As a nervous system chiropractor, I’ve witnessed firsthand how the intricate connection between neurological health and hormonal balance profoundly impacts men’s vitality, energy, and overall wellbeing. Testosterone isn’t just about muscle mass or libido, it’s a crucial neurohormone that influences mood regulation, cognitive function, bone density, cardiovascular health, and metabolic efficiency. Here’s some evidence-based strategies that support your body’s natural testosterone production through lifestyle optimization and nervous system care.
Understanding the Neurological-Hormonal Connection: Why Nervous System Balance is Everything
Your hypothalamic-pituitary-gonadal (HPG) axis serves as the command center for testosterone production. The hypothalamus releases GnRH (gonadotropin-releasing hormone), which signals your pituitary gland to produce LH (luteinizing hormone), ultimately stimulating testosterone production in the testes. However, this elegant hormonal cascade doesn’t operate in isolation—it’s entirely governed by your autonomic nervous system, which exists in one of two primary states at any given moment.
The Two Branches of Your Autonomic Nervous System
The Sympathetic Nervous System (SNS): “Fight or Flight”- THE HPA axis
This is your survival mode: the accelerator pedal. When activated, your body prioritizes immediate survival over long-term health functions. Blood flow is redirected to your limbs for fighting or fleeing, cortisol and adrenaline surge, heart rate increases, digestion slows, and critically, reproductive hormone production takes a back seat. Your body essentially asks: “Why invest energy in testosterone production and reproduction when survival is at stake?”
The Parasympathetic Nervous System (PNS): “Rest, Digest, and Reproduce”- THE HPG axis
This is your recovery and restoration mode: the brake pedal. When your parasympathetic system is dominant, your body shifts into anabolic processes: tissue repair, muscle growth, digestion, immune function, and yes, optimal hormone production. This is when GnRH pulsing from the hypothalamus is most robust, LH secretion is optimal, and your testes can efficiently produce testosterone.
The Modern Nervous System Crisis
Here’s the critical problem facing most modern men: we live in a state of chronic sympathetic dominance. Our nervous systems evolved to handle acute stressors—running from predators, hunting for food, defending territory. These threats were intense but brief, followed by extended recovery periods where the parasympathetic system could restore balance.
Today’s world bombards us with relentless, chronic stressors:
– Constant digital stimulation and blue light exposure
– Work deadlines and financial pressures
– Traffic, noise pollution, and environmental toxins
– Poor sleep quality
– Inflammatory diets and blood sugar dysregulation
– Social media comparison and information overload
– Sedentary lifestyles interrupted by intense exercise (often without adequate recovery)
-Family and economic stressors
Your nervous system interprets all of these as threats, keeping your sympathetic system perpetually engaged. The result? Your HPG axis receives constant signals that “now is not the time” for optimal testosterone production.
The Hormone Hierarchy: Why The Foundation Matters
Before we dive deeper into nervous system balance, it’s crucial to understand how hormones work together in a hierarchical system. Your hormones operate in three distinct tiers, with each level dependent on the stability of the levels below it:
Tier 1 – The Foundation (Stress & Metabolic Hormones):
– **Cortisol** – Your primary stress hormone
– **Insulin** – Your blood sugar regulating hormone
– **Oxytocin** – Your bonding and trust hormone
These foundational hormones directly impact everything above them. These are our basic stress hormones. When cortisol is chronically elevated or insulin is dysregulated, the hormones in the tiers above cannot function optimally, no matter what you do.
Tier 2 – The Support System (Precursor & Regulatory Hormones):
– **DHEA** – A precursor to sex hormones
– **Pregnenolone** – The “mother hormone” from which other hormones are made
– **Thyroid Hormones** (T3, T4, TSH) – Your metabolic regulators
– **Melatonin** – Your sleep-wake cycle regulator
These hormones bridge the foundation and the top tier, converting raw materials into usable hormones and regulating metabolism and circadian rhythms.
**Tier 3 – The Peak Performance Hormones (Sex & Performance Hormones):**
– **Progesterone** – Calming hormone, precursor to other hormones
– **Testosterone** – Anabolic, strength, vitality hormone
– **Estrogen** – Important for men too, but must be balanced
Here’s the critical insight: You cannot optimize Tier 3 hormones (like testosterone) if Tier 1 hormones (especially cortisol and insulin) are out of balance. This is why men who do “everything right”—lift weights, eat protein, take supplements—still struggle with low testosterone if their stress hormones are dysregulated. This is also why metabolism is often a struggle in this stress state no matter how much we fast or do intense exercise.
