Testosterone plays a vital role in menβs physical and mental health. It supports muscle mass, libido, mood, energy levels, and overall wellbeing. But after the age of 30, natural testosterone production gradually declines, often leading to symptoms like fatigue, reduced motivation, lower sex drive, and weight gain.
While medical treatment is an option, many Australian men over 40 are turning to natural strategies to maintain healthy testosterone levels. If you're looking for a medication-free way to support your hormones, here are five scientifically backed lifestyle changes that can help.
A balanced diet plays a key role in hormone health. Focus on whole foods that are rich in specific nutrients linked to testosterone production, including:
Alt text: Testosterone-boosting foods for men
Eating nutrient-dense, whole foods not only helps increase testosterone but also supports overall health and energy levels.
Physical activity, especially resistance training, is one of the most effective ways to raise testosterone naturally.
Aim for 3β4 workouts per week, alternating between strength training and cardio. Keep workouts intense but manageable to avoid overtraining, which can suppress testosterone.
Lack of sleep is a major cause of low testosterone. Men who sleep fewer than 6 hours per night tend to have significantly lower testosterone levels than those who get 7β9 hours.
Improved sleep doesnβt just support testosterone. It enhances focus, metabolism, and mood.
Chronic stress elevates cortisol, a hormone that interferes with testosterone production. Over time, high cortisol levels can lead to fatigue, belly fat, and low libido.
Reducing daily stress can help restore healthy testosterone levels and improve your overall quality of life.
Excess body fat, especially around the abdomen, can reduce testosterone and increase estrogen in men. Losing weight naturally helps rebalance hormones and may even reverse mild testosterone decline.
Even modest weight loss (5β10%) can result in measurable improvements in testosterone levels and energy.
Q: Can natural methods really raise testosterone? A: Yes, especially in men with mild hormone imbalance. Lifestyle changes can lead to noticeable improvements in energy, mood, and libido.
Q: How long before I notice results? A: It varies by person, but many men feel better within 4β8 weeks of consistent changes.
Q: Do supplements help? A: Certain supplements like zinc, magnesium, or vitamin D may support testosterone, but should complement a healthy lifestyle, not replace it.
Want to check your current testosterone levels and get a personalised wellness plan? Book your free hormone assessment with Menova Health today.
For more information or support, reach out to our team, available 24/7.
1300 001 459
info@menovahealth.com.au