A new study of 50 young men aged 18-22 found that their testosterone levels—an important male hormone—are strongly influenced by everyday lifestyle choices rather than just getting older. Researchers discovered that weight training, getting enough sleep, and avoiding sugary drinks were connected to higher testosterone, while smoking, drinking soda daily, and poor sleep were linked to lower levels. Interestingly, body weight wasn’t as important as previously thought in this young age group. The findings suggest that young men can naturally boost their hormone health by making smarter choices about exercise, sleep, and what they eat and drink.

The Quick Take

  • What they studied: How everyday lifestyle habits like exercise, diet, sleep, and sun exposure affect testosterone levels in young adult men
  • Who participated: 50 healthy young men between ages 18 and 22 years old
  • Key finding: Weight training, good sleep (over 60 minutes of quality rest), and taking supplements were associated with higher testosterone levels, while smoking, drinking soda daily, and not getting enough sleep were linked to lower testosterone
  • What it means for you: If you’re a young man concerned about hormone health, focusing on strength training, getting solid sleep, and cutting back on sugary drinks may help naturally support healthy testosterone levels. However, this is one small study, so talk to a doctor before making major changes

The Research Details

This was a cross-sectional study, which means researchers looked at 50 young men at one point in time and collected information about their lifestyle habits and measured their testosterone levels. They used blood tests (a method called chemiluminescent immunoassay) to accurately measure testosterone and gave participants questionnaires—surveys that have been proven reliable in other research—to ask about their exercise routines, what they eat and drink, how much they sleep, and other lifestyle factors. The researchers then used statistical analysis to see which lifestyle factors were most strongly connected to testosterone levels.

This approach is useful for spotting patterns and connections between lifestyle and hormones in young men, which hasn’t been studied much before. The study looked at specific factors that haven’t received much attention in previous research, like the type of exercise and carbonated drink consumption. Understanding these connections can help young men make informed choices about their health.

This study has some important limitations to keep in mind: it’s relatively small (50 participants), it only looked at one moment in time rather than following people over months or years, and it can’t prove that lifestyle changes actually cause testosterone changes—only that they’re connected. The study was exploratory, meaning it was designed to discover patterns rather than prove definitive answers. Results from such studies need to be confirmed by larger, longer studies before we can be completely confident.

What the Results Show

The study found several lifestyle factors strongly connected to testosterone levels. Weight training (resistance exercise) showed the strongest positive connection, with participants who did this type of training having notably higher testosterone. Getting more than 60 minutes of quality sleep was also linked to higher testosterone levels. Taking supplements was associated with higher testosterone as well. On the negative side, smoking tobacco was connected to significantly lower testosterone—the strongest negative finding. Sleeping too little (sleep deprivation) was also strongly linked to lower testosterone. Drinking carbonated beverages daily was associated with lower testosterone levels. These connections remained even after the researchers accounted for other factors.

The study also found that diet type mattered somewhat—young men who ate meat had slightly higher testosterone than those who were vegetarian. Interestingly, body weight (BMI) and having chronic health conditions didn’t significantly affect testosterone levels in this young age group, which differs from what researchers have found in older men. This suggests that in young adulthood, lifestyle choices matter more than body weight for hormone health.

Previous research has shown that testosterone levels in young men have been declining over recent decades, and many studies have focused on obesity as the main culprit. This study adds important new information by showing that specific lifestyle factors—especially exercise type, sleep quality, and avoiding certain foods and substances—may be just as important or more important than weight alone. The findings support a newer understanding that hormone health is complex and influenced by many interconnected lifestyle choices rather than just one or two factors.

This study has several important limitations. First, it’s small—only 50 participants—so results may not apply to all young men. Second, it’s a snapshot in time, not a long-term study, so we can’t know if these lifestyle factors actually cause testosterone changes or if other unmeasured factors are responsible. Third, the study can’t prove cause-and-effect relationships, only associations. Fourth, the participants may not represent all young men (for example, we don’t know their ethnic backgrounds or socioeconomic status). Finally, some lifestyle information came from self-reported questionnaires, which can be less accurate than direct measurement.

The Bottom Line

Based on this research, young men may benefit from: (1) incorporating weight training or resistance exercise into their routine several times per week—moderate to high confidence; (2) prioritizing 7-9 hours of quality sleep nightly—moderate to high confidence; (3) reducing or eliminating daily soda and carbonated beverage consumption—moderate confidence; (4) avoiding tobacco use—high confidence based on this and other research; (5) considering whether a balanced diet including meat and protein sources is appropriate for them—low to moderate confidence. These recommendations should be discussed with a healthcare provider, especially before starting new supplements.

Young men aged 18-25 who are concerned about their energy levels, athletic performance, or hormonal health should find this relevant. This is particularly useful for men in urban areas experiencing modern lifestyle patterns. Men with existing hormonal conditions, those taking medications, or those with specific health concerns should consult their doctor before making changes. This research is less directly applicable to older men, women, or those with certain medical conditions.

If you make these lifestyle changes, you might notice improvements in energy and mood within 2-4 weeks. However, significant changes in hormone levels typically take 8-12 weeks to become measurable. Some benefits like better sleep quality and improved exercise performance may be noticeable sooner. It’s important to be patient and consistent with lifestyle changes.

Want to Apply This Research?

  • Track weekly resistance training sessions (target: 3+ sessions per week), daily sleep duration and quality (target: 7-9 hours), and daily carbonated beverage consumption (target: zero). Measure these weekly and note any changes in energy levels and mood.
  • Set a specific goal like ‘Complete 3 weight training sessions this week’ or ‘Get 8 hours of sleep 5 nights this week’ and log completion daily. Replace one daily soda with water and track the switch. Use app reminders for consistent bedtime to improve sleep consistency.
  • Create a simple weekly dashboard showing: (1) resistance training frequency, (2) average nightly sleep hours, (3) days without carbonated beverages, and (4) subjective energy/mood rating (1-10 scale). Review trends monthly to see if lifestyle improvements correlate with how you feel. Consider retesting testosterone levels with a doctor after 12 weeks of consistent lifestyle changes to measure actual hormone changes.

This research is exploratory and based on a small sample size. The study shows associations between lifestyle factors and testosterone, but cannot prove that these factors directly cause testosterone changes. Individual results vary significantly based on genetics, overall health, medications, and other factors. Before making significant lifestyle changes, starting new supplements, or if you have concerns about your testosterone levels or hormonal health, consult with a qualified healthcare provider or endocrinologist. This information is not a substitute for professional medical advice, diagnosis, or treatment. Do not use this information to self-diagnose or self-treat hormonal conditions.