Key Takeaways

• Lifestyle changes, including a healthy diet, quality sleep, and maintaining balanced blood sugar levels, can significantly impact testosterone levels.
• Optimizing testosterone naturally requires a holistic approach, encompassing a balanced diet, quality sleep, regular physical activity, and effective stress management.

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Struggling with low sex drive, poor sexual function, fatigue, or anxiety? It might be more than just a rough week - low testosterone levels could be contributing to the issue. Testosterone is a male sex hormone that plays a crucial role in various bodily functions, including building muscle mass, strengthening bones, and regulating mood. A range of factors, including age, certain medications, and some medical conditions influence testosterone levels. But you can also shape hormone health through lifestyle changes. This article explains how diet, sleep, and blood sugar levels collectively influence testosterone production. Read on to learn about natural ways to optimize hormone health!

The Role of Diet in Testosterone Production

It should come as no surprise that nutrition plays an important role in men’s health. Certain foods may boost testosterone production while others may hinder it. If you are concerned about low testosterone, you may want to consider these nutrients:

Zinc

This mineral plays a role in the synthesis of luteinizing hormone, which stimulates the testes to produce testosterone. It also prevents testosterone’s conversion to estrogen. A systematic review of 38 studies (including eight conducted in humans and 30 in animals) found a link between zinc deficiency and testosterone levels.¹ The same study also observed an increase in testosterone after zinc supplementation. In one small trial, older men with zinc deficiency who took a supplement doubled their testosterone levels.² These findings underscore the importance of regular blood work and maintaining optimal nutrient levels. How can you get more zinc in your diet? Oysters are the best source of zinc, but you can also find it in beef, nuts, and seeds.

Magnesium

This mineral prevents testosterone from binding to sex hormone-binding globulin (SHBG), freeing up testosterone for release and use in the body. A study found increased levels of testosterone in both active and sedentary men who supplemented 10 mg of magnesium per kg of body weight daily.³ They also observed an effect of exercise: the athletes in the study had higher testosterone than the sedentary men. To increase your magnesium intake, opt for pumpkin seeds, spinach, and other leafy greens, as well as soy products like edamame or soy milk.

Vitamin D

Research on the link between vitamin D and testosterone is mixed. A systematic review found no effect of supplementation on testosterone levels.⁴ A randomized controlled trial also found no effect of 20,000 IU per week of vitamin D on middle-aged healthy men with normal baseline testosterone levels.⁵ However, a large cross-sectional study of over 1,000 men found a positive relationship between vitamin D and testosterone levels.⁶ This may indicate that supplementation can help boost testosterone levels if you are already deficient. Ultimately, further research is necessary to fully understand the role of vitamin D in testosterone metabolism fully. Because of the high rates of deficiency (almost half of Americans were estimated to be deficient in 2005-2006), it’s smart to choose foods high in vitamin D, like fatty fish (like salmon), fortified dairy, and fortified orange juice.⁷

Healthy Fats

Fats are the building blocks of hormones, including testosterone. Low-fat diets are linked to low testosterone levels in men.⁸ However, not all fats are created equal. Diets high in saturated fats (found in red meat and dairy products) can raise levels of “bad” cholesterol (LDL cholesterol) in the blood, increasing the risk of cardiovascular disease. Choose healthy fats, such as avocado, nuts and seeds, olive oil, and fatty fish.

While you don’t need to give up all of your favorite foods, limit excessive sugar, refined grains, and alcohol consumption to support optimal testosterone levels.

Sleep’s Impact on Testosterone Levels

Quality sleep is crucial for regulating various hormones, including testosterone. Testosterone production follows a natural circadian rhythm that fluctuates throughout the day; levels peak during rapid eye movement (REM) sleep. Sleep occurs in cycles lasting approximately 90 minutes, with each cycle culminating in a phase of REM (rapid eye movement) sleep. As the night goes on, the REM phase increases from 10 minutes to an hour and beyond. This means you need to have uninterrupted sleep to reach peak testosterone production; waking up before reaching REM sleep means missing out on a critical period.

It doesn’t take long to notice the effects of sleep deprivation. A meta-analysis of 252 men included in 18 studies found a significant reduction in testosterone levels after 24 hours of sleep deprivation.⁹ In one small study of 10 young healthy men, testosterone levels decreased by 10-15% after just one week of 5 hours of sleep per night.¹⁰ This is the same decline in testosterone expected from aging 10 years!

