Lifestyle Modifications to Optimize Testosterone

Roughly 40% of men are now experiencing testosterone deficiency1 There are several ways to try to optimize hormones naturally. Here are some examples…
 

Achieve and maintain a healthy body weight. Obesity causes low testosterone because the excess fat causes hormonal dysregulation.2 If overweight, slow, steady, sustainable weight loss is the goal as overly restrictive diets can exacerbate the issue.3
 

Eat a healthy diet. Stick to whole foods, healthy fats, and a diversity of plants. Fats are the building blocks of steroid hormones, and a healthy gut microbiome plays an important role in neurohormonal signaling.4
 

Exercise regularly. At least 150 minutes of aerobic activity and two days of strength training per week. 5 Conversely, avoid overtraining which can also trigger hormonal dysregulation.6
 

Sleep enough. Hormonal regulation is deeply connected to our circadian rhythm.7
 

Get outside. Sun exposure can help regulate melatonin (a sleep-signaling hormone) and maintain
vitamin D, both of which affect testosterone levels.8,9
 
Manage stress. Chronically high cortisol (the stress hormone) can block the production and signaling of testosterone leading to a deficiency.10
 

Avoid regular alcohol consumption. Alcohol has deleterious effects on the entire hormonal cascade, ultimately resulting in lower levels of testosterone.11
 

Consider nutritional supplements but be careful. Generally, supplements are only useful when a deficiency is present and when taken in excess can be dangerous. Consult with a medical provider to determine which supplements are right for you and to monitor their effectiveness over time.
 

These lifestyle modifications can help to improve your testosterone levels but keep in mind, even if done flawlessly, these may only result in modest changes and with age your testosterone will inevitably decline. If your levels are significantly low, you have made these modifications and are still having symptoms, or these lifestyle changes are not feasible, testosterone replacement therapy (TRT) might be the right next step.
 

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1. Mulligan, T., Frick, M.F., Zuraw, Q.C., Stemhagen, A., McWhirter, C. (2006). Prevalence of hypogonadism in males aged at least 45 years: the HIM study. International Journal of Clinical Practice, 60(7), 762-9. doi: 10.1111/j.1742-1241.2006.00992.x. PMID: 16846397; PMCID: PMC1569444.

2. Muller, M., Tonkelaar, I, Thijssen, J.H., Grobbee, D.E., van der Schouw, Y.T. (2003). Endogenous hormones in men aged 40-80 years. European Journal of Endocrinology,149(6), 583–589. https://doi.org/10.1530/eje.0.1490583

3. Epstein, R. H. (2021). Can specific foods or diets boost your testosterone levels? The New York Times. https://www.nytimes.com/2021/11/02/well/male-testosterone-levels.html

4. The Institute for Functional Medicine. (2024). Hormones and the gut microbiome. https://www.ifm.org/news-insights/sex-hormones-and-the-gut-microbiome/

5. Centers for Disease Control and Prevention. (2022). How much physical activity do adults need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm

6. Cadegiani, F. & Kater, C. (2019). Novel causes and consequences of overtraining syndrome: the EROS-DISRUPTORS study. BMC Sports Science, Medicine and Rehabilitation, 11(21), 1-13. https://doi.org/10.1186/s13102-019-0132-x

7. Gnocchi, D., & Bruscalupi, G. (2017). Circadian rhythms and hormonal homeostasis: Pathophysiological implications. Biology, 6(1), 10. https://doi.org/10.3390/biology6010010

8. Ibid.

9. Monson, N. R., Klair, N., Patel, U., Saxena, A., Patel, D., Ayesha, I. E., & Nath, T. S. (2023). Association between vitamin D deficiency and testosterone levels in adult males: A systematic review. Cureus, 15(9), e45856. https://doi.org/10.7759/cureus.45856

10. Xiong, X., Wu, Q., Zhang, L., Gao, S., Li, R., Han, L., Fan, M., Wang, M., Liu, L., Wang, X., Zhang, C., Xin, Y., Li, Z., Huang, C., & Yang, J. (2022). Chronic stress inhibits testosterone synthesis in Leydig cells through mitochondrial damage via Atp5a1. Journal of cellular and molecular medicine, 26(2), 354–363. https://doi.org/10.1111/jcmm.17085

11. Emanuele, M. A., & Emanuele, N. V. (1998). Alcohol’s effects on male reproduction. Alcohol health and research world, 22(3), 195–201.