High stress is one of the biggest killers of testosterone production. When you’re constantly stressed, your body produces more cortisol, (the stress hormone) which lowers your body’s ability to produce testosterone, dropping your “T” levels over time.
Elevated cortisol levels also impact your mood, energy and well-being.

Tips
- Take adaptogenic supplements like M Drive that help balance cortisol so your body can make more testosterone again, naturally

Regular physical activity plays a crucial role in boosting testosterone levels. Working out leads to muscle growth and fat loss, both of which support healthier testosterone levels.
Compound weight lifts especially, like back squats, deadlifts and bench press, are shown to naturally improve your testosterone levels.

Tips
- Strength train 3-4 times every week
- Don’t overdo it, and be sure to recover enough between workouts

What you eat can have a huge impact on your testosterone levels. A balanced diet supports normal hormone production by ensuring your body has the nutrients it needs to maintain healthy testosterone levels.
Prioritizing protein, healthy fats, zinc and vitamin D is the best way to help your body maintain normal testosterone levels. Oh, and minimize processed foods and refined sugars.

Tips
- Eat whole foods like lean proteins, vegetables & whole grains
- Limit alcohol while maintaining hydration every day

Testosterone production occurs during the REM cycle, particularly in the morning hours. Without enough REM sleep, your body won’t have the chance to produce adequate levels of testosterone.
Sleep is also when your body recovers and repairs itself from the day’s stress: work, exercise, mental strain.

Tips
- Go to bed and get up at similar times, even on weekends
- Limit screen time starting 1 hour before you hit the hay