Today, one of the most popular topics when it comes to fitness, certainly male fitness, is testosterone. For many years, there have been studies that suggest testosterone levels in men have been steadily declining for the last few generations.

In other words, our predecessors were twice the men of today are. This then begs the questions, why has our testosterone been declining for so long and how we can naturally increase them.

In this article, we will begin to explain what testosterone is, why we believe it has been dropping, and ultimately, how to increase your body’s ability to create this essential male hormone.

First, let’s discuss some of the history of the food industry and how that has played a role in negatively effecting the body’s ability to create testosterone as a natural function.

Food Industry History Lesson

Monocrop Agriculture

Before we get started on the topic you’re really here to read more about, we need to go back in time to visit where we at Based Nutrition think the train started to come off the tracks.

For Americans, this all really began to pick up after the Second World War. It was a time when we had a large amount of men come back home after the war had been won, and from there, proceeded to have kids. This “baby boom” led to an obvious increase in our population, which forced a change in agriculture to better feed a larger population.

Introducing, monocrop agriculture. Otherwise known as the “Green Revolution” of the 50s and 60s, this was the period where chemical fertilizers and pesticides, the development of new, high-yield cereal grains, and the growing use of large farm machinery such as tractors and irrigation systems were introduced in order to increase food production across the nation.

“What does that have to do with testosterone production?” We can hear you asking now and the answer? Well, a lot…

We will stick to focusing on pesticides for the sake of this article, which they are part of larger group of chemicals that’s are considered “endocrine disruptors.”

These disruptors interfere with your body’s natural ability to produce hormone, an essential part of your endocrine system. Spray these pesticides and add other chemicals to our food and it is no wonder testosterone levels have steadily declined.

Seed Oils

Further down the rabbit hole we go… By now, you have probably heard your most trusted source for fitness and nutrition information talk about the Babayaga, or Boogeyman that are seed oils, but what you probably didn’t know is what we used to use them for.

You might have guessed right off the bat, seed oils have also shown they suppress your body’s ability to produce hormones like testosterone, but would you have also guessed they were originally used as industrial lubricant?

In fact, “vegetable” oils would have been left to the garbage had they not undergone a clever marketing shift. Canola oil (aka rapeseed oil) was used as engine or machinery lubricant and Crisco remarketed cottonseed oil from industrial waste into “food” since it was cheaper than lard… because it was a waste product rather than what Americans were typically using at the time, butter and animal fat.

Fast forward to the 1970s and the first canola oil product was introduced. Side note, the reason “vegetable” is in quotes above is because these products were only termed using that catch all in order make people believe it was a healthier option. This transitions us nicely into our final history lesson on the evolution of the food industry since the end of World War II, when the tobacco companies started buying food companies.

The Tobacco Industry

It’s often said that the middle of the grocery store is where all the poison food comes from and when you look at what lines these aisles, you start to understand why. Cookies, cereals, breads, mostly man-made foods to help deal with the ever-increasing population.

Looking at the ingredients list of some of the most popular items in these aisles is enough to make you want to sit down both from lightheadedness from the inability to pronounce some of these chemicals and the fact that you’re consuming them in the first place.

In the 1980s, tobacco giants Philip Morris and R.J. Reynolds acquired the major food companies Kraft, General Foods and Nabisco, allowing tobacco firms to dominate America’s food supply and reap billions in sales from popular brands such as Oreo cookies, Kraft Macaroni & Cheese and Lunchables.

The same people that had just spent decades convincing you cigarettes were harmless, that they weren’t putting any toxic chemicals in their products, as well as getting you addicted to these products now own much of the food brands that are so popular today.

Using clever marketing tactics and their influence in academia, these companies have gotten away with selling the American people products that contain ingredients that are illegal in most other countries.

All of these chemicals and “food: products are just now being studied and their effects on the human body is not what the big food corporation would have you believe. As it pertains to this article, all of the above has led to the lowering of men’s testosterone over the years.

However, before you become all doom and gloom, the fact that this decline can be traced back to the products we use and the foods we eat should serve as a glimmer of hope for you. This means by removing these products and foods from your life, you can give your body the best chance it can have at producing essential hormones all on its own.

Now, let’s try to better understand testosterone itself, so we can figure out how we can get our testosterone levels to increase the way nature intended.

By the way, the contents of this article and the arguments made within it can also be applied to women’s hormonal health as well.

What is Testosterone?

First things first, breaking down what testosterone is and its role in the human body, for men and women.

Testosterone is a hormone that plays a crucial role in the development and maintenance of male physical and reproductive characteristics. Although it is often associated with men, women also produce testosterone in smaller amounts. Here’s an overview of its functions, production, and significance:

Production

For men, the story of testosterone production typically starts in the testes with some of the release and production of it coming from the adrenal glands, more key components to the body’s ability to maintain healthy hormone levels.

For women, their limited production of the hormone comes from their ovaries, as well as their own adrenal glands.

Functions

Now that we know testosterone is an essential building block for men and where it is produced in the body, we can start to unpack the many functions this hormone plays in the male body.

1. Development of Male Characteristics

• During Puberty: Testosterone is responsible for the development of secondary sexual characteristics such as increased muscle mass, deepening of the voice, growth of facial and body hair, and the development of the male reproductive organs.

2. Maintenance of Male Health

• Muscle Mass and Strength: Supports the maintenance of muscle tissue and overall strength.
• Bone Density: Promotes bone growth and maintains bone density.
• Sex Drive and Function: Regulates libido and sexual function, including the production of sperm.

