5 At-Home Strategies To Support Testosterone

Testosterone plays a central role in male health, influencing energy, mood, muscle development, motivation, and libido. Everyday lifestyle habits can also have a meaningful impact on natural testosterone production.

In a recent discussion, Brian from Etalaze outlined five realistic, science-informed strategies men can use to better support their hormone health. Below is a breakdown of those insights.

1. Cut Back on Heavy Alcohol Use

Frequent or excessive alcohol consumption can significantly disrupt hormonal balance. Alcohol raises cortisol levels — a stress hormone known to suppress testosterone — and can interfere with liver function. When the liver isn’t working efficiently, it struggles to clear excess estrogen from the body, tipping the hormonal scale further away from testosterone.

Key takeaway:

• Limit binge drinking and frequent hangovers

• Give your liver adequate recovery time to support healthy hormone regulation

2. Keep Stress in Check

Chronic stress pushes the body into a constant cortisol-producing state. Since cortisol and testosterone work in opposition, prolonged stress can steadily erode testosterone levels over time.

Ways to reduce stress:

• Practice calming activities such as meditation, breathing exercises, or journaling

• Make time for hobbies, relationships, and activities that promote relaxation and balance

3. Make Quality Sleep a Priority

Most testosterone production occurs during REM sleep, which cycles roughly every 90 minutes throughout the night. Short or inconsistent sleep disrupts these cycles, reducing the body’s ability to produce optimal hormone levels.

Sleep-supporting habits:

• Aim for 7–9 hours of sleep nightly

• Reduce screen exposure before bed

• Maintain a consistent sleep schedule, even on weekends

4. Include Healthy Fats in Your Diet

Because testosterone is derived from cholesterol, dietary fats play an important role in its production. Extremely low-fat diets — often used during aggressive weight loss — can unintentionally reduce testosterone output.

Foods that support hormone production include avocados, eggs, fatty fish, olive oil, and coconut-based fats.

Nutrition notes:

• Avoid eliminating fats entirely, especially in the evening

• Balance calorie control with adequate fat intake to support hormone synthesis

5. Use Supplements Strategically

While many supplements claim to boost testosterone, Brian highlights ZMA (zinc and magnesium aspartate) as one of the more practical options. Both minerals are essential for hormone production and are best taken before sleep to align with overnight testosterone release.

Supplement guidance:

• Choose a reputable ZMA product and follow recommended dosing

• Avoid taking zinc and magnesium alongside calcium, which can reduce absorption

When Lifestyle Changes Aren’t Enough

For some men, lifestyle adjustments alone may lead to noticeable improvements such as better energy, mood, or morning alertness. These signs often suggest that testosterone levels were partially affected by daily habits.

Final Thoughts

Supporting testosterone naturally starts with everyday choices. Reducing alcohol intake, managing stress, sleeping well, eating sufficient healthy fats, and supplementing wisely can all contribute to healthier hormone levels.

If these steps don’t resolve ongoing symptoms, seeking professional guidance is an important next move. At Etalaze, the focus is on helping individuals understand their health, explore evidence-based options, and make informed decisions that support long-term well-being.

About Etalaze

Etalaze is dedicated to providing clear, trustworthy insights into men’s health, hormone optimization, and wellness. VisitEtalaze to explore educational resources designed to help you feel, function, and perform at your best.