Over the past few decades, men’s testosterone levels have dropped by up to 50% and it’s not just because of age. Modern lifestyle factors like stress, poor sleep, nutrient-deficient diets, and even environmental toxins (like plastics) are playing a major role. However, the good news is low testosterone can be reversed naturally.
Men’s Health Week is a timely reminder that men often put their health last. Between long work hours, social pressures, and the “tough it out” mentality (just to name a few), it’s easy to let physical and mental well-being fall to the bottom of the list. However, building lasting strength, energy, and resilience can start with a few small, consistent habits that don’t need to be complicated or extreme. This Men’s Health Week, we’re spotlighting how men can support their mind, body, and hormones through good food choices, smarter habits, and a proactive mindset.
1. Eat to support healthy testosterone levels
Testosterone impacts energy, mood, muscle mass, libido, and even motivation, and your diet plays a key role in either supporting or suppressing it. To naturally support healthy testosterone levels, men should prioritise nutrient-dense, anti-inflammatory foods that fuel hormone production and reduce cortisol (stress hormone) levels.
What to eat more of:
- Protein-rich foods: grass-fed beef, eggs, salmon, sardines, mackerel
- Healthy fats: avocado, extra-virgin olive oil, nuts and seeds (especially Brazil nuts, walnuts, and pumpkin seeds)
- Omega-3s: salmon, mackerel, sardines
- Zinc-rich foods: oysters, pumpkin seeds, beef
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Magnesium-rich foods: dark leafy greens, chickpeas, nuts, dark chocolate
What to reduce:
- Excess sugar
- Processed foods
- Alcohol (as it can disrupt hormones and sleep)
Did you know? Men who consume a high-sugar diet are at twice the risk of low testosterone (1).
2. Prioritise strength training
Exercise is one of the most powerful tools to protect heart health, mental well-being, hormone balance, and overall health, although it’s about finding the right balance.
Many men fall into one of two categories:
- Undertraining – Not moving enough, leading to low muscle mass, low testosterone, and reduced energy.
- Overtraining – Going too hard, too often without proper recovery or nutritional support, which can increase cortisol (stress hormone) and suppress testosterone.
The goal is to train smarter, not harder.
Aim for:
- 2–3 days/week of strength training to increase testosterone and reduce stress (weightlifting, resistance bands, or bodyweight exercises)
- 30 minutes of moderate movement daily (e.g. walking, swimming, cycling)
- Mobility & stretching to prevent injuries and support joint health as you age
An 8-week strength program was shown to increase testosterone by 37% and reduce cortisol (stress hormone) by 12% (2).
3. Support a healthy stress response
Stress plays a critical but often underestimated role on both physical and mental health. For men, who may be less likely to talk about or manage their stress, the risks can compound over time. Chronic stress can increase cortisol, a hormone that directly suppresses testosterone and when not managed correctly, can contribute to fatigue and weight gain.
Natural ways to manage stress:
- Breathe deeply: Just 10 minutes a day of meditation or breathwork can help to manage stress and lower cortisol
- Clear your head: Journaling or setting goals gives your thoughts direction and your mind a reset
- Professional support: Talking to a therapist, coach, or someone you trust can be life-changing. Your mental fitness matters just as much as physical.
4. Sleep like it matters (because it does!)
Sleep is your body’s ultimate reset button. Without it, stress builds, testosterone drops, recovery slows, and mental sharpness fades.
How to improve sleep naturally:
- Stick to a consistent bedtime and wind-down routine
- Limit screens and alcohol in the evening
- Consider Magnesium Glycinate to support deeper, more restful sleep
5. Stay Connected
Strong social ties are one of the most overlooked predictors of long-term health. In fact, “being socially disconnected” has a similar effect on mortality as smoking up to 15 cigarettes a day (3).
What you can do:
- Make time for your mates: walk, train, or grab a coffee together
- Strengthen your relationships at home: communicate regularly
- Talk openly when things feel off: There’s strength in vulnerability
- Join a club, sports team, or group that supports your values
- Health isn’t complete without connection, purpose, and the people who make life meaningful.
Men’s Health Week is a reminder to check in with yourself. If something’s been off, whether it’s your mood, motivation, or physical health, this is your sign to start paying attention. It doesn’t have to be perfect. Just start where you are, and build from there!
References
- Chen L, Xie YM, Pei JH, et al. Sugar-sweetened beverage intake and serum testosterone levels in adult males 20-39 years old in the United States. Reprod Biol Endocrinol. 2018;16(1):61. Published 2018 Jun 23. doi:10.1186/s12958-018-0378-2
- Ambroży T, Rydzik Ł, Obmiński Z, et al. The Effect of High-Intensity Interval Training Periods on Morning Serum Testosterone and Cortisol Levels and Physical Fitness in Men Aged 35-40 Years. J Clin Med. 2021;10(10):2143. Published 2021 May 15. doi:10.3390/jcm10102143
- Office of the Surgeon General (OSG). Our Epidemic of Loneliness and Isolation: The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community [Internet]. Washington (DC): US Department of Health and Human Services; 2023–. PMID: 37792968. https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf
