Optimizing testosterone levels in men, most important to least

Prioritize body composition first, then TRT when clinically indicated, nutrition and supplements, monitoring, exercise, sleep, stress management, and reducing endocrine-disruptor exposure.

1. Body composition: If you have excess body fat—around above 20% is cited—losing fat is a primary step for supporting testosterone. If you are already lean, further calorie restriction can lower testosterone; adequate calories, and sometimes eating more, may be more appropriate. 1
2. TRT when indicated: A typical starting regimen discussed is 100–120 mg per week, divided into 2–3 doses (sometimes twice weekly). This is a physician-supervised treatment, not a general optimization step; the appropriate dose depends partly on SHBG and free testosterone. 2
3. Nutrition and supplements: Correct vitamin D deficiency. Boron may temporarily lower high SHBG, while Tongkat Ali may increase total and free testosterone; taking it late can cause excessive alertness or insomnia. 3 4
4. Monitoring: With TRT, track testosterone and SHBG/free testosterone and monitor estrogen and other health markers with a qualified physician; the discussion stresses bloodwork and oversight because adverse effects can involve multiple organ systems. 5 6
5. Exercise: Resistance training is a useful priority; when lifting and cardio are in the same session, lift first. Sprint/HIIT-style activity may increase testosterone, while endurance sessions longer than about 75 minutes may reduce it. 7
6. Sleep: Good sleep is listed among lifestyle factors that support hormone balance. 8
7. Stress management: Stress reduction is also included among lifestyle strategies discussed for hormone health. Tools for Hormone Optimization in Males | Dr. Kyle Gillett
8. Endocrine-disruptor exposure: Limit exposure to hormone-disrupting substances such as BPA from harmful plastics and PFAS “forever chemicals.” 9