BOOSTING TESTOSTERONE NATURALLY: WHAT WORKS (AND WHAT DOESN’T) FOR MEN

Introduction

Testosterone is the primary male sex hormone, crucial for sexual function, fertility, muscle mass, bone density, mood, and energy levels. Men’s testosterone levels naturally peak in early adulthood and then decline gradually with age (about 1% per year after age 30-40). However, beyond aging, lifestyle factors – especially diet and exercise – play a major role in determining a man’s testosterone level at any age. Importantly, many cases of “low T” (testosterone deficiency) in men are functional, meaning they result from lifestyle and health factors (like obesity or illness) rather than irreversible gland failure. This is good news: it means that natural interventions such as weight loss, healthy diet, and appropriate exercise can often raise testosterone levels and improve symptoms without the need for medications or testosterone replacement. In this article, we’ll explore in depth how diet and exercise each affect serum testosterone in men, the impact of obesity and weight loss (including new weight-loss drugs like semaglutide), whether specific foods can boost testosterone, the risks of overtraining, and how other health conditions (like illnesses or medications) may modify these effects. Our goal is to provide an evidence-based, professional yet conversational overview for patients and physicians alike – from young men in their reproductive years to older men – focusing on natural strategies to optimize testosterone. Let’s dive into the science of lifestyle and testosterone.

Testosterone 101: A Brief Background

Testosterone is produced mainly by the testes in men, under the control of the brain’s hypothalamus and pituitary (the hypothalamic-pituitary-testicular axis). The pituitary releases LH (luteinizing hormone), which signals the testicles to synthesize testosterone. A “feedback loop” regulates this system: when testosterone is high, signals are sent to reduce production; when it’s low, the brain ramps up LH. A variety of factors can disturb this balance. Aging is the most common cause of mild declines, but many acquired conditions can also lower testosterone, including obesity, chronic diseases (like type 2 diabetes or liver disease), acute illness, high stress, certain medications, and more. Low testosterone (often defined as total testosterone below ~300 ng/dL, with symptoms) is also called hypogonadism. Men with low testosterone might experience fatigue, low libido, erectile dysfunction, depressed mood, difficulty building muscle, increased body fat, or infertility. If you suspect low T, a doctor can test your blood levels (usually in the morning when levels peak). It’s important to identify why testosterone is low – if it’s due to an underlying health issue or lifestyle factor, addressing that cause can often improve testosterone. In fact, current medical guidelines often recommend trying lifestyle changes to boost testosterone before considering hormone therapy. Among those lifestyle factors, body weight, diet, and exercise are central, and these are areas where patients have some control. In the sections below, we’ll examine how each of these influences testosterone.

Obesity and Testosterone: A Vicious Cycle

One of the strongest connections to low testosterone is obesity. Men who are overweight or obese tend to have significantly lower testosterone levels than their leaner counterparts. For example, in a study of over 1,600 men over age 40, each 1-point increase in BMI was associated with about a 2% drop in testosterone. Waist circumference (belly fat) is an even better predictor – a 4-inch larger waist was linked to 75% higher odds of having low testosterone, even stronger than the effect of 10 years of aging. In fact, abdominal obesity was the single strongest predictor of developing testosterone deficiency symptoms in one analysis. It’s estimated that almost one in seven obese men has clinically low testosterone that could benefit from treatment, a rate about four times higher than in non-obese men.

Why does obesity lower testosterone? The relationship is complex and bi-directional – meaning obesity contributes to low T, and low T in turn can worsen obesity, creating a self-perpetuating cycle. Physiologically, excess fat tissue disrupts hormonal balance in several ways:

• Increased Aromatase Activity: Adipose (fat) tissue contains the enzyme aromatase, which converts testosterone into estrogen. In obese men, aromatase is overactive, causing more testosterone to be irreversibly converted to estradiol (an estrogen). This not only reduces available testosterone but also raises estrogen levels. Higher estrogen can signal the brain to suppress the hypothalamus-pituitary signals for testosterone production (a negative feedback), compounding the problem. Essentially, belly fat turns testosterone into estrogen, sabotaging male hormone levels.
• Insulin Resistance and SHBG: Obesity (especially when associated with poor diet and insulin resistance) often leads to lower levels of sex hormone-binding globulin (SHBG). SHBG is a protein that carries testosterone in the blood. When SHBG drops, total testosterone levels fall (even if free testosterone – the active fraction – might initially be normal). Moderate obesity thus tends to cause a decline mainly in total testosterone due to reduced SHBG. In more severe obesity, however, free testosterone also drops, indicating a true hypogonadism. Insulin resistance and high insulin levels (common in obesity) are known to suppress SHBG production by the liver.
• HPT Axis Suppression: In men with more severe obesity (BMI ≥ 35, for instance), studies show not only low SHBG but also low gonadotropins (LH and FSH), indicating suppression of the hypothalamic-pituitary-testicular axis. The body essentially turns down the dial on testosterone production. The exact mechanisms aren’t fully understood, but hypothalamic signals may be blunted by factors like high estrogen, leptin resistance, or inflammatory cytokines produced in fat tissue. The result is a drop in freetestosterone as well, because the testes aren’t producing as much.
• Leptin and Other Factors: Fat cells produce leptin, a hormone that in excess may impair Leydig cell function (Leydig cells in the testes make testosterone). Obesity is a state of leptin resistance (high leptin but reduced sensitivity to it), and high leptin levels have been associated with lower testosterone in some studies. Additionally, chronic inflammation stemming from fat tissue and elevated cortisol from stress on the body can also suppress testosterone.

Low testosterone itself can then exacerbate weight gain, creating a vicious cycle. Testosterone helps maintain muscle mass and aids fat burning; when levels are low, men may have less energy and less muscle, a slower metabolism, and increased fat accumulation. In essence, obesity-induced low T can further promote fat gain – a loop sometimes termed the “hypogonadal–obesity cycle.” The good news is that this state is considered functional and potentially reversible. Research has described obesity-associated low testosterone as a “functional, non-permanent state” – one that can be reversed with substantial weight loss. It’s not usually due to permanent damage to the testes or pituitary, but rather the hormonal milieu of obesity.

Figure: The bidirectional relationship between obesity and low testosterone in men. Excess body fat increases aromatase activity (raising estrogen) and leads to insulin resistance and inflammatory signals that suppress the brain–testis axis, resulting in lower testosterone. Low testosterone, in turn, contributes to muscle loss and fat gain, creating a self-perpetuating cycle. This cycle is functional and can often be broken by weight loss, which reduces adipose tissue and restores hormonal balance.

