Hormon & VitalCheck für Männer: what can you do yourself?

The Hormon & VitalCheck for men analyzes markers like testosterone, vitamin D, cortisol, and thyroid function. What you can do yourself: 1) **Optimize sleep** – 7–9 hours per night; poor sleep raises cortisol and lowers testosterone. 2) **Manage stress** – meditation, deep breathing, or walks reduce cortisol. 3) **Adjust diet** – zinc (oysters, pumpkin seeds), magnesium (nuts, whole grains), and vitamin D (sunlight, supplements if deficient) support hormone production. 4) **Exercise** – resistance training boosts testosterone; moderate cardio lowers cortisol. 5) **Reduce alcohol** – alcohol disrupts the hormonal axis. **Important:** This test is a screening tool, not a diagnosis. Single values fluctuate (e.g., testosterone peaks in the morning). Consult a doctor for abnormal results. Evidence for these measures is mostly **practice** (clinical consensus) and **human-moderate** (observational studies, not individually validated).