Alright, mate—so we’ve talked about food, exercise, and lifestyle tweaks. But here’s something most people overlook when it comes to testosterone: your relationships. Yep, the way you interact with others—mates, partners, colleagues, even strangers—can have a massive impact on your hormone levels.
You ever notice how you feel more confident, energised, and even stronger after spending time with good company? That’s not just in your head. Human connection plays a key role in regulating testosterone, and by making a few small changes to your social life, you can give your hormones a natural boost.
Let’s get into it.
1. Surround Yourself with Positive, Ambitious People
Ever heard the saying, you’re the average of the five people you spend the most time with? Turns out, that’s true—even for your testosterone.
Confidence is contagious – Being around people who are ambitious, active, and self-assured rubs off on you, boosting your own drive (and testosterone).
Avoid constant negativity – Hanging around energy-draining people who complain all the time? That can actually lower your motivation and testosterone levels.
Find your tribe – Whether it’s a sports club, mastermind group, or just a solid circle of mates who push each other to improve, being part of a strong social network is key.
Surround yourself with winners, and your hormones will follow suit.
2. Take the Lead & Embrace Healthy Competition
Testosterone thrives in situations where you step up, take charge, and compete. That doesn’t mean being aggressive or arrogant—it just means embracing moments where you challenge yourself.
Be decisive – Whether it’s choosing where to eat or leading a project at work, making decisions boosts confidence and testosterone.
Engage in friendly competition – Sports, games, even casual challenges with mates—competition naturally increases testosterone levels.
Assert yourself – Not in an aggressive way, but in a way that shows confidence. Speak up, voice your opinions, and don’t shy away from taking the lead when needed.
The more you step up in everyday life, the more your body rewards you with higher testosterone.
3. Deepen Your Romantic Relationships
Here’s something interesting: being in a healthy, fulfilling relationship actually boosts testosterone levels. But there’s a catch—relationships that involve constant stress, arguments, or emotional distance can do the opposite.
Physical touch matters – Hugging, kissing, and intimacy all trigger testosterone production.
Avoid relationship stress – Chronic stress in a relationship increases cortisol, which tanks testosterone. Communication and mutual support are key.
Date with confidence – If you’re single, putting yourself out there and meeting new people can be a great way to boost confidence and hormones.
A strong, passionate connection with your partner isn’t just good for your emotions—it’s great for your hormonal balance, too.
4. Socialise More & Get Out of Your Comfort Zone
Testosterone levels naturally rise in social settings, especially when you’re meeting new people, networking, or engaging in interesting conversations. If you tend to stick to the same routine, shaking things up can work wonders.
Try new experiences – Go to events, try a new hobby, or just strike up a conversation with a stranger.
Improve your body language – Stand tall, make eye contact, and keep your posture open. This isn’t just confidence-boosting—it literally raises testosterone.
Laugh more – Social laughter releases endorphins, lowers stress, and supports testosterone production.
Even something as simple as making small talk with a barista or joining a local club can have a bigger effect than you think.
5. Reduce Social Media & Prioritise Real Connections
Social media can be useful, but excessive scrolling and online interactions don’t give you the same testosterone boost as real-life conversations.
Limit passive scrolling – Watching other people’s lives play out on a screen can actually lower motivation and self-esteem.
Engage in real-life interactions – Even video calls are better than just texting all day. Face-to-face interaction is key.
Don’t let comparison steal your confidence – Social media is full of unrealistic portrayals of life. Focus on your own progress instead.
Instead of spending hours on your phone, make an effort to be more present in the moment and connect with people in person.
Strengthen Your Social Circle, Strengthen Your Testosterone
Testosterone isn’t just about lifting weights and eating steak. The quality of your relationships plays a major role in how you feel, how you act, and even how your body functions.
By surrounding yourself with motivating people, embracing competition, strengthening romantic connections, socialising more, and limiting digital distractions, you’ll naturally build a stronger, healthier, and more confident version of yourself.
So, what’s one thing you can do today to improve your social life and give your testosterone a boost?