Testosterone Reclaimed...

We all have testosterone, and we all need it, but what is it?

Testosterone is the primary male sex hormone. It influences muscle growth, energy, mood, sex drive, bone density, fat distribution, and even confidence and motivation. However, the problem is that, like most things, it naturally decreases with age. Studies show that men can expect a decrease of around 1% per year after the age of 30. What's alarming, though, is that men today often have lower levels of testosterone than their fathers or grandfathers did at the same age. If you have noticed changes in your partner, shifts in sexual drive, mood swings, and general vitality, this really could be why.

It's something that is rarely addressed or spoken about openly, so let's take a closer look at the factors contributing to the decline in testosterone levels in society today. We have factors such as lifestyle changes, environmental influences, sleep patterns, stress, medical prescriptions, and social habits, and with some of these overlapping and interacting, it's no wonder our knights in shining armour aren’t feeling themselves.

You see, it's not just us women who feel upside down and inside out with the harsh declines that menopause brings, but our men also decline in ways that are overlooked and misunderstood.

The significant contributing factors include lifestyle changes, such as reduced physical activity, sedentary jobs, decreased heavy lifting, and increased time spent staring at tablet and phone screens. Poor diets, which include processed foods, sugar, low-nutrient-density produce, and a lack of healthy fats and cholesterol, impair hormone production. Also, obesity leads to higher body fat, which leads to more conversion of testosterone into oestrogen through the enzyme aromatase (this basically is an enzyme in the body that converts testosterone into oestrogen; via aromatase, the more aromatase activity you have, the more testosterone gets ‘used up’ and turned into oestrogen). Aromatase is primarily active in fat tissue, so it is crucial for men to maintain a low body fat level. But we're not talking about a washboard stomach or sub-10 % body fat here, but rather around 10-20%, no higher.

The foundations of health and well-being are based on good sleep (please see our sleep health blog), nutrition and exercise. Check out our top 5 things to implement into your healthier lifestyle. When it comes to exercise, something that men significantly need is resistance training. And what this is is strength training, where muscles work against a force, whether it's weights or even your own body weight, to get stronger and more toned.

· Resistance training, something that should never stop and is often highlighted as one of the most powerful lifestyle factors influencing testosterone in men. Regular resistance training doesn’t just give short-term boosts; over time, it’s associated with higher resting testosterone levels compared to sedentary men. Studies clearly show men who strength train consistently tend to maintain healthier testosterone levels as they age, compared to those who don’t. As we touched on earlier, testosterone naturally declines at a rate of around 1% per year after approximately age 30. However, maintaining resistance training can slow this decline by preserving lean muscle mass, reducing fat mass, and improving insulin sensitivity, all factors associated with better testosterone regulation. Without training, age-related muscle loss (sarcopenia) and fat gain accelerate, which can further depress testosterone. So, pushing some resistant weight through the body with squats, deadlifts, bench press, rows, and pull-ups is excellent and feel-good power movements for our men.

· Sunlight and vitamin D: Crucial for our men's testosterone, and I know with living in the UK we can feel like we don’t get enough of it, but there are so many missed opportunities for soaking some of it up. You see, even on an overcast day, you can still absorb sunlight and produce vitamin D, but you need more exposure than on a clear day. So, get them to roll up their sleeves and take a one-hour walk. You see, vitamin D isn’t just a vitamin, it functions more like a steroid hormone in the body. I know the next bit may seem a little strange, but testes have vitamin D receptors (VDRs) and the enzymes needed to convert vitamin D into its active form. This suggests a direct role in testosterone production.

 

Observational studies have shown that men with higher vitamin D blood levels (25-hydroxyvitamin D) typically have higher testosterone levels than those deficient and an Intervention trial (2011, Graz, Austria): Overweight men who took 3,332 IU of vitamin D daily for 1 year increased testosterone by ~25% compared to placebo.

 

A study in Europe found that men had higher testosterone levels in late summer (when sunlight exposure is most significant) compared to winter. Sun exposure helps regulate the production of melatonin and cortisol, which interact with testosterone secretion. As you can see, good old MR D is sorely needed, but humans are often depleted in this essential vitamin. It is challenging to achieve optimal levels with diet alone.

 

Other ways vitamin D boosts male health

• Sperm quality: Adequate vitamin D is linked with better sperm motility and fertility.
• Muscle & bone: Supports strength and density, partly via testosterone interaction.
• Mood & energy: Low vitamin D is associated with fatigue, depression, and low libido.

 

We are also dealing with environmental factors, such as endocrine-disrupting chemicals (hormone disruptors), which are found in plastics (BPA, phthalates), pesticides, personal care products, and food packaging. The chemicals in these items will mimic or interfere with hormones, acting as a weak oestrogen mimic.

In our personal care products, we are up against parabens that can mimic oestrogens and potentially interfere with male reproductive hormones and all of the harsh artificial fragrances that our cosmetics lines are full of are associated with reduced testosterone and sperm abnormalities. And of course, we have our food packaging full of BPA, PFA, and plastics. We innocently go food shopping, putting what we feel are our healthy choices into our shopping baskets, only to have our selections wrapped in harmful plastic wrappings again, with endocrine-disrupting effects. The PFAS (polyfluoroalkyl substances) are used in grease-resistant wrappers and non-stick coatings. And we haven't even started on the plasticisers in cling film and containers that can migrate into food, especially when heated. Hands up who microwaves their lunch at work in a plastic cling film wrapped plastic tub! Please stop!! Regardless of whether you are male or female, I want to emphasise how detrimental this can be for you over time.

We are talking man-made chemicals that don’t easily break down, therefore earning the nickname “forever chemicals “, and then they accumulate in us humans. Gross, right?

If we consider the above detail, it is clear that there are numerous things we do in our homes and to ourselves on a day-to-day basis that may be detrimental to testosterone production and levels. In a nutshell (pun intended), daily habits are causing direct inhibition of testosterone production in the testes, which mimics oestrogen, throwing off the balance between male and female hormones, disrupting the hypothalamic-pituitary-gonadal axis that regulates testosterone release, and impacting sperm health and fertility. A complete hormone disruption. Throwing all this in with our men's natural declining testosterone stock, it's no wonder they get to a point where they don’t feel well.

So what can you do? Well, a lot actually. Not only can you change many environmental and lifestyle factors, but you can also supplement your system with powerful nutrients and minerals that help boost testosterone levels and significantly enhance overall well-being. This is where supplementing becomes powerful.  I would 100% recommend changing old habits and introducing new ones simultaneously.

·      Sleep. The majority of testosterone is produced while we are sleeping. Check out our (sleep testosterone blog)

·      Get vitamin D in the system through lifestyle and supplementation.

·      Resistance exercise.

·      Specific nutrients and powerful testosterone supporting herbs like zinc, tribulus and fenugreek.

·      Use glass, stainless steel, or ceramic instead of plastic for food storage. The Kilner jars are great or the glass food containers.

·      Avoid heating food in plastic containers. You can purchase glass ones. Better still, don’t heat your food in a microwave, full stop. Find yourself lunches that you are happy to have cold.

·      Choose fragrance-free and paraben-free personal care products. There are so many choices on the market now, you have no excuse for continuing to pick up a can of aerosol because it’s a habit. Have a look, choose something different and replace your personal care items one by one.

·      Limit use of non-stick cookware and fast-food wrappers (often PFAS-coated). Replace non-stick pans with stainless steel, cast iron or carbon steel cookware, and use food storage alternatives like beeswax wraps, glass containers, paper bags, or place food directly into bowls. These healthier choices reduce exposure to potentially harmful chemicals like “forever chemicals “, and alternative options are readily available.

·      Introduce male totality into your daily routine. Our male-specific testosterone supporting blend provides all the key nutrients and potent herbs.

In a world where men’s health is often overlooked, understanding the role of testosterone is a decisive step for men toward taking control of their well being. Stay informed, stay proactive and know your health starts from within.

Remember, it’s the consistency of doing something that shows up for you in the end.

Thank you for being here.

Becky