5 Lifestyle Changes That Can Naturally Boost Testosterone Levels

  • Written by Menova Health
  • Published 2025-07-08

Testosterone plays a vital role in men’s 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.

1. Eat Foods That Support Testosterone Production

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

βœ… Best Foods for Testosterone:

  • Eggs: Packed with healthy fats and vitamin D, both crucial for testosterone synthesis.
  • Tuna & salmon: Rich in omega-3 fatty acids and vitamin D.
  • Spinach & kale: Loaded with magnesium, which supports free testosterone levels.
  • Nuts & seeds (like almonds, pumpkin seeds): Contain zinc, a mineral essential for hormone production.
  • Olive oil & avocados: Healthy fats that help produce and regulate testosterone.

🚫 Foods to Limit:

  • Processed foods and trans fats
  • Excessive sugar
  • Alcohol (especially in large amounts)

Eating nutrient-dense, whole foods not only helps increase testosterone but also supports overall health and energy levels.

2. Build a Testosterone-Boosting Exercise Routine

Physical activity, especially resistance training, is one of the most effective ways to raise testosterone naturally.

πŸ‹οΈβ€β™‚οΈ Best Exercises for Boosting Testosterone:

  • Weightlifting: Compound movements like squats, deadlifts, and bench presses trigger testosterone release.
  • High-Intensity Interval Training (HIIT): Short bursts of intense effort followed by rest can improve hormone balance.
  • Sprints or cycling intervals: Improve cardiovascular health and stimulate hormone production.

Aim for 3–4 workouts per week, alternating between strength training and cardio. Keep workouts intense but manageable to avoid overtraining, which can suppress testosterone.

3. Improve Your Sleep Hygiene

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 7–9 hours.

😴 Tips for Better Sleep:

  • Stick to a consistent sleep schedule (even on weekends)
  • Avoid screens and bright lights 1–2 hours before bed
  • Keep your bedroom cool, dark, and quiet
  • Avoid caffeine late in the day
  • Limit alcohol before bedtime

Improved sleep doesn’t just support testosterone. It enhances focus, metabolism, and mood.

4. Manage Stress to Regain Hormonal Balance

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.

πŸ§˜β€β™‚οΈ Stress Management Strategies:

  • Mindful breathing or meditation: Just 10 minutes a day can lower cortisol.
  • Regular physical activity: Exercise relieves stress while boosting hormones.
  • Journaling or gratitude practice: Helps reduce anxiety and improve mental wellbeing.
  • Spending time in nature or with loved ones: Supports emotional balance.

Reducing daily stress can help restore healthy testosterone levels and improve your overall quality of life.

5. Maintain a Healthy Weight

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.

πŸ’‘ Weight Loss Tips for Hormonal Health:

  • Combine strength training with cardio
  • Prioritise high-protein meals and fibre-rich foods
  • Cut down on processed carbohydrates
  • Drink plenty of water throughout the day
  • Monitor portion sizes and avoid emotional eating

Even modest weight loss (5–10%) can result in measurable improvements in testosterone levels and energy.


FAQs

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 4–8 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.

Sources

  • Harvard Health: https://www.health.harvard.edu
  • Mayo Clinic: https://www.mayoclinic.org
  • Journal of Clinical Endocrinology & Metabolism (via PubMed)
  • Australian Government Department of Health