Testosterone, the hormone most closely associated with male vitality, has been steadily declining in men over the past few decades. Studies show that the average male testosterone level has dropped by around 30% since 1987. This decline is concerning, as testosterone plays a critical role in muscle mass, energy levels, libido, and overall health. So, why is this happening? 1

Here are nine key factors contributing to the decline in testosterone levels:

1. Increased Exposure to Endocrine-Disrupting Chemicals (EDCs)

One of the most significant factors behind the drop in testosterone is the widespread exposure to endocrine-disrupting chemicals (EDCs), which interfere with hormone production and regulation. EDCs are found in many everyday items such as plastics (BPA), pesticides, personal care products, and even the lining of canned foods. These chemicals mimic estrogen in the body, throwing off the balance between testosterone and estrogen, leading to a reduction in testosterone levels. 2

Interesting Fact: BPA, found in plastic bottles and food containers, has been shown to decrease sperm count and reduce testosterone.

2. Sedentary Lifestyles

Modern technology has made our lives more convenient but also less active. The shift from manual labor to desk jobs, combined with increasing screen time and reliance on cars, has led to more sedentary lifestyles. Physical activity, especially strength training, plays a crucial role in

maintaining healthy testosterone levels. Without regular exercise, particularly activities that build muscle, testosterone production declines. 3

Tip: Incorporating weightlifting or high-intensity interval training (HIIT) can help boost testosterone naturally.

3. Rising Obesity Rates

Obesity rates have skyrocketed since the 1980s, and this is closely linked to the decline in testosterone levels. Fat cells produce the enzyme aromatase, which converts testosterone into estrogen. The more body fat a person has, the more aromatase activity there is, which leads to lower testosterone. Furthermore, visceral fat, which surrounds the organs, is particularly damaging as it increases inflammation, contributing to further hormonal imbalances. 4

Stat to Note: Obese men are 2.4 times more likely to have low testosterone levels compared to men with a healthy weight.

4. Poor Sleep and Chronic Sleep Deprivation

Sleep is essential for testosterone production. Testosterone is primarily produced during deep sleep, especially REM cycles. With the increasing prevalence of sleep disorders, like sleep apnea, and a culture of chronic sleep deprivation, it’s no surprise that testosterone levels have dropped. Just one week of inadequate sleep can reduce testosterone levels by as much as 15%. 5

Tip: Aim for 7-9 hours of uninterrupted sleep each night to support healthy testosterone production.

5. Dietary Changes

Since the 1980s, there have been significant changes in dietary patterns, particularly with the rise of processed foods, refined sugars, and unhealthy fats. These “empty calorie” foods offer little nutritional value, contributing to deficiencies in key nutrients like zinc, magnesium, and vitamin D, which are all critical for testosterone production. Additionally, high sugar intake spikes insulin levels, which has been shown to lower testosterone. 6

Tip: Focus on whole foods rich in lean proteins, healthy fats, and micronutrients that support hormonal balance.

6. Chronic Stress and Elevated Cortisol Levels

Chronic stress, whether from work, relationships, or finances, is a major factor in testosterone decline. Stress leads to the release of cortisol, the body’s primary stress hormone. Elevated cortisol levels have a direct negative impact on testosterone production, as the two hormones have an inverse relationship. In today’s fast-paced world, chronic stress is more prevalent than ever before, leading to widespread hormonal imbalances. 7

Interesting Fact: A study showed that men who reported higher levels of workplace stress had significantly lower testosterone levels than their less-stressed counterparts.

7. Environmental Pollution and Toxins

Air pollution, heavy metals, and other environmental toxins have been on the rise since the industrial boom. Exposure to toxins like lead, mercury, and phthalates can damage the endocrine system, leading to reduced testosterone production. Pollution also increases oxidative stress in the body, which damages cells and further hampers hormonal health. 8

Tip: Limiting exposure to environmental toxins by using air purifiers, avoiding plastic products, and opting for organic foods can help protect hormone levels.

8. Lower Levels of Sunlight and Vitamin D Deficiency

The link between vitamin D and testosterone is well-documented. Vitamin D is not only crucial for bone health but also plays a significant role in hormone production. As people spend more time indoors and less time in the sun, vitamin D deficiencies have become widespread. Since vitamin D acts as a steroid hormone in the body, low levels of it can lead to a corresponding drop in testosterone. 9

Tip: Spending just 15-20 minutes in the sun daily or supplementing with vitamin D3 can help maintain optimal levels.

9. Nutrient Depletion in Soil

Another crucial factor in the decline of testosterone is the depletion of nutrients in our soil. Over the past few decades, modern agricultural practices have led to a significant reduction in the mineral content of the soil, which means that the fruits, vegetables, and grains we consume today are less nutrient-dense than they were decades ago. Essential minerals like zinc, magnesium, and selenium, which play vital roles in testosterone production, are not as abundant in our food supply as they once were. Zinc, in particular, is a key mineral that directly supports testosterone synthesis. A deficiency in zinc can lead to reduced testosterone levels, and with modern diets often lacking in this and other crucial nutrients due to soil depletion, many men aren’t getting what their bodies need to maintain healthy hormone levels. 10, 11

Interesting Fact: Studies have shown that zinc can significantly increase testosterone levels in men who are deficient. However, due to soil depletion, even whole foods that once contained ample zinc no longer provide the same benefits, contributing to a broader population decline in testosterone since 1987.

Conclusion

The 30% drop in testosterone levels since 1987 is not a mystery—it is the result of a confluence of lifestyle, environmental, and dietary factors that have become increasingly common in modern life. From the chemicals we encounter daily to the lack of physical activity and poor sleep habits, many aspects of modern living are quietly eroding testosterone levels. Understanding these root causes can empower men to take steps to reverse the trend and reclaim their health. Prioritizing a healthy, active lifestyle, minimizing exposure to toxins, and managing stress are key actions that can make a tangible difference in maintaining optimal testosterone levels.

Support Sex Drive, Testosterone Levels, & A Healthy Prostate†

 †Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Product results may vary from person to person.