Movember Prep: 10 Lifestyle Changes for a Magnificent Moustache
Lifestyle Changes to Boost Testosterone Naturally!

It’s that time of year again, where men everywhere can start growing out their facial hair without fear of ridicule — it’s for a good cause, after all.
Now, if you’re like me and have never attempted to grow facial hair, this can seem like a daunting task. Thankfully for you, I started a month early and am here to pass along a few tips I learned along the way.
Following these 10 changes to your lifestyle will maximize your testosterone production, which is key to producing Dihydrotestosterone (DHT), the sex hormone responsible for both hair loss and beard growth. You’ll also notice a number of other positive effects from these lifestyle changes…
- GO TO BED — Perhaps the biggest crisis of the millennial generation is sleep deprivation. I regularly see my peers staying up until midnight and waking up at 5 or 6 am — this is only compounding the negative effects that lack of sleep has on the body. Not getting enough rest is equivalent to being slightly drunk in terms of cognitive loss, so you’re only putting yourself at a disadvantage by staying up to finish that movie at 10pm. Getting fewer than 6 hours of sleep per night can lower your free testosterone levels as much as 10–15%!
- Magnesium — Blocks protein from binding with testosterone, which means more free testosterone in your blood. Spinach, almonds and cashews are a great source of magnesium, but I choose to supplement with it daily as well.
- Vitamin D — This has a huge effect on your test levels, can increase your levels from a range of .222 n/mol to .267 n/mol!
- Zinc — helps produce testosterone and prolactin
- Onions and Garlic — raise the lutenizing hormone. Increase your libido and testosterone levels. Also high in quercetin hormones which protect against diabetes, arthritis and more!
- Minimize stress to keep your cortisol levels low. There are a lot of ways to do this, and too many to list here…
- Optimize your body’s insulin regulation. Boost insulin sensitivity by sleeping more, exercising more, being in shape, eating colorful fruits and veggies and more fiber
- Minimize alcohol — it lowers your test levels and RAISES ESTROGEN LEVELS.
- EAT PROTEIN — ideally beef, chicken, fish, eggs, nuts and seeds.
- Supplement with Biotin and Collagen Protein for healthy hair growth
After incorporating even some of these changes, you’ll feel happier and healthier, and your body will begin to reflect this externally, in the form of better, healthier facial hair. Leave a comment if you try any of these changes and notice a difference in how you feel!
