Whether you’re a man noticing shifts in your energy, mood, or libido, or a partner seeing those changes up close, testosterone might be quietly writing the story behind it all.
We tend to think of testosterone as some macho hormone, a chemical shorthand for muscles, sex, and lifting heavy things. But what is testosterone really? It’s the hormone that helps regulate mood, motivation, muscle repair, energy, and yes, sexual desire for both men and women.
When testosterone dips, the signs might not be so obvious at first but will slowly creep up in our daily lives: A little less morning energy. A bit more irritability. Maybe that spark in bed or in life just doesn’t feel as strong as it used to. The truth is, many of the things that lower testosterone don’t happen overnight. They build up slowly through everyday habits that quietly drain your balance.
So if you’ve been wondering how to boost testosterone or how to naturally increase testosterone, the best place start is replacing these 7 poor daily habits.
Testosterone production happens while you sleep, especially during deep REM cycles. When you skip sleep, stay up scrolling, or pull too many late nights, you’re literally cutting into your hormone supply.
Research shows men who sleep less than five hours per night can have up to 15–20% lower testosterone levels. This is simple science.
The fix? Creating a pleasure ritual around rest. Ditch the screens an hour before bed, stretch, read, or do something sensual that signals your body it’s safe to unwind. Better sleep equals better T, and better T equals better mornings in more ways than one.
Cortisol and testosterone have a toxic relationship. When stress hormones spike, testosterone production slows down. Chronic stress not only makes your tired but it can dampen libido, stall muscle recovery, and cause emotional distance.
If you’ve been asking yourself why your drive, sexual or otherwise, feels low, it’s not just in your head. It’s hormonal.
Try breaking the stress cycle in simple ways: breathe deeply when you feel tension rise, take a walk without your phone, or have sex or masturbate to release tension (yes, that counts). Learning how to manage stress is learning how to increase testosterone naturally, no pills required.
Your body was made to move, but not to burn out. Sedentary lifestyles suppress testosterone, yet so can overtraining with no recovery.
If your workouts leave you exhausted instead of energized, or you’ve stopped moving altogether, your hormone balance can start to suffer. The sweet spot is strength training a few times a week, with real rest days built in. That’s where testosterone thrives: in effort, not exhaustion.
If you’re wondering how to naturally increase testosterone levels, think consistency over intensity. And maybe add a rest day that looks more like a naked stretch session than a HIIT circuit.
Your body can’t make testosterone without healthy fats. Period.
Testosterone is synthesized from cholesterol, meaning that if you’re cutting out all fats in pursuit of “clean eating,” you’re also cutting out your hormone fuel. Foods like avocados, olive oil, nuts, salmon, and eggs give your body what it needs to create balance.
Meanwhile, processed foods, excess sugar, and alcohol can act as testosterone depleters, throwing your system off.
Emotional repression is one of the biggest yet least-talked-about testosterone drains. When you hold everything in your body interprets it as danger. The nervous system stays tense, cortisol stays high, and your hormones stay out of sync.
Whether you’re a man or the partner of one, emotional openness can shift everything. Talking about what’s real, even when it’s uncomfortable, can restore connection, lower stress hormones, and bring desire back. Testosterone thrives when you feel safe being yourself.
Sunlight is one of nature’s best and cheapest testosterone boosters. Vitamin D plays a major role in hormone regulation, mood, and sexual health, and most people are deficient.
If you spend most of your time indoors under artificial light, you’re likely missing a simple fix. Step outside for 20 minutes a day. Let your skin absorb light. Or, if sunlight isn’t an option, a vitamin D supplement can help.
And yes, too much screen time can dull dopamine and disrupt sleep, both of which also lower testosterone. So maybe it’s time to swap one of those late-night scrolls for something more… physical.
Let’s clear up a myth: Does masturbation cause low testosterone? Absolutely not. In fact, healthy sexual expression (solo or partnered) helps regulate hormones, reduce stress, and even improve sleep.
Touch, connection, and orgasm all help balance your endocrine system. If you’ve been feeling off, disconnected, or “low,” sexual wellness may be the missing piece in your overall care routine.
And yes, that includes exploring toys, stroking aids, and body-safe ways to reconnect with your own desire. Testosterone rises when you feel turned on by life again.
Low testosterone isn’t a moral failing or something to panic over. It’s a signal, your body’s way of asking for care.
Better sleep, less stress, sunlight, real food, emotional honesty, movement, and pleasure. That’s it. The magic formula for how to boost testosterone naturally is the same formula for feeling alive again.
So whether you’re a man noticing changes or a partner wanting to support someone through them, remember: hormones respond to how you live. And you deserve a lifestyle, and a sex life, that gives as much energy as it takes.