Your hormones work like a symphony, and they function best when in balance with one another. Any imbalance, especially chronic cortisol elevation or insulin resistance, disrupts the entire system. This is precisely where nervous system function becomes the ultimate upstream factor; because stress resilience is fundamentally what a balanced nervous system provides.
Hormonal Balance IS Nervous System Balance
Research published in *Psychoneuroendocrinology* demonstrates that chronic sympathetic activation directly suppresses the release of GnRH from the hypothalamus. When GnRH release is disrupted, the entire cascade downstream suffers—less LH from the pituitary, less stimulation of Leydig cells in the testes, and ultimately, lower testosterone production.
Further, sympathetic dominance triggers elevated cortisol production from your adrenal glands. Cortisol and testosterone exist in an inverse relationship—when one rises chronically, the other falls. Cortisol also increases the activity of aromatase (the enzyme that converts testosterone to estrogen) and can directly damage Leydig cells when chronically elevated.
Conversely, when your nervous system is balanced—when you can adaptively shift between sympathetic activation (during workouts, focused work, or actual stress) and parasympathetic recovery—your HPG axis functions optimally. Heart rate variability (HRV), a key marker of nervous system adaptability, correlates positively with testosterone levels in research studies.
Why Nervous System Chiropractic Care Matters for Hormonal Health
This is where nervous system chiropractic becomes a crucial component of any comprehensive testosterone optimization protocol. Your spine is the literal housing for your spinal cord—the superhighway of communication between your brain and body. When vertebral subluxations (misalignments and communication errors) occur due to physical stress, poor posture, trauma, chemical stress, emotional stress, or repetitive strain, they create interference in this nervous system communication.
How Subluxations Affect Your Hormonal System:
1. Disrupted Nerve Signaling: Subluxations can irritate nerve roots, creating aberrant signaling that maintains sympathetic overdrive even when no threat is present.
2. Altered Autonomic Tone: Research in the *Journal of Manipulative and Physiological Therapeutics* shows that spinal adjustments influence autonomic nervous system balance, often reducing sympathetic activity and enhancing parasympathetic function.
3. Chronic Pain = Chronic Stress: Subluxations cause localized inflammation and discomfort, which your nervous system interprets as an ongoing stressor, perpetuating cortisol elevation and testosterone suppression.
4. Impaired Recovery: When your nervous system can’t effectively shift into parasympathetic dominance, you can’t truly recover from workouts, sleep becomes less restorative, and the anabolic processes necessary for testosterone production are compromised.
The Role of Chiropractic Adjustments:
Specific chiropractic adjustments restore proper neurospinal alignment and remove nerve interference, allowing your nervous system to function as designed. When subluxations are corrected:
– Parasympathetic activation improves: Your body can more easily shift into “rest and digest” mode, creating the ideal environment for hormone production.
– HRV increases: Multiple studies show that chiropractic care improves heart rate variability, indicating better nervous system adaptability—a key factor in hormonal optimization.
– Pain and inflammation decrease: Reducing these chronic stressors lowers baseline cortisol, creating more favorable conditions for testosterone synthesis.
– Sleep quality enhances: Many patients report better sleep after beginning chiropractic care, likely due to improved nervous system regulation—and as we’ll discuss, sleep is when most testosterone is produced.
– Stress resilience builds: A balanced nervous system means you can handle life’s stressors without remaining stuck in sympathetic overdrive.
Why Regular Adjustments Matter:
Given the constant barrage of physical, chemical, and emotional stressors we face daily, subluxations aren’t a one-time problem—they accumulate over time. Just as you wouldn’t expect to brush your teeth once and maintain oral health forever, your nervous system requires ongoing attention to maintain optimal function- similar to oil changes and tire rotations for the car, and battery evaluations for the engine.
Regular nervous system chiropractic care (typically weekly or biweekly, depending on individual needs) helps ensure that your body can adapt to stress efficiently rather than being overwhelmed by it. Think of adjustments as “resetting” your nervous system, allowing it to recalibrate and function optimally despite the demands of modern life.
This is precisely why nervous system chiropractic care isn’t just an adjunct therapy—it’s a foundational element of any serious testosterone optimization protocol. You can eat perfectly, train optimally, and supplement strategically, but if your nervous system is stuck in sympathetic dominance due to spinal interference, you’re fighting an uphill battle.
The bottom line: Hormone balance is a direct reflection of nervous system balance. When we optimize nervous system function through chiropractic care, proper stress management, quality sleep, and the other strategies outlined in this guide, we create the neurological environment where optimal testosterone production becomes not just possible, but inevitable.
