One For The Men... Are You Tanking Your Own Testosterone?
Testosterone, a key hormone in men, is crucial for maintaining physical, mental, and sexual health. It's known to decline with age, but modern lifestyle factors have accelerated this process.
This article delves into the reasons for this decline, its symptoms, and natural ways to counteract it, drawing from ancestral health wisdom and supported by scientific research.
Do I Work With Men? You Bet
I have worked with a number of men. Mainly injured, retired or now desk bound builders who are all struggling with a loss of purpose, muscle decline, lack of movement and weight gain around their middle and low mood.
We have reversed each and every single one of these issues. The minimum weight loss has been 8kg, with the most being 19kg.
Why should you care? If these symptoms resonate testosterone could be affecting your relationship
Low mood
Lack of drive
Lack of sex drive
Fatigue/lack of energy
Increased fat storage
Loss of lean muscle
Symptoms of depression
Increased fat in traditionally female areas (abdomen, love handles, chest, thighs)
The good news, is that these are ALL reversible when you know how.
So, One For The Men... Are You Tanking Your Own Testosterone?
Reasons for Testosterone Decline
Aging: As men age, testosterone levels naturally decrease. Research indicates that after the age of 30, testosterone levels drop by about 1% per year.
Lifestyle Factors: A sedentary lifestyle, poor diet, and lack of sleep can significantly impact hormone levels. A study in the "Journal of Clinical Endocrinology & Metabolism" highlighted the negative impact of obesity on testosterone levels.
Environmental Toxins: Exposure to endocrine-disrupting chemicals (EDCs) like BPA and phthalates, found in plastics, can mimic or disrupt hormone functions, as per findings in "Environmental Health Perspectives".
Stress: Chronic stress leads to elevated cortisol levels, which inversely affects testosterone production, as noted in the "Annals of New York Academy of Sciences".
Nutritional Deficiencies: Low levels of essential nutrients like Vitamin D, zinc, and magnesium, crucial for testosterone production, are common in modern diets, as stated in "The American Journal of Clinical Nutrition".
Symptoms of Low Testosterone
Decreased libido and sexual dysfunction.
Increased body fat and reduced muscle mass.
Fatigue and lack of energy.
Mood disturbances and depression.
Decreased bone density and hair loss.
The Impact of Obesity on Testosterone Levels
Obesity is a significant factor in the reduction of testosterone levels in men. It may not even be obesity...but that large bulge we all affectionately refer to as a 'beer belly' or 'Dad bod'. Sounds cute, but it could be quite a lot more sinister.
Excess body fat, particularly abdominal fat, contributes to an increased conversion of testosterone to estrogen, a process mediated by the enzyme aromatase which is found in fat tissue.
This hormonal shift not only reduces overall testosterone levels but also exacerbates the symptoms associated with low testosterone.
A pivotal study in the "International Journal of Obesity" reported that obese men have up to 30% lower testosterone levels compared to those who are of normal weight. Furthermore, obesity is linked to insulin resistance, which can further diminish testosterone production.
The inflammatory state induced by obesity also negatively impacts cells in the testes, which are responsible for producing testosterone. Addressing obesity through diet, exercise, and lifestyle changes can therefore play a crucial role in restoring hormonal balance and improving overall health.
Increasing Testosterone Naturally
Diet: Emphasise whole foods rich in zinc (oysters, beef), magnesium (leafy greens, nuts), and healthy fats (avocado, olive oil). A study in "Nutrition" highlights the positive effects of diets rich in these nutrients on testosterone levels.
Exercise: Regular physical activity, especially strength training and high-intensity interval training (HIIT), has been shown to boost testosterone. This is as opposed to too much chronic cardio like running which can have the opposite affect.A publication in the "European Journal of Applied Physiology" supports this.
Sleep: Adequate sleep is vital for testosterone production. A study in the "Journal of the American Medical Association" found that sleeping 5 hours per night reduced testosterone levels by 15%.
Stress Reduction: Practices like spending time in nature can lower cortisol levels, benefiting testosterone production. Rather than short sharp physical stresses like running from a tiger, many men now experience chronic stress that they cannot solve quickly or easily. Like a mortgage for example.
Avoiding EDCs: Endocrine Disrupting Chemicals can be a little problematic. Reducing exposure to plastics and choosing organic produce can minimise contact with hormone-disrupting chemicals. It sounds woo woo, but leaving a water bottle in your car to get hot, can cause it to least estrogens into the water. Not ideal.
Sunlight Exposure: Regular exposure to sunlight increases Vitamin D levels, which is linked to higher testosterone, as per a study in "Hormone and Metabolic Research".
Conclusion
Testosterone decline in men is influenced by various factors, including age, lifestyle, and environmental elements. By adopting a lifestyle closer to our ancestral roots — focusing on natural diets, physical activity, stress management, and avoiding modern toxins — we can mitigate this decline.
Embracing these practices not only helps in maintaining healthy testosterone levels but also contributes to overall well-being.
References
"Journal of Clinical Endocrinology & Metabolism"
"Environmental Health Perspectives"
"Annals of New York Academy of Sciences"
"The American Journal of Clinical Nutrition"
"Nutrition"
"European Journal of Applied Physiology"
"Journal of the American Medical Association"
"Hormone and Metabolic Research"
If you have any further questions or want to know more on this topic, please drop me a line to hello@amysfitnessandnutrition.co.nz
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