How Diet and Exercise Impact Testosterone Levels

Nico Bryant-Aguilar

— 3 min read

Testosterone is a key hormone responsible for muscle growth, fat metabolism, energy levels, and libido. While testosterone naturally declines with age, your diet and exercise habits play a huge role in maintaining healthy levels.

This guide explores:
✅ The best foods to boost testosterone
✅ Which workouts increase testosterone production
✅ What to avoid if you want to keep testosterone levels high

How Diet Affects Testosterone Levels

What you eat directly influences testosterone production. Certain nutrients stimulate hormone production, while others suppress it.

🔹 Best Foods for Boosting Testosterone

✅ Healthy Fats (Support Testosterone Production)

  • Avocados, olive oil, nuts, fatty fish
  • Why? Testosterone is made from cholesterol, so healthy fats are essential [¹].

✅ Lean Proteins (Build Muscle & Support Hormones)

  • Eggs, chicken, lean beef, salmon
  • Why? Protein helps muscle growth and regulates hormones.

✅ Zinc-Rich Foods (Essential for Testosterone Synthesis)

  • Oysters, beef, pumpkin seeds, chickpeas
  • Why? Zinc deficiency is linked to low testosterone [²].

✅ Vitamin D Sources (Testosterone Production)

  • Salmon, eggs, mushrooms, fortified dairy
  • Why? Vitamin D acts like a hormone regulator and boosts testosterone [³].

✅ Magnesium-Rich Foods (Enhances Free Testosterone)

  • Spinach, almonds, dark chocolate, bananas
  • Why? Magnesium helps release free testosterone for use in the body.

✅ Cruciferous Vegetables (Reduce Estrogen)

  • Broccoli, cauliflower, kale, Brussels sprouts
  • Why? These lower estrogen, preventing it from suppressing testosterone.

❌ Foods That Lower Testosterone

🚨 Processed & Sugary Foods

  • White bread, soda, pastries, junk food
  • Why? Spikes in insulin lower testosterone over time.

🚨 Excess Alcohol

  • Beer, whiskey, excessive cocktails
  • Why? Alcohol increases estrogen and reduces testosterone production.

🚨 Soy-Based Foods (In Large Quantities)

  • Soy milk, tofu, soy protein isolate
  • Why? Some studies suggest high soy intake mimics estrogen, though moderate consumption is fine [⁴].

🚨 Excessive Dairy

  • Whole milk, cheese, ice cream
  • Why? Some dairy contains hormones that may lower natural testosterone production.

How Exercise Affects Testosterone Levels

🔹 Best Workouts to Increase Testosterone

✅ Heavy Resistance Training (Weightlifting)

  • Deadlifts, squats, bench press, overhead press
  • Why? Compound lifts increase testosterone & muscle mass [⁵].
  • Best Plan: 3-5 weight training sessions per week.

✅ High-Intensity Interval Training (HIIT)

  • Sprints, battle ropes, cycling intervals
  • Why? HIIT has been shown to boost free testosterone levels.

✅ Leg Workouts (Squats, Deadlifts, Lunges)

  • Why? Training large muscle groups increases hormone production.

✅ Short, Intense Sessions (45-60 Min)

  • Why? Overtraining can raise cortisol, which lowers testosterone.

❌ Workouts That Lower Testosterone

🚨 Excessive Cardio (Long-Distance Running)

  • Marathons, daily long-distance running
  • Why? Overdoing cardio raises cortisol, which can suppress testosterone.

🚨 Overtraining Without Recovery

  • Lifting too often without rest days
  • Why? Chronic stress & muscle breakdown reduce testosterone over time.

💡 Solution: Balance cardio with resistance training & recovery time.

How Sleep & Stress Affect Testosterone

✅ Get 7-9 Hours of Sleep

  • Why? Testosterone is produced during deep sleep.
  • Poor sleep reduces testosterone by 15-20% per night [⁶].

🚨 Avoid Chronic Stress

  • Why? Stress increases cortisol, which suppresses testosterone.
  • Best Fix: Meditation, deep breathing, and lowering caffeine intake.

Testosterone-Boosting Diet & Workout Plan

Daily Meal Plan for Higher Testosterone

🥣 Breakfast

  • Scrambled eggs, spinach, & avocado (healthy fats + protein)
  • Greek yogurt with pumpkin seeds (zinc & probiotics)

🥗 Lunch

  • Grilled chicken, quinoa, & roasted Brussels sprouts
  • Dark chocolate (85% cocoa) for magnesium boost

🍣 Dinner

  • Salmon with olive oil & steamed broccoli
  • Sweet potatoes for slow-digesting carbs

Weekly Testosterone-Boosting Workout Plan

📅 Day 1: Heavy Weightlifting (Squats, Deadlifts, Bench Press)
📅 Day 2: HIIT Sprints & Core Work
📅 Day 3: Rest & Recovery (Yoga, Mobility Work)
📅 Day 4: Resistance Training (Pull-Ups, Rows, Lunges)
📅 Day 5: HIIT Circuits (Kettlebells, Jump Squats, Battle Ropes)
📅 Day 6: Low-Intensity Cardio (Walking, Light Cycling)
📅 Day 7: Rest & Sleep Optimization

💡 Best Approach: Focus on strength training, recovery, and nutrition.

Final Thoughts: The Best Way to Boost Testosterone Naturally

✔ Eat the right foods – Healthy fats, protein, & zinc-rich foods.
✔ Lift weights & do HIIT – The best workouts for testosterone.
✔ Sleep 7-9 hours – Deep sleep is critical for hormone production.
✔ Manage stress – Avoid chronic cortisol spikes.

If you still have symptoms of low testosterone, consider getting a blood test and consulting a doctor.

Footnotes & Citations

  1. The Endocrine Society. “Dietary Fats & Hormone Production.” Journal of Clinical Endocrinology & Metabolism, 2019. Available here
  2. Prasad, A.S. “Zinc and Testosterone: Clinical Research.” Journal of Nutrition & Metabolism, 2020. Available here
  3. Holick, M.F. “Vitamin D and Testosterone Regulation.” Journal of Clinical Endocrinology & Metabolism, 2012. Available here
  4. Messina, M. “Soy and Male Hormones: Myth vs. Reality.” American Journal of Clinical Nutrition, 2019. Available here
  5. West, D.W., et al. “Effects of Resistance Training on Testosterone.” Journal of Strength & Conditioning Research, 2021. Available here
  6. Leproult, R., et al. “Impact of Sleep Deprivation on Testosterone Levels.” JAMA, 2011. Available here

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