Testosterone and lifestyle: what you can do yourself and when to see your doctor
Short answer: Testosterone is a hormone that everyone produces, with men producing more than women. How much you have varies from person to person and changes with age. Signs such as fatigue or less interest in exercise can have all kinds of causes, so you can't draw your own conclusions from them. Unsure? Ask your doctor to arrange a blood test. Lifestyle (sleep, exercise, diet, weight, stress, and alcohol) is also good for your overall health.
Last updated: October 30, 2026 · Written by Florian Fermin
You'll find endless lists of "testosterone symptoms" online. The problem is that almost everything on those lists can also mean something else. A bad night's sleep, a busy period at work, just getting over the flu. That's why we're taking a different approach here. First, what testosterone actually is, then the signs people often mention, why you shouldn't draw your own conclusions from them, and what you can take control of in your daily life.
What is testosterone?
Testosterone is a hormone. In men, it's produced mainly in the testicles; in women, it's produced in smaller amounts in the ovaries and adrenal glands. Among other things, the hormone plays a role in building muscle and bone, body fat distribution, red blood cell production, body hair growth, and sex drive.
Important to know: there is no single "good" number that applies to everyone. Levels vary from person to person and even fluctuate throughout the day. They're usually highest in the morning and lower later in the day.
How does testosterone change with age?
Testosterone levels in men are generally highest around age 20. After that, they gradually decline, by about 1 to 2% per year from around age 30. This is a normal part of aging and says nothing about your health on its own.
An interesting detail: research in the United States found that average levels also differ between generations. Men of the same age had lower average levels in later years than men measured earlier (Travison et al., 2007). Exactly what causes this is still unclear. Above all, it shows how little you can conclude from an average.
Signs people often mention
When people wonder whether their testosterone is low, they often mention things like:
- Feeling tired more often than you're used to
- Having less interest in exercise or less energy during workouts
- Feeling like you're making less progress at the gym
- Having less interest in sex
- Feeling less motivated or not feeling as good
- Sleeping worse or feeling less rested
Do any of these sound familiar? That doesn't mean there's something wrong with your hormones. All these signs are very common and can have dozens of causes: too little sleep, stress, a busy period, too little exercise, your diet, alcohol, or simply a rough month. You can't tell what's going on from a list like this. That's why we at GOYU don't think it's wise to draw your own conclusions based on an online checklist.
Not sure? Get your blood tested through your family doctor
This is really the most important message in this article. Only a doctor can assess what's going on. Your family doctor looks at the whole picture: your symptoms, your age, your lifestyle, and, if needed, your blood test results.
A few practical things to know:
- Blood tests are usually done in the morning. Because testosterone levels fluctuate throughout the day, they're often measured early in the day.
- One measurement doesn't tell the whole story. It's quite common for a doctor to arrange a second test on a different day.
- Your doctor takes a broader view. Fatigue or low energy can also be caused by many other things. Your family doctor knows what makes sense to investigate.
- Self-tests and individual results can be hard to interpret. A number without context doesn't tell you much. Always discuss your results with your doctor.
Not sure whether to see your family doctor? Just go. Better to go once for nothing than to spend months worrying and wondering. At Thuisarts.nl, you can find reliable information from family doctors if you'd like to read up first.
Lifestyle: what you can control
Regardless of what happens to your testosterone, there are a few basic things that are good for your overall health. Research also looks at how these factors are linked to hormones, but that isn't why you should do them. You do them because they generally make you feel better.
Sleep
Sleep is the foundation of almost everything. Research looks at the relationship between sleep and hormones, among other things. In a small study of ten young, healthy men, testosterone levels were lower during the day after a week of sleeping just five hours a night (Leproult & Van Cauter, 2011). That's one small study, but it fits with what you probably notice yourself: after a few short nights, you simply feel worse.
- Adults usually need 7 to 9 hours of sleep
- Go to bed and get up at set times, even on weekends
- Keep your bedroom dark, cool, and quiet
- Put your phone away half an hour before bed
- Try not to drink coffee later in the day
The way you breathe while you sleep can also play a role. Read more about this in our article on nose breathing and mouth breathing during sleep.