Lifestyle adaptations: Resistance Training/The Foundation of Hormonal Health
The Science: Resistance training remains one of the most powerful natural interventions for testosterone optimization. A comprehensive meta-analysis published in *Sports Medicine* demonstrated that heavy resistance training (using 85-95% of one-rep max) with compound movements produces the most significant acute testosterone response.
Why It Works Neurologically: Large compound movements like squats, deadlifts, bench presses, and rows recruit multiple muscle groups simultaneously, creating a greater metabolic demand. This triggers a robust neuroendocrine response—your nervous system perceives this challenge and signals increased anabolic hormone production, including testosterone and growth hormone.
Practical Application:
– Train 3-5 times per week with progressive overload
– Focus on compound movements that engage multiple joints and large muscle groups
– Use challenging weights for 4-6 repetitions per set for strength phases
– Include moderate rep ranges (8-12 reps) for hypertrophy work
– Allow adequate recovery between sessions (48-72 hours for the same muscle groups)
– Avoid chronic overtraining, which can suppress testosterone through elevated cortisol
Sleep: The Non-Negotiable Recovery Period
The Science:** Sleep is when your body performs the majority of testosterone synthesis. A landmark study published in *JAMA* found that men who slept only 5 hours per night for one week experienced a 10-15% reduction in testosterone levels compared to their well-rested baseline. Most testosterone release occurs during REM sleep, with levels peaking in the early morning hours.
Neurological Impact: During deep sleep stages (N3), your nervous system shifts into parasympathetic dominance, allowing restoration and repair. Growth hormone secretion increases, inflammation decreases, and the HPG axis can function optimally without the interference of stress hormones.
Sleep Optimization Strategies:
– Prioritize 7-9 hours of sleep consistently, with 8 hours being ideal for most men
– Maintain a consistent sleep-wake schedule, even on weekends
– Create a cool, dark sleeping environment (65-68°F is optimal)
– Eliminate blue light exposure 1-2 hours before bed
– Avoid alcohol within 3-4 hours of bedtime (it fragments sleep architecture)
– Consider magnesium glycinate (300-400mg) before bed to support sleep quality and nervous system relaxation
Stress Management: Taming the Cortisol-Testosterone Seesaw
The Science: Chronic stress elevates cortisol, which has a direct antagonistic relationship with testosterone. Studies show that sustained high cortisol suppresses GnRH release from the hypothalamus, disrupting the entire HPG axis. Research published in *Psychoneuroendocrinology* demonstrated that men with chronic stress had significantly lower testosterone levels and poorer reproductive parameters.
The Nervous System Connection: Chronic stress keeps your sympathetic nervous system in overdrive—the “fight or flight” response. When survival mechanisms are constantly activated, your body deprioritizes non-essential functions like reproduction and anabolic processes.
Stress Reduction Techniques:
Breathwork: Controlled breathing activates the vagus nerve, promoting parasympathetic dominance. Try this technique:
– Box breathing: 4-count inhale, 4-count hold, 4-count exhale, 4-count hold
– Practice for 5-10 minutes daily
Meditation and Mindfulness: A meta-analysis in *Health Psychology Review* found that mindfulness-based stress reduction significantly lowered cortisol levels. Even 10-15 minutes of daily meditation can shift your nervous system toward balance.
Nature Exposure: Research in *Environmental Health and Preventive Medicine* shows that spending time in nature (forest bathing/shinrin-yoku) reduces cortisol, blood pressure, and sympathetic nervous activity while enhancing parasympathetic activity.
Intermittent Fasting: Strategic Nutrient Timing
The Science: Intermittent fasting (IF) shows promising effects on testosterone when implemented correctly. A study in *Obesity* found that alternate-day fasting increased LH and testosterone in men while reducing body fat. However, extreme caloric restriction or prolonged fasting can have the opposite effect.
The Mechanism: Short-term fasting increases growth hormone secretion and may improve insulin sensitivity, both beneficial for testosterone. It also promotes autophagy—cellular cleanup that supports overall health.
Safe Implementation:
– Start with a 16:8 protocol (16-hour fast, 8-hour eating window)
– Maintain adequate calorie intake during eating windows—avoid excessive deficits
– 3-4 days per week is often sufficient
– Ensure you’re eating enough protein and healthy fats during feeding periods
– Monitor energy levels and hormonal symptoms; if you experience low libido, poor recovery, or decreased mood, reduce fasting frequency
Nutritional Optimization: Fueling Hormonal Production
Protein and Healthy Fats: The Building Blocks
The Science: Testosterone is synthesized from cholesterol, making adequate dietary fat essential. Research in *The Journal of Steroid Biochemistry and Molecular Biology* found that men consuming low-fat diets (less than 20% of calories from fat) had significantly lower testosterone levels than those eating moderate-to-higher fat diets.