3. Psychological and Cognitive Functions

• Mood Regulation: Influences mood and may impact feelings of well-being.
• Cognitive Functions: Plays a role in cognitive abilities, including memory and concentration.

4. Metabolism

• Helps regulate fat distribution and plays a role in the metabolism of fats and proteins.

Regulation

The regulation of the production of the body’s testosterone is left up to the “Hypothalamic-Pituitary-Gonadal Axis.”

The production and regulation of testosterone are controlled by a feedback loop involving the hypothalamus, pituitary gland, and testes. The hypothalamus releases gonadotropin-releasing hormone (GnRH), which signals the pituitary gland to release luteinizing hormone (LH). LH then stimulates the testes to produce testosterone.

The hypothalamus secretes GnRH in a pulsatile manner. This release is influenced by neural inputs and feedback from circulating sex hormones (testosterone, estrogen, and progesterone). Then, GnRH travels through the hypothalamic-pituitary portal system to the anterior pituitary gland. In response to GnRH, the anterior pituitary releases luteinizing hormone (LH) and follicle-stimulating hormone (FSH) into the bloodstream.

LH stimulates the Leydig cells in the testes to produce testosterone. FSH works along with testosterone to stimulate the Sertoli cells, which support sperm production.

Explaining the Difference between Testosterone and Free Testosterone

Testosterone is a crucial hormone predominantly produced in the testes in men and in smaller amounts in the ovaries in women. It plays a significant role in the development of male reproductive tissues, the maintenance of secondary sexual characteristics, and overall health and well-being.

There are two main types of testosterone measured in the body:

Total Testosterone

A measurement of the overall amount of testosterone in the blood, including both bound and unbound forms.

• Components

• Bound Testosterone: Most of the testosterone in the blood is bound to proteins, specifically sex hormone-binding globulin (SHBG) and, to a lesser extent, albumin. When bound, testosterone is not readily available for use by the body.
• Free Testosterone: A smaller fraction of total testosterone is unbound and available to tissues and cells. This is the active form of testosterone that can easily enter cells and exert its effects.

Free Testosterone

Measures only the unbound testosterone that is freely circulating in the bloodstream.

• Importance: Free testosterone is often considered a more accurate indicator of androgenic activity because it represents the fraction of testosterone that can interact with receptors in various tissues, including muscles, bones, and the brain.

• Measurement: Free testosterone is usually measured using direct assays or calculated based on total testosterone, SHBG, and albumin levels.

Key Differences

• Measurement
• Total testosterone includes all forms of testosterone in the blood (bound and unbound).
• Free testosterone includes only the unbound, bioavailable form.
• Biological Activity
• Bound testosterone is inactive as it is not readily available for use by the body.
• Free testosterone is active and can exert biological effects.
• Clinical Relevance
• Total testosterone is a general marker used in initial screening for testosterone levels.
• Free testosterone provides a clearer picture of the hormone's active levels and is often used when total testosterone levels are normal, but symptoms of testosterone deficiency are present.

Understanding the difference between these two forms of testosterone is important for accurate diagnosis and treatment of conditions related to testosterone imbalance.

What Are Some Symptoms of Low Testosterone?

Now that we know all these foods and chemicals that can disrupt our body’s ability to create testosterone on its own, and ultimately, low T levels, let’s take a look at the side effects of low T on the body.

Low testosterone, also known as hypogonadism, can present a variety of symptoms. These symptoms can vary depending on the severity of the deficiency and the age of the individual. Here are some common symptoms of low testosterone in men:

Physical Symptoms

• Decreased Muscle Mass and Strength: Loss of muscle mass and reduced strength.
• Increased Body Fat: Especially around the abdomen.
• Reduced Bone Density: This can lead to osteoporosis and an increased risk of fractures.
• Fatigue and Decreased Energy Levels: Persistent low energy and fatigue.
• Hot Flashes: Occasional hot flashes or sweating.
• Decreased Body Hair: Reduction in facial and body hair.

Sexual Symptoms

• Reduced Libido: Decreased interest in sexual activity.
• Erectile Dysfunction: Difficulty achieving or maintaining an erection.
• Decreased Semen Volume: Reduced volume of ejaculate.
• Infertility: Low sperm count leading to difficulty conceiving.

Emotional and Cognitive Symptoms

• Depression and Mood Changes: Increased feelings of depression, sadness, or irritability.
• Difficulty Concentrating: Trouble focusing or remembering things.
• Decreased Motivation: Lack of drive or motivation.

Other Symptoms

• Sleep Disturbances: Insomnia or other sleep disorders.
• Anemia: Low levels of red blood cells, leading to fatigue and weakness.
• Gynecomastia: Development of breast tissue in men.

Long-Term Consequences

Despite the feeling of helplessness having low T may bring you, there are plenty of reasons to get this issue taken care of as soon as possible.

If low testosterone is left untreated, it can lead to more severe health issues, such as:

• Cardiovascular Problems: Increased risk of cardiovascular diseases.
• Diabetes: Insulin resistance and higher risk of developing type 2 diabetes.
• Metabolic Syndrome: A cluster of conditions that increase the risk of heart disease, stroke, and diabetes.
• Cognitive Decline: Potential increase in the risk of dementia and other cognitive issues.

These are pretty good reasons for you to get motivated about your testosterone levels and how to get them back in alignment for what a healthy individual should have. Next, we will go into all-natural ways men struggling with low T can boost their testosterone levels.

What You Can Do to Increase Testosterone Levels

Increasing total and free testosterone levels in men can be approached through lifestyle changes, dietary adjustments, and medical interventions. Throughout this section we provide some tried and true methods to boost your body’s test levels.

Avoidance of Testosterone Inhