Fast Facts

Chronic Inflammation and Gut Health:

Chronic inflammation is the body’s long-term response to stress or damage and can lower testosterone by increasing cortisol (the stress hormone). Cortisol competes with testosterone, which limits testosterone production. Chronic gut issues, like “leaky gut,” often trigger this ongoing inflammation (Tsigos & Chrousos, 2002; Tilg & Moschen, 2006).

Poor Diet: Processed Foods, Polyunsaturated Fats, and Omega-6s:

Diets high in processed and fried foods contain polyunsaturated fats, which increase oxidative stress—damage from unstable molecules called free radicals. This triggers inflammation that lowers testosterone over time. Avoiding these fats and choosing healthy fats like those in avocados and nuts can help protect testosterone (Schwalfenberg, 2014; Ristic-Medic et al., 2010).

Lack of Exercise or Overtraining:

Regular exercise boosts testosterone, especially strength training. However, overtraining without proper rest spikes cortisol levels, which lowers testosterone. A balance of moderate exercise and rest days is ideal for maintaining testosterone levels (Kraemer et al., 1991).

Vitamin and Mineral Deficiencies:

Key nutrients like Vitamin D, zinc, magnesium, and Vitamin B6 are essential for testosterone production. For example, taking 3,000 IU of Vitamin D daily for a year boosted testosterone by 25% in men. Zinc, found in foods like meat and shellfish, supports testosterone-producing cells (Pilz et al., 2011).

Gut Microbiome Imbalance:

The gut microbiome—the bacteria in your digestive tract—plays a role in hormone regulation. Poor gut health, often due to processed foods or stress, can lead to increased inflammation, which disrupts hormone balance and lowers testosterone (Cryan & Dinan, 2012).

High Cortisol Levels:

Chronic stress leads to high cortisol, the body’s primary stress hormone, which directly competes with testosterone. As cortisol rises, testosterone drops, leading to fatigue, low motivation, and reduced libido (Tsigos & Chrousos, 2002).

High Blood Sugar (Glucose) and Insulin Resistance:

High blood sugar, or glucose, often results from diets high in refined carbs and sugars. This raises insulin levels and causes inflammation, which reduces testosterone. A study found a 25% drop in testosterone 30 minutes after consuming a sugary drink (Caronia et al., 2012).

Excess Body Fat (Obesity):

Body fat increases aromatase, an enzyme that converts testosterone into estrogen. This can reduce testosterone by as much as 50%. In overweight men, weight loss has been shown to increase testosterone levels by 46% over one year (Schneider et al., 2012; Hayes et al., 2012).

Sleep Deprivation:

Deep, restful sleep is critical for testosterone production. Men who get less than five hours of sleep a night may see a 10-15% drop in testosterone. Quality sleep allows the body to enter deep rest stages where testosterone is produced (Leproult & Van Cauter, 2011).

Low Sunlight Exposure:

Sunlight exposure enables the body to produce Vitamin D, which is vital for testosterone. Daily sunlight exposure of an hour or more can increase testosterone by up to 67% (Pilz et al., 2011).

Frequent Masturbation

A study found men who masturbate frequently may have testosterone levels nearly 45.7% lower than those who practice semen retention (Jiang et al., 2003). Masturbation induced ejaculation increases estrogen and prolactin, while depleting the body of key nutrients like zinc and magnesium, which reduces Testosterone. Each ejaculation can lower testosterone by around 6%, frequent ejaculation can significantly lower Testosterone (Cui et al., 2021)

Plastics Containing BPA and Phthalates:

BPA and phthalates are common chemicals in plastics that mimic estrogen and lower testosterone. BPA, found in bottles and cans, can leach into food and drinks, disrupting hormone balance. A study found detectable BPA levels in over 90% of people tested in the U.S. (Meeker et al., 2010; Calafat et al., 2008).

Solution

Fixing the root causes of low Testosterone is the fastest way to increase natural Testosterone production.

I outline how to fix all the causes of low Testosterone step by step in Triple your Testosterone.

Inside I share the step by step strategies I followed to boost my Testosterone from 370ng/dL (low Testosterone) to 934ng/dL (top of the natural range).

