy, mood, motivation, and fat loss for men over 40.

But these common lifestyle habits are quietly sabotaging your T levels:

1. Too Little Fat in Your Diet: Healthy fats like egg yolks, avocados, and olive oil are key to hormone production. Going ultra low-fat? You’re also going low-testosterone.

2. Excessive Alcohol: Moderate drinking is one thing, but frequent or heavy consumption can crush T levels and elevate estrogen. Especially beer (yep, the “dad bod” stereotype has some science behind it).

3. Chronic Stress & Poor Sleep: Elevated cortisol (your stress hormone) works against testosterone. Combine that with poor sleep, and you’ve got the perfect storm for hormonal burnout.

• Lift heavy.

• Eat smart.

• Sleep like a king.

• Protect your testosterone.

Pro Tip: The 5-Minute Warm-Up That Protects Your Joints

Hopping right into your workout cold? You’re gambling with injury. Especially over 40, your joints need a little extra care before you go full throttle.

Here’s a simple warm-up that takes less than 5 minutes:

• 10 bodyweight squats

• 10 arm circles (each direction)

• 10 glute bridges

• 30 seconds of jumping jacks or brisk marching

• 10 push-ups (or incline if needed)

Warming up boosts blood flow, activates stabilizer muscles, and mentally preps you for performance.

No more excuses, do it for your future knees.

Question from Our Readers:

“How heavy should I be lifting at 45?”

— Reggie, 45, Columbus, OH

Great question, Reggie—and here's the truth:

There’s no universal “right weight.” But there is a right intensity.

You want to lift a weight that challenges you in the 8–12 rep range, where the last 2 reps are tough but still done with good form. This promotes muscle growth and protects your joints.

If you do 15+ reps easily? It’s too light.

If you’re compromising form at rep 5? It’s too heavy.

Use progressive overload, gradually increase weight or reps over time. That’s how you build strength without overexerting your body.

Fit Trivia: What popular 80s TV character was known for saying, “I pity the fool!”?

Answer: Mr. T as B.A. Baracus in The A-Team! He was jacked, wore more gold chains than a rapper, and had a no-nonsense approach to life—and fitness.

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Publisher: Ryan Engel

Editor: Michael Pender

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