Testosterone is one of the most powerful hormones driving strength, muscle growth, recovery, and overall performance. In the fitness world, it’s often seen as the foundation of getting bigger, leaner, and stronger—but its influence extends well beyond the gym. Testosterone also plays a key role in physical, mental, and emotional wellbeing. That’s why the global decline in testosterone levels is more than a medical concern—it’s a performance issue.
In part one of this series, we explored how widespread this decline has become and the lifestyle, environmental, and health factors contributing to it. As highlighted, falling testosterone levels are not something men need to accept as inevitable. Many of the drivers are within our control, and small, consistent changes can have a meaningful impact.
This article focuses on what you can do about it. We’ll cover simple, evidence-based strategies that fit easily into a fitness-focused lifestyle. From training and nutrition to sleep, stress, and recovery, these practical steps can help support healthy testosterone levels and improve how you feel, train, and perform—both inside and outside the gym.
Training exercises for hormone health
Current evidence shows that heavy resistance training is the most effective approach for producing both acute and sustained increases in testosterone (1). To maximise this response, training programmes should emphasise compound lifts such as squats, deadlifts, and bench presses. These should be performed at 70–85% of one repetition maximum for multiple sets of 8–12 reps, with short rest intervals of 60–90 seconds between sets and exercises (2).
Cardiovascular exercise has also been shown to increase testosterone levels. For example, Hackney and colleagues (3) compared free testosterone responses in endurance-trained men during high-intensity interval training (HIIT) and steady-state endurance exercise (SSE). The HIIT routine comprised 90 second sprints at 100–110% VO₂max with 90 second recovery periods. The SSE routine involved a steady 45 minute run at 60–65% VO₂max. Although both protocols increased testosterone, HIIT produced a greater response.
Despite the benefits of exercise, excessive training—particularly high volumes of cardiovascular exercise—can negatively affect testosterone levels. One study found that the resting testosterone levels of endurance-trained males (average training history ~12 years, ~6.6 days/week, ~68 minutes/day) were up to 40% lower than their sedentary counterparts (4).
Optimise body composition
Many people focus primarily on weight loss to improve health outcomes. While weight loss can help, the focus should be on optimising body composition by reducing fat and increasing muscle mass. This is because high levels of muscle are associated with higher levels of testosterone, while high levels of body fat are associated with lower levels of testosterone.
By focusing on body composition, you’ll create a hormonal environment that supports sustained testosterone production and reduces the activity of the testosterone-lowering enzyme, aromatase. A well-balanced diet combined with an appropriate exercise programme—particularly resistance training—best supports this goal.
Address lifestyle factors
In part one of this series, we explored how lifestyle factors such as diet, sleep, chronic stress, alcohol and substance abuse negatively impact testosterone levels. Presented here are some relatively simple hacks that can be employed to prevent or reduce their effect.
Testosterone levels peak during REM sleep and in the early hours of the morning. This makes adequate sleep one of the most effective ways to prevent testosterone decline. This can be achieved by aiming for seven to nine hours of quality sleep per night and maintaining consistent sleep and wake times. You should also create a sleep-friendly environment that is dark, cool, and quiet. Sleep can be further improved by limiting caffeine and screen exposure before bedtime.
Chronic psychological stress elevates cortisol, which directly inhibits testosterone synthesis. Therefore, anything we can do to reduce stress will contribute to maintaining healthy testosterone levels. A number of strategies have been shown to be effective. These include the use of stress-reducing practices such as mindfulness, meditation, yoga, and breathing exercises, participating in regular physical activity, managing workload, and building strong social connections.
Chronic heavy drinking and binge drinking directly impact testosterone production by damaging Leydig cells in the testes. Consequently, alcohol consumption should be limited to occasional or moderate drinking (for example, a glass of wine or one beer daily), which has been shown to have no significant effect on testosterone. The use of a variety of recreational drugs can also reduce testosterone and should be avoided or limited.
Eating for hormone optimisation
Eating to support testosterone closely aligns with general dietary recommendations for health and muscle hypertrophy. Prioritise whole foods, ensure adequate macronutrient and micronutrient intake, and limit highly processed foods, refined sugars, and trans fats.
Because the body synthesises testosterone from cholesterol, healthy fats play a crucial role in hormone production. Good sources include olive oil, nuts, avocados, and fatty fish. Both fat type and total fat intake matter. Diets providing less than 20% of calories from fat associated with reduced testosterone levels (6), whereas moderate-fat diets (30–40% of calories from fat) support increased testosterone production (7). Adequate protein intake supports muscle growth and maintenance, which in turn optimises body composition. The International Society of Sports Nutrition (ISSN) recommends 1.4–2.0 g of protein per kilogram of body weight per day (8). Lean sources such as poultry, fish, legumes, and dairy are preferable.
