Is Your Lifestyle Affecting Your Testosterone Levels?
If you’ve been feeling more tired than usual, struggling with focus, or noticing changes in your mood or performance, it might not just be aging. Your testosterone levels could be playing a role. When testosterone levels dip too low, you may feel like you’re running on empty.
The good news? Many lifestyle factors that contribute to low testosterone are within your control, and small changes can make a big difference.
Common Symptoms of Low Testosterone
As you enter midlife, it is natural for testosterone levels to lower. However, some men experience more symptoms than others.
Low testosterone (or “low T”) can show up in subtle and not-so-subtle ways. You might notice:
Decreased libido
Erectile dysfunction
Fatigue
Mood swings or irritability
Sleep disturbances
Loss of muscle mass or increased body fat
These symptoms are common, but you don’t have to “tough it out.”
How Diet Effects Testosterone
What you eat fuels your hormones. A poor diet—especially one lacking in zinc, vitamin D, and healthy fats—can negatively impact testosterone levels.
Other dietary factors that may lower testosterone include:
Heavy or frequent alcohol consumption
Highly processed or sugar-heavy foods
Inadequate protein intake
Movement Matters: The Role of Exercise
A sedentary lifestyle can lead to weight gain, which may increase estrogen levels and suppress testosterone.
In contrast, resistance training and high-intensity interval training (HIIT) have both been shown to boost testosterone naturally. Exercise also improves mood, sleep, and metabolism, which makes it a great foundation for long-term health.
Stress & Sleep: The Silent Disruptors
Chronic stress increases cortisol, a hormone that works against testosterone production. And when stress impacts your sleep, it creates a double hit, since sleep is when your body naturally restores hormone balance.
Prioritizing sleep quality and stress management (through mindfulness, movement, or therapy) can help your testosterone and your overall well-being.
How Do You Know If Your Testosterone Is Low?
If you’re experiencing any of the symptoms above, getting tested is the first step toward answers and solutions. We start with a simple blood test to measure your hormone levels. If you're a good candidate for TRT, we'll develop a personalized plan tailored to your lifestyle and health goals.
What Can You Do About It?
For those with persistently low testosterone levels, Testosterone Replacement Therapy (TRT) may be an appropriate and effective solution. TRT can restore energy, focus, mood, and sexual function, but it should always be done under professional medical guidance.
However, there are also many lifestyle changes you can make to support your body’s natural hormone production and overall well-being. These changes don't just support testosterone; they support you—your energy, focus, confidence, and overall quality of life.
Lifestyle Changes
Maintain a healthy weight
Exercise regularly
Get 7–8 hours of quality sleep
Manage daily stress
Limit alcohol
Quit smoking
Midlife isn’t a time to slow down—it’s a time to refocus, recharge, and thrive.
Dr. Dawson’s Take
Low testosterone doesn’t mean there’s something wrong with you. It means your body may need support, and I’m here to help you determine what treatment will work best for you. f you're experiencing symptoms or simply want to understand your hormone health better, let's talk. A simple test could help you feel like yourself again.
Ready to check your testosterone levels?
Take note of your symptoms and schedule a consultation to discuss your health. The path to better health might be simpler than you think.