Maintaining healthy testosterone levels is important for overall well-being. Testosterone is a key hormone that influences biological processes like muscle mass, bone density, fat distribution, sexual function, energy levels and more.
While testosterone naturally decreases as you age, lifestyle factors like diet, exercise, stress and sleep can also impact testosterone levels. Making healthy choices in your lifestyle habits, with your healthcare provider’s guidance, can help you keep your hormones balanced.
If you’re looking for evidence-based ways to boost your testosterone levels, here’s what you need to know.
Prioritize strength training and exercise
Testosterone levels can rise in response to exercise. Changes in testosterone can depend on several factors, such as the type of exercise you’re doing, your age, nutrition status, stress levels and other aspects of your health.
While studies show that exercise can increase testosterone in the short term, more research is needed to determine whether working out is associated with long-term changes in testosterone.
Generally, resistance training may be one of the most effective ways to support healthy testosterone levels. Since testosterone is an anabolic hormone (i.e., it helps your body build muscle), resistance training triggers your body to release testosterone to support muscle growth. While high-intensity interval training (HIIT) and cardio workouts may also help you maintain healthy testosterone levels, research seems to support strength and resistance training more consistently in relation to increases in testosterone production.
Regardless of the type of exercise you do, the key is consistency. Work with your healthcare provider to determine the right cadence and health goals for your unique needs.
Focus on nutrition and healthy fats
While individual foods or specific diets are unlikely to have a direct effect on testosterone, an overall balanced diet can support healthy testosterone production.
As with any healthy diet, it’s important to get high-quality protein from lean meats, fish, eggs, beans and dairy. Additionally, healthy fats like avocado, nuts, seeds and olive oil can help provide the building blocks for hormones, including testosterone. Avoid highly restrictive diets, especially low-fat diets, which can negatively impact testosterone. Limit sugar and refined carbs, which can spike blood sugar (Type 2 diabetes, characterized by high blood sugar, is associated with low testosterone), as well as alcohol, as excess drinking is also linked with low testosterone levels.
Manage stress
When you're stressed, your body releases cortisol and other hormones that signal the pituitary gland to produce less testosterone.
Find healthy stress relief by seeking therapy if needed. Consistent habits, like exercise, meditation and hobbies you enjoy, are also healthy ways of reducing stress. If you have anxiety or uncontrolled stress, talk to your healthcare provider about strategies to manage it effectively.
Prioritize quality sleep
Sleep can affect your body’s cadence of testosterone production; therefore, lack of sleep may result in imbalanced testosterone levels.
While research on the relationship between poor sleep and low testosterone is not conclusive, it’s generally beneficial to maintain good sleep hygiene. Aim for seven to nine hours of quality sleep each night. Remember to limit screen time and reduce caffeine, alcohol and heavy meals in the evening. Additionally, consider blackout curtains if light interrupts your sleep.
If you suspect a sleep disorder may be interfering with your rest, talk to your healthcare provider about how you can investigate and address your concerns.
Discuss medications and therapy with your healthcare provider
Knowing your testosterone level allows you to be proactive about your health. But lifestyle changes aren’t sufficient for everyone, and testosterone replacement therapy (TRT) may be an option for some people with clinically low testosterone levels. Your healthcare provider can provide further evaluation to determine if TRT is appropriate for you. There are potential side effects, so thorough testing and monitoring under a provider’s care is essential.
Get your testosterone levels tested
Regardless of your approach to maintaining healthy testosterone levels, getting tested is key to understanding your health status and working with your healthcare provider on your unique goals.
Labcorp OnDemand's Comprehensive Testosterone Test measures your total testosterone (the entire amount of testosterone circulating in your bloodstream), free testosterone (the amount of testosterone in your bloodstream that is unbound to proteins and available for your body to use) and proteins that bind to and transport testosterone throughout the body.
Consider Labcorp OnDemand’s Men’s Health Test for a thorough overview of your testosterone levels and related biomarkers (i.e., measures of biological processes), like cholesterol and blood sugar, that may be playing an indirect role in testosterone production.
Bottom line: Supporting healthy testosterone levels through healthy lifestyle habits takes consistency, but the impact on your overall well-being makes it worthwhile. Remember to consult your healthcare provider before making major changes. Testing gives you the information needed to take control of your health.