Clinically, the impact of obesity on hormones is significant. One study noted that on average, obese men have about 30% lower testosterone levels than men of normal weight. More than 70% of men who are morbidly obese (extremely obese) have lab-defined testosterone deficiency. In comparison, aging alone has a smaller effect – for instance, a 10-year increase in age was associated with a smaller rise in low-T risk than a large increase in waist size. This means a 30-year-old obese man might have the testosterone level of a much older man. Many such men report fatigue, low libido, and poorer quality of life, not realizing that excess weight is contributing to these symptoms.

Key takeaway: Obesity is very often accompanied by lowered testosterone in men. The mechanisms involve increased conversion of testosterone to estrogen in fat tissue and hormonal changes that suppress natural T production. This state can cause symptoms (fatigue, low sex drive, erectile dysfunction, etc.) and forms a vicious cycle with weight gain. Recognizing this link is important, because it also implies that treating obesity can improve testosterone levels, as we’ll discuss next.

Weight Loss and Testosterone: Reversing the Trend

If obesity lowers testosterone, does losing weight bring it back up? Yes – abundant evidence shows that weight loss can significantly increase testosterone levels in overweight/obese men. In fact, weight loss is often one of the first recommended strategies for men with borderline-low testosterone, especially if they carry excess weight. Even a moderate amount of weight reduction can have a meaningful impact on hormone levels.

Lifestyle Weight Loss: Several studies have documented that when obese men lose weight through lifestyle changes (diet, exercise, or both), their testosterone levels rise. For example, in a study of overweight men with type 2 diabetes, a structured diet-and-exercise program leading to weight loss markedly increased their total testosterone proportional to the amount of weight lost. Another review concluded that losing excess weight tends to boost testosterone by about  30% on average. The relationship appears roughly linear – the more weight lost, the bigger the increase in T. One analysis of multiple studies (illustrated in Figure 2 of the 2014 Asian Journal of Andrology review) found that for each 5–10% reduction in body weight, men often saw a notable uptick in total testosterone. Men who undergo bariatric surgery (and lose large amounts of weight) show dramatic increases: one study cited an ~85% increase in total testosterone one year after gastric bypass surgery.

It’s important to note that these improvements reflect reversal of the obesity-related dysfunction. In obese men with low T, the problem is often not permanent. Weight loss removes fat tissue (reducing aromatase activity and estrogen), improves insulin sensitivity (raising SHBG), and lessens inflammation – thereby freeing the hormonal axis to ramp back up testosterone production. In essence, weight loss “flips the switch” back toward a more normal hormonal state. One Massachusetts trial in men with obesity and low T found that intensive lifestyle changes restored normal testosterone in a substantial fraction of participants without any testosterone medications.

Anti-Obesity Medications (e.g. Semaglutide): In recent years, medications like GLP-1 agonists (semaglutide, liraglutide, etc.) have revolutionized weight loss treatment for obesity. These drugs (originally developed for diabetes) lead to substantial weight loss in many patients. A natural question was whether they also improve testosterone levels as weight comes off. Emerging research says yes, they do. A 2025 study presented at the Endocrine Society’s annual meeting examined 110 men with obesity or type 2 diabetes who were treated with GLP-1 medications (semaglutide, dulaglutide) or a similar drug (tirzepatide) for 18 months. None of the men were on testosterone therapy. The results were striking: along with an average 10% loss of body weight, the proportion of men with normal testosterone levels rose from 53% before treatment to 77% after treatment. In other words, many men’s low T issues resolved as they lost weight on these medications. Both total and free testosterone increased significantly. The lead researcher noted this is “compelling evidence that low testosterone can be reversed” with weight-loss medications, just as we see with lifestyle weight loss. These findings mirror earlier observations that lifestyle changes or bariatric surgery raise testosterone, and extend them to pharmacological weight loss. In fact, in this study, the testosterone increase correlated directly with the amount of weight lost.

It appears that semaglutide and similar drugs improve testosterone indirectly by reducing fat mass, rather than any direct effect on the testes. By helping patients shed visceral and subcutaneous fat, these medications reduce aromatase activity and improve metabolic health, thereby boosting testosterone production. One interesting comparison (from a separate report) even suggested that in obese men, weight loss from semaglutide was as effective as testosterone replacement therapy in raising testosterone – highlighting how much of low T in obesity is attributable to excess weight (and can be fixed by losing it). Doctors are now considering the added “bonus” benefit for men: when prescribing GLP-1 agonists for obesity or diabetes in male patients, improved testosterone and sexual/reproductive health can be an additional motivator.

Practical note: If you are obese with low testosterone, focusing on weight loss is often the safest and most natural first step. Even a 10% reduction in weight can significantly raise testosterone and improve symptoms. Weight loss should ideally be achieved through a combination of a healthy diet and regular exercise (more on these soon), but newer medications or surgery can be considered in severe cases. It’s encouraging that by tackling the root cause (excess fat), you can often restore your hormonal balance without needing hormone therapy. Of course, weight loss has many other health benefits – improved cardiovascular health, blood sugar control, etc. – which go hand-in-hand with the hormonal improvements.

Finally, keep in mind that extreme caloric restriction (crash dieting) can sometimes transiently lower testosterone due to the body’s stress response and nutrient deficiencies. The goal should be gradual, sustainable weight loss with adequate nutrition. In studies, severe calorie restriction for weeks (especially without adequate dietary fat) has been associated with short-term drops in testosterone, but once a stable lower weight is achieved and nutrition is balanced, testosterone rebounds and typically ends up higher than at the obese baseline.

In summary, losing excess weight is one of the most effective natural ways to boost testosterone if you are overweight. Whether by classic diet and exercise or newer weight-loss therapies, reducing fat mass removes the inhibitory effect that obesity has on testosterone production. This is an independent benefit on top of all the other positives of weight loss.

