Boosting Testosterone Naturally: Lifestyle Changes And Habits!

Lifestyle can be the dominant factor that decides the presence of the hormones produced in your body including testosterone. It is a health hormone essential for both men and women and is found in more amounts in men.

The hormone can affect your overall health in many ways when it is present in less quantity in your body, also the excessive quantity can cause health challenges for you. 

Recently, the hectic work-life schedules and the lack of time that each one gets to take care of their body have been making internal changes too, affecting the synthesis of testosterone and other hormones. In this article, let’s see how lifestyle and habits affect testosterone levels and what can be done to resolve that. 

Natural Ways To Boost Testosterone

There are multiple ways to boost testosterone naturally. However, you have to keep in mind that high testosterone is not the factor that determines your manliness. Also, it is not like all men have to maintain the same amount of testosterone levels in their bodies. There is a typical normal amount for men, and it can be different for young men, middle-aged adults, and elders. This itself can be different for people who have different body types, and health conditions. 

? Go Through The Natural Ways To Boost Testosterone:

  • Get a sound sleep
  • Eat nutrient-rich and healthy foods
  • Maintain a healthy weight
  • Stay physically active 
  • Avoid stress and anxiety
  • Say no to alcohol
  • Take supplements, if needed
  • Make vitamins a part of your life 

These might seem simple and you might wonder if sleep and food can have a role in your hormone levels. The fact is, yes, it can.

Aerobics - Testosterone Boosting Workouts

Can Lifestyle Affect Testosterone Levels?

Your lifestyle is the primary factor that can affect your testosterone levels. It is true that you can drop hormone levels due to genetic and other external factors. Studies have shown that testosterone levels have a heritability factor in men. Further studies on this are still going on. 

The way you live and treat your body is the basic part of everything. How you treat your body, the same way your body will respond. If you get good sleep, eat well, practice self-care, and try to be happy and positive, all these will be reflected.

But, if you decide to drain in alcohol, sleep a few hours, start your day with junk and processed foods, spend a lot of time indoors, and do not move at all, then you are bound to gain weight, develop all kinds of diseases and will not be a support for you. 

Let’s see how different factors affect the level of testosterone in the body.  

The Role Of Diet In Testosterone Levels

What you eat affects how much you weigh. And, being overweight and obese lowers testosterone levels. So eat healthy, and know what you are eating. The foods you eat help to produce more testosterone. Try adding:

? Testosterone Boosting Foods

  • Fiber
  • Soy items
  • Green tea
  • Nuts
  • Multicolored fruits and veggies

When you read about what to eat, it is important to know what not to eat. So, try avoiding:

? Testosterone Dropping Foods

  • Processed food items
  • Unhealthy amounts of caffeine
  • Too much sugar
  • Excessive red meat
  • Artificial food colors

“Will quitting alcohol increase testosterone?” This is a most asked question. The answer is ‘yes’. Daily intake of alcohol and other drugs can prevent the body from producing the normal amount of testosterone. 

The Role Of Sleep In Testosterone Levels

The majority of the testosterone release takes place when you sleep and when your body is under proper rest. There are studies that show getting less than 8 hours of sleep continuously for many days can reduce testosterone levels as low as 15 percent on a consecutive day. 

In short, when you sleep less, it affects the nighttime testosterone release, as well as the daytime testosterone release, of the next day. 

The Role Of Workouts In Testosterone Levels 

You can start to work out and do it regularly, soon you will be able to see a hike in your testosterone levels. Working out helps you to stay physically active, your body will have more movements, and it will also help in keeping an ideal and healthy weight. Some of the exercise categories that can be helpful are:

Weight Lifting-Testosterone Boosting Workouts

? Testosterone Boosting Workouts

  • Weight lifting workouts
  • Aerobics 

Weight lifting increases resistance and aerobics boosts the heart rate both these can be helpful when it comes to giving additional support to the body to increase the level of testosterone

The Role Of Medication In Testosterone Levels

You can consider starting medications that can effectively boost testosterone levels

As a general support, you can consider supplements that have

  • Epimedium
  • Tongkat Ali
  • Magnesium 
  • Zinc
  • Saw Palmetto
  • Grape seed extract and so on. 

At any cost, do not blindly follow any supplements that you see in a random ad. Also, do not buy the OTC medications. Consult a doctor and get the medication that is suitable for you. 

Read More:- Symptoms Of High Testosterone In Women – How Does It Caused?

To Take Away

Living healthy can have a lot of benefits for you. Each day it is getting proven that a wide range of medical conditions are due to the poor lifestyle choices that you make. Therefore, you can try to make a few little changes to your life that can have bigger impacts on you.

When it comes to the production of hormones, the role that they play in the body is significant.

The whole balance of your body will be lost if a minor happens in the hormone production. In this article, we discussed the do’s and don’ts of daily life that can affect testosterone levels. Try to follow that and get help from your doctor when it is needed. 


Q. Can diabetes affect testosterone levels?

People who have type 2 diabetes are prone to have lower levels of testosterone. 

Q. Does quitting alcohol boost testosterone?

Stopping the intake of alcohol can help the body to increase the production of testosterone naturally. 

Q. What activities increase testosterone naturally?

You can try squats and deadlifts to increase your testosterone levels, naturally. 

About the Author

Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience.

Leave a Comment