Men's Health

Natural Testosterone Optimisation Guide for Men

An evidence-based, lifestyle-first guide to improving testosterone levels without medication. Includes nutrition, training, sleep, body composition, micronutrients, and behavioural strategies.

4 min read

Natural Testosterone Optimisation Guide for Men

Testosterone influences muscle strength, mood, libido, cognition, confidence, and metabolic health.
While levels decline gradually with age, modern lifestyle factors lower testosterone far more than biology.

This guide outlines drug-free, evidence-based methods to optimise testosterone using nutrition, sleep, training, micronutrients, and behavioural strategies.

1. Nutrition: Build Hormones Through Diet

Testosterone synthesis requires cholesterol and adequate energy availability.

Healthy fats

Support hormone production:

  • Olive oil, avocado
  • Whole eggs
  • Nuts (macadamia, almonds)
  • Oily fish
  • Beef, lamb
  • Butter or ghee

Target: 30–40% of daily calories from fat.

Protein for hormonal signalling

Aim for 1.6–2.2 g/kg/day to support lean mass and recovery.

Carbohydrates strategically

Very low-carb diets may raise cortisol and suppress testosterone.
Use carbs around training and on heavy lifting days.

2. Training: Lift Intensely, Briefly

Testosterone responds to mechanical tension and neural drive.

Most effective protocol

  • 3–4 sessions per week
  • 45–60 minutes
  • Lower reps (3–6), higher loads
  • Compound lifts (deadlifts, squats, bench, overhead press, rows, pull-ups)

Avoid chronic cardio and overtraining—both elevate cortisol.

3. Sleep: The Largest Natural Testosterone Booster

Up to 80% of testosterone is produced during sleep.

Testosterone-suppressing sleep issues

  • Less than 6 hours sleep
  • Frequent awakenings
  • Snoring or sleep apnea
  • Late meals or alcohol

Targets

  • 7.5–8.5 hours nightly
  • Cool, dark sleeping environment
  • Avoid screens before bed
  • No food within 3 hours of sleep

Sleep support ideas

  • Magnesium glycinate 300–400 mg
  • Morning sunlight exposure
  • Keep room cool (around 18–19°C)

4. Body Composition: Reduce Visceral Fat

Visceral fat converts testosterone to estrogen via aromatase.

A reduction of 5–10% waist circumference may increase testosterone by 15–25%.

5. Micronutrients: Correct Hidden Deficiencies

Vitamin D

Strong association with testosterone.

Zinc

Essential for LH (testosterone signalling).

Magnesium

Improves sleep and reduces cortisol.

Typical supplementation

  • Vitamin D3: 2,000–5,000 IU/day
  • Magnesium glycinate: 300–400 mg nightly
  • Zinc: 15–30 mg/day (short-term)

Testing before supplementing

Testing levels is ideal where possible. Supplementation is most effective when correcting a documented or strongly suspected deficiency. Avoid long-term high-dose zinc or fat-soluble vitamins without monitoring.

6. Manage Testosterone-Suppressing Factors

  • Alcohol (even moderate intake reduces testosterone for 24–48 hours)
  • Chronic stress
  • Ultra-low calorie dieting
  • Plastics and endocrine disruptors
  • Overtraining

7. Behavioural Drivers

Sunlight

Improves vitamin D and nitric oxide pathways.

Sexual activity

Increases testosterone and LH.

Competition and achievement

Testosterone can rise in states of dominance, focus, and progression.

Behaviour influences biology as much as biology influences behaviour.

8. Optional Lab Evaluation

Useful tests:

  • Total testosterone
  • Free testosterone
  • SHBG
  • LH + FSH
  • Prolactin
  • Estradiol (E2)
  • Vitamin D
  • TSH + Free T4 + T3

These help identify which pathways need optimisation.

9. When to Avoid TRT (Testosterone Replacement Therapy)

TRT is powerful, but:

  • Suppresses natural production
  • Reduces fertility
  • Requires lifelong management

Lifestyle optimisation should be first-line unless confirmed hypogonadism persists.

Summary

Natural testosterone optimisation strengthens:

  • Mood & motivation
  • Strength & muscle
  • Sexual function
  • Energy
  • Metabolic health
  • Long-term resilience

Lifestyle changes are safe, sustainable, and clinically meaningful—and for most men, overwhelmingly effective.