Diet and Nutritional Factors that Influence Testosterone

Diet isn’t just about weight loss – the quality and composition of what you eat can also affect testosterone levels. The body needs certain nutrients (like healthy fats, vitamins, and minerals) to optimally produce hormones. Conversely, some dietary patterns can lower testosterone even without causing obesity. Let’s explore how specific diets, foods, and nutrients relate to men’s testosterone:

• Dietary Fats – Don’t Go Too Low: Testosterone is a steroid hormone, synthesized from cholesterol. It might come as no surprise, then, that extremely low-fat diets can deprive the body of the building blocks and have a negative effect on testosterone. A 2021 systematic review and meta-analysis found that men on low-fat diets (typically ~20% of calories from fat) had significantly lower testosterone levels than men on higher-fat diets. Across six controlled trials, switching from a high-fat (40% fat) diet to a low-fat (20% fat) diet caused a 10–15% drop in testosterone on average. One study cited in the review noted that a vegetarian very-low-fat diet caused testosterone to plummet by as much as 26% in some men. The mechanism isn’t fully confirmed, but low-fat diets may reduce cholesterol availability or alter the types of fats available for hormone synthesis. By contrast, diets with more fat – especially certain fats – may support higher T. The same research team pointed out that not all fats are equal: diets high in monounsaturated fats (MUFA, found in foods like olive oil, avocados, and certain nuts) have been associated with increasedtestosterone, while diets very high in certain polyunsaturated fats (especially omega-6 PUFAs from soybean/corn oils) might impair testosterone production in some cases. The theory is that highly unsaturated fats are prone to oxidation and could damage cells (including those in the testes) that produce testosterone. In animal studies, omega-6 rich diets reduced testicular function, whereas omega-3s and monounsaturated fats had neutral or positive effects. The practical implication: Men should include healthy fats in their diet. Completely cutting out fat – as was popular in some old “ultra low-fat” diet fads – can be counterproductive for hormone health. Instead, a balance of fats with emphasis on olive oil, avocados, nuts, and fatty fish (for omega-3) is recommended. These provide the raw materials for hormones and support cell health. For example, extra-virgin olive oil has been linked in a small study to higher testosterone levels compared to other forms of fat, potentially due to its antioxidant content and MUFAs. On the other hand, one need not gorge on fatty foods either – extremely high-fat diets (especially if leading to weight gain) could backfire by causing obesity. Moderation and emphasis on quality of fats is key.
• Sufficient Protein and Calories: Severe calorie restriction or inadequate protein can lower testosterone by putting the body in a stress/starvation mode. Men who chronically under-eat or who have very low protein intake might experience drops in T. For instance, competitive athletes or bodybuilders preparing for competitions sometimes see testosterone decline if they cut calories too harshly (while body fat melts away, the body perceives an energy deficit and might suppress reproductive functions temporarily). The solution for most men is to consume a balanced diet with adequate protein, carbs, and fats. Extreme diets (crash diets or highly restrictive regimens) are not conducive to hormone balance. In general, weight stability or gradual weight loss with proper nutrition supports testosterone better than yo-yo dieting or starvation diets. It’s also worth noting that excessively low-carb diets could potentially affect testosterone in some individuals if it raises cortisol (stress hormone) – but evidence is mixed. Some studies actually show no major difference in testosterone between moderate low-carb vs. higher-carb diets, as long as total calories and protein are sufficient. The biggest dietary culprit appears to be fat content (very low fat = lower T) as mentioned, rather than carbs per se. Still, athletes who combine low-carb intake with intense training sometimes report reduced testosterone, likely due to overall caloric stress. The bottom line: avoid chronic underfeeding. Ensure you get enough total calories for your activity level and include protein with each meal to maintain muscle (which itself supports healthy T indirectly by keeping body fat in check).
• Specific Foods Linked to Higher Testosterone: Can any particular foods boost testosterone? While no food is a magic testosterone booster, certain nutrient-dense foods have been associated with better testosterone levels, especially if they correct a deficiency or provide key nutrients. According to experts, foods that may support healthy T production include onions, oysters, fatty fish, and extra-virgin olive oil. Let’s break these down:
  • Onions and Garlic: These have been noted (mostly in animal studies) to increase testicular testosterone production. Rats fed onion juice, for example, had higher testosterone in some experiments. The effect is thought to be due to antioxidants and compounds that boost luteinizing hormone or enhance cholesterol availability to the testes. Human evidence is limited, but adding onions/garlic to the diet certainly doesn’t hurt and may have general health benefits that indirectly aid hormones (improving circulation, reducing oxidative stress, etc.).
  • Oysters and Shellfish: Oysters are famously high in zinc, a mineral essential for testosterone production. Severe zinc deficiency is known to cause hypogonadism (low T). In one classic study, older men with marginal zinc intake who were given zinc supplements more than doubled their testosterone levels. Another trial found that young men who restricted dietary zinc developed significantly lower T within 20 weeks. So, getting enough zinc is crucial. Oysters pack more zinc per serving than any other food (a single oyster can provide several times the daily requirement!). Other zinc-rich foods include crab, beef, poultry, beans, and nuts. If your diet is low in zinc (common in strict vegetarians not using supplements, or in those with malabsorption), increasing zinc intake can raise low testosterone into the normal range. Just beware that more is not always better – extremely high zinc supplementation (>>40 mg/day long term) can cause toxicity or interfere with other minerals. But most people can safely get zinc from a balanced diet or a modest multivitamin. Key point: ensure adequate zinc intake – it’s a simple nutritional factor that underpins testosterone levels.
  • Fatty Fish (Salmon, Tuna, etc.): Fatty fish are rich in omega-3 fatty acids and also often provide vitamin D. Vitamin D is another nutrient closely tied to testosterone. Men with vitamin D deficiency (especially common in winter or in those with little sun exposure) often have lower testosterone, and some studies suggest that correcting vitamin D deficiency can increase testosterone levels. One randomized trial found that overweight men who took vitamin D supplements daily for a year saw a significant rise in total and free testosterone compared to placebo. Fatty fish like salmon, mackerel, sardines, and trout are among the best natural food sources of vitamin D. They also provide high-quality protein and omega-3 fats, which help reduce inflammation. Lower inflammation can be beneficial since chronic inflammation is linked to suppressed testosterone (the body may lower anabolic processes when inflammation is high). Thus, including fish in your diet a few times a week can support hormone health. If you don’t eat fish, getting some sunlight or a vitamin D supplement (if levels are low) is advisable – but discuss with your doctor to check your vitamin D levels.
  • Extra-Virgin Olive Oil and Nuts: We touched on olive oil’s benefits under fats – it’s high in monounsaturated fat and antioxidants. Small studies in healthy men have shown that switching to olive oil as a primary fat source for a few weeks led to higher testosterone levels compared to a diet high in butter or other fats. Nuts (like almonds, walnuts, cashews) and seeds are also sources of good fats and minerals (e.g., almonds and cashews provide magnesium and zinc). Magnesium is another mineral that correlates with testosterone – it’s involved in hundreds of enzymatic reactions, including those in testosterone synthesis. Some evidence indicates magnesium supplementation can boost free testosterone in men who are magnesium-deficient or in athletes (it may work synergistically with exercise to raise T). Leafy greens, nuts, and whole grains are magnesium-rich foods that can be beneficial.
  • Eggs: Eggs (with yolks) contain cholesterol, vitamin D (especially if farm eggs), and protein – nutrients needed for testosterone. In moderation (up to 1 egg per day for healthy individuals), eggs can be part of a hormone-healthy diet. They also provide selenium, another mineral involved in reproductive health.
  • Fruits and Vegetables: While not directly increasing testosterone, a diet rich in colorful fruits and veggies supports overall health and can help control weight. Some research in animals suggests certain polyphenols or plant compounds might influence testosterone favorably – e.g., pomegranate juice in one small human study was reported to increase salivary testosterone (possibly by reducing blood pressure/stress). Leafy greens like spinach are high in magnesium (as mentioned) and also vitamin B6 and iron, which can aid energy and indirectly hormones. Avocado is another fruit rich in healthy fat and vitamin E, which might support hormone production. The main idea is that a nutrient-dense diet provides the cofactors your body needs for optimal endocrine function.
  • Soy Foods – Myth vs. Reality: Many men worry that soy (which contains phytoestrogens) might lower testosterone or have “feminizing” effects. However, comprehensive meta-analyses have found that neither soy foods nor isoflavone supplements have any significant effect on male testosterone levels. So you don’t need to avoid soy if you enjoy it; moderate amounts (like tofu, edamame, soy milk) are fine and can be a lean protein source. The key is overall diet pattern – a soy burger within a balanced diet won’t dent your T. The phytoestrogens in soy are much weaker than human estrogens and appear not to meaningfully impact male hormones in clinical studies.

