Although testosterone levels naturally decline with age, low levels are increasingly prevalent among younger men. Today, men have roughly 25% lower testosterone levels compared to men of the same age in 20 years ago (Kahl, 2020). “The average 22-year-old man today has an average testosterone level roughly equal to that of a 67-year-old man in 2000″ (Braddock, 2021).
This is a steep decline in a very short time which is concerning because testosterone is so vital for a man’s health. It is his life force. Testosterone impacts the entire body – everything from energy production, immune function, muscle mass, sleep, reproduction, moods, cognitive function, etc.
Reference ranges for testosterone on blood labs are changing. What used to be considered a normal range for testosterone is now being recalibrated. This is because ranges are usually taken from the averages of the population. So as testosterone is decreasing, we are establishing a new unhealthy ‘normal.’
For example, LabCorp changed its adult male testosterone reference interval from 348–1197 ng/dL to 264–916 ng/dL in 2017. So, men who would have previously been considered to have low testosterone—falling below the old baseline—are now classified as ‘healthy’ according to the new standards. This means the new ranges can hide various health issues and prevent beneficial intervention.
A young man should have testosterone levels in the upper range, closer to 1000 ng/dL, regardless of what new references suggest. Lowering the standard doesn’t account for what is truly optimal.
So, why are testosterone levels decreasing?
- Exposure to chemical pollutants. Over the last 50 years, exogenous estrogen exposure has increased significantly. Xenoestrogens like BPA, phthalates, and parabens are found in our water, personal care products, cleaning products, plastics, and food packaging. These synthetic compounds mimic estrogen in the body, disrupting the delicate hormonal balance.
Higher levels of estrogen can signal the brain to reduce the production of testosterone. This happens because the body maintains a feedback loop involving the hypothalamus, pituitary gland, and gonadal, known as the HPG axis. When estrogen levels are elevated, it can inhibit the release of luteinizing hormone (LH), which is essential for testosterone production.
- Obesity. Excess body fat can also raise estrogen levels. Aromatization, the process where testosterone is converted into estrogen, takes place in fat tissue. So having excess body fat, especially around the abdomen, can raise estrogen and contribute to further imbalance.
- High intake of seed oils. Seed oils like canola and soybean oil contain high levels of inflammatory fats (omega-6). These fats are ubiquitous in our food supply, but damage cell membranes and impair cell function. Concentrations tend to be high in the testes where testosterone is produced, and some studies suggest that high intake of omega-6 can actually shrink testes, decreasing testosterone production (PMID: 27834316). They also have estrogenic effects.
- Lack of essential nutrients. Testosterone production requires nutrients like zinc, magnesium, and vitamins C & D. Without adequate intake, the body struggles to produce optimal levels of testosterone.
- Lack of sun exposure. Sunlight is essential for the production of vitamin D, which is required for testosterone synthesis. Without sufficient sun exposure, the body cannot maintain healthy testosterone levels.
- Chronic stress. Chronic stress can raise cortisol levels which directly opposes testosterone levels.
- Sedentary lifestyles. Modern lifestyles involve much less physical activity compared to previous generations. Strength training in particular supports healthy testosterone levels. During exercise, muscles are broken down and testosterone rises to repair tissues.
On a spiritual level, the decline of testosterone represents a shift in identity. Testosterone is associated with traits such as courage, leadership, strength, and resilience—qualities that are not only physical but also psychological and spiritual. (Women have abundant testosterone too!).
Low testosterone can contribute to a disconnection from these principles, weakening our sense of purpose, direction, and inner strength. This has profound effects on men’s mental health, relationships, families, and on our entire society. Over the past 20 years, cultural shifts have eroded many aspects of our lives—family structures, fertility, excellence, and stability. I believe declining testosterone is both a consequence of these changes and a contributing factor that further accelerates them. Restoring healthy testosterone is essential, not only for physical health but for the strength and resilience of our communities.
Research suggests that even thoughts and beliefs can significantly influence testosterone levels. For example, a study from the University of Cambridge found that men who believed they had won in a competitive scenario experienced a notable increase in testosterone, regardless of their actual performance. The mere perception of victory led to a 4.92% rise in testosterone levels, while those who thought they had lost saw their levels drop by 7.24%. This demonstrates that the mind can trigger hormonal shifts that influence physical and psychological states, from confidence to social behavior (University of Cambridge, 2018).
Although it may be taboo to discuss today, many parts of modern life are disempowering for men. Our beliefs impact our cells. Integrating many of the prevailing messages around masculinity, strength, and competition may actually be having a profound impact on a man’s testosterone and health.
The health of the body is also the health of the spirit.
To increase testosterone levels there are many things men can do:
- Avoid seed oils
- Choose non-toxic personal and cleaning products
- Strength train
- Eat coconut oil and saturated fats
- Filter drinking water
- Get frequent sunlight
- Avoid plastics
- Eat meat, milk, fruit
- Decrease stress
- Avoid processed foods
- Embrace your innate strength
- Believe you’re a winner