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Sex Hormones: Uncovering The Truth About Low Testosterone In Men

ByHuman Health Co.

Testosterone is the primary sex hormone in men. It is responsible for a wide variety of bodily functions (listed below) and is produced primarily in the testes. Testosterone production rates are unique to every man. However, there is a set range that is considered too low for all men. As testosterone levels decline, the male body begins a subtle but consistent decline in physical and functional health. While low testosterone is a common issue for men, it is often preventable with simple lifestyle adjustments.

Testosterone Plays a Role in the Following:

  • Muscle mass
  • Strength
  • Bone density
  • Fat distribution and storage
  • Sperm production
  • Sex drive (libido)
  • Development of male characteristics during puberty – deep voice, hair growth on the chest, armpits, face, head, and pubic area.
  • Red blood cell production
  • Mental Health

Testosterone levels on average are lower now than they have ever been. Studies of men in the 1940s found that the average testosterone level was around 700 ng/dl1. Today the average testosterone level is 400 ng/dl. 80 years ago it was a rarity to see test levels at 250 ng/dl in men under 80 years old. Now these low test levels are a common finding in middle-aged men.

Effects of Low Testosterone

Young man in sleepwear suffering from headache in morning

The effects of low testosterone (low T) are vast, impacting various aspects of health and well-being. Men with low T often experience diminished sexual function, including erectile dysfunction, infertility, reduced libido, or a complete loss of sex drive. Low testosterone also affects brain function, leading to depression, impaired cognitive abilities, lack of motivation, and persistent lethargy2. Men with low T may also experience muscle wasting, a loss of strength, increased visceral (belly) fat, and a loss of bone density often leading to osteoporosis if testosterone levels remain low.

Emerging research suggests a possible link between low T and chronic health conditions such as obesity, non-alcoholic fatty liver disease, insulin resistance leading to type 2 diabetes, and increased risks of all-cause and cardiovascular-related death3. The connection between low T and these chronic health conditions is logical due to how low T affects fat distribution. Men with low T typically have more visceral fat. Visceral fat affects the functionality of all internal organs4 and over time lends itself to the development of cardiometabolic health conditions.

Low testosterone negatively changes men in every area – mentally, physically, and sexually. In the setting of low T, the overall quality of life begins to decline. Research shows that lifestyle factors play a significant role in testosterone levels, and in many cases, simple lifestyle changes can restore healthy testosterone levels, potentially reaching those seen in the 1940s.

Testosterone Killers

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Several factors influence healthy testosterone production. A sedentary lifestyle, a diet high in processed foods and sugar, and moderate to high alcohol intake all contribute to low testosterone. Individually, each factor lowers testosterone, but combined, they can cause levels to drop significantly.

Diet

Your daily diet impacts every aspect of your health, including testosterone levels. As fast food consumption rises, average testosterone levels continue to decline. Research has shown these trends are connected. Processed and fast foods are often loaded with soy products, grains, sugar, and vegetable oils—all of which can negatively affect testosterone production.

  • Soy/Grains – Soy and grains contain phytoestrogens, which may increase estrogen levels in the body. High estrogen levels in men can suppress testosterone production by disrupting the hormonal feedback loop. Estrogen signals the hypothalamus and pituitary gland to reduce testosterone production in the gonads, leading to lower levels. While more research is needed, current studies have found a positive correlation between soy and grain consumption and lower testosterone levels5.
  • Sugar/Processed Carbohydrates – Sugar or any processed carbohydrate is converted into glucose in the body. A study examining the physiological impact of a glucose load on serum testosterone found that glucose ingestion was associated with a 25% decrease in mean testosterone levels6. Frequent sugar and carb consumption can contribute to ongoing testosterone reduction. Additionally, men with insulin resistance—often caused by high-sugar, carb-heavy diets—tend to have lower testosterone levels than those with normal insulin sensitivity7.
  • Vegetable Oils – Vegetable oils have become a popular topic as the general population begins to understand their devastating health consequences. When vegetable oils are heated (whether during the manufacturing process or while cooking) they begin to turn into trans fats. A 2017 study found that men with higher trans fat intake had a 37% lower sperm count, 15% lower testosterone levels, and 4% reduced testicular volume8. Vegetable oils are also high in polyunsaturated fats which are linked to lower testosterone, lower semen quality, and reduced testicular function.

Sedentary Lifestyle

Photo Of Man Using His Mobile Phone - Low Testosterone

A sedentary lifestyle is unhealthy for several reasons. A lack of physical movement causes weight gain, increased stress levels, and often poor sleep quality. All of which are linked to lower testosterone production.

A cross-sectional study of 1,210 young men found that participants with over 5 hours of daily sedentary behavior had a lower sperm concentration (37 million/mL) than those with more active lifestyles (52 million/mL)9. Men with low-density sperm often experience reduced fertility. A similar 12-week study of overweight and obese men showed that walking or jogging for up to 90 minutes a day, 4-7 days a week, significantly increased testosterone levels—regardless of weight loss10. In this study, even the men who did not lose weight saw a notable testosterone boost from increased physical activity.

Alcohol

The impact of alcohol on testosterone levels depends largely on the amount consumed. Low to moderate intake11 (1-7 drinks per week) has not been shown to significantly reduce testosterone or hinder its production. However, heavy drinking and alcoholism are strongly associated with testosterone suppression and related health issues.

Heavy alcohol consumption, defined as five or more drinks per day or 15 or more per week, disrupts testosterone production and impairs spermatogenesis12 —the process of sperm development. This disruption reduces both sperm quality and quantity, potentially leading to male infertility.

Heavy alcohol consumption increases the conversion of testosterone to estradiol, leading to hyperestrogenism. In men, this condition can cause erectile dysfunction, infertility, orgasmic dysfunction, breast growth, and depression13. Studies also show that excessive alcohol intake contributes to testicular atrophy, increases the production of harmful reactive oxygen species (ROS), and weakens the testicular antioxidant defense system14. These effects collectively lower sperm quality and quantity while damaging the male reproductive tract.

The Truth About Low Testosterone In Men

The truth about low testosterone in men is that it is a result of an unhealthy lifestyle. Men with low testosterone are more likely to experience testicular dysfunction, erectile dysfunction, infertility or reduced fertility, low libido, depression, low bone density, reduced muscle mass, increased fat storage, lethargy, and many other conditions resulting from low T.

Making lifestyle changes can feel overwhelming, but the benefits are well worth the effort. Start small by incorporating more whole foods and reducing processed foods and sugar in your diet. Take a short 10-minute walk or jog after meals, gradually increasing your physical activity over time. If you drink alcohol, be mindful of your intake and aim to reduce it gradually—cutting back by one drink per week until you reach a low to moderate consumption level.

Black man in sportswear jogging in sunny autumn day

As mentioned previously testosterone levels are unique to every man. Pay attention to what your body is telling you. If you feel physically and mentally strong, sleep well, have high energy, and are satisfied with your sexual health, it’s very likely that your testosterone levels are right where they need to be. However, if you’re leading a healthy lifestyle but still experiencing symptoms of low T, consider consulting a physician about bioavailable testosterone treatments or exploring supplements that may help boost your levels.

Supporting Research

  1. Thomas G. Travison, Andre B. Araujo, Amy B. O’Donnell, Varant Kupelian, John B. McKinlay, A Population-Level Decline in Serum Testosterone Levels in American Men, The Journal of Clinical Endocrinology & Metabolism, Volume 92, Issue 1, January 2007, Pages 196–202, https://doi.org/10.1210/jc.2006-1375 ↩︎
  2. Jia H, Sullivan CT, McCoy SC, Yarrow JF, Morrow M, Borst SE. Review of health risks of low testosterone and testosterone administration. World J Clin Cases. 2015 Apr 16;3(4):338-44. doi: 10.12998/wjcc.v3.i4.338. PMID: 25879005; PMCID: PMC4391003. ↩︎
  3. Hu TY, Chen YC, Lin P, Shih CK, Bai CH, Yuan KC, Lee SY, Chang JS. Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism. Nutrients. 2018 Nov 16;10(11):1786. doi: 10.3390/nu10111786. PMID: 30453566; PMCID: PMC6266690. ↩︎
  4. How to Lose Stubborn Belly Fat: Research Proves the Issue begins and ends in the Kitchen. Human Health Co. (2024a, May 23). https://humanhealthco.com/how-to-lose-stubborn-belly-fat-research-proves-the-issue-begins-and-ends-in-the-kitchen/ ↩︎
  5. Dillingham, B. L., McVeigh, B. L., Lampe, J. W., & Duncan, A. M. (2005, March 1). Soy protein isolates of varying isoflavone content exert minor effects on serum reproductive hormones in healthy young men,. The Journal of Nutrition. https://www.sciencedirect.com/science/article/pii/S0022316622101008?via%3Dihub ↩︎
  6. Caronia LM, Dwyer AA, Hayden D, Amati F, Pitteloud N, Hayes FJ. Abrupt decrease in serum testosterone levels after an oral glucose load in men: implications for screening for hypogonadism. Clin Endocrinol (Oxf). 2013 Feb;78(2):291-6. doi: 10.1111/j.1365-2265.2012.04486.x. PMID: 22804876. ↩︎
  7. Grossmann M, Thomas MC, Panagiotopoulos S, Sharpe K, Macisaac RJ, Clarke S, Zajac JD, Jerums G. Low testosterone levels are common and associated with insulin resistance in men with diabetes. J Clin Endocrinol Metab. 2008 May;93(5):1834-40. doi: 10.1210/jc.2007-2177. Epub 2008 Mar 4. PMID: 18319314. ↩︎
  8. MInguez-Alarcón L, Chavarro JE, Mendiola J, Roca M, Tanrikut C, Vioque J, Jørgensen N, Torres-Cantero AM. Fatty acid intake in relation to reproductive hormones and testicular volume among young healthy men. Asian J Androl. 2017 Mar-Apr;19(2):184-190. doi: 10.4103/1008-682X.190323. PMID: 27834316; PMCID: PMC5312216. ↩︎
  9. Priskorn L, Jensen TK, Bang AK, Nordkap L, Joensen UN, Lassen TH, Olesen IA, Swan SH, Skakkebaek NE, Jørgensen N. Is Sedentary Lifestyle Associated With Testicular Function? A Cross-Sectional Study of 1,210 Men. Am J Epidemiol. 2016 Aug 15;184(4):284-94. doi: 10.1093/aje/kwv338. Epub 2016 Aug 8. PMID: 27501721. ↩︎
  10. Kumagai H, Zempo-Miyaki A, Yoshikawa T, Tsujimoto T, Tanaka K, Maeda S. Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. J Clin Biochem Nutr. 2016 Jan;58(1):84-9. doi: 10.3164/jcbn.15-48. Epub 2015 Nov 27. PMID: 26798202; PMCID: PMC4706091. ↩︎
  11. Alcohol and Health: Unpacking the Good, Bad, and Ugly. Human Health Co. (2024a, June 22). https://humanhealthco.com/alcohol-and-health-unpacking-the-good-bad-and-ugly/ ↩︎
  12. Duca Y, Aversa A, Condorelli RA, Calogero AE, La Vignera S. Substance Abuse and Male Hypogonadism. J Clin Med. 2019 May 22;8(5):732. doi: 10.3390/jcm8050732. PMID: 31121993; PMCID: PMC6571549. ↩︎
  13. Belladelli F, Boeri L, Fallara G, Pozzi E, Corsini C, Cilio S, Capogrosso P, D’Arma A, Eisenberg ML, Montorsi F, Salonia A. Hyperestrogenism is associated with sexual function impairment in men-findings from a cross-sectional, real-life study. Andrology. 2024 Jan;12(1):179-185. doi: 10.1111/andr.13470. Epub 2023 Jun 3. PMID: 37261881. ↩︎
  14. Aitken RJ, Roman SD. Antioxidant systems and oxidative stress in the testes. Oxid Med Cell Longev. 2008 Oct-Dec;1(1):15-24. doi: 10.4161/oxim.1.1.6843. PMID: 19794904; PMCID: PMC2715191. ↩︎

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