Extremely high protein intakes (>3.4 g/kg/day), particularly when combined with very low carbohydrate intake, can reduce testosterone levels. Research has reported reductions of approximately 5.23 nmol/L under these conditions (9).
Ensure an adequate intake of micronutrients
Beyond macronutrients, testosterone production requires sufficient intake of key micronutrients, including vitamin D, magnesium, zinc, vitamin B12, vitamin K2, iodine, and selenium. While a well-planned diet can provide these nutrients, many individuals consuming a typical Western diet fall short.
In such cases, supplementation may help. Prasad and colleagues (10) demonstrated that six months of zinc supplementation significantly increased serum testosterone in marginally zinc-deficient elderly men. Similarly, one study showed that supplementing with 3,332 IU of vitamin D per day significantly increased total and free testosterone levels in vitamin D-deficient men with low testosterone (11).
The growing problem of steroid use
Anabolic steroid use presents a growing challenge to testosterone health, extending beyond elite athletic populations. Estimates suggest that two to six percent of young men in the UK have used them, with higher rates among gym-going populations (5).
Although steroids increase testosterone initially, long-term use is associated with the suppression of natural production, leading to hypogonadism. For this reason, their use should be discouraged, and those individuals using or considering using them should be informed of their detrimental effects.
Reducing the impact of endocrine-disrupting chemicals
Exposure to endocrine-disrupting chemicals is playing an increasing role in the decline of testosterone. Unfortunately, managing their impact is often more difficult than tackling many of the lifestyle factors that contribute to the problem. These substances exist in various forms, are present throughout our environment, and often remain hidden or undetectable. They are found in plastics, food packaging, personal care products, and household items, and contaminate our food in the form of pesticides.
We can minimise their impact by reducing our use of plastic containers, especially when heating food, and choosing glass or stainless steel alternatives. When possible, we should opt for natural personal care products that are free of phthalates, and always wash fruits and vegetables thoroughly before consumption to remove any pesticides.
Testosterone boosting supplements: What you need to know
Interest in naturally increasing testosterone has driven the development of numerous supplements, including Tongkat Ali, Ashwagandha, Fenugreek, D-Aspartic Acid, Tribulus Terrestris, and Turkesterone. Manufacturers often market these products as safe, natural alternatives to anabolic steroids—but effectiveness varies widely.
Before using a supplement, consider the following questions:
What evidence supports its use?
Human clinical trials provide the strongest evidence, particularly randomised, placebo-controlled studies with adequate sample sizes. Meta-analyses and systematic reviews offer more reliable conclusions than single studies. Animal and cell studies may suggest mechanisms but do not guarantee real-world effects in humans.
Who participated in the studies?
Supplement effectiveness often depends on baseline testosterone levels. Some supplements increase testosterone in older or deficient men but show little or no effect in healthy young men with normal levels.
What outcomes did researchers measure?
Studies may measure total, free, or bioavailable testosterone. A supplement may affect one measure but not others. Strong studies also assess real-world outcomes such as strength, libido, mood, or body composition.
Did researchers control for confounding factors?
Lifestyle factors such as sleep, stress, diet, and training strongly influence testosterone. Poor control of these variables can exaggerate or obscure supplement effects.
Does bias influence the findings?
Supplement companies may cherry-pick studies or exaggerate results. Independent, peer-reviewed research generally offers greater reliability, especially when authors disclose conflicts of interest.
Are there safety concerns?
“Natural” does not mean risk-free. Supplements can cause side effects, including gastrointestinal distress, and may interact with medications or disrupt other hormones. Long-term safety data often remain limited.
A practical path to higher testosterone
Scientific evidence clearly shows that testosterone levels are declining in the male population, but this trend is not inevitable. The most effective first step involves addressing modifiable lifestyle factors, such as training, nutrition, sleep, stress management, and environmental exposures.
Testosterone-boosting supplements may help some individuals, but users should approach them cautiously and evaluate safety and evidence carefully. For others, testosterone replacement therapy (TRT) may provide appropriate treatment, but clinicians should prescribe it only when benefits clearly outweigh risks and under proper medical supervision.
Ultimately, optimising testosterone often comes down to marginal gains. Multiple small improvements can combine to produce meaningful, long-term benefits for hormone health, performance, and overall well-being.
References
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7) Whittaker J, Wu K. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. J Steroid Biochem Mol Biol. 2021 Jun;210:105878. doi: 10.1016/j.jsbmb.2021.105878. Epub 2021 Mar 16.
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11) Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