In Depth

Chronic Inflammation and Gut Health

Inflammation is your body’s natural way of protecting itself from harm. When you have an infection, injury, or even stress, your immune system sends extra blood and immune cells to the affected area. This causes swelling of the tissues, along with redness, warmth, and sometimes pain. For example, think about the redness and puffiness you see when you get a cut or sprain your ankle. Inside the body, inflammation triggers your tissues to release chemicals that signal immune cells to fight off invaders, like bacteria or viruses, or to repair injured tissues.

This response is helpful in the short term, but when inflammation becomes chronic—meaning it’s ongoing—it can actually harm healthy cells and tissues. Chronic inflammation keeps your immune system on high alert, which raises cortisol levels. Cortisol is known as the “stress hormone” because it helps your body manage short-term stress. But when cortisol stays high due to long-term inflammation, it competes with testosterone, reducing your body’s ability to produce this important hormone (Tsigos & Chrousos, 2002).

A major source of chronic inflammation often comes from gut health issues, particularly a condition known as leaky gut. Your gut, or digestive tract, has a lining that acts as a barrier, keeping harmful substances from entering your bloodstream. When this barrier is damaged, small particles from undigested food, toxins, and bacteria can “leak” into the bloodstream. Your body treats these leaked particles as threats, which activates the immune system and creates even more inflammation (Tilg & Moschen, 2006). This combination of chronic inflammation, high cortisol, and gut health problems disrupts your hormone balance and can lead to low testosterone over time.

Poor Diet: Processed Foods, Polyunsaturated Fats, and Omega-6s

What you eat plays a major role in your testosterone levels. A diet high in processed foods, fried items, and polyunsaturated fats can create conditions in your body that reduce testosterone. Polyunsaturated fats are commonly found in oils like corn oil, soybean oil, sunflower oil, canola oil, and safflower oil. These oils are often used in packaged snacks, fast foods, and fried foods, making them a common part of the modern diet.

When you eat these foods, they can increase something called oxidative stress in your body. Oxidative stress happens when there are too many free radicals—unstable molecules that can damage your cells, proteins, and DNA. Normally, your body has antioxidants to balance out free radicals, but when there are too many free radicals, they start to cause harm. This can lead to inflammation, which is known to lower testosterone levels over time (Schwalfenberg, 2014).

Polyunsaturated fats are especially harmful when they are heated, such as in frying or baking. When these fats are exposed to high temperatures, they become oxidized, which means they react with oxygen and form even more free radicals. This is why eating fried foods and heavily processed items, which are often made with polyunsaturated oils, leads to an increase in oxidative stress. Over time, this constant exposure to free radicals and inflammation reduces the body’s ability to produce and maintain healthy testosterone levels (Ristic-Medic et al., 2010).

A healthier alternative is to focus on foods that contain monounsaturated fats and saturated fats. These types of fats are more stable at higher temperatures, so they don’t create as many free radicals when heated. Foods like avocados, nuts (such as almonds and macadamias), and olive oil are high in monounsaturated fats. These fats have been shown to reduce inflammation, which helps protect testosterone levels. Including whole foods and healthy fats in your diet supports a more balanced hormone system and keeps oxidative stress at a minimum.

Lack of Exercise or Overtraining

Exercise is one of the most effective ways to naturally boost testosterone levels, but it’s important to find the right balance. Both too little and too much physical activity can impact your hormones. Here’s a closer look at how regular exercise, a sedentary lifestyle, and overtraining all play roles in testosterone levels.

Sedentary Lifestyle and Low Testosterone

A sedentary lifestyle—where you spend long periods sitting or lying down with little physical movement—can significantly lower testosterone. Studies have shown that people who lead mostly inactive lives tend to have lower testosterone levels than those who stay active (Jerome et al., 2018).

For example, research published in the American Journal of Physiology found that physical inactivity can lead to an increase in fat mass and a decrease in lean muscle mass, both of which negatively affect testosterone (Hamilton et al., 2007).

How Exercise Boosts Testosterone

When you engage in regular exercise, especially strength training, it signals your body to increase testosterone production. This hormone plays a crucial role in repairing and building muscle after a workout. Exercises that work large muscle groups—such as squats, deadlifts, and bench presses—are particularly effective because they create a high demand for muscle repair, which prompts the body to release more testosterone.

For instance, when you perform a heavy set of squats, small tears occur in your muscle fibers. As your body repairs these tears, it produces more testosterone to help rebuild the muscle, making it stronger and larger. Studies have found that strength training can lead to significant increases in testosterone levels, especially in exercises that involve multiple muscle groups (Kraemer et al., 1991).

The Effects of Overtraining on Testosterone

While regular exercise supports healthy testosterone levels, overtraining can have the opposite effect. Overtraining happens when you exercise intensely and frequently without allowing enough recovery time. This constant physical stress causes your body to release more cortisol, a hormone that helps manage stress.

Cortisol and testosterone have an inverse relationship, meaning that when cortisol levels are high, testosterone levels tend to drop. For example, if you lift heavy weights every day without rest, your body may go into a state of stress, causing cortisol to spike. Elevated cortisol tells your body to focus on managing this stress rather than producing testosterone. As a result, testosterone levels decrease, leading to symptoms like fatigue, slower muscle recovery, and even a decline in workout performance (Kraemer et al., 1991).

Finding the Right Balance: Moderate Exercise with Adequate Rest

A balanced exercise routine, particularly with moderate-intensity exercise and rest days, is essential for maintaining healthy testosterone levels.

Rest days give your muscles time to recover and allow testosterone to do its job without competing against cortisol.

For example, a schedule that includes three to four days of strength training per week, with rest or light exercise on the other days, is ideal for balancing testosterone production with recovery.

By finding this balance, you can maximize the benefits of exercise on testosterone without risking the negative effects of overtraining. This approach allows your body to enjoy the testosterone-boosting effects of exercise while keeping cortisol levels in check, leading to better energy, mood, and muscle growth.

Vitamin and Mineral Deficiencies

Your body relies on certain vitamins and minerals to produce testosterone. Without enough of these key nutrients, your body can struggle to make adequate testosterone, which may lead to lower energy, mood, and strength. Let’s look at some of the most important nutrients for testosterone production and why they matter.

Vitamin D

Vitamin D is one of the most critical vitamins for testosterone. It acts like a hormone in your body, influencing cells and helping to regulate many bodily functions, including testosterone production. Your skin produces vitamin D when exposed to sunlight. But if you don’t get enough sunlight, you may have low levels. A study showed that men who took 3,000 IU of vitamin D daily for one year increased their testosterone levels by 25% (Pilz et al., 2011). This boost can make a noticeable difference in mood, energy, and even muscle growth. If you don’t get enough sunlight, consider a vitamin D supplement to support testosterone levels.

Zinc

Zinc is another essential mineral for testosterone production. It helps control hormone release in the body and supports the proper function of testosterone-producing cells in the testes. Foods rich in zinc, such as red meat, shellfish, and pumpkin seeds, provide this mineral. Zinc is so important for testosterone that studies have shown men with low zinc levels often have lower testosterone as well. If your diet lacks zinc, you may be at risk of low testosterone. A diet high in zinc-rich foods or a zinc supplement can support healthy testosterone production.

Magnesium

Magnesium is crucial for hormone health, including testosterone. Magnesium helps reduce inflammation in the body, which, if unchecked, can interfere with testosterone production. Many people don’t get enough magnesium from their diet. Foods high in magnesium include leafy greens, nuts, seeds, and dark chocolate. Magnesium also plays a role in muscle relaxation, sleep quality, and overall energy, all of which are connected to testosterone levels. If you’re low in magnesium, you may experience fatigue and muscle cramps, which can impact your workouts and, in turn, affect your testosterone levels.

Vitamin B6

Vitamin B6 is another vitamin that plays a supporting role in testosterone production. It helps regulate and balance hormone levels in the body, assisting in the conversion of food into energy, which supports the body’s ability to maintain steady hormone levels. Foods like poultry, fish, potatoes, and bananas are good sources of vitamin B6. A deficiency in B6 can disrupt the balance of testosterone and other hormones, leading to symptoms like low energy, irritability, and difficulty focusing.

Gut Microbiome Imbalance

Your gut microbiome is the collection of trillions of bacteria that live throughout your digestive system, especially in the intestines. These bacteria play a big role in breaking down food and helping your body absorb nutrients. The microbiome also supports your immune system by fighting off harmful bacteria and viruses that enter your body. In a healthy gut, there’s a balance between “good” bacteria and “bad” bacteria. The good bacteria keep the bad bacteria in check, helping maintain a healthy digestive environment.

Gut Dysbiosis: When Balance is Lost

When this balance is disrupted, it’s called gut dysbiosis. Dysbiosis means there are too many bad bacteria or too few good bacteria in your gut. This imbalance can happen for a few reasons, like eating a diet high in processed foods, taking antibiotics, or experiencing high levels of stress. Processed foods—like fast food, sugary snacks, and soda—lack the fiber and nutrients that good bacteria need to thrive. Antibiotics, while helpful for treating infections, kill off both good and bad bacteria in your gut. When the good bacteria are reduced, bad bacteria can take over. Stress can also change the balance of bacteria, as it affects how your body digests food and produces stomach acid.

Inflammation and Leaky Gut

When gut dysbiosis occurs, it can trigger inflammation in the body. In dysbiosis, bad bacteria release harmful substances that can weaken the gut lining, making it more likely for toxins to “leak” into the bloodstream—a condition often called leaky gut. The immune system then reacts to these invaders, creating inflammation to fight them off. Over time, this chronic inflammation can disrupt hormone balance. Studies have shown that increased inflammation from an imbalanced microbiome can lower testosterone levels by sending signals to the body that disrupt normal hormone production (Cryan & Dinan, 2012).

Supporting Gut Health to Boost Testosterone

To support a balanced gut microbiome, focus on eating foods that are high in fiber, which good bacteria use as fuel. Vegetables, whole grains, fruits, and legumes all contain fiber that feeds the beneficial bacteria. Foods rich in probiotics—like yogurt, kefir, and fermented foods (such as kimchi and sauerkraut)—introduce new good bacteria into your gut. These foods add healthy bacteria that can help restore balance. Additionally, prebiotics are specific types of fiber that feed good bacteria, helping them grow. Foods like bananas, oats, garlic, and onions contain prebiotics.

A Healthy Gut for Balanced Hormones

By keeping your gut microbiome balanced, you’re supporting a healthy immune system, reducing inflammation, and promoting a better hormone balance. This balance can directly help improve testosterone levels, as a healthy gut supports the body’s overall hormone system.

High Cortisol Levels (Stress Hormone)

Stress has a powerful effect on your hormones, especially testosterone. When you’re faced with a stressful situation, your body releases a hormone called cortisol. Cortisol helps you respond quickly to immediate stress by preparing your body for “fight or flight.” This is useful in situations that need fast action, like avoiding a car accident or giving a big presentation.

However, when stress becomes a constant part of life—such as through long-term work pressure, family issues, or financial struggles—cortisol levels stay high. This long-term or chronic stress means your body keeps producing cortisol, and it doesn’t get a chance to fully “turn off” the stress response. Here’s how long-term high cortisol affects testosterone.

Cortisol Competes with Testosterone

Cortisol and testosterone have an inverse relationship. This means that when cortisol is high, testosterone is generally low, and vice versa. Cortisol takes priority in stressful situations because your body sees stress as an immediate threat, which needs immediate energy and resources. When cortisol goes up, testosterone production often slows down or stops.

Over time, high cortisol levels from ongoing stress compete directly with testosterone. Your body focuses more on dealing with the constant “emergency” rather than producing reproductive hormones like testosterone. This relationship means that even if your testosterone production is normal, high cortisol can still reduce the levels of testosterone circulating in your body (Tsigos & Chrousos, 2002).

High Blood Sugar and Insulin Resistance

Insulin is a hormone that helps your body control blood sugar, scientifically known as glucose. After you eat foods high in sugar or refined carbs, blood glucose levels rise, and insulin is released to move this glucose into cells for energy. However, when cells stop responding properly to insulin, a condition called insulin resistance develops. This keeps blood glucose levels high, which causes inflammation in the body. This reduces Testosterone production.

