You've been feeling a little more fatigued than usual, your motivation in the gym has dipped, and your sleep hasn't been quite right for months. Sound familiar? For many people — particularly men over 40 — these subtle shifts can sometimes be linked to changes in testosterone, the hormone that plays a wide-ranging role in energy, muscle mass, mood, and more. Lifestyle choices may have a meaningful influence on where your levels sit.
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\n- Testosterone levels naturally decline gradually with age — this is normal and not always a cause for concern.
\n- Sleep quality, resistance exercise, body composition, and stress levels are all associated with testosterone in research.
\n- No lifestyle change is a substitute for medical assessment if you suspect a clinical hormonal issue.
\n- Small, consistent habits may support healthy hormonal balance as part of a broader approach to healthy ageing.
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Understanding Testosterone and Ageing
\n\nTestosterone is often thought of purely as a "male" hormone, but it plays important roles in people of all sexes — influencing bone density, muscle mass, libido, mood, and cognitive sharpness. In men, testosterone is produced primarily in the testes; in women, in smaller amounts by the ovaries and adrenal glands.
\n\nResearch consistently shows that testosterone after 40 tends to decline gradually — in men, estimates suggest a fall of roughly 1–2% per year from around the mid-30s, though this varies considerably between individuals. This is a natural part of the ageing process, not automatically a medical condition requiring treatment.
\n\nThat said, there is a meaningful difference between gradual age-related change and clinically low testosterone (sometimes called hypogonadism). If you're experiencing significant symptoms — persistent fatigue, low mood, reduced libido, or loss of muscle mass — it's worth speaking with your GP rather than assuming lifestyle changes alone will resolve the issue.
\n\nWhy Sleep May Be One of the Most Important Factors
\n\nIf there's one lifestyle factor that stands out in the research on low testosterone lifestyle connections, it's sleep. The majority of daily testosterone is released during sleep — particularly during the deep, slow-wave stages. Studies suggest that even short-term sleep restriction can noticeably reduce testosterone levels in healthy men.
\n\nOne frequently cited study found that men who slept five hours per night for one week had testosterone levels approximately 10–15% lower than when they slept a full eight hours. While this was a small study, the finding aligns with broader research on sleep and hormonal regulation.
Want to track your numbers? the muscle recovery calculator tool makes it easy.
\n\nPrioritising sleep quality — not just quantity — may therefore be one of the most accessible things you can do. Our guide to how much deep sleep you need explores this in more detail, and if you struggle to wind down at night, you might find our bedtime routine tips for better sleep quality a helpful starting point.
We also cover this in our guide to healthy habits for men over 50: a daily checklist.
\n\nExercise — Particularly Resistance Training — and Testosterone
\n\nResistance training (also called strength training or weight training) is among the most well-studied lifestyle factors in relation to testosterone. Multiple studies suggest that compound, multi-joint exercises — such as squats, deadlifts, rows, and presses — are associated with acute increases in testosterone following exercise.
\n\nThe longer-term picture is somewhat more nuanced. While regular resistance training may support healthier baseline testosterone levels over time, the magnitude of the effect varies, and some research suggests the acute spike post-exercise is less pronounced in older adults. Still, strength training is broadly recommended for healthy ageing for many reasons beyond hormones — including bone density, muscle preservation, metabolic health, and functional independence.
\n\nIf you're new to strength training or returning after a break, it's worth starting carefully. Our article on strength training at home for beginners offers a practical starting point, and we'd also recommend reviewing our piece on balance and mobility exercises for over 50s to build a well-rounded movement practice. As always, speak with your GP before starting a new exercise programme, particularly if you have any existing health conditions.
You may also be interested in this article on knee pain when squatting: causes and form fixes.
\n\nEndurance exercise has a more complex relationship with testosterone. While moderate aerobic activity is associated with many health benefits, very high volumes of endurance training — such as marathon training — are sometimes linked in research to reduced testosterone. For most people exercising at moderate levels, this is unlikely to be a concern.
\n\nBody Composition and Its Association With Testosterone
\n\nResearch consistently suggests that higher levels of body fat — particularly visceral fat (fat stored around the abdominal organs) — are associated with lower testosterone levels. One mechanism involves the conversion of testosterone to oestrogen by an enzyme called aromatase, which is found in fat tissue. Higher body fat may therefore contribute to this conversion process.
\n\nThis doesn't mean that anyone carrying extra weight should feel blamed for hormonal changes — the relationship between body composition and hormones is complex and bidirectional (lower testosterone can itself make it harder to manage weight). It does, however, suggest that gradual, sustainable improvements in body composition may support hormonal balance over time.
\n\nCrash dieting is not the answer here. Severe caloric restriction is actually associated with reduced testosterone in some studies, likely because the body interprets extreme energy deficits as a stress signal. A sustainable approach to nutrition — one that supports a healthy weight without dramatic restriction — is far more likely to be beneficial. Our article on why crash diets fail covers this in depth.
This pairs well with our guide on breathing exercises before sleep: 5 techniques to try.
\n\nNutrition: What the Research Suggests
\n\nNo single food boosts testosterone naturally in a dramatic or clinically proven way — be cautious of any source making such claims. However, certain nutritional patterns are associated with hormonal health more broadly.
\n\nKey nutritional considerations supported by research include:
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- Adequate dietary fat: Testosterone is synthesised from cholesterol, and very low-fat diets have been associated with reduced levels in some studies. Healthy fats from sources like avocados, nuts, seeds, and oily fish may be relevant here. \n
- Sufficient zinc: Zinc deficiency is associated with lower testosterone levels in some research. Food sources include meat, shellfish, legumes, seeds, and nuts. \n
- Vitamin D: Some studies suggest an association between vitamin D status and testosterone levels, though the evidence is still developing. Many people in northern latitudes may be deficient, particularly in winter months — this is worth discussing with your GP. \n
- Overall dietary quality: Diets rich in whole foods, vegetables, and lean proteins are broadly associated with better hormonal health compared to highly processed diets. \n
The evidence base here is often observational, meaning it shows associations rather than proving direct cause and effect. Supplements marketed specifically to raise testosterone often have very limited evidence behind them, and some may interact with medications. Always discuss supplementation with a healthcare provider before starting.
\n\nStress, Cortisol, and the Hormonal Balance
\n\nChronic stress is one of the more underappreciated factors in this conversation. Cortisol — the body's primary stress hormone — has an antagonistic relationship with testosterone. When cortisol levels are persistently elevated due to ongoing stress, some research suggests this may suppress testosterone production over time.
\n\nThis makes stress management not just important for mental wellbeing, but potentially relevant to hormonal health too. Practices such as mindfulness, controlled breathing, regular physical activity, and adequate social connection are all associated with lower chronic stress levels. Our guide on breathing techniques for stress reduction may be a useful place to explore.
\n\nAlcohol is here. Heavy or chronic alcohol consumption is consistently associated with lower testosterone levels in the research. Moderate consumption may have a smaller impact, but if you're looking to support overall hormonal health, keeping alcohol intake within recommended guidelines is generally advisable.
\n\nPractical Tips
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- Prioritise sleep: Aim for 7–9 hours of quality sleep per night. Establish a consistent sleep schedule and create a wind-down routine to support deep, restorative rest. \n
- Include resistance training: Aim for at least 2–3 sessions per week focusing on compound movements. Start gradually if you're new to it, and seek guidance if needed. \n
- Eat a balanced, whole-food diet: Include adequate healthy fats, lean proteins, and micronutrient-rich foods. Avoid extreme caloric restriction. \n
- Manage stress actively: Build stress-reduction practices into your daily or weekly routine — whether that's walking, breathing exercises, journaling, or time in nature. \n
- Limit alcohol: Keep alcohol intake within current health guidelines and be mindful of how regular consumption may affect your overall wellbeing. \n
- Monitor body composition gradually: Rather than focusing on rapid weight loss, aim for slow, sustainable changes through consistent healthy habits. Our BMI calculator can offer a rough starting reference, though it has limitations as a standalone measure. \n
- Talk to your GP: If you suspect clinically low testosterone, don't rely on lifestyle changes alone. A simple blood test can give you a clearer picture, and your doctor can advise on appropriate next steps. \n
Key Takeaways
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- Testosterone naturally declines gradually with age — this is a normal process, not automatically a medical problem. \n
- Sleep quality, resistance exercise, body composition, nutrition, and stress management are all associated with testosterone levels in the research. \n
- No single food or supplement is proven to dramatically raise testosterone; be sceptical of exaggerated claims. \n
- Lifestyle improvements may support healthy hormonal balance as part of a broader approach to wellbeing, but are not a substitute for medical assessment. \n
- If you're experiencing significant symptoms, a conversation with your GP and a simple blood test is the most important first step. \n
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your health routine.