Quick answer: For many men, everyday habits have a real effect on testosterone: maintaining a healthy weight, eating enough of the right nutrients, training regularly, sleeping 7 to 9 hours, and limiting alcohol. These support your body’s own production. They are not a treatment for a diagnosed deficiency, which is a medical issue best assessed with a healthcare provider.
Testosterone influences muscle mass, bone density, mood, fat distribution, and sexual health, so keeping levels healthy matters well beyond the reproductive system. Below are the evidence-supported habits that help, and when it makes sense to get tested.
What affects your testosterone
Testosterone production is regulated by the hypothalamic-pituitary-gonadal (HPG) axis. Several everyday factors influence that system, including body weight, diet, sleep quality and quantity, alcohol intake, and stress [1]. That is good news: several of the biggest levers are within your control.
Estimates of how many men have low testosterone vary widely by population and by how “low” is defined. What matters for you individually is your own symptoms and, if warranted, your own test results.
Diet
A balanced diet supports healthy hormone production. Deficiencies in certain nutrients, particularly zinc, magnesium, and vitamin D, can affect the HPG axis and testosterone [1]. Magnesium in particular is directly associated with higher testosterone levels in older men [2].
Obesity works against testosterone: excess fat tissue increases conversion of testosterone to estrogen and disrupts hormonal signalling. Reducing excess weight is one of the most effective dietary levers.
Foods worth prioritizing include fish and shellfish, dark leafy vegetables, avocados, eggs, berries, pomegranates, and unsweetened cocoa. Limiting added sugar and excess saturated fat helps.
Exercise
Physical activity is consistently associated with healthier testosterone levels; sedentary men tend to have lower levels than active men [3]. Resistance training and interval training are the most studied, and both are reasonable choices [4]. Examples of the kinds of training studied include compound lifts (such as bench press, leg press, and lat pulldown) and short high-intensity intervals such as sprints [5].
One caveat: more is not always better. Excessive training volume without adequate recovery can raise cortisol and work against you [6]. Train hard, but recover.
Sleep
Testosterone follows a daily rhythm, peaking in the early morning and falling through the day; in men in their 30s and 40s, afternoon levels run roughly 20 to 25 percent lower than morning levels [7]. Short sleep meaningfully lowers next-day levels; in one study, restricting healthy young men to 4 to 5 hours reduced daytime testosterone by roughly 10 to 15 percent [8]. Aim for 7 to 9 hours of good-quality sleep.
Alcohol and other substances
Heavy alcohol use is toxic to the testosterone-producing cells in the testes and disrupts hormone synthesis [9]. Several other substances, including opioids and cannabis, can also affect the HPG axis and lower testosterone. Reducing alcohol is one of the faster lifestyle changes with a hormonal payoff.
Herbs and supplements: what the evidence actually says
Some herbs are marketed for testosterone. The most-studied are fenugreek and ashwagandha, but the evidence is preliminary and mixed, and effects (where seen) are generally modest [10]. Supplements are not a substitute for addressing weight, sleep, and alcohol, and some can interact with medications. Talk to a healthcare provider before starting any supplement.
A quick self-check
Consider getting tested if several of these apply: persistent fatigue, reduced sex drive, difficulty building or keeping muscle despite training, increased abdominal fat without a diet change, or low mood.
When lifestyle is not enough
Lifestyle helps most men, but it does not fix every case. Men with clinically low testosterone (hypogonadism) confirmed by testing may need medical treatment, which is prescribed and monitored by a physician. Testing is the way to know which situation applies to you.
Frequently asked questions
How quickly do lifestyle changes work? It varies. Sleep and alcohol changes can affect levels relatively quickly; weight loss and training build over months.
Can supplements raise my testosterone? Correcting a real deficiency (for example, vitamin D or zinc) may help. Evidence for boosting testosterone in men who are not deficient is limited.
When should I get tested? If you have several ongoing symptoms, testing gives you a clear answer rather than guessing.
When to speak with a provider
If these symptoms sound familiar, speak with a licensed healthcare provider about whether hormone testing is appropriate for you.
Disclaimer
This article is for general information only and, like all content on Gambit’s Health Hub, is not a substitute for professional medical advice, diagnosis, or treatment. For any health concern, consult a licensed physician. Speak with a provider before starting any supplement.
References
- Wrzosek M, Woźniak J, Włodarek D. The causes of adverse changes of testosterone levels in men. Expert Review of Endocrinology & Metabolism. 2020;15(5):355–362. doi:10.1080/17446651.2020.1813020.
- Maggio M, Ceda GP, Lauretani F, et al. Magnesium and anabolic hormones in older men. International Journal of Andrology. 2011;34(6 Pt 2):e594–e600. PMID: 21675994.
- Steeves JA, Fitzhugh EC, Bradwin G, McGlynn KA, Platz EA, Joshu CE. Cross-sectional association between physical activity and serum testosterone levels in US men: results from NHANES 1999-2004. Andrology. 2016;4(3):465–472. PMID: 26991734.
- Systematic review of factors modulating the effect of exercise on testosterone levels in men, including sedentary time. PMC7739287.
- Acute testosterone responses to resistance and high-intensity interval training protocols. PMID: 29940266.
- Roberts AC, McClure RD, Weiner RI, Brooks GA. Overtraining affects male reproductive status. Fertility and Sterility. 1993;60(4):686–692.
- Brambilla DJ, Matsumoto AM, Araujo AB, McKinlay JB. The effect of diurnal variation on clinical measurement of serum testosterone and other sex hormone levels in men. Journal of Clinical Endocrinology & Metabolism. 2009;94(3):907–913. doi:10.1210/jc.2008-1902. PMID: 19088162.
- Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173–2174. doi:10.1001/jama.2011.710.
- Emanuele MA, Emanuele NV. Alcohol and the male reproductive system. Alcohol Research & Health. 2001;25(4):282–287. PMID: 11910706.
- Smith SJ, Lopresti AL, Teo SYM, Fairchild TJ. Examining the effects of herbs on testosterone concentrations in men: a systematic review. Advances in Nutrition. 2021;12(3):744–765. PMID: 33150931.