A 2012 study looked at how sugar intake affects testosterone levels in men. In this study, 74 men ages 19 to 74 drank a sugary drink containing 75 grams of sugar.

Key Findings: Sugar Decreases Testosterone

• Testosterone levels dropped by 25% within 30 minutes and stayed low for up to two hours (Caronia et al., 2012). This decrease was seen in men with normal blood sugar levels, as well as men suffering from prediabetes and diabetes.
• For 15% of men who had average testosterone levels, sugar decreased Testosterone to hypogonadal (low testosterone) levels.

Keeping blood glucose levels stable is important not only to prevent insulin resistance and diabetes but to maintain high Testosterone.

Excess Body Fat (Obesity)

Obesity can lower testosterone levels in men by up to 50% (Schneider et al., 2012). This drop is largely due to how fat cells increase levels of an enzyme called aromatase. Aromatase converts testosterone into estrogen, a female hormone.

The more body fat a man has, the more aromatase his fat cells produce, and the more testosterone is converted into estrogen.

This creates a cycle: higher body fat means more aromatase, leading to more estrogen, which further reduces testosterone.

In a 2012 study, weight loss in 891 overweight men increased Testosterone by 46% in one year (Hayes et al., 2012).

Sleep Deprivation

Why Sleep Matters for Testosterone

Most of your body’s testosterone production takes place during sleep, especially during the deeper stages of rest. These stages are known as slow-wave sleep or deep sleep, where your body focuses on repair and recovery. Deep sleep is the period when your brain signals the release of growth hormones, including testosterone. Without deep sleep, these hormone production signals are weaker or even absent, meaning your body may produce less testosterone overall.

Effects of Sleep Deprivation on Testosterone

When you regularly get less than five hours of sleep per night, it has a measurable impact on your testosterone levels. Studies show that testosterone can drop by as much as 10-15% with chronic sleep deprivation (Leproult & Van Cauter, 2011). For example, a man who usually has normal testosterone levels might find his levels noticeably lower after a week of poor sleep. This effect isn’t just limited to testosterone; other hormones also become unbalanced, which affects energy, mood, and even muscle growth.

The Importance of Consistent Sleep Quality

Sleep quality is as important as sleep quantity. Even if you’re in bed for eight hours, frequent waking or a restless night reduces the amount of deep sleep you get. Without enough quality sleep, your body can’t fully enter the deep sleep stages essential for testosterone production. Establishing a consistent sleep routine and environment helps ensure you get enough deep, restorative sleep, supporting your body’s natural hormone balance.

Low Sunlight Exposure (Vitamin D)

Your body creates vitamin D when your skin is exposed to sunlight. Vitamin D is essential for testosterone production, and low levels of it can lead to low T. Research shows that getting just one hour of sunlight each day can increase testosterone by up to 67% (Pilz et al., 2011).

If you live in an area with limited sunlight, consider taking a vitamin D supplement to help maintain healthy levels of this important nutrient, which supports testosterone production and overall health.

Frequent Masturbation

Frequent masturbation, especially when paired with watching porn, can contribute to lower testosterone levels. A 2003 study found that men who ejaculated multiple times per week had testosterone levels that were 45.7% lower than those who practiced semen retention for seven days (Jiang et al., 2003).

Testosterone Decline With Each Ejaculation

Additional research shows that each ejaculation may lower testosterone by about 6%, which can add up over time with frequent activity (Cui et al., 2021).

Nutrient Depletion From Ejaculation

Frequent ejaculation also depletes the body of essential nutrients, as semen contains a variety of vitamins and minerals that support overall health. Each ejaculation releases nutrients like zinc, magnesium, vitamin C, selenium, and B vitamins. One ejaculation contains 50% of your daily RDA of Zinc.

Hormonal Effects – Increased Prolactin And Estrogen

Regular depletion of these nutrients due to frequent ejaculation may strain the body’s reserves, potentially leading to deficiencies over time.