In summary, the best diet for testosterone is a well-rounded, whole-food diet that supports a healthy weight and provides ample micronutrients. Include protein (meat, fish, eggs, dairy or plant proteins), healthy fats (olive oil, nuts, avocado, fish), and plenty of vegetables and fruits. Avoid extreme low-fat diets – men eating very low fat may want to increase healthy fat intake to see if it improves low T, as research suggests it could. Ensure you’re getting enough zinc, vitamin D, and magnesium, either through foods or supplements if needed, as deficiencies in these can cause low testosterone. And of course, portion control matters – even a nutritious diet, if overeaten, can cause weight gain and indirectly lower T via obesity. So strive for balance. Natural dietary approaches might not send a high-normal testosterone into “superman” territory (beware of marketing claims of miracle T-boosting foods), but they absolutely can help prevent or correct low testosterone related to poor diet or obesity. Think of diet as creating the optimal internal environment for your testes and hormonal axis to function.

Finally, a note on supplements and herbs: Outside of standard nutrients, some herbal supplements have gained popularity for “boosting” testosterone. Two that have the most scientific support are fenugreek and ashwagandha. Fenugreek seed extract (Trigonella foenum-graecum) has been examined in several randomized trials; a number of them (though not all) showed modest increases in testosterone in men taking fenugreek supplements vs placebo. Ashwagandha (Withania somnifera), an herb from Ayurvedic medicine, has also shown positive effects in trials – improving testosterone levels by about 10-20% in some studies, especially in men under stress or in strength-training programs. These herbs might work by reducing stress hormones (cortisol) and inflammation, thereby removing some inhibition on testosterone production. It’s important to manage expectations: the increases seen with herbs are usually moderate, and not every study is positive (some show no change). But for men looking for a “natural” supplement route, fenugreek and ashwagandha have the best evidence of efficacy. Other popular ones like Tribulus terrestris or DHEA have largely not shown benefit on testosterone in controlled studies. Always discuss with a healthcare provider before starting supplements, as quality and safety vary. And remember, no supplement can overcome a poor diet or an unhealthy lifestyle – they are, at best, complementary. The foundation should be proper nutrition, as detailed above.

Exercise and Testosterone

“Exercise boosts testosterone” – you’ve likely heard this, and it’s true, but with some nuance. Physical activity has profound acute and chronic effects on hormone levels. The right kind of exercise can increase testosterone release and improve your baseline levels over time, while overdoing it or doing the wrong type of training can potentially lower testosterone. Let’s unpack how exercise, training, and recovery interact with male testosterone:

Acute Effects of Exercise: During and immediately after vigorous exercise, the body experiences a surge of various hormones, including testosterone, growth hormone, and cortisol. Not all exercise is equal in this regard. Research shows that resistance training (weightlifting) in particular can cause a short-term increase in testosterone levels, especially when large muscle groups are involved and effort is high. For example, heavy squats, deadlifts, or bench presses done in multiple sets with decent intensity often elicit a post-exercise testosterone spike that can last for an hour or so. High-intensity interval training (HIIT) and sprinting can also acutely raise testosterone more than low-intensity exercise. Why does this matter? These acute boosts may contribute to muscle-building signaling and overall hormonal health. Over time, repeated bouts of exercise that acutely raise T might lead to a slight increase in resting (baseline) testosterone or at least prevent age-related declines. In younger men, the acute spike is more pronounced; older men have a blunted acute response, but still benefit from exercise in other ways (e.g., improving receptor sensitivity, reducing fat).

Chronic Effects of Regular Training: Consistent exercise exerts indirect benefits on testosterone by improving body composition (more muscle, less fat) and metabolic health. Men who engage in regular physical activity generally have higher testosterone levels than sedentary men, even after controlling for things like age and obesity. For instance, a Harvard health article noted that staying active with both resistance training and cardio helps maintain healthy testosterone levels. In one study, men who did a mix of strength and endurance training had higher T and better fertility markers than sedentary controls. Resistance training can particularly help older men. In one trial, a group of men 40+ who started lifting weights saw a significant rise in both free and total testosterone after several months, whereas a non-exercising control group saw no change or a decline. Mechanisms: Exercise builds lean muscle mass, and muscle acts almost like an endocrine organ in some respects – it influences whole-body metabolism and can modulate hormone levels. Having more muscle and less fat means less aromatase activity (since aromatase is mostly in fat), which may preserve testosterone. Exercise also improves insulin sensitivity, reducing hyperinsulinemia and potentially increasing SHBG, which can raise total T. There’s also evidence that exercise reduces stress and lowers cortisol over the long term (despite short spikes during exercise), which may help testosterone since high cortisol can inhibit T production. And beyond testosterone itself, exercise boosts confidence, mood, and libido, which are related to the subjective effects of testosterone.

