Do you know the role of testosterone?
Over recent years many studies have shown that the average testosterone levels are decreasing year on year. In 2023, a man in his 30s is likely to have the same testosterone levels as a 60 year old man would have had in 1980. Sperm counts have dropped 50% in the last 50 years and mens overall health is on the decline as a result of this trend.
Testosterone has a far bigger role to play than just in sex and libido. It is the major sex hormone which plays an important role in the development of the genitals and the changes a boy goes through during puberty to grow into a man. However, it is so much more! The right amount of circulating testosterone impacts;
- muscle size and strength
- bone density
- sex drive
- sperm production
- hair growth
- red blood cell production
- mood.
Levels of testosterone may not be optimal if we see excess fat, poor muscle tone, low bone density, low mood and lethargy.
So, why is it on the decline?
Testosterone decline is due to a whole multitude of factors that have become a normal part of modern life. Such as;
- Exposure to chemicals and synthetic fragrances. Chemicals are everywhere, from the pesticides in our food, the cleaning products we use, chemicals in the work place etc.
- Plastics. Exposure to microplastics have been shown to have a negative effect on our hormones and the ubiqitous use of plastics throughout every industry and in our homes makes them unavoidable.
- Processed foods with artificial flavourings, seed oils and vegan diets have been shown to reduce testosterone.
- Sedentary lifestyle and office jobs.
- Vaping/Smoking (chemical exposure again).
- Tap water with its circulating oestrogen.
- Reduced exposure to sunlight and nature
The compounding effects of a sedentary life exposed to chemicals, along with bad food and no exercise, has resulted in low testosterone and the levels decreasing year on year as our reliance on processed foods, chemicals and plastics has increased. We see a direct correlation between these changes in the way we live and the steady decline in testosterone.
So, what do we do about it?
Reduce plastic exposure. Wear natural fibres, always wear natural fibre underwear. Do not heat food in plastic and avoid foods sold in plastic. Search for natural alternatives in all purchases. Wood, metal, glass etc.
Modern life is filled with things that reduce testosterone production but there are simple health hacks you can choose to boost yours!
1.Eat grass fed red meat, eggs, organic dairy and an array of fruits and vegetables.
2. Avoid processed foods
2. Get 30 minutes of direct sunlight 2-3x per week (without sunscreen)
3. Resistance training
4. Good quality sleep - 7+ hours of quality sleep every night
5. Avoid refined sugars - increases in insulin decreases testosterone
6. Limit alcohol - increases cortisol which reduces testosterone synthesis
7. Have regular infra-red saunas
And there are certain supplements that can benefit male fertility such as zinc, Vit C, Vit E, B Vitamins, Co-enzyme Q10, lycopene etc etc
In short, the best way to improve your testosterone is to get back to nature. Eat REAL food. Use natural materials. Move your body. Get sunlight. And wear natural fibres - we especially like Hemp :)