Not Ready for Testosterone Replacement Therapy? Here Are 7 Natural Ways to Support Healthy Testosterone Levels

Published: 24th September 2016 | Medically Reviewed by: Dr Christopher Parry | Last Reviewed: July 2026

Testosterone plays an important role in many aspects of men’s health, including energy levels, mood, libido, muscle mass, bone health and overall wellbeing. While testosterone levels naturally decline with age, some men experience symptoms that may suggest testosterone deficiency, also known as male hypogonadism.

Common symptoms include:

• Reduced sex drive (libido)
• Erectile dysfunction
• Fatigue or reduced energy
• Low mood or irritability
• Difficulty concentrating
• Reduced muscle mass and strength
• Increased body fat
• Reduced exercise performance

If these symptoms sound familiar, it is important not to self-diagnose. Many medical conditions, including thyroid disorders, poor sleep, obesity, stress and certain medications, can cause similar symptoms. A diagnosis of testosterone deficiency should always be made following a clinical assessment alongside appropriately timed blood tests (1,2).

For men with confirmed testosterone deficiency, Testosterone Replacement Therapy (TRT) can be an effective treatment (1). However, if your testosterone levels are borderline, or you simply want to optimise your health before considering treatment, there are several lifestyle changes that may naturally support healthy testosterone production.

1. Maintain a Healthy Weight

Carrying excess body fat, particularly around the abdomen, is associated with lower testosterone levels. Fat tissue contains an enzyme called aromatase, which converts testosterone into oestrogen. Obesity can also affect the hormonal signals between the brain and testes that regulate testosterone production (4).

The good news is that even modest weight loss may help improve hormone levels in overweight men while also reducing the risk of diabetes, heart disease and high blood pressure (3).

Rather than focusing on rapid weight loss, aim for gradual, sustainable changes through healthy eating and regular exercise.

2. Prioritise Strength Training

Exercise is one of the most effective ways to improve overall health, and resistance training appears to be particularly beneficial for maintaining healthy testosterone levels.

Strength training can also:

• Increase lean muscle mass
• Reduce body fat
• Improve insulin sensitivity
• Boost energy and confidence
• Support long-term cardiovascular health

Aim for two to four resistance training sessions each week, focusing on compound exercises such as squats, rows, presses and deadlifts where appropriate.

3. Get Enough Quality Sleep

Sleep is often overlooked, yet it plays a vital role in hormone production.

Most testosterone is produced during sleep, and consistently poor sleep has been associated with lower testosterone levels. Men who regularly sleep fewer than six hours per night may experience reduced hormone production, alongside poorer concentration, mood and recovery.

Most adults should aim for between seven and nine hours of good-quality sleep each night.

4. Correct Vitamin D Deficiency

Vitamin D is essential for bone health, immune function and many other biological processes. In the UK, vitamin D deficiency is relatively common due to limited sunlight exposure during much of the year (5).

While vitamin D supplementation has not consistently been shown to increase testosterone in men with normal vitamin D levels, correcting a deficiency is an important part of maintaining good overall health.

If you are unsure whether your vitamin D level is adequate, your GP or clinician can arrange a simple blood test.

5. Eat a Balanced Diet

There is no single “testosterone diet,” but nutrition has an important influence on hormone health.

A balanced diet should include:

• Lean sources of protein
• Healthy fats, including oily fish, nuts and olive oil
• Plenty of vegetables and fruit
• Wholegrain carbohydrates
• Adequate zinc and magnesium from food sources

Maintaining a healthy gut microbiome may also support overall health. A diverse gut microbiome has been linked to improved metabolic health, reduced inflammation and better immune function, all of which are important for normal hormone regulation. Eating a diet rich in fibre, vegetables, fruit, legumes and fermented foods such as live yoghurt or kefir can help promote a healthy gut microbiome.

Avoid crash diets or prolonged calorie restriction, as these may negatively affect testosterone production and overall health.

6. Manage Stress

Long-term stress increases production of cortisol, a hormone that can suppress normal testosterone production over time.

Simple strategies such as regular physical activity, mindfulness, spending time outdoors and maintaining a healthy work-life balance may help reduce chronic stress and improve overall wellbeing.

7. Limit Excess Alcohol and Stop Smoking

Excessive alcohol consumption and smoking have both been associated with poorer overall health and may contribute to reduced testosterone levels and erectile dysfunction.

Reducing alcohol intake and stopping smoking can improve not only hormone health but also cardiovascular health, fertility and long-term wellbeing.

When Lifestyle Changes May Not Be Enough

Lifestyle changes are worthwhile for every man and may improve testosterone levels, particularly if excess weight, poor sleep or other modifiable factors are contributing to symptoms.

However, they cannot correct all causes of testosterone deficiency. Some men have underlying medical conditions affecting testosterone production, while others develop clinically significant age-related hypogonadism that requires medical treatment (4).

If symptoms persist despite improving your lifestyle, it is sensible to seek a professional assessment rather than relying on supplements or online advice.

How The WellMan Clinic Can Help

At The WellMan Clinic, we take a personalised approach to men’s health.

Our assessments include a detailed discussion of your symptoms, medical history and lifestyle, together with comprehensive blood testing where appropriate. If testosterone deficiency is confirmed, we will discuss all suitable treatment options with you, including whether Testosterone Replacement Therapy is appropriate.

In all cases, lifestyle optimisation forms an important part of treatment, whether or not TRT is ultimately required.

If you’re concerned about low testosterone or would like a comprehensive assessment of your hormone health, our experienced clinical team is here to help. Click to learn more about our Testosterone Replacement Therapy at The WellMan Clinic.

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References

1. Bhasin S, Brito JP, Cunningham GR, et al. Testosterone Therapy in Men With Hypogonadism: An Endocrine Society Clinical Practice Guideline. J Clin Endocrinol Metab. 2018;103(5):1715–1744.
2. Hackett G, Kirby M, Edwards D, et al. British Society for Sexual Medicine Guidelines on Adult Testosterone Deficiency, With Statements for UK Practice. J Sex Med. 2017;14(12):1504–1523.
3. Grossmann M. Hypogonadism and male obesity. Endocr Connect. 2022;11(3):e210515.
4. Corona G, Goulis DG, Huhtaniemi I, et al. European Academy of Andrology Guidelines on Investigation, Treatment and Monitoring of Functional Hypogonadism in Men. Andrology. 2020;8(5):970–987.
5. NHS. Vitamin D guidance and requirements. National Health Service UK.