Many will tell you that lower levels of testosterone in men come with increased age and that’s just the way it is. Interestingly average testosterone levels in men have been slowly declining for many years now. There have been multiple studies conducted in this area, and most have concluded that each generation of males born will on average have lower overall testosterone levels then their fathers, and their fathers lower than their grandfathers. The decline is approximately 1% per year. This means (for example) on average a male of say 40 years of age in 2018 has 10% lower testosterone levels than a man who was age 40 in 2008.
There are many negative effects of low testosterone levels such as depression, low bone density, poor muscle development, and sexual dysfunction. For more about the effects of low testosterone, check out my blog; An Overview of The Endocrine System.
So what’s happening, and what can you do to fix it? There are potentially many natural reasons for the decline. Studies have shown that testosterone tends to temporarily increase when males are in a constant state of being challenged by other males. As the world becomes more civilized and cozy (meaning we no longer need to forage for food, and battle for territory) one could speculate less testosterone is needed. Also, as the world moves out of the industrial age of working with our hands and doing physical labor, and more into the technological age, one may again theorize, less testosterone is needed. Another interesting connection is low levels of vitamin D3, which has a role to play in the production of testosterone. D3 is more accurately a hormone synthesized by the body. Many are spending more time indoors these days, limiting their exposure to the sun and causing levels to plummet. Supplementation can be helpful, but it is not assimilated as well as that which comes by natural processes. If an individual is low in D3, elevating levels to within normal range can increase testosterone levels in some men by as much as 20%. This does not mean that one can increase testosterone levels even higher by dosing mass amounts of D3, balance is important. The best time to get out in the sun for D3 production is when the sun is at its highest, so in the middle of the day. The reason for this is the sun produces more UVB rays during this time which are necessary for 7-dhydrocholesterol to be activated for D3 production; 15 to 20 minutes is plenty. When the sun is lower in the sky there are greater concentrations of UVA rays which do not flip this switch. It should be noted that over exposure to both types can be harmful to the skin, so it’s important to monitor your time. My favorite D3 supplement https://amzn.to/2yu44Av
Sleep is another important factor. In 2011 The University of Chicago Medical Center reported that lack of sleep dramatically decreases testosterone levels. In this study many young men in their mid 20s who were sleeping less than 5 hours a night were found to have testosterone equal to men 10 to 15 years older. Other studies have shown 7 to 9 hours is ideal for maximum production. Lack of sleep also leads to an increase in cortisol levels which has itself been shown to lower testosterone. Lack of sleep also tends to mean higher stress levels which cascades into higher levels of cortisol and again minimizes testosterone production. Not to mention excessive levels of cortisol can also lead to weight gain; another enemy of testosterone. So make sleep a priority.
Belly fat is a testosterone killer! At the beginning of 2018 it was estimated that 40% of adult Americans were obese and almost 19% of children. Fat contains Aromatase, which is an enzyme that converts testosterone into estrogen. The more fat one has the more testosterone is converted to estrogen. In today’s society people have become sedentary; compound that with mass amounts of processed crap food and you get the average man-boobed male. So get up and move, and for crying out loud stop eating the junk food. I like to tell people to think about what types a food were available a couple hundred years ago, before everything became processed. It starts to look a bit like the paleo diet. High amounts of sugar are also associated with low testosterone and should be avoided; as are foods containing simple carbohydrates such as pasta, bread, candy, and soda. It is imperative to eat good fats however, such as those found in Salmon, avocados, nuts, and olive oil, as testosterone is a lipid hormone, meaning its production is directly related to certain forms of cholesterol.
Proper liver function is also paramount to optimum testosterone production. One crucial job of the liver is to expel excess amounts of estrogen from the body. Estrogen can build up in the body for a number of reasons. Pesticides, herbicides, BPA in plastic bottles, some soy products, perfumes, fire retardants, liquor, beer (mainly those high in hops) and a number of other things can have an effect on estrogen build up. The liver is already working overtime these days, but one that is toxic could really be struggling to keep up. The same is true of the lymphatic system. (for more on this refer to my blog, An Overview of The Lymphatic and Immune Systems) There are ways to assist the liver in detoxifying. Foods high in sulfur help to shuttle these toxins out while also serving to elevate glutathione levels, which is a very powerful antioxidant produced in the body. By helping the body to eliminate estrogen one can better appreciate the positive effects of testosterone. Foods high in sulfur include Broccoli, kale, brussels sprouts, cauliflower, garlic, turnips, eggs, and my favorite, onions. In fact, one study performed in 2009 reported rodents fed a diet high in onions for 20 days increased their testosterone levels by 300% This is the sulfler I use, 99.9% pure https://amzn.to/2yt9Wdu
Zinc is also crucial to testosterone production. Much like D3, if one is low in zinc, bringing levels up to within normal range can have a profound effect of testosterone levels and when combined with magnesium the results are even better. Many people are deficient in these minerals due to poor diet. Good sources of zinc include oysters, grass fed beef, lamb, chicken, eggs, oatmeal, pumpkin seeds, cashews, and some mushrooms. The body sweats out zinc when exercising, so the more active you are the more likely it is that you will need to replace it. Another way in which the body becomes quickly depleted in men is through excessive seamen loss. Yep I said it. If you’re sitting around punching the clown all day, you are going to have very low zinc levels, and to compound that every time you orgasm the body releases large amounts of oxytocin. This hormone has many positive roles to play in the body (again more information to be found in my blog on the endocrine system) however oxytocin is a testosterone antagonist which means it may temporarily down-regulate free testosterone while simultaneously up-regulating the production of DHT (often related to hair loss and prostate issues) and another inflammatory enzyme PGD2 which can also have many negative effects when left unchecked. Do with this information, what you will, but I would suggest finding other things to do when you get bored. Here is an inexpensive zinc supplement I recommend for those who aren't getting enough in their diet https://amzn.to/2D4eyKQ
Finally, one simple way to increase testosterone is to weight train. Lifting weights 3 to 4 days a week for 30 minutes to an hour has been shown to increase both free testosterone and growth hormone. There is also some research to suggest that cold showers may spark a temporary rise is testosterone levels as well as increase immune activity. This is known as the James Bond shower.
So that’s it. Sleep, eat a proper diet, exercise and lift, mitigate stress, get outside, don’t drink in excess, don’t self indulge daily, stay away from the sweets, maybe try a cold shower, and be the man you were meant to be.