Why Testosterone Levels Are Declining in Men

If you think like a typical man, you know how shameful and insulting it feels to be called less manly than the men who came before you. Most of the time, when such things are said, they are just baseless jabs traded during arguments between generations, with no solid facts behind them. Sadly, there is now a great deal of scientific proof supporting the claim that men today as a group have lower testosterone than their male ancestors from the recent past. So while there was never any shame in having an average man’s mind, the older generation can now use science to attack your body. There are exceptions, of course, so try not to read this as a personal attack aimed only at you, particularly if you train hard to stay strong, athletic, healthy, and ready for whatever physical challenges come your way. Even if everything looks fine, it can still help to review why men today tend to have lower testosterone than their fathers so you can fight whatever factors keep your levels from reaching their peak.

One leading cause of falling testosterone is the obesity crisis. Obesity rates are now higher than at any point in recorded history, and this is directly tied to the steep drop in testosterone among many men. Put simply, a lot of body fat raises the levels of other hormones that turn testosterone into hormones that show less masculinity, so testosterone is basically drained away to fuel other processes. For example, large amounts of visceral fat speed up the conversion of testosterone into estrogen, while greater insulin resistance lowers testosterone production in general. In short, obesity either turns on or shuts down many bodily processes that end up sinking your testosterone overall.

Another cause is that fewer men do things that produce testosterone. While more people than ever follow structured workout plans that raise testosterone, a smaller share of the whole population does any regular exercise at all. This matters, because a small group clearly walks around with plenty of testosterone, but the average is dragged down by how inactive most people are. In fitness circles, resistance training is the top testosterone producer, followed by sprint-style work common in high-intensity interval training, with mild boosts from moderate cardio. Since most people do little or none of these, general fitness has fallen across society, and most people make no real effort to raise testosterone. It gets worse because many people think long cardio sessions are the answer to weight gain, which actually lowers testosterone more.

A third culprit is greater contact with chemicals that cut testosterone. For some men with low testosterone, there is a fair excuse: endocrine-disrupting chemicals that did not exist until the middle of the twentieth century. These substances are anti-androgenic, meaning they block testosterone production in the testes and create a higher estrogen ratio in men that throws off hormonal balance. The main offenders are phthalates and bisphenols, often found in plastic items like food packaging and bottles. That means the food and drink you take in may be suppressing testosterone through hidden chemicals that cancel it out. The easiest fix is the same as one common piece of healthy-living advice: buy fresh or frozen foods that are minimally processed or packaged, and avoid heating or reheating food in plastic containers.

Finally, less sleep and more stress matter too. Sleep is rightly seen as the ultimate passive activity, which is part of why its value for a fit body is so underrated. All the restorative processes that maximize strength and muscle growth peak during sleep, so getting at least seven hours a night is vital for ideal testosterone production. Unfortunately, one third of Westerners now average fewer than seven hours a night, which not only keeps testosterone from peaking but also raises stress and cortisol. This forces the body into a catabolic state, defined by muscle breakdown, basically the opposite of the state where testosterone production peaks. Simply put, if you do all the heavy lifting in the gym to raise testosterone but ignore sleep, you do your body a huge disservice, since sleep is when your body cashes in on your waking efforts.

If you worry that you have low testosterone, supplements like primavice shilajit can directly and effectively raise the free testosterone flowing through your body. To stop your body from sabotaging itself early on, though, you should do regular resistance training, make healthy food choices, and get enough sleep. That way, testosterone-boosting supplements help you reach a new peak of health instead of making up for habits that stole testosterone that was rightfully yours. Science has shown that men today have lower average testosterone than their fathers and grandfathers. A main cause is obesity, which turns testosterone into other hormones and lowers total production. A lack of exercise, especially resistance training, is another strong contributor. Chemicals found mainly in modern plastics can also cut testosterone creation and cause hormonal imbalance. Sleeping fewer than seven hours a night can prevent peak testosterone production and raise cortisol. To reach optimal testosterone production, combine a low level of body fat, regular resistance training, avoiding processed foods wrapped in plastic, and enough sleep each night.