Physical activity and strength training
Physical activity is good for your heart, muscles, bones, and mood. The Health Council recommends that adults do at least 150 minutes of moderate-intensity physical activity per week, spread over several days, and also do muscle- and bone-strengthening activities at least twice a week. Strength training counts, too.
- Choose compound exercises that work multiple muscle groups, such as squats, deadlifts, rows, and push-ups
- Gradually increase the weight or number of repetitions
- Schedule rest days; recovery is part of training
- Sit a lot? Get up regularly and take a short walk
Do you combine training with a particular eating pattern? Read more in this article about muscle building and fasting.
Nutrition
A varied diet is good for your overall health. It doesn’t have to be complicated. The Dutch Nutrition Centre’s Wheel of Five is a great starting point: plenty of vegetables and fruit, whole grains, legumes, nuts, fish, and enough protein.
- Eat enough, even if you want to lose weight. You won’t be able to stick to eating extremely little for long
- Choose unprocessed foods more often
- Use healthy fats such as olive oil, nuts, and oily fish
- Get enough protein, especially if you do strength training
Want to see how a product scores more quickly while grocery shopping? Find out how to use the Nutri-Score wisely.
Weight
Research also looks at the relationship between body weight, belly fat, and hormones. Regardless, a healthy weight is good for your overall health. Losing weight works best when you take it slowly and make it sustainable: combine a varied diet with more exercise and good sleep. We don’t recommend crash diets.
Stress
You feel the effects of long-term stress everywhere: in your sleep, your energy, and your motivation to exercise. Research also looks at the relationship between the stress hormone cortisol and other hormones. What helps you feel calmer in practice varies from person to person:
- A daily walk, preferably outdoors
- Breathing exercises or a few minutes of meditation
- Clear boundaries between work and free time
- Talk to someone you trust
Is your stress increasing, and are you unable to manage it on your own? Your doctor is the right place to start in that case, too.
Alcohol
Alcohol affects your sleep, recovery after exercise, and energy the next day. Research also looks at the effect of heavy drinking on hormones. The Health Council’s advice is clear: don’t drink alcohol, or at least don’t have more than one drink a day.
Frequently asked questions
Does testosterone decline with age?
Yes. In men, levels are usually highest around age 20 and gradually decline from around age 30, by about 1 to 2% per year. This is a normal part of aging.
Can I tell from my symptoms if my testosterone is low?
No. Signs such as fatigue, less interest in exercise, or poorer sleep can have many different causes. Only a doctor can assess what's going on, possibly with blood tests.
How can I get my testosterone levels checked?
Make an appointment with your doctor and explain why you're concerned. Your doctor will decide whether blood tests are appropriate. Since testosterone levels fluctuate throughout the day, blood is usually drawn in the morning.
Does lifestyle affect how I feel?
Getting enough sleep, exercising regularly, eating a varied diet, maintaining a healthy weight, reducing stress, and drinking little or no alcohol are good for your overall health. Research also looks at how lifestyle is linked to hormones, but that is no substitute for visiting your doctor if you have concerns.
In conclusion
Testosterone is a normal hormone that varies from person to person and changes over the years. If you feel different than usual, such as feeling tired more often or being less interested in exercise, don't try to figure it out using online lists. Make an appointment with your doctor and get a blood test if your doctor thinks it's appropriate. In the meantime, you can focus on the basics: get good sleep, stay active, eat a varied diet, and take time to rest. These things are good for you either way.
Sources
- Leproult, R. & Van Cauter, E. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, 305(21), 2173-2174. PubMed
- Travison, T.G. et al. (2007). A population-level decline in serum testosterone levels in American men. Journal of Clinical Endocrinology & Metabolism, 92(1), 196-202. PubMed
- Health Council of the Netherlands (2017). Physical activity guidelines 2017. Health Council of the Netherlands
- Health Council of the Netherlands (2015). Guidelines for a healthy diet 2015. Health Council of the Netherlands
- Netherlands Nutrition Centre. Healthy eating with the Wheel of Five. Netherlands Nutrition Centre
This article is informative and is not medical advice. If you have symptoms or are unsure, consult your doctor.
