Today, we’re seeing a premature decline in men’s testosterone levels from a multitude of factors. We’ll review the common causes of testosterone decline, and how to naturally boost it!
First, testosterone naturally peaks around age 20, then by the 30s, slowly degrades each year.
We can delay, and even counteract the decline naturally or pharmaceutically. We vastly prefer the former, which we’ll get into later.
What are the side effects of low testosterone?The list is long and ugly:
- Loss of sex drive, erectile disfunction
- Loss of motivation
- Depression, mood swings, cloudy thoughts, and lack of focus
- Physical weakness, fragile bones
- Muscle mass decline
- Increased fatigue
- Increased body fat
- Hot flashes
- If estrogen outpaces testosterone, gynecomastia (man boobs) or shrinking testicles can occur
What are the causes of declining testosterone?Aside from the natural, gradual decline of testosterone, we’re seeing extraneous forces pushing testosterone levels down in men. Some are environmental, others are habitual, or diet related. Take control where you can.
- Plastics, contaminants in water supply
- Poor diet. Seed oils, soy in food
- Lack of exercise
- Poor sleep habits
- Steroid side effects or bad supplements
Let’s review each of these causes more in depth, and how we can beat them!
Plastics, contaminants in water supply
This one depends largely on where you live. Cities like Phoenix, Arizona, have a nasty water supply filled with heavy metals, disinfection byproducts, pesticides, plastics, and herbicides. These contaminants have been linked to low sperm count and a host of other health problems.
We can lessen the damage with bottled drinking water, or filtration. Not all filters are created equal though. The best filters for microplastic removal are reverse osmosis filters, ceramic filters, nano filters, water distillers, and some activated carbon filters.
This one is huge, and a main way to take control of your health. We went into detail over proper dieting for healthy weight loss in a previous blog post here. As a quick reference though, let’s cover the best and worst foods for healthy testosterone levels.
Meat – Red meat, chicken, fresh fish. Vegan diets, by contrast result in 14% less testosterone on average.
Eggs – Rich source of protein and good cholesterol
Garlic – for muscle maintenance, lower cortisol (stress)
Honey – if you need a bit of sweetness, use honey. Rich in nitric oxide and boron.
Red grapes – for more active sperm
Pomegranate – to fight impotence
Ginger – Studies show taking a daily ginger supplement for 3 months increased testosterone by 17% in a group of 75 adult male participants with fertility issues.
Spinach – Contains Magnesium, which blocks certain proteins from binding with testosterone. As a result, there's more testosterone that's usable in your body.
Foods that help naturally inhibit aromatase (the conversion of testosterone to estrogen):
Cruciferous vegetables (like kale, broccoli, brussels sprouts)
Soy – avoid this like the plague. If you see it on a food label, don’t eat that thing.
Vegetable oils – Many of the most common vegetable oils, including canola, soybean, corn, and cottonseed oil, are loaded with polyunsaturated fatty acids. These fatty acids are usually classified as a healthy source of dietary fat, but they may also decrease testosterone levels, as several studies have suggested. Frequently consuming polyunsaturated fats is associated with significantly lower testosterone levels.
Processed food – Besides often being high in sodium, calories, and added sugar, processed foods like convenience meals, frozen foods, and prepackaged snacks are also a common source of trans fats. Trans fats cause increased risk of heart disease, type 2 diabetes, inflammation, decreased testosterone levels, lower sperm count, and decreased testicular volume.
Lack of Exercise
No matter what, all men must incorporate some type of resistance training to maintain their testosterone. You don’t have to be Mr. Olympia, but weightlifting even just 2-3 times a week keeps your bone density and muscle strength up at any age.
There are a million things keeping you locked into a screen, but take the time to get your body moving. If you’re new to exercise, or it’s been a while since you got active, we have a beginner-friendly routine posted in a previous blog post here.
Poor Sleep Habits
Not getting enough sleep directly affects testosterone levels. To ensure you get to sleep at a reasonable hour, a few habits are a must.
No caffeine, sugar, or stimulants after lunch.
Turn off all screens at least an hour before you go to bed. The blue light from the screens keeps your mind on overdrive, and makes it difficult to fall asleep, as it’s the opposite of natural circadian rhythms.
Steroid Side Effects & Bad Supplements
Some guys opt for an artificial blast of testosterone for maximum performance. This usually comes at a cost. Anabolic steroids, in contrast with natural production, will increase your testosterone all at one time. Testosterone injections can be 100mg+ in one shot. Compared to the 7mg of average natural production, that’s a sharp jump. This receives an equally powerful reaction of aromatization (the conversion of testosterone into estrogen) from your body. The aromatization caused by testosterone injections will increase estrogen levels at a higher and less comfortable rate, which could result in some of the negative effects of estrogen spikes.
These negative effects include gynecomastia (man boobs) and increased fat around the waist. The amount of estrogen produced during aromatization will differ between men. Usually an aromatase inhibitor is used in conjunction with an artificial testosterone injection to prevent the estrogen spike.
Still, regular administration of artificial testosterone eventually shrinks the testicles, since their job is being overwritten by an external source. Steroid use in general is tricky business, and we don’t recommend it.
As for bad workout supplements, they’re everywhere. Scour the Supplement Facts. The ingredients are often a cheap vitamin blend to make the label look good, then they’ll sneak in sugar, soy, and sub-efficacious dosages.
Keep your supplements simple. Creatine monohydrate and protein (as long as it isn’t soy-based protein), is the easiest, proven effective path to building more muscle from workouts.
Speaking of supplements, there’s a long list of them claiming to boost your manhood out there. We’ve combed through it all, separating what works and what doesn’t.
Sol Nutrition’s unbeatable doctor-formulated herbal supplement, Man Power, should be in your cabinet.
Man Power’s ingredients are clinically proven to both increase natural testosterone production, and combat the effects of low testosterone. All with zero negative side effects. Satisfaction guaranteed or your money back!
Sol Nutrition is your teammate for a happier, healthier life.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.