Low testosterone is one of the most talked about issues in men’s health. These days, concerns about energy, muscle mass, and sex drive have many men leaning into T-maxxing and even “spermmaxxing.” But the benefits of healthy testosterone may extend beyond your quality of life today to how well you age tomorrow.
Testosterone affects a wide range of physiological processes that keep the body strong, resilient, and metabolically healthy over time, says functional medicine practitioner and certified nutritionist Jerry Bailey, M.S., D.C., a health provider and chiropractor with Lakeside Holistic Health in Coeur d’Alene, ID.
Does that mean that testosterone is a magic longevity hormone? Not quite. Aging and lifespan are influenced by countless factors, including genetics, nutrition, physical activity, sleep, and access to healthcare, Bailey says.
Still, the research on testosterone and longevity is now “substantial and consistent,” he says. “Men with chronically low testosterone have significantly higher rates of cardiovascular disease, metabolic syndrome, type 2 diabetes, depression, cognitive decline, and all-cause mortality.” One 2024 meta-analysis of more than 24,000 men published in Annals of Internal Medicine found that men with low testosterone levels had a higher risk of death from any cause (even after researchers adjusted for age, body mass index, and lifestyle behaviors).
Ahead, a deeper dive into the testosterone-longevity connection. Plus, expert-backed tips for hacking your T levels in the name of living longer and healthier.
- ABOUT OUR EXPERTS: Jerry Bailey, M.S., D.C., is a functional medicine practitioner, certified nutritionist, and chiropractor with Lakeside Holistic Health in Coeur d’Alene, ID. Jacob Teitelbaum, M.D., is a board-certified internist and author of the best-selling From Fatigued to Fantastic
How Testosterone and Longevity Are Linked
Testosterone affects many of the systems that influence aging. Here’s how:
1. Preserves Muscle Mass
Testosterone really does the thing it’s best known for: Support muscle growth. “It’s an anabolic hormone, which means it drives growth, repair, and maintenance of all the lean tissues in the body,” explains Bailey. Some of these lean tissues are actively involved in healthy aging. The muscle mass in your trunk and limbs, for example, supports balance, mobility, and strength, Bailey says. Ultimately, this reduces the risk of falls and makes you more resilient against injury.
Read More: Safe Ways To Stay Active When You Have An Exercise Injury
Healthy testosterone levels also support the mass in your organs. That includes the heart, stomach, and blood vessels, he says. Having healthy lean mass in your ticker—which, for the record, is made entirely from muscle—allows your body to get more bang per beat, he explains.
2. Supports Healthy Body Composition
As it turns out, low testosterone levels increase the risk for body fat, particularly the visceral fat that surrounds internal organs, says Bailey. “Having increased visceral fat is not just a cosmetic issue,” he says. “Visceral fat is a driver of inflammation, insulin resistance, and cardiovascular risk, making it one of the most potent accelerants of biological aging we know of.”
3. Fuels Metabolic Well-Being
Metabolic health is another important piece of the longevity puzzle. When testosterone levels fall, the body can become less efficient at using glucose (aka blood sugar). This increases the risk of insulin resistance and other metabolic issues over time, Bailey says.
Research also suggests that testosterone may naturally suppress inflammatory proteins called cytokines. These little buggers have been linked to an increased risk of chronic systemic inflammation and symptoms associated with metabolic syndrome like high blood pressure, cholesterol, and blood sugar, all of which can increase risk for conditions like type 2 diabetes and heart disease.
Long story short: Metabolic conditions are associated with reduced lifespan, and healthy T may help prevent them.
4. Supports Bone Health
No bones about it—bone fractures can significantly impact quality of life, independence, and long-term health in all older adults. But, according to Bailey, research suggests that men may be impacted most of all. “Some statistics show that men with low testosterone levels who fracture a hip in their 70s have genuinely worse outcomes than women of that same age with the same fracture,” he says. One 2019 review in the Journal of Orthopedic Surgery found that the mortality rates following a hip fracture were significantly higher among older men than older women.
Fortunately, though, testosterone’s work is bone deep…literally. The hormone stimulates the cells responsible for building new bone tissue, says Bailey. On the flip side, when T levels decline, bone mineral density also decreases, increasing the risk of conditions like osteopenia and osteoporosis, he says.
5. Influences Other Hormones
The entire endocrine system is interconnected, so when one hormone level is off, others are likely to be, too. Bailey explains: “When testosterone is low, via a hormonal cascade, levels of cortisol, DHEA, growth hormone, and the thyroid hormones are impacted.” Each of these impacts longevity in unique ways, he says.
Too much cortisol, for example, can lead to a pro-aging torrent of muscle breakdown, impaired recovery, increased abdominal fat accumulation, insulin resistance, and inflammation, says Bailey. Meanwhile, low growth hormones can hamper the body’s ability to repair and rebuild tissue, lowering muscle and bone mass, he says.
How To Support Healthy Testosterone and Longevity
Good news: Your testosterone levels aren’t entirely pre-determined. Here’s how to support your T with healthy lifestyle choices.
1. Lift Weights
Bailey says progressive resistance training is his number one rec for men who want to optimize testosterone and extend their healthspan. “Heavy compound resistance training squats, deadlifts, rows, presses, and carries trigger an acute post-exercise spike in testosterone and growth hormone,” he says. Over time, this has been shown to increase the density of androgen receptors in men’s muscle tissue. These receptors are essentially velcro for testosterone. The more your muscles have, the better your body is able to utilize the testosterone already circulating, he explains.
Read More: How To Adjust Your Strength Training Game As You Age
For optimal hormones and longevity, he suggests strength training two to four times per week, prioritizing large compound movements. To actually drive testosterone-producing adaptations, try working in the 60-85% of your one-rep max, or the absolute maximum amount you could lift for a single repetition. If you’re new to lifting, spend time learning how to lift with sound form. Then aim to work at a perceived exertion level of seven to nine out of 10.
2. Get Enough Protein
Many spermmaxxing and T-maxxing talking heads preach the value of a high-protein diet. They’re not wrong! Protein is foundational to hormone production, says Bailey. Enzymes that help produce testosterone (and the receptors that respond to it) are dependent on protein. “If you’re chronically under-consuming protein, you’re not giving your body the building blocks it needs to manufacture or respond to hormones effectively,” he says.
For men who want to support testosterone through diet, Bailey generally recommends aiming for 0.7-1 gram of protein per pound of body weight daily. Reading labels and using tracking apps can help you figure out how much protein you’re getting.
3. Focus on Healthy Fats
Protein isn’t the only macronutrient involved in T production. Healthy fats supply the building blocks (like cholesterol) that testosterone is synthesized from, says board-certified internist Jacob Teitelbaum, M.D., author of the best-selling From Fatigued to Fantastic.
The goal, though, isn’t to load up on butter and bacon. While very low-fat diets suppress testosterone production, excess fat is associated with lower testosterone levels, says Bailey. For most men, getting enough healthy fats means regularly including sources such as eggs, olive oil, avocados, nuts, seeds, and fatty fish, while avoiding the extremes of either fat restriction or chronic overconsumption, says Bailey.
4. Dial in Your Sleep Habits
“The majority of daily testosterone production occurs during sleep—especially during the slow-wave and REM sleep cycles,” says Bailey. So, “if you’re spending money on every testosterone-support supplement on the market but sleeping five or six hours a night, you are profoundly working against yourself.” In fact, one small study published in JAMA found that the men who only slept five hours per night had 10-15% lower testosterone levels than those who logged eight hours of shut-eye.
Read More: Sleepmaxxing Is Trending On Social—But Does It Actually Work?
According to Bailey, getting better sleep (and therefore healthier T levels) often involves keeping a consistent wake time, even on weekends. Dimming your lights and powering off screens 60-90 minutes before bed, getting sunlight exposure within 30 minutes of waking, and keeping your bedroom cool can also support sleep quality, he says.
5. Manage Stress Levels
Much as Batman and Superman share a common foe in Lex Luthor, healthy testosterone levels and longevity share a common enemy in chronic stress. “When stress becomes chronic, the body shifts resources away from growth and reproduction and toward survival,” says Bailey. Ultimately, this suppresses testosterone production in the testes, says Bailey.
Chronic stress also influences testosterone indirectly by worsening sleep quality, increasing inflammation, and making it more difficult to maintain healthy exercise and nutrition habits, he says.
While it’s impossible to eliminate stress, practices such as breathwork, mindfulness, time outdoors, social connection, and building deliberate recovery days into your training schedule may all help support a healthier stress response, he says.
6. Audit Your Alcohol Intake
Cutting alcohol can have a powerful impact on both your testosterone levels and longevity. “The research on this is not ambiguous,” says Bailey. “Alcohol is a direct testicular toxin.” Even moderate alcohol consumption impacts T-levels more than most men realize. “Studies suggest that more than one to two drinks per day begins to measurably suppress testosterone and disrupt sleep architecture, which exacerbates the issue,” says Bailey.
Fortunately, the body is remarkably responsive. “Men who significantly reduce or eliminate alcohol see measurable improvements in testosterone, sleep quality, liver function, body composition, mood, and energy within weeks,” says Bailey.
7. Consider a Testosterone Supplement
For low T, a supplement can help fill in the gaps. With ingredients like ashwagandha and fenugreek, testosterone boosters support your body’s natural ability to produce this hormone. They come in capsules, gummies, chews, and more. If you’re a gummy guy, you may enjoy Force Factor’s Test X180 gummy or their ashwagandha-infused soft chew. Prefer a capsule? Check out The Vitamin Shoppe brand’s Testosterone Formula. Your health practitioner can guide you on the best dosage for your needs.
When To Talk To a Doctor
If you suspect your testosterone levels are low—or are experiencing symptoms such as persistent fatigue, reduced muscle mass, increased body fat, low libido, erectile dysfunction, or brain fog—it’s worth talking to a healthcare provider, says Teitelbaum. Ideally, seek out one who specializes in men’s health. A knowledgeable provider can offer the right testing. And a comprehensive evaluation may help uncover contributing factors and guide the most appropriate treatment approach, he says. The end result just might be a meaningful longevity bump.