X-CELLERATE: Understanding Testosterone
If you’re a man over a certain age you’ve probably been targeted by the algorithm with ads from companies selling you TRT injections, pills, supplements, creams, patches and on and on with a promise to Make You Great Again. In this blog, I’ll touch on the factors that affect your testosterone.
Fun fact: men today have significantly lower testosterone than 50 years ago, probably way less than our ancient ancestors. Archaeological studies have shown that ancient man had much more bone density and muscle mass, leading to higher strength. Greater testosterone can be inferred. Life was far more brutal a thousand years ago, there was no 911 to protect your family or your wife. It was you. War required carrying heavy things long distances and then swinging it out with a foe face to face. Farming, clearing land, hauling water, and digging holes were not done by someone on Angie’s list. If you built a house, tamed a horse or made bread, it was sweat equity versus an HEB card. It’s safe to say pound-per-pound men were quite a bit more resilient and stronger in more ancient times. Research has shown that people ate a diet rich in animal fats and protein, with wild vegetables being gathered when available. The females in those days were probably tougher too and most likely could throw your average man bun-wearing hipster over her shoulder and carry him home to milk the cows.
There are many facets to the demise of the modern man, including the aggressive pursuit of leisure and the cultural war on men, which has led to a perpetual pleasure-seeking adolescent seeking out a wife or girlfriend as a fill-in for a mommy. Environmental factors called hormone disrupters in the form of pollutants and man-made chemicals in our products and food have been shown to have a positive link to lowering testosterone. During the Civil War for instance, troops sometimes trudge dozens of miles with little to no supplies or water and then fight a battle before turning around and limping home. NO electric scooters were available. Such stories number in the millions from every war and hardship that humans have endured. During the 2nd Punic War, Hannibal led his Carthaginian army—including horses and elephants over the Alps, on a march of several thousand miles, with no Dunken Donuts, Cry Rooms, or breaks along the way, all to fight the Romans at the freezing Trbia River in winter, and win. And in case you didn’t know this; elephants don’t do snow. So what? Well, the point is, that our ancestor's normal would have been a horrifying survival situation to us, and they certainly needed more T to survive. We are blessed to live when we do, are capable of more and need to intentionally challenge ourselves.
A noticeable shift has been taking place as men in their 30’s and 40’s are seeking TRT to battle symptoms like fatigue, low libido, decreased muscle mass and depression. A study in the Journal of Clinical Endocrinology and Metabolism found that total testosterone in American men has decreased by 17% between 1987 to 2004. So how much has it declined in say 1000 years?
Environmental factors that steal your super-man juice:
Endocrine disrupters, such as plastics, pesticides and even personal care products have a slow drain on hormones. A 2008 study in Reproductive Toxicology showed that products containing BPA or Bisphenol, found in plastics and epoxy resins impact testosterone production (steroidogenesis). Phthalates, which are chemicals used to make plastic more flexible have been found to disrupt hormone production in males females and children.
Particulate matter from industrial plants, exhaust and wildfires can reduce hormone production and testosterone in men. Even diesel fumes can lower testosterone in males according to a 2017 study in Toxicology and Industrial Health. A 2005 study in Human Reproduction found that secondhand smoke is linked to lower testosterone. So watch out if you’re a truck driver that smokes!
That doesn’t mean the rest of us are safe! Blue light is a hormone disrupter. A 2013 study in the Journal of Clinical Endocrinology and Metabolism found that exposure to light before bedtime significantly suppressed melatonin levels, which of course effects sleep over time and then recovery which eventually effects testosterone.
A University of Chicago study in 2011 found that young, sleep deprived men, had a 10-15% reduction in testosterone. This explains so much.
Obesity and poor diet are major contributors to poor health and especially testosterone. Fat converts testosterone into estrogen, reducing the available levels when you need it. A sedentary lifestyle and consumption of processed foods can have the greatest impact on your superpowers. Of course, when one puts horrible fuel in the tank, they will get poor outcomes. In the case of humans, you will have less energy to move and exercise. Say hello low testosterone. I call this being stuck in the donut cycle. You’re fat, so you don’t have the energy to move, you get depressed, you make more poor choices, you keep waiting for something to happen, but since you have no motivation, you just keep going around and around.
Chronic stress is a huge issue and its own topic, but it’s safe to say that cortisol, the stress hormone, has a love hate relationship with testosterone. Look at Cortisol as a nagging wife, and Testosterone as the husband, you can get the picture.
Mental health plummets under chronic stress leading to further testosterone killing behavior like alcohol, less sleep, smoking, poor diet, strained relationships, avoiding the gym and spending hours in front of a screen trying to escape, again the donut cycle. The mindset is a major influence on hormone levels.
In a 2018 study in the Journal of Clinical Endocrinology & Metabolism they tested a group of men, 18-35 year olds to see how to raise their mojo. Over 12 weeks, participants followed a high – protein, nutrient diet minimizing processed junk and included healthy fats like omega-3’s. They also participated in HITT training, strength training, managed sleep and reduced exposure to environmental toxins like plastics and other hormone disrupters like watching the View.
Results? On average their testosterone increased by 20-30% which translated to positive health markers like reduced inflammation, lipid profiles, body fat and increased mojo. Metabolic health improved by showing lowering blood glucose levels. What else?
Learn your hormones, understand your hormones and love your hormones. Take care of them and they’ll take care of you. Stay tuned for the next blog on ways to increase your T.
Alan Harvey is a former Marine, retired Army nurse, and passionate fitness and wellness enthusiast, deeply committed to understanding how physical activity impacts mental performance, physical endurance, and longevity. Currently pursuing his Nurse Practitioner degree, Alan holds multiple trainer certifications from ISSA and NASM, including Wellness Coaching. He runs X-Cellerate, a business offering both virtual and in-person training as well as IV therapy, dedicated to helping clients optimize their health and well-being. You can learn more at X-Cellerate.org.