The 3 Biggest Testosterone Killers You MUST Avoid

Testosterone is the key hormone that defines male health – but did you know three every day habits can significantly damage your T-levels?

Testosterone influences everything from muscle growth and bone health to fat loss, mood and energy. It’s key to dozens of bodily processes in the male body.

And yet you might be unknowingly sabotaging your testosterone levels every single day with your habits and lifestyle.

If you’re feeling sluggish, struggling in the gym, or experiencing a lack of motivation, these three testosterone killers could be to blame. The good news? You can take action to fix them!

1. Lack of Sleep – The Silent Testosterone Killer

If you’re not getting enough sleep, your testosterone levels are suffering—big time. Studies show that men who sleep less than five hours per night can experience a 10-15% drop in testosterone in just one week! To put that into perspective, that’s the same testosterone decline most men experience over 10-15 years of ageing.

The Science Behind Sleep & Testosterone

A study published in the Journal of the American Medical Association (JAMA) found that young men who slept only five hours per night for a week had a significant drop in testosterone levels compared to when they got a full night’s rest. Researchers also found that these men experienced reduced energy levels, lower motivation, and a decreased sense of well-being—all classic symptoms of low testosterone.

Bear in mind that this drop in T-levels was seen in young healthy men, 24 years old on average, recruited from the University of Chicago. It’s probably fair to assume that the effect may be more significant in older men whose testosterone levels are already declining.

Why Sleep Matters for Testosterone Production

Here’s why your sleep patterns matter for testosterone production. Most of your body’s testosterone production happens during deep sleep, particularly during the REM (rapid eye movement) cycle. When you cut your sleep short, you miss out on crucial recovery time, leading to lower hormone production.

How to Fix It:

✔ Aim for 7-9 hours of quality sleep every night.
✔ Stick to a consistent sleep schedule (even on weekends).
✔ Avoid screens & blue light an hour before bed—blue light disrupts melatonin production.
✔ Keep your bedroom cool and dark for deeper sleep.

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Learn more about Performance Lab Sleep

Best Natural Sleep Aids

2. Too Much Sugar & Processed Foods – The Hidden Testosterone Saboteur

We all love the occasional sweet treat, but too much sugar and processed food can wreak havoc on your testosterone levels. In fact, just 75 grams of sugar (about two sodas) can lower testosterone by 25% for at least two hours. Imagine what a high-sugar diet is doing to your hormone levels daily.

The Science Behind Sugar & Testosterone

A study published in Clinical Endocrinology found that men who consumed 75 grams of sugar experienced a temporary but significant drop in testosterone levels for at least two hours after ingestion. This effect happens because sugar spikes insulin levels, which then suppresses testosterone production.

Why Sugar Lowers Testosterone

When you consume high amounts of sugar:
❌ Insulin spikes → Leads to hormonal imbalances that suppress testosterone.
❌ Increased body fat → More fat means higher oestrogen production, which lowers testosterone.
❌ Blood sugar crashes → Causes fatigue and cravings, making it harder to eat a balanced diet.

How to Fix It:

✔ Cut back on processed foods, sugary drinks, and refined carbs.
✔ Eat whole foods rich in protein, healthy fats, and fibre to balance blood sugar.
✔ Stay hydrated and replace sodas with water, green tea, or black coffee.
✔ Read food labels—sugar hides in everything from bread to salad dressings!

3. Chronic Stress & High Cortisol – The Testosterone Blocker

Modern life is stressful, but did you know that chronic stress is one of the biggest testosterone killers? Stress causes your body to release cortisol, the stress hormone that directly suppresses testosterone.

The Science Behind Stress & Testosterone

A study published in Hormones and Behavior found that men with chronic stress had significantly lower testosterone levels due to prolonged cortisol elevation. Since cortisol and testosterone work inversely, when cortisol levels rise, testosterone levels drop.

Chronic stress may also be one cause of male infertility.

A study on rats showed male rats experienced a significant drop in testosterone 21 days after being exposed to chronic stress. See the details here: https://pmc.ncbi.nlm.nih.gov/articles/PMC8743653/

Why Stress Lowers Testosterone

❌ Cortisol inhibits testosterone production in the testes.
❌ Chronic stress leads to weight gain, especially around the belly (which increases oestrogen).
❌ Stress disrupts sleep, creating a vicious cycle of low testosterone and high cortisol.

How to Fix It:

✔ Engage in stress-reducing activities like meditation, deep breathing, or nature walks.
✔ Get regular exercise (weightlifting and HIIT are great for testosterone).
✔ Avoid excessive caffeine and alcohol, which can spike cortisol levels.
✔ Take cold showers—studies show they help lower cortisol and increase testosterone.

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Final Thoughts: How to Naturally Boost Testosterone

If you’re looking to increase testosterone naturally, start by fixing these three key areas. Prioritise sleep, clean up your diet, and manage stress effectively. These simple changes can have a profound impact on your energy levels, strength, and overall well-being.

Summary:
✅ Sleep 7-9 hours for optimal testosterone production.
✅ Cut out sugar & processed foods to prevent hormone imbalances.
✅ Reduce stress & cortisol to keep testosterone levels high.

By making these small but powerful adjustments, you’ll be on your way to higher testosterone, more energy, and a stronger, healthier body.

We can also recommend some great all-natural testosterone boosters for you here