All types of exercise help, but some might be especially effective:

• Weightlifting / Resistance Training: This is often cited as the best for testosterone. Compound movements (using multiple joints/muscles) and higher intensity (lifting a weight that fatigues you in ~6-12 reps) produce the largest hormonal response. For example, doing squats, leg presses, or heavy rows engages big muscle groups and tends to transiently boost T more than isolation exercises or lighter weights. A classic study showed that young men doing 8 weeks of heavy resistance training had an increase in resting testosterone and androgen receptor sensitivity. For older men or those new to lifting, gains in strength and muscle can also translate to improved testosterone. Key point: Incorporating resistance exercises for major muscle groups (legs, back, chest) a few times per week is highly beneficial for testosterone and overall health. Even bodyweight resistance exercise (push-ups, pull-ups, squats) can be helpful if you don’t have gym access.
• High-Intensity Interval Training (HIIT): Short bursts of intense effort (like sprinting on a track or bike, with rest intervals) can trigger hormonal surges and improve cardiovascular fitness in less time. Some studies have found HIIT can raise testosterone acutely and may increase resting T if done regularly. It’s also efficient at burning fat, which indirectly helps T.
• Moderate Endurance/Cardio: Aerobic exercise such as running, cycling, or swimming done at moderate intensity is excellent for heart health and weight management. By preventing obesity and improving circulation, moderate cardio supports testosterone indirectly. Typically, moderate aerobic training does not significantly raise testosterone acutely (and long-distance running can sometimes lower it, as we’ll discuss), but as part of a balanced program it contributes to keeping you lean and healthy, which in turn keeps T at optimal levels for you. A combination of cardio and strength training is ideal for most men’s health.

“Too Much of a Good Thing”: Can You Exercise Too Hard or Too Much for Testosterone? Yes. While moderate exercise boosts or maintains T, excessive training without adequate recovery can suppress it. There is a recognized phenomenon sometimes called the “Exercise Hypogonadal Male Condition,” observed in endurance athletes and overtrained individuals. Men who run very high mileage (like marathoners, ultra-endurance runners) or who are elite cyclists, for example, often have resting testosterone levels at the lower end of normal or even below normal. This is thought to be an adaptive mechanism – the body under chronic endurance stress prioritizes survival and recovery over reproduction, so it downregulates the HPT axis somewhat. High volumes of endurance exercise raise cortisol and inflammatory cytokines and can lead to energy deficits; these factors can blunt testosterone production and action. Overtraining in any sport – meaning training too hard or too frequently without enough rest – can cause symptoms like fatigue, poor performance, irritability, and hormonal imbalances including low testosterone and high cortisol. One case report described a male athlete with extremely low testosterone (akin to levels seen in elderly hypogonadal men) as a result of overtraining combined with insufficient calorie intake – a condition akin to what female athletes experience as loss of menstrual cycles under stress. The good news is that this is reversible: reducing training load, improving nutrition (especially increasing caloric intake to match output), and getting rest will allow testosterone to rebound in overtrained men. Endocrinologists note that often the “treatment” for an athlete with low T is simply to back off training and recover.

So, there is such a thing as too much exercise with regard to testosterone. However, this generally applies to very high levels of training (e.g., marathon training 6 days a week, or two-a-day intense workouts) – far beyond what the average recreational exerciser does. For the typical man, the bigger risk is too little exercise, not too much. But if you are pushing yourself very hard (say, preparing for an Ironman triathlon) and you notice signs of low T (low libido, constant fatigue, poor morning erections), it may be worth scaling back and seeing if things improve. Competitive endurance athletes commonly have lower T, but it’s not usually pathological; it may be the body’s way to conserve energy for sustained activity. Interestingly, despite lower testosterone, some endurance athletes maintain high sexual function and fertility, possibly because their bodies become more sensitive to the testosterone they do have, or other adaptations occur. Regardless, from a health perspective, chronically low testosterone due to overtraining is not desirable – it can lead to decreased bone density, muscle loss, and mood disturbances if prolonged.

Finding the Sweet Spot: The goal is a balanced exercise routine that includes regular training and adequate recovery. For example, a well-rounded program might include 3 days a week of strength training, 2 days of cardio or HIIT, and 1-2 days of rest or light activity. This kind of schedule confers all the benefits – helping keep body fat in check, stimulating muscle (which can increase testosterone receptors in muscle), and reducing stress – without likely driving you into an overtrained state. Also, sleep is crucial: exercise will boost testosterone more if you pair it with enough sleep. Most nightly testosterone release occurs during deep sleep. Overtraining often comes with poor sleep, which then further lowers T – a vicious cycle to avoid. Ensure you get 7-9 hours of quality sleep, especially if training hard, to allow hormones to reset.

In summary, exercise is one of the best natural tools to optimize testosterone, but the effects depend on the type and amount of exercise:

• Regular moderate resistance training has the clearest positive effect on testosterone.
• Aerobic exercise aids by controlling weight and improving metabolic health, indirectly supporting normal T.
• Avoid chronic extreme endurance training or inadequate recovery, as these can suppress testosterone.
• Listen to your body: signs of overtraining (persistent fatigue, drop in performance, low mood, decreased libido) mean it’s time to dial back and rest. Rest days are not your enemy; they’re when your body refuels and hormones rebalance.
• Ultimately, the independent effects of exercise on testosterone (beyond weight loss) are real but modest – you won’t turn a low testosterone level into Superman levels just by hitting the gym – yet, combined with diet and weight management, exercise is a pillar of maintaining optimal T and, importantly, reaping the benefits of testosterone (strength, vitality, virility). After all, what’s the use of higher testosterone if you’re not physically active enough to utilize that muscle-building, performance-enhancing potential?

Diet vs. Exercise: Which Matters More and Are They Independent?

Both diet and exercise are crucial for hormonal health, and they often work synergistically. It’s somewhat artificial to pit them against each other because they influence overlapping pathways (especially via weight control). But it’s worth discussing whether diet and exercise have independent effects on testosterone and how they interact:

Independent Effects: Yes, to a degree. For instance, as described above, a change in diet composition (say, increasing fat intake from 20% to 40% of calories) can raise testosterone ~10% even if body weight is held constant. This suggests a direct nutritional effect on hormone production. Similarly, starting a resistance training program might modestly increase a man’s baseline testosterone even if his diet and weight don’t change, due to improved muscle mass and hormone signaling. So diet and exercise each have some independent influence. However, much of their impact on testosterone comes through shared factors like body fat and overall health.