Protein Requirements: Adequate protein supports muscle maintenance and satiety, indirectly supporting testosterone by maintaining lean body mass. Aim for 0.7-1.0 grams per pound of body weight, especially if training intensely.
Healthy Fat Sources:
– Extra virgin olive oil (rich in monounsaturated fats)
– Avocados
– Raw nuts and seeds (almonds, walnuts, pumpkin seeds)
– Fatty fish (salmon, mackerel, sardines—rich in omega-3s)
– Grass-fed beef and pasture-raised eggs (contain fat-soluble vitamins and cholesterol)
– Coconut oil and MCT oil (medium-chain triglycerides for energy)
Optimal Fat Intake: Aim for 25-35% of total calories from healthy fats, ensuring you’re getting adequate monounsaturated and saturated fats (yes, some saturated fat is necessary for hormone production).
Micronutrients: The Testosterone Co-Factors
Zinc: This mineral is crucial for testosterone synthesis and is lost through sweat during exercise. Studies show that zinc deficiency significantly impairs testosterone production, while supplementation in deficient individuals can restore healthy levels.
Food Sources:
– Oysters (highest concentration)
– Grass-fed beef and lamb
– Pumpkin seeds
– Cashews and almonds
– Chickpeas and lentils
Supplementation: If not getting adequate zinc from food, consider 15-30mg daily with food to avoid nausea.
Magnesium: Research in *Biological Trace Element Research* demonstrated that magnesium supplementation (10mg/kg body weight) increased both free and total testosterone levels, particularly in men who exercise regularly.
Food Sources:**
– Dark leafy greens (spinach, Swiss chard)
– Pumpkin seeds and almonds
– Dark chocolate (70%+ cacao)
– Black beans and edamame
– Avocado
Supplementation: Consider 300-500mg of magnesium glycinate or citrate daily, especially if you train hard and sweat frequently.
Vitamin D: Often called the “sunshine hormone.
Optimization:**
– Get 15-30 minutes of midday sun exposure on large body surface areas when possible
– Test your vitamin D levels (aim for 60-90 ng/mL)
– Supplement with 5,000/10,000 IU of vitamin D3 daily if deficient
– Take vitamin D with fat for better absorption
– Consider pairing with vitamin K2 for optimal calcium metabolism
Foods to Limit or Avoid
Sugar and Refined Carbohydrates: Research in *Clinical Endocrinology* showed that glucose consumption causes acute decreases in testosterone levels, with levels remaining suppressed for up to 2 hours. Chronic high-sugar diets promote insulin resistance, obesity, and inflammation—all testosterone suppressors.
Practical Approach:
– Limit added sugars to less than 25g daily
– Choose low-glycemic carbohydrates: sweet potatoes, quinoa, oats, berries
– Avoid processed foods with high-fructose corn syrup
– Time your carbohydrate intake around training for better utilization
Alcohol: Even moderate alcohol consumption can suppress testosterone. A study in *Alcoholism: Clinical and Experimental Research* found that acute alcohol intake decreased testosterone production and increased cortisol. Chronic consumption damages Leydig cells (testosterone-producing cells in the testes).
Recommendation: Limit alcohol to 1-2 drinks per occasion, no more than 2-3 times weekly. Consider alcohol-free periods to support hormonal recovery.
Phytoestrogens and Endocrine Disruptors: While moderate soy consumption is likely safe for most men, excessive intake of phytoestrogens or exposure to xenoestrogens (BPA, phthalates in plastics) may interfere with hormonal balance.
Toxin Protective Strategies:
– Limit soy products if consuming excessively
– Use glass or stainless steel containers instead of plastic
– Choose organic produce when possible (especially for the “Dirty Dozen”)
– Avoid heating food in plastic containers
Antioxidant-Rich Foods: Protecting Testosterone Production
The Science: Oxidative stress damages Leydig cells and impairs testosterone synthesis. Research in *Andrologia* demonstrates that antioxidant supplementation can protect testicular function and support healthy testosterone levels.
Top Antioxidant Foods:
– Berries (blueberries, blackberries, strawberries)
– Dark leafy greens (kale, spinach, arugula)
– Cruciferous vegetables (broccoli, Brussels sprouts, cauliflower)
– Pomegranate (specifically shown to benefit testosterone in some studies)
– Green tea (contains EGCG, a powerful antioxidant)
– Turmeric (curcumin reduces inflammation)
– Dark chocolate (rich in flavonoids)
**Cruciferous Vegetables:** These deserve special mention as they contain indole-3-carbinol and DIM (diindolylmethane), compounds that support healthy estrogen metabolism—helping your body eliminate excess estrogen that can compete with testosterone.
Supplementation: Further Support
Ashwagandha (Withania somnifera)
The Science: This adaptogenic herb has robust evidence supporting its testosterone-enhancing effects. A systematic review in *Nutrients* analyzed multiple randomized controlled trials and found that ashwagandha supplementation significantly increased testosterone levels, particularly in men with stress or infertility issues.
One notable study in the *American Journal of Men’s Health* showed that 600mg of ashwagandha daily for 8 weeks increased testosterone by an average of 14.7% while reducing cortisol by 27.9%.
Mechanism: Ashwagandha modulates the stress response, reduces cortisol, improves sleep quality, and may directly support testicular function.
Dosage: 300-600mg of a high-quality extract (standardized to withanolides) taken twice daily.
Fenugreek (Trigonella foenum-graecum)
The Science: Research published in *Phytotherapy Research* demonstrated that fenugreek supplementation increased free testosterone levels and improved body composition in resistance-trained men. It may work by inhibiting the enzyme aromatase (which converts testosterone to estrogen) and 5-alpha-reductase (which converts testosterone to DHT).
Dosage: 500-600mg daily of a standardized extract.
Additional Lifestyle Factors
Body Composition Management
Excess Body Fat = Lower Testosterone:** Adipose tissue contains the enzyme aromatase, which converts testosterone to estrogen. Research consistently shows that obese men have significantly lower testosterone levels than lean men. A study in *Clinical Endocrinology* found that a 10-pound weight loss in overweight men increased testosterone by approximately 100 ng/dL.
Goal: Aim to maintain body fat between 10-20% for optimal hormonal health. Focus on sustainable fat loss (1-2 pounds per week maximum) rather than extreme dieting, which can suppress testosterone. Slow and steady wins the race. If your weight gain and low metabolism is due to low T, focus on the other points to begin with!
Minimize Endocrine Disruptors
Beyond dietary sources, environmental toxins can interfere with testosterone production:
– Filter your drinking water to remove potential contaminants
– Choose natural, fragrance-free personal care products
– Avoid receipts coated with BPA when possible
– Use natural cleaning products
– Choose organic meat and dairy to minimize hormone exposure
Social Activity
Maintain a healthy social schedule.
Heat Exposure and Testicular Temperature
Important Consideration: The testes hang outside the body because they require temperatures 2-4°F cooler than core body temperature for optimal function. Excessive heat exposure can impair sperm production and potentially affect testosterone synthesis.
Practical Tips:
– Avoid hot tubs and saunas immediately before bed (though occasional sauna use has many other health benefits)
– Avoid prolonged laptop use on your lap
– Wear breathable, loose-fitting underwear
– Avoid excessively long hot showers
Cold Exposure
**Emerging Research:** While more research is needed, cold exposure (cold showers, ice baths, cryotherapy) may benefit testosterone through several mechanisms: reducing inflammation, improving recovery, activating brown adipose tissue, and enhancing nervous system resilience.
**Application:** End your shower with 30-60 seconds of cold water, or try cold plunges 2-3 times weekly for 2-3 minutes.
Creating Your Personalized Protocol
Every man’s hormonal profile is unique, influenced by genetics, age, stress levels, health history, and lifestyle.
**Monitor and Adjust:**
– Get lab work every 3-6 months initially (total testosterone, free testosterone, SHBG, estradiol, cortisol)
– Be patient—natural optimization takes 8-12 weeks to show significant changes
Final Thoughts
Optimizing testosterone naturally is a comprehensive endeavor that requires attention to multiple lifestyle factors. As a nervous system chiropractor, I’ve witnessed the profound transformation men experience when they address their health holistically—not just through one supplement or quick fix, but through sustainable lifestyle changes that support optimal nervous system and endocrine function.
Remember that testosterone is just one marker of male vitality and health. The strategies outlined here will improve your overall health, energy, cognitive function, metabolic health, and longevity—regardless of their specific effect on testosterone numbers. Focus on feeling strong, energetic, mentally sharp, and resilient to stress. When you optimize these areas through nervous system care and evidence-based lifestyle interventions, healthy testosterone levels typically follow.
In health,
Dr. Steph