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TestoFuel Blog : Make Gains & Pack on the Muscle

Testosterone Support: 5 Healthy Habits to Try in the New Year

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Time to achieve more?

At this time of the year, it’s normal to reflect on the past year and wonder what you could work on to make the next one even stronger.

Whether it’s a muscle-building goal or a bad habit you want to kick – there are many personal habits that you can start to feel stronger, happier and healthier in 2022. After all, a sustainable and healthy lifestyle is key to promoting healthy testosterone levels and making those strong gains.

If you’re at a loss on what to do, we have pulled together five healthy habits that you can try in the new year to support your T levels. Why not pick one to start with, and then add an additional healthy habit each week as you progress?

Don’t forget to recognize your wins (no matter how small) as you go!

Let’s get into it.

5 Healthy Habits to Try in the New Year

  1. Drink a Glass of Water in the Morning

A simple habit, but a very rewarding one. You’re probably already aware of the benefits of being properly hydrated but the trouble is, it can be hard to keep the habit up.

Why not try out this simple way to drink more? Set out a large glass of water next to your kettle, coffee pot or machine so that before you sip anything else, you’ll have a daily dose of hydration and know that you’ve achieved something healthy for your body.

When it comes to fostering muscle gain, water also plays a critical role. This is because it transports the nutrients needed for producing protein and glycogen structures, the building blocks of muscles in the body.

  1. Practice Stress Relief Everyday

While it’s hard to avoid in the modern age, stress is your body’s natural reaction to challenges and demands. It serves an important purpose, like enabling you to respond quickly to threats and danger. However, lengthy exposure to stress may lead to an array of potential risks[1].

Stress can also heavily influence testosterone levels, since higher levels of cortisol (the stress hormone) affects the normal production of testosterone and the functioning of the male reproductive system[2]. This can then lead to issues with libido and even decreased sperm production.

That’s why it’s important to take the time to practice stress relief and do something daily that brings you some joy or calmness. This could be anything from:

  • Spending time outside or going for a hike
  • Eat a well-balanced diet
  • Getting a massage
  • Meditating
  • Exercising
  • Unplugging from social media
  • Spending time with loved ones or friends

You could also practice asking yourself: How are you, really? Think of a word that describes exactly how you’re feeling and make sure you truly acknowledge it. This simple activity is said to be super effective for calming stress and reducing negative thoughts.

Men stretching- Healthy Habits

  1. Stretch More

If you spend a lot of time in the gym lifting heavy, you’ll understand that stretching is a key part of recovery and boosting muscle growth. Stretching boosts oxygen and nutrient delivery to your worked muscles, helping them recover faster.

Mobility is particularly important for weightlifters and bodybuilders, because if their range of motion becomes too limited, they may not be able to train properly or advance with heavier weights. This can also lead to injury.

Stretching is key for improving hip, neck, pelvic and shoulder movement to support the functional and daily movement of your body. It can help to create more elasticity in muscles and boost joint extension so you can stay active. By stretching, you can support your body’s natural ability to move well (and age well).

You don’t need to give up an hour of your day to stretch. In fact, it’s possible to implement a three-minute stretching challenge into your day. What’s most important is to focus on the stretches that your body needs, and stretch areas that are achy.

Not sure where to start? Try these moves:

  • Overhead shoulder stretch – Stand with legs shoulder-width apart and your arms by your side. Interlock your fingers and place palms facing down. Keeping fingers interlocked, raise your arms and stretch them above your head with your palms facing towards the ceiling.
  • Knees to chest – You can do this one in bed. Lie flat on your back, bring one knee to your chest and hold it in position. You should feel this in your lower back.
  • Elevated quad stretch – Place one foot on an elevated bench or block and drop into a lunge. Hold for 20 seconds and repeat on the other side.


  1. Write Out Your Goals (or Tell Someone About Them)

Writing out your goals makes them real and can deliver more of an impact than just thinking about them. Whether it’s a weight goal, weightlifting PB or perhaps a career goal, you can make it seem more achievable by writing it down.

Taking this extra step and having your goals in writing should also help you stick to reaching them.

You could even tell your family and friends about what you’d like to achieve. This can add encouragement and keep you motivated to succeed. Remember to be realistic about the goals you set, ensuring they fit into your life.


  1. Get Enough Sleep

Research suggests that lack of sleep can significantly lower test levels[3]. Testosterone is naturally released within the first few hours of waking up – so by setting yourself up with a regular sleep routine, you’ll achieve a better circadian rhythm, resulting in higher and more consistent T levels.

Make sure you get at least 7 hours of sleep each night to maintain healthy levels of testosterone and give your body the energy needed to power you through your day.

Man sleeping

The Bottom Line

Picking up a new habit isn’t easy, it takes time. The key to pulling it all together is to start small rather than doing too much at once. Picking too many too quickly is unrealistic.

Try one habit a week, see if you can do it daily, and keep practicing it until you can add more healthy habits. After a few weeks[4], the habits should become ingrained and a normal part of your day – in fact, you won’t even need to think twice.

Picking up a new healthy habit is a skill – so learn a new skill for 2022 and start feeling healthier, stronger and happier!