Testosterone is a key hormone for men’s health, yet it’s often overlooked until something feels “off.” 

Low energy, flatter moods, slower recovery, and stubborn weight gain are becoming increasingly common, and the data shows this is no longer just about getting older. Modern lifestyles are placing real pressure on men’s hormonal health, making testosterone an important focus for overall well-being. With endless health advice online, much of it confusing, it’s easy to feel unsure where to begin. This article was written for the everyday man. It cuts through the noise and focuses on the 3 science-backed habits that genuinely support men’s hormonal health.

Testosterone is regulated by a tight feedback system between the brain and the testes, which keeps levels fairly stable from day to day, with a natural morning peak.¹ Today, the main challenge to this balance isn’t rare disease, but ongoing low-grade inflammation linked to excess weight, metabolic issues, and chronic illness. ²,³ Over time, inflammation can reduce testosterone production and create a cycle where low testosterone and poor metabolic health reinforce each other. ⁴ This article explains how this process is affecting Australian men and what this may mean for their testosterone health.

Falling testosterone isn’t just about ageing. Men aged 20–40 today often have lower testosterone levels than men did decades ago, especially in Western countries.⁵ Sperm counts have also declined over time, signaling broader changes in men’s hormonal health.⁶ The main reasons are lifestyle-related. Extra body fat, poor sleep, high stress, low activity, and blood sugar problems all reduce testosterone by increasing inflammation in the body.⁶,⁷ In Australia, testosterone levels drop by about 1% each year on average, with faster declines in men who are overweight. While sperm counts here have stayed fairly stable so far, rising obesity may change that in the future.⁸

Statistics show that many Australian men are at risk of chronic inflammation affecting testosterone balance, largely driven by high rates of excess body fat and poor dietary habits.

In Australia, around 70–75% of men are overweight or obese, a number that puts millions at serious risk of metabolic problems that can upset healthy testosterone levels.⁹ Extra body fat, combined with high blood sugar and insulin, fuels inflammation and throws hormones out of balance, often leading to lower testosterone and its noticeable effects.¹⁰,¹¹ Research shows that men with obesity, type 2 diabetes, or metabolic syndrome not only have lower testosterone but also experience sharper declines as they age.¹⁰,¹¹

Diet habits also play a key role. In Australia, less than 5% of men meet vegetable intake guidelines, while most consume too few whole plant foods and too many ultra-processed junk foods.¹³ These habits contribute to weight gain, insulin resistance, and chronic inflammation, further increasing the risk of low testosterone in Australian men.

The result? A downward cycle. High inflammation caused by excess body weight lowers testosterone,¹⁴ which reduces muscle mass,¹⁵  leaving less tissue to burn energy and maintain a healthy weight. Excess fat can even convert testosterone into oestrogen,¹⁶ tipping hormone balance further. The combination of inflammation, low testosterone, and increased fat makes it harder to maintain muscle, manage weight, and protect cardiovascular health. 

When it comes to testosterone, your levels reflect your overall health. Focusing on the basics, what you eat, how you move, and the nutrients you absorb, creates the right environment for your body to produce hormones naturally and efficiently. With that in mind, here are three science-backed habits to support healthy testosterone by strengthening the foundations of your health.

Mediterranean Diet and Testosterone

A Mediterranean-style diet rich in vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish supports men’s hormonal health by reducing inflammation, providing antioxidants, and supplying healthy fats needed for testosterone production. Studies show that men following this diet, especially when limiting refined carbs, experience higher testosterone, better insulin sensitivity, and reduced body fat after a few months. Unlike restrictive fad diets, it’s sustainable, promotes overall metabolic health, and protects hormone-producing cells from the effects of inflammation.¹⁷

How Exercise Affects Testosterone Levels

Exercise can temporarily raise testosterone, especially with intense workouts using large muscles, though the boost usually lasts only minutes to hours. Long-term training doesn’t always increase resting testosterone in healthy men, but overweight or obese men may benefit, particularly with fat loss. Testosterone supports muscle growth, recovery, and overall male health, and while spikes can help, muscles can still improve without large hormonal changes.¹⁸

Nutrients to Support Natural Testosterone Production

To keep your testosterone levels healthy, your body needs the right "building blocks" from your food. Sadly, many men are missing out. Data from the Australian Bureau of Statistics shows that about 1 in 3 men aged 20 to 50 aren't getting enough zinc.¹⁹ This is a major problem because low zinc consistently drops testosterone levels, while taking a moderate supplement can help raise them back up.²⁰ Vitamin B12 also helps support healthy testosterone levels.²¹ You can fill these nutritional gaps and maintain healthy testosterone levels by increasing your dietary nutrient levels, or by adding a supplement, such as Male Essentials Multivitamin and Mineral, providing both zinc and vitamin B12 to support nutritional health.

Maintaining healthy testosterone isn’t just about one diet, supplement, or workout; it’s about supporting your overall health and lifestyle.  For personalised guidance, working with a qualified healthcare practitioner can help identify your unique needs, create a tailored plan, and ensure you’re addressing the root causes, not just the symptoms. Taking action today can help you feel stronger, more energetic, and more in control of your hormonal health. For more information on supporting Men's Health, check out our Practitioner-Formulated supplement range for Men with a range of educational articles below: