Testosterone, SHBG and DHEA: How Lifestyle Shapes Your Hormone Health

Hormonal health isn’t just about age — it’s shaped by how you live. Low testosterone is increasingly common in men with excess body fat, sedentary routines, and chronic stress. Fortunately, research shows that lifestyle improvements can reverse it.

In one major study, overweight prediabetic men who followed a year-long diet and exercise plan reduced the prevalence of low testosterone from 20% to 11% — without medication [ScienceDaily]. Even modest fat loss (~7–10% body weight) can restore testosterone to healthy ranges.

As testosterone rises, Sex Hormone-Binding Globulin (SHBG) tends to increase as well. While SHBG binds T, higher levels are linked to better metabolic function, insulin sensitivity, and cardiovascular health [EndocrinologyAdvisor].

Meanwhile, DHEA-S, a precursor hormone tied to mood, libido and resilience, naturally declines with age — but intense physical activity can increase it in both men and women [ScienceDirect].

And although PSA (Prostate-Specific Antigen) is largely driven by age and genetics, studies suggest that physical activity and plant-forward diets may modestly lower PSA levels — supporting long-term prostate health [MedicalNewsToday].

💡 Practical Takeaways:

• Drop Body Fat to Boost T: Excess body fat converts testosterone into estrogen. Losing even 10% of your weight can significantly increase testosterone in most men [PubMed].
• Lift Heavy Things: Resistance training 2–3x/week helps raise both testosterone and DHEA levels. More muscle = better hormone output.
• Prioritise Sleep and Stress Reduction: Poor sleep and high stress raise cortisol, which suppresses T and DHEA. Aim for 7–8 hours and unwind daily.
• Eat for Hormones: Include healthy fats, lean protein, and plenty of cruciferous vegetables (like broccoli) to support testosterone production and detox excess estrogen.
• Think Long-Term: Skip the supplements unless clinically indicated. Natural changes in diet, movement, and rest work better, with fewer side effects.

Test for these Biomarkers:

Total Testosterone, Free Testosterone, SHBG, DHEA-S, Cortisol, PSA

‍