Exercise: Virtually all forms of exercise help to reduce cortisol and elevate testosterone levels in both men and women. Pick a type of exercise that you enjoy and do it on as many days of the week as possible.
Diet: Eating a balanced diet with plenty of brightly colored fruits and vegetables, lean proteins, and unrefined/whole carbohydrates will provide the essential nutrients required by the body to mount an effective stress response.
Stress Management: Stress researchers from around the world have shown that how we perceive and cope with a given stressor can determine our hormonal response to that stressor.
Dietary Supplements: In addition to a balanced diet, certain dietary supplements are effective in naturally maintaining normal levels and balance of cortisol and testosterone. For example, on an episode of The Dr. Oz Show, I spoke with Dr. Oz about Eurycoma longifolia, or Tongkat ali, a Malaysian root often called Malaysian ginseng for its energy-boosting effects. Tongkat ali is a safe and effective natural way to bring testosterone levels back to within normal ranges; I consider it as probably the best first-line therapy for anybody suffering from chronic stress and exhaustion. In traditional Malaysian medicine, eurycoma is used as an anti-aging remedy because of its positive effects on energy levels and mental outlook, which are most likely the result of improved biochemical balance.
In a perfect world, we would have low stress and high energy levels because we could easily maintain our balanced hormone levels of youth. Alas, the very process of living and aging in our stressful world leads us toward elevated cortisol and suppressed testosterone – which combine to promote exhaustion, depression, and weight gain – unless we take proactive steps to maintain our biochemical balance.