The big takeaway from all of this: support hormone balance by improving sleep quality. Here are some strategies to sleep better and support testosterone production:

• Establish a consistent sleep schedule: A regular sleep routine helps to align the body’s internal clock, known as the circadian rhythm, with its external environment. This makes it easier to fall asleep and wake up at the best time for your body. Choose a bedtime and wake-up time and stick to them, even on weekends.
• Reduce screen time before bed: Blue light emitted by screens can disrupt circadian rhythms, making it harder to fall (and stay) asleep. Watching TV or scrolling on your phone before bed can also be cognitively stimulating, which can keep you awake. Limit screens for at least an hour before bed.
• Limit stimulants and other substances: Caffeine and alcohol can disrupt sleep. Alcohol, in particular, can reduce sleep quality and time spent in REM sleep.

Blood Sugar Regulation and Testosterone

Blood sugar and testosterone levels are tightly linked; each influences the other. Testosterone helps the body’s cells take up sugar out of the blood to use for energy. When testosterone levels are low, the body can’t use this sugar as efficiently, leading to a buildup in the blood and insulin resistance. In a cross-sectional study, both men and women with low testosterone had greater insulin resistance and worse blood sugar control.¹¹ Not surprisingly, low testosterone is a risk factor for type 2 diabetes.¹²

On the other hand, high blood sugar may also suppress testosterone production. When blood sugar increases, the body releases insulin to move glucose out of the blood and into the body’s cells for energy production. If blood sugar levels are chronically high, resulting in insulin resistance, the body releases additional insulin into the bloodstream. This can interfere with the activity of sex hormone-binding globulin (SHBG), limiting the amount of testosterone available in the body.¹³ Elevated blood glucose can also cause tissue damage throughout the body, including the testes, which can stifle testosterone production.

The relationship between testosterone and blood sugar is complex but underscores the importance of supporting metabolic health. Consuming a balanced diet and engaging in regular physical activity can help regulate blood sugar levels and support testosterone production.

Integrating Lifestyle Factors for Hormonal Health

Just as many factors influence testosterone, the best way to optimize or increase testosterone levels is through a holistic approach combining diet, sleep, and blood sugar management:

Exercise

Regular physical activity, especially resistance training, helps boost testosterone levels. A meta-analysis of 48 clinical trials with almost 600 participants found that moderate and high-intensity physical activity increased total testosterone levels.¹⁴ This happens because exercise causes muscle damage, triggering the release of hormones like testosterone to repair and rebuild muscle. Weightlifting, in particular, offers a promising strategy to boost testosterone levels due to its impact on naturally reducing muscle damage; however, research is limited.

Stress Management

Chronic stress elevates cortisol, the stress hormone. High cortisol levels are linked to low testosterone production due to both direct inhibition and indirect effects on other hormones involved in testosterone production, such as luteinizing hormone.^15,16 Stress management techniques, including mindfulness and journaling, may help boost testosterone, but don’t neglect the basics, like regular physical activity and a healthy diet. If you struggle with stress management, seek professional help from a mental health professional.

Weight Management

Maintaining a healthy weight supports hormonal balance. While lower testosterone levels can contribute to weight gain, high body fat can also lead to increased testosterone levels. Engaging in regular physical activity, managing stress, and eating a healthy diet all support a healthy weight and healthy testosterone levels.

The Bottom Line

Testosterone levels can affect various aspects of health and well-being. Optimizing testosterone levels naturally involves a multifaceted, holistic approach that focuses on a nutrient-rich diet, quality sleep, and maintenance of stable blood sugar levels. By adopting these healthy lifestyle changes, you can support your hormone and overall health. As always, reach out to a healthcare provider if you are concerned about your hormone health.

Learn More With Signos’ Expert Advice

Blood sugar health seriously affects how you feel and how well your body functions. That’s why it’s so important to understand how different things affect your blood sugar levels. 

A CGM empowers you to improve your health by tracking your diet, exercise, sleep habits, and blood sugar levels. Knowledge is power, and a CGM can provide you with specific information about how your habits impact your health. 

Signos has a team of health experts who compile evidence-based nutrition information to help you improve your health and wellness. Check out the resources here.