Consider a scenario: Sedentary man improves diet and loses 15 lbs → his T rises. Alternatively, he keeps eating the same but starts jogging and lifting, loses 15 lbs → his T also rises. In both cases, weight/fat loss was a key mediator of the T boost. Now, if he both improves diet and exercises, he’ll likely lose more fat (and gain muscle) → an even greater hormonal improvement. Studies on lifestyle intervention often use combined diet-and-exercise, which indeed show robust increases in testosterone in overweight men (sometimes 50-100% increases in T after significant weight loss). From such studies it’s hard to tease out the individual contributions, but when researchers have attempted to isolate them, they find:

• Diet-only weight loss and exercise-only weight loss produce similar improvements in testosterone if the amount of weight lost is similar. In one trial, men were randomized to calorie-restriction diet, exercise, or both; all groups lost weight and saw testosterone rise in proportion to weight loss, with no statistically significant difference between the groups (though the combined group tended to lose the most weight, hence had the biggest T increase). This underscores that fat loss is a major driver.
• Exercise without weight loss can still benefit T by other means. For example, a resistance training program might not change the scale much (you can lose fat and gain muscle, offsetting weight), but body composition improves– more muscle, less fat – which usually leads to higher free testosterone and better metabolic health. Some studies in normal-weight men show that consistent strength training leads to slightly higher resting T and lower SHBG (with more free T) compared to non-exercisers, even when weight is stable.
• Diet improvements without weight loss (e.g., switching from a junk-food diet to a whole-food diet, but keeping calories equal so weight stays same) could also potentially raise testosterone if it corrects nutrient deficiencies or lowers systemic inflammation. For example, if someone was vitamin D and zinc deficient and fixes that through diet, his testosterone may increase even if he doesn’t lose weight. Or if he cuts out excessive alcohol and processed foods, reducing oxidative stress, the testes might function better. These effects are harder to quantify but are likely modest compared to the effect of weight loss.

Interaction: Diet and exercise together amplify each other’s benefits. Adequate nutrition fuels better workouts and recovery; exercise makes you more insulin-sensitive so your diet is processed in a healthier way. From a hormonal standpoint, combining resistance training with a high-protein, moderate-fat diet might maximize muscle gain and fat loss, thereby optimizing the testosterone to cortisol ratio. Conversely, a poor diet can sabotage an exercise program’s benefits – for instance, if you work out but then eat an extremely low-fat diet, you might not see as much testosterone improvement due to dietary limitations. Or if you exercise but also overeat junk food, you might not lose any fat (thus no testosterone rise). Therefore, the best strategy is a holistic lifestyle approach: a healthy diet plus regular exercise.

It’s not really an either/or – think of diet as providing the raw materials and proper internal environment for hormone production, and exercise as the stimulus that signals your body to produce and utilize those hormones. You need both in balance. Indeed, physicians often prescribe both: for a man with low-normal testosterone and some extra weight, the advice will be to clean up the diet (for weight loss and nutrient sufficiency) and start an exercise routine. Over a few months, this often leads to improved testosterone and, more importantly, better overall well-being.

One could ask: if I had to pick one – diet or exercise – for boosting testosterone, which is more important? The answer may depend on the individual. If a man is severely obese with metabolic syndrome, diet (and weight loss) might have the biggest immediate impact on his testosterone (since losing significant weight can yield a large T increase). If another man is slim but out of shape, improving exercise/strength might benefit him more (since he has no weight to lose, but could gain muscle and conditioning, which may support T and other health parameters). Ideally, do both. It’s also worth noting that certain conditions (like sleep and stress) tie into this equation too – a great diet and exercise plan won’t fully boost your testosterone if you’re sleeping only 4 hours a night or extremely stressed, as those factors can suppress T production. Lifestyle is multifaceted.

Other Health Factors: Diseases and Medications Affecting Testosterone and Response to Lifestyle

Sometimes, despite a man’s best efforts with diet and exercise, testosterone remains low. Or conversely, a man might have decent hormone levels despite poor lifestyle. This can be due to underlying genetic, medical, or medication-related factors. It’s important to understand these, because they can modulate how much diet and exercise can achieve and whether additional treatment is needed. Here are some notable factors:

• Chronic Illness and Inflammation: Chronic diseases such as type 2 diabetes, liver disease, kidney disease, chronic lung disease, or autoimmune conditions can lower testosterone levels. These illnesses put physical stress on the body and often disrupt the HPT axis or testicular function. For instance, about one-third of men with type 2 diabetes have low testosterone, partly due to insulin resistance and inflammation. Weight loss and exercise improve diabetes and therefore often raise testosterone in diabetic men. However, if a chronic illness is active, it might blunt the testosterone response to lifestyle changes. Sometimes medical management of the illness is necessary in tandem with lifestyle. For example, a man with uncontrolled diabetes and low T should improve diet/exercise to control sugars, but he might also need optimized diabetes medications – as blood sugar normalizes, testosterone often rises (since high blood sugar/insulin suppress SHBG and T). Another example: cirrhosis of the liver can cause low testosterone because the liver is crucial for metabolizing hormones and producing SHBG; in advanced liver disease, testosterone therapy is often needed as a bridge, since lifestyle alone won’t overcome the organ failure. Inflammatory conditions (like rheumatoid arthritis) likewise may lower T; treating the inflammation (with medications, etc.) can allow T to normalize, along with healthy living. The key point is that if you have a significant medical condition, work with your doctor to manage it – doing so may be necessary to reap the full testosterone-boosting benefits of diet and exercise.
• Medications: Certain medications are notorious for lowering testosterone or causing sexual side effects. For example, opioid painkillers (chronic use) suppress the pituitary signals for testosterone, often leading to very low T in men on long-term opioids. Glucocorticoid steroids (like prednisone) also suppress testosterone if used chronically, because they mimic cortisol (which in high levels inhibits testosterone production). Some blood pressure medications (like spironolactone or beta-blockers) and anabolic steroid abuse (which shuts down natural T) can cause low testosterone as well. If a man is on a med that lowers T, lifestyle efforts might not fully overcome that drug’s effect. For instance, an otherwise healthy man on high-dose opioids may still have low T despite exercise until he can wean off the opioids (with medical guidance). On the other hand, some medications could enhance the effect of lifestyle on T – e.g., using metformin for diabetes or clomiphene (a fertility drug) can raise T while the patient also improves diet. Another medication factor is statins (cholesterol-lowering drugs) – there has been debate about whether statins lower testosterone. The evidence is mixed; some studies show a small reduction in testosterone in men on statins, others show no significant change. If statins do lower T, it is usually mild; regardless, the benefits of statins for heart health can outweigh a slight hormone dip, and lifestyle (like resistance training) might counteract any minor effect. Men concerned about meds affecting testosterone should talk with their doctor; sometimes alternative medications or dose adjustments can be made. Never stop prescribed meds on your own – but do inform your provider if you experience symptoms of low T after starting a new medication.
• Sleep Apnea and Sleep Disorders: Obstructive sleep apnea (OSA) is common in overweight men and is associated with low testosterone levels and sexual dysfunction. Sleep apnea causes fragmented sleep and intermittent oxygen deprivation at night, which can disrupt the normal nocturnal testosterone rise. Treating sleep apnea (for example, with CPAP therapy or weight loss) often improves testosterone levels and symptoms over a span of months. In fact, untreated sleep apnea can cause suboptimal results in men trying to increase T – even testosterone replacement therapy can fail to fix symptoms if apnea is severe (and TRT can worsen apnea). So, if you snore loudly or have apnea, addressing that (through weight loss or medical devices) is an important part of restoring hormonal health. Also, simply insufficient sleep (chronic sleep deprivation) will lower testosterone – one study found young healthy men who slept only 5 hours per night for a week saw a 10-15% drop in daytime testosterone. Thus, good sleep hygiene is a must for anyone optimizing hormones.
• Primary Hypogonadism (Testicular Issues): Some men have intrinsic testicular disorders (genetic conditions like Klinefelter syndrome, or damage from trauma/chemotherapy, etc.) that cause low T regardless of lifestyle. In these cases, diet and exercise still greatly help overall health and can improve how one feels, but they might not fully normalize testosterone because the testes cannot produce adequate amounts. For example, if a man had mumps orchitis (a mumps virus infection of the testes) in adulthood that significantly damaged his Leydig cells, he may be left with low testosterone levels that only partially respond to lifestyle changes. Mumps orchitis historically caused testicular atrophy in a subset of men, sometimes leading to infertility or low hormone output. Studies in the acute phase of mumps orchitis show very low testosterone with high LH (indicating testicular failure)Often, one testis is affected worse than the other; if one remains healthy, it can compensate to some degree (so many men recover normal T after mumps, especially if only one side was involved). But if both testes were severely harmed, that individual might require testosterone replacement therapy because no amount of diet or exercise can replace lost tissue. Similarly, men who had undescended testicles or genetic conditions affecting testis development have a fixed deficit in T production. That said, these are relatively uncommon scenarios. It’s just important to recognize that not every case of low T is fixable by natural means – about primary hypogonadism (like Klinefelter’s) might require medical hormone therapy.
• Secondary Hypogonadism (Pituitary/Hormone Signals): Some conditions affect the pituitary gland or hypothalamus, leading to low LH and FSH and thus low testosterone (secondary hypogonadism). Examples include pituitary tumors, high prolactin levels, significant head trauma, or genetic conditions like Kallmann syndrome. If a man has one of these conditions, treating the root cause (e.g., removing a pituitary tumor, or medications to lower prolactin) is necessary. Lifestyle can support recovery but won’t remove a tumor, of course. However, there are also milder forms of secondary hypogonadism often related to obesity and stress (sometimes called functional hypogonadotropic hypogonadism). These do respond to lifestyle: losing weight can actually normalize the pituitary signals in an obese man (as we described, obesity often causes a secondary type low T – low LH output that improves after weight loss). Also, severe emotional or physical stress can temporarily lower GnRH/LH output (the body senses “now is not a good time to reproduce”). If someone is in that state, diet and exercise in a gentle, supportive manner (and stress reduction techniques) can help restore normal signaling. For instance, men who were under extreme work stress and not sleeping had low T; when their stress resolved and they normalized their routine, testosterone came back.
• Viruses and Acute Illnesses: What about infections like viruses – do they affect testosterone? Acute viral infections often cause a transient drop in testosterone as part of the “sickness response.” When you’re ill, the body often downregulates reproductive hormones to focus on fighting the infection. Fevers can also impair sperm production and hormone levels temporarily (the testes prefer a lower temperature, which is why they’re in the scrotum). Most short-term viruses (like influenza or a cold) may cause a dip in testosterone for days or a couple weeks, with a rebound after recovery. These transient changes generally don’t require intervention; the focus is on recovering from the illness. However, some viruses have more specific or long-lasting effects:
  • COVID-19 (SARS-CoV-2): COVID has been a notable example. Men hospitalized with severe COVID-19 were frequently found to have very low testosterone levels during the acute illness. Moreover, lower testosterone in COVID patients was correlated with worse outcomes (possibly because testosterone has immune-modulating effects, or because severe illness suppresses T). Follow-up studies have shown that some men continue to have depressed testosterone for months after recovering from COVID. COVID-19 can infect not just the lungs but potentially affect the testes; the virus and the inflammatory response may damage testicular tissue or impair the HPT axis. A 2025 genetic study even suggested a causal link: it found that genetic predisposition to COVID infection was associated with lower testosterone levels, implying that COVID itself likely can cause a drop in testosterone. That study also noted COVID increased risk of erectile dysfunction, reinforcing the impact on male reproductive health. While most men will recover their testosterone after a mild COVID infection, those with “long COVID” or severe cases might experience prolonged hypogonadism. From a lifestyle perspective, if you’ve had COVID, focusing on recovery, nutrition, and gradual exercise is wise. There is some speculation that treating low testosterone in post-COVID men might help their overall recovery, but more research is needed. At the very least, physicians advise that men who had significant COVID illness be aware of possible low T symptoms (fatigue, low libido) in the aftermath and get levels checked if needed. Natural recovery often happens over 3-6 months as the body heals. In some cases, temporary testosterone therapy is considered if levels remain very low and symptoms are significant – but that’s on a case-by-case basis.
  • Influenza: The common flu (influenza virus) typically causes a transient inflammation and stress response that can lower testosterone short-term (as with any feverish illness). Interestingly, severe influenza strains can have notable effects: during the H7N9 avian flu outbreak, researchers found that infected men had considerably reduced testosterone levels compared to uninfected men, and those with the lowest T had the poorest outcomes. In mice, influenza infection triggered inflammation in the testes and a drop in testosterone production. These findings suggest that serious respiratory viruses can impact male hormones. However, for seasonal flu in an otherwise healthy man, any testosterone dip is usually temporary – as you recover over a week or two, testosterone should rebound. Maintaining good nutrition and rest during illness is important.
  • Mumps: Mumps virus is well-known historically for affecting the testes in adult men (mumps orchitis). About 1 in 3-4 adult men with mumps get orchitis (painful swelling of testes) which can in some cases cause lasting damage. During the acute phase of mumps orchitis, testosterone production plummets and fertility parameters worsenMost men recover without permanent hypogonadism, but some can have testicular atrophy and lowered sperm counts long-term. Notably, mumps does not usually eliminate testosterone production entirely – often one testis is affected or, if both are, they may partially recover. Merck’s clinical description notes that while mumps orchitis can cause testicular shrinkage, it “usually does not decrease production of the male hormone testosterone” in the long run. But it can cause infertility even if T is adequate (due to damage to sperm-producing cells). So, mumps might not make you testosterone-deficient for life, but it’s certainly not good for reproductive health. This is yet another reason vaccination (MMR vaccine) is important – to prevent such complications. If one did have mumps orchitis, follow-up with an endocrinologist or urologist would be wise to monitor testosterone and fertility. Lifestyle measures (once recovered) like proper diet and avoiding further testicular insults (like steroids or overheating) could help whatever remaining function there is. But if mumps severely damaged the testes, one might need medical hormone replacement.
  • Other Viruses (EBV, HIV, etc.): EBV (Epstein-Barr Virus) causes mononucleosis (“mono”), which is a prolonged infection that can leave one fatigued for weeks. EBV can indirectly suppress the HPT axis while the body fights it – mono often causes significant fatigue and low exercise tolerance, so one’s system is effectively in a rest mode. There isn’t strong data that EBV causes chronic testosterone problems in men; most likely, any effect is transient. Once fully recovered and back to normal activity, testosterone should normalize. HIV, a chronic viral infection, is a special case: men with untreated HIV or AIDS commonly have low testosterone, due to a combination of chronic illness effect, weight loss (or sometimes obesity from meds), and direct effects of the virus on the endocrine system. Modern antiretroviral therapy has made HIV a managed condition, and if well-controlled, some men regain normal T levels, especially if they maintain healthy weight and exercise. But others may still need testosterone therapy if hypogonadism persists. Herpesviruses (HSV) that cause genital herpes do not have known effects on testosterone – they cause localized lesions but don’t typically affect hormonal axes. Varicella zoster (chickenpox and shingles) – acute chickenpox in adult men is rare (most have had it in childhood or are vaccinated). There isn’t notable evidence that chickenpox virus affects testicular function, aside from rare case reports of orchitis. Varicella can cause complications like viral orchitis in rare cases, but it’s not common. Shingles (reactivation in older folks) wouldn’t impact testosterone significantly aside from stress/pain possibly affecting it short-term.

In summary, acute viruses can cause short-term dips in testosterone (as part of an overall “sickness behavior” of the body). Severe viruses like COVID-19 or rare aggressive influenzas can cause more pronounced drops and potentially longer-lasting effects. Mumps is the prime example of a virus that can directly damage testosterone production by attacking the testes. Fortunately, most viral impacts on testosterone are reversible with time and healing. A healthy lifestyle – good nutrition, gradual return to exercise, stress management – will aid recovery of normal hormone levels post-illness. If low T symptoms persist a few months after a major illness, it’s worth checking levels and consulting a doctor; temporary medical therapy might be considered in some cases. But often, patience and care are rewarded with a return to normal.

Conclusion

Testosterone levels in men are not fixed – they respond to our habits and health. Diet and exercise are two powerful, natural levers we can pull to influence testosterone and, by extension, our vitality. Obesity and poor lifestyle can create a state of low testosterone, sapping energy and manhood, but this state is largely reversible. Weight loss – whether through caloric control, improved diet quality, increased physical activity, or newer medications like semaglutide – reliably boosts testosterone in men who have excess body fat. Proper nutrition provides the building blocks for hormone production: including enough healthy fats, getting ample vitamins like D and minerals like zinc, and avoiding extreme diets ensures your testes have what they need to make testosterone. Regular exercise, particularly strength training, signals your body to produce testosterone and growth factors, while keeping you lean and metabolically healthy.

It’s also clear that diet and exercise work best in tandem and as part of a whole lifestyle approach. Adequate sleep, stress reduction, and avoiding substance abuse (excess alcohol or drugs) are all important pieces of the puzzle. There is such a thing as too much exercise – extreme endurance training or overtraining can suppress testosterone – so balance intense workouts with recovery. Pay attention to other health conditions: if low testosterone persists despite good lifestyle, consider whether issues like sleep apnea, chronic illness, or medications might be playing a role. Addressing those (with medical guidance) can remove roadblocks to your hormonal health.

For patients and physicians, the take-home message is empowering: many cases of low testosterone can be greatly improved through natural means. We often see middle-aged men who, after losing weight and starting a fitness regimen, report that they feel “10 years younger” – their energy, libido, and mood bounce back, which likely reflects their internal testosterone improving along with overall health. Younger men, too, can prevent premature declines by staying active, eating right, and keeping weight in check. And older men in their 60s or beyond, while naturally having lower T than 20-somethings, can maximize their levels for their age and maintain quality of life by adhering to healthy habits (indeed, studies show lifestyle changes help men of all ages – you can gain muscle and boost T even in your 70s with resistance training!).

If natural measures aren’t enough (for example, in cases of primary hypogonadism or advanced age with persistent symptoms), medical treatments are available – but even then, lifestyle works hand in hand with any therapy to produce the best outcomes. No injection or pill can fully substitute for the broad benefits of a healthy lifestyle. And importantly, diet and exercise benefit so many aspects of health besides testosterone: heart function, brain health, metabolic fitness, mental well-being, you name it. So, pursuing these changes is a win-win situation.

To answer the questions posed by many of my patients:

• Obesity typically drags testosterone down, but losing weight pulls it back up.
• Semaglutide and similar weight-loss drugs effectively raise testosterone by helping men shed fat (an added bonus on top of weight loss itself).
• There are specific foods and nutrients that support testosterone – notably those rich in healthy fats, zinc, vitamin D, etc., such as olive oil, fatty fish, oysters, onions, and others – though no single “superfood” will cause a dramatic increase on its own. It’s the overall diet pattern that counts.
• Diet and exercise are both important and largely synergistic; neither can completely compensate for the absence of the other. Both independently influence testosterone to some extent, but optimal results come from combining them.
• Too much exercise (overtraining) is indeed a thing – it can lower testosterone and harm health if taken to extremes. Listen to your body and incorporate rest.
• The testosterone response to lifestyle can be blunted by certain medications or diseases, so those need addressing in parallel (for example, treating sleep apnea or adjusting a medication that’s causing issues).
• Viruses and acute illnesses can temporarily knock down testosterone, especially severe ones like COVID-19 or mumps, but recovery is possible. Protecting yourself (e.g., vaccines for flu, COVID, mumps, etc.) and properly convalescing after illness will help mitigate long-term effects on hormones.

Ultimately, think of testosterone as a mirror of your overall health in many cases. What’s good for your general health tends to be good for your testosterone. Achieving or maintaining a healthy weight, eating a nutrient-rich diet, staying physically active, sleeping well, and managing stress – these fundamentals will put your body in the best state to produce normal testosterone levels naturally. Not only will you potentially feel more vigorous and virile, but you’ll be healthier and likely happier as well. As a patient, it’s encouraging to know you have some agency in this area; as a physician, it’s rewarding to see patients improve with lifestyle changes. In a world full of quick fixes, the “diet and exercise” prescription might sound old-school, but it remains one of the most effective and safest ways to boost a man’s testosterone and, more importantly, improve his quality of life. View other articles on testosterone here.

References

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