Another study in 2021 found that frequent ejaculation increased levels of prolactin (a hormone linked to fatigue and low motivation) and estrogen.

Both of these hormones counteract testosterone, leading to symptoms like low energy, reduced motivation, and a decreased libido (Cui et al., 2021).

Reduced Sensitivity To Testosterone

Frequent ejaculation doesn’t just lower testosterone; it also changes the way your brain responds to hormones by altering androgen receptors and estrogen receptors.

• Androgen receptors are proteins in the brain that respond to testosterone, supporting functions like motivation, energy, and mood. With more androgen receptors, the brain can better use testosterone, helping you feel energized and focused.
• Estrogen receptors respond to estrogen, a hormone that works against testosterone’s effects. When estrogen receptors increase, the brain becomes more sensitive to estrogen, which can lower motivation and energy.

A study on rats found that after repeated ejaculations, the density of androgen receptors dropped in parts of the brain linked to motivation and sexual behavior, like the medial preoptic area and nucleus accumbens. At the same time, the number of estrogen receptors increased in several brain areas, including:

• The medial preoptic area (MPA) – important for motivation
• The nucleus accumbens (NAc) – related to reward and pleasure
• The medial amygdala (MePD) – involved in emotion

These changes mean the brain becomes less responsive to testosterone and more sensitive to estrogen, which can reduce drive, energy, and overall mood (Phillips-Farfán et al., 2007).

Long Term Impact

While some effects may be short-term, frequent ejaculation over time can reduce testosterone and may make the body less sensitive to its benefits.

Plastics Can Lower Testosterone

Plastics are everywhere in our daily lives. From water bottles to food containers and packaging, plastic use is nearly unavoidable. However, many plastics contain chemicals that can mimic estrogen, the primary female hormone, which can lower testosterone levels in men. These chemicals, known as endocrine disruptors, interfere with the body’s natural hormone system, often leading to hormone imbalances.

Endocrine Disruptors in Plastics

One of the most common endocrine disruptors in plastic is bisphenol A (BPA). BPA is widely used in hard plastics, such as water bottles, food containers, and the linings of cans. When plastic is exposed to heat, such as when a water bottle sits in a hot car, BPA can leak into the water or food it contains. Once ingested, BPA acts as a xenoestrogen—a foreign substance that mimics estrogen in the body. This artificial estrogen can disrupt the balance of hormones, including lowering testosterone levels (Rubin, 2011).

How BPA and Other Chemicals Affect Testosterone

Studies have shown that BPA can lower testosterone production and sperm quality in men. For example, one study observed that men with higher BPA levels in their blood had lower testosterone levels compared to those with lower BPA exposure (Meeker et al., 2010). BPA binds to estrogen receptors in the body, sending false signals that increase estrogen-like activity. When estrogen levels rise, testosterone production often drops to maintain balance. This is particularly concerning because BPA exposure is very common—one study found detectable levels of BPA in over 90% of participants tested in the United States (Calafat et al., 2008).

Other Estrogenic Chemicals in Plastics

Aside from BPA, many plastics also contain phthalates, chemicals used to make plastic flexible. Phthalates are found in items like plastic food wrap, toys, and personal care products. Similar to BPA, phthalates are endocrine disruptors that can lower testosterone. Studies show that men with higher phthalate exposure tend to have lower testosterone levels, and phthalates are linked to decreased sperm quality and reproductive health issues (Hauser et al., 2006).

Impact of Everyday Plastic Exposure

Because we encounter plastics so often, the impact on testosterone levels can be significant over time. Even small, consistent exposure can add up, leading to noticeable hormone imbalances. When testosterone levels are lower, it can affect energy, mood, muscle growth, and libido. Research continues to reveal the risks of plastics on hormonal health, with increasing concern about how these estrogenic chemicals are affecting men’s testosterone and overall health.

Solution

Fixing the root causes of low Testosterone is the fastest way to increase natural Testosterone production.

I outline how to fix all the causes of low Testosterone step by step in Triple your Testosterone.

Inside I share the step by step strategies I followed to boost my Testosterone from 370ng/dL (low Testosterone) to 934ng/dL (top of the natural range).