5 Ways to Support Testosterone Naturally
Low energy, reduced muscle mass, low libido, and mood changes can all have many causes, and for some men they relate to testosterone levels. Before turning to hormone therapy, it is worth addressing the lifestyle factors that strongly influence testosterone, since several of them are well supported by research.
1. Strength train and stay active
Resistance training and regular physical activity are among the most reliable lifestyle levers for hormonal and metabolic health. Lifestyle approaches as alternatives or complements to testosterone therapy are reviewed in Sexual Medicine Reviews (PMID 29174957).
2. Maintain a healthy body composition
Excess body fat, particularly around the midsection, is associated with lower testosterone, and the relationship runs both ways. A 2025 study in the Journal of Clinical Endocrinology & Metabolism (PMID 38606934) examined the metabolic effects of combining lifestyle intervention with testosterone in older men with obesity, underscoring how central body composition is to the picture.
3. Prioritize sleep
Testosterone production is tied to sleep, and chronically short or poor quality sleep can lower levels. Consistent, sufficient sleep is a simple and often overlooked factor.
4. Manage stress
Ongoing high stress raises cortisol, which can work against healthy testosterone levels. Stress management practices and recovery time matter.
5. Eat a balanced diet
A whole foods diet with adequate protein, healthy fats, and enough overall energy supports hormonal health. Very restrictive or chronically low calorie eating can have the opposite effect.
If you have persistent symptoms, see a healthcare provider. Testing can identify whether testosterone is genuinely low and help you and your provider decide on the right approach rather than guessing.
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