Low Testosterone Levels? Avoid These 4 Bad Habits

Feeling more tired, foggy, or unmotivated than usual lately? Don’t just chalk it up to “getting older.” Low testosterone levels affect more men than you’d think, and the causes aren’t always as cut and dry as you’d expect.

While supplements and testosterone replacement therapy (TRT) can be part of the solution, many men overlook the everyday habits that quietly chip away at their hormone health. In fact, your favorite vices could be making it harder for your body to produce or respond to testosterone—even if you’re doing everything else right.

On the Women Want Strong Men podcast, hormone optimization expert Dave Lee chatted with us about the surprising habits that can contribute to low testosterone levels. Save the episode below for more on what might be quietly working against you. In the meantime, let’s dive into the signs of low testosterone—and the bad habits that may be causing them.

What Are the Signs of Low Testosterone Levels in Men?

Most men don’t wake up one day thinking, “My testosterone must be low.” Instead, they just start noticing little things that feel off. This could be energy dips or your hard work in the gym not paying off like it used to. Maybe your sex drive has taken a hit, or you’re more irritable than usual for no clear reason.

These changes can sneak up slowly, which is why they’re so easy to brush off. If you’ve been feeling “off” for a while and can’t put your finger on it, low testosterone might be the missing piece of the puzzle. Here’s what to watch for:

• Fatigue or low energy
• Low sex drive
• Brain fog or difficulty concentrating
• Loss of muscle mass or strength
• Weight gain (especially belly fat)
• Irritability or low mood
• Poor sleep quality
• Decreased morning erections 
• Difficulty getting or maintaining an erection

If any of these sound familiar, it may be time to get your testosterone levels tested and take a closer look at the lifestyle habits that could be standing in your way.

4 Bad Habits That Contribute to Low Testosterone Levels

Are you hitting the gym, eating well, and taking supplements—but still not seeing the progress you expected? That’s when it’s time to look at your everyday habits, especially the ones that seem relatively harmless because “everyone does it.” 

Caffeine, alcohol, nicotine, and cannabis are all part of modern life—but when used the wrong way or too often, they can negatively impact your hormone health. Hormone expert Dave Lee calls them the four biggest vices that interfere with testosterone optimization. 

Here are some common habits that can contribute to low testosterone levels: 

1. Overdoing caffeine
2. Drinking alcohol too frequently
3. Using nicotine daily
4. Relying on cannabis

Overdoing Caffeine

Caffeine may give you a quick jolt of energy, but too much of it (especially late in the day) can spike cortisol, disrupt sleep, and throw off your testosterone production. The problem is that most men are slow or moderate metabolizers of caffeine. 

That means high doses (300–1,000 mg/day) can lead to poor sleep and high cortisol. Instead, stick to 150–300 mg per day from natural sources like espresso or organic brewed coffee—skip the energy drinks and pre-workouts. Also, Avoid consuming caffeine within 8-10 hours of bedtime to prevent sleep disruption.

Drinking Alcohol Too Frequently

Alcohol is a toxin and a stressor to your liver, heart, and hormones—no matter how “clean” the rest of your lifestyle looks. Even 2-3 drinks per week can raise your triglycerides and lower testosterone. Dave Lee shared with us that this tends to be the one habit men refuse to give up, until it starts affecting their results.

You don’t have to eliminate alcohol completely if that doesn’t feel realistic right now, but be mindful of how much and how often you drink. A good target to aim for is 1-2 standard drinks, 1-2 times per week. For reference, one standard drink is about a 5 oz glass of wine, a 12 oz beer, or 1.5 oz of spirits.

Using Nicotine Daily

Vaping and nicotine pouches have become popular as a “healthier” alternative to smoking cigarettes. But while nicotine on its own isn’t carcinogenic, it still has real consequences when used in high doses. 

Frequent use over stimulates the nervous system, raises blood pressure, and puts your body in a chronic state of fight-or-flight. This makes it harder to recover, rest, or optimize your hormones. If daily nicotine use is resulting in low testosterone levels, it’s time to give it up.

Relying on Cannabis

Cannabis might help you relax or fall asleep, but frequent use (especially THC) can lower testosterone levels by interfering with your endocannabinoid system and reducing DHT binding. 

Regular THC use might help you fall asleep faster, but you’re also skipping REM sleep and waking up less restored. Consider alternative sleep aids like melatonin, magnesium, or CBD.

Can You Boost Testosterone Naturally?

Yes, but not without adopting some healthy lifestyle habits. If you’re struggling with low testosterone levels but not quite ready to start testosterone replacement therapy (TRT), lifestyle changes are the best place to start.

Your hormones respond directly to how you eat, move, sleep, and handle stress. Even small changes can lead to big improvements over time. Beyond eliminating or reducing your consumption of the bad habits we’ve talked about, here are some of the best ways to support or even boost testosterone naturally:

• Get better sleep – Aim for 7-9 hours of high-quality sleep each night. Poor sleep is one of the fastest ways to tank testosterone.
• Strength train consistently – Lifting weights 3-4x per week helps stimulate natural testosterone production.
• Manage stress – Chronic stress increases cortisol, which competes with testosterone. Meditation, deep breathing, or even short walks can help.
• Get sunlight – It’s your best source of vitamin D, so aim for 10-30 minutes of midday sun on your skin a few times a week to support healthy testosterone.
• Clean up your diet – Eat whole foods rich in healthy fats, zinc, and magnesium—like eggs, avocados, oysters, and leafy greens.
• Move more during the day – Low activity levels (even if you work out) can signal your body to downregulate hormone production.

If you’ve already been working on these areas and still feel off, it may be time to get your testosterone levels tested and take a more personalized approach. We offer advanced hormone testing and customized TRT plans to help you feel like yourself again, with expert guidance and ongoing monitoring every step of the way.

Does TRT Still Work Without Lifestyle Changes?

TRT can absolutely help if it’s part of a larger strategy. But if you’re taking TRT and not seeing the improvements you hoped for, there’s a good chance your lifestyle is in the way. Dave Lee said it best when he shared with us, “You can’t drink every weekend, live on caffeine, skip cardio, and expect your TRT to make you feel like Superman.”

Think of TRT as a powerful tool, but not a magic fix. It works best when your body is set up to respond well, and that means getting the basics right: sleep, movement, nutrition, and stress. If those things are off, even the best protocol won’t get you where you want to be. 

Once those foundational habits are in place, TRT tends to work faster, feel smoother, and deliver better results.

Testosterone Works Better When You Do 

Testosterone levels aren’t just about age or genetics. From what you consume to how often you move, your choices matter more than most men realize. If you’re dealing with low energy, low libido, weight gain, or other signs of low testosterone levels—it’s worth testing. The sooner you know what your levels are, the sooner you can create a plan to get them back on track.

At Victory Men’s Health, we take a personalized approach to hormone optimization because no two men are the same. Our team offers advanced lab testing, testosterone therapy, and support that goes beyond prescriptions to help you feel your best.

Ready to take control of your health? Book a consultation today and let’s build a plan that works for your lifestyle and goals.