Your daily habits play just as big a role. The good news? You don’t need a fancy gym membership or some extreme routine—just a few tweaks to your lifestyle can make a world of difference.
Let’s break it down.
1. Prioritise Sleep (Seriously, Don’t Skip This One)
If there’s one thing you take away from this, let it be this: poor sleep = low testosterone. Your body produces most of its testosterone while you’re snoozing, so if you’re skimping on rest, you’re shortchanging your hormones.
Aim for 7-9 hours
Less than six hours a night? That’s a recipe for disaster when it comes to testosterone.
Ditch the screens before bed
The blue light from your phone messes with melatonin, the sleep hormone. Try reading a book or dimming the lights instead.
Create a solid sleep routine
Going to bed and waking up at the same time every day helps regulate your hormones.
2. Get Moving (But Don’t Overdo It)
Exercise is a testosterone booster, but there’s a catch—too much cardio or overtraining can actually do the opposite. The key? Strength training and high-intensity workouts.
Lift weights
Compound movements like squats, deadlifts, and bench presses are gold for testosterone.
Sprint, don’t jog
High-intensity interval training (HIIT) is way better for your hormones than long-distance running.
Take rest days
Overtraining increases cortisol (the stress hormone), which kills testosterone levels.
Not a gym fan? No worries. Even bodyweight exercises like push-ups and squats can make a difference.
3. Manage Stress Like a Pro
Look, stress is a part of life. But chronic stress? That’s a testosterone killer. When stress levels spike, your body produces cortisol, and guess what? Cortisol and testosterone don’t get along.
Try deep breathing
Just a few minutes of deep breaths can lower stress fast.
Get outside
A walk in nature is one of the easiest ways to reset your mind and lower cortisol.
Laugh more
Sounds silly, but laughter genuinely helps keep stress in check. Watch a comedy, chat with a mate—whatever gets you chuckling.
4. Cut Down on Toxins (Without Becoming a Health Freak)
Modern life is full of chemicals that mess with our hormones—plastics, processed foods, even some grooming products. Here’s how to minimise the damage without overcomplicating things:
Ditch plastic water bottles
BPA in plastic can lower testosterone. Go for a glass or stainless steel bottle instead.
Check your grooming products
Some contain endocrine disruptors (fancy term for testosterone killers). Switch to natural alternatives where you can.
Limit alcohol
A pint or two won’t hurt, but too much booze (especially beer) increases estrogen.
5. Sunlight & Cold Showers (Trust Me on This One)
Two easy hacks that make a massive difference:
Get more sunlight
Vitamin D is one of the most effective natural testosterone boosters. Even 15-30 minutes outside can help.
Try cold showers
They’re brutal at first, but they improve circulation, reduce stress, and may even boost testosterone. Plus, they wake you up properly in the morning!
Small Tweaks, Big Results for your Testosterone
You don’t need to overhaul your life overnight. Pick one of these habits to start with—maybe improving your sleep, lifting a few weights, or getting more sunlight. Stick with it, and over time, you’ll feel the difference in your energy, strength, and overall vibe.
So, what’s the first habit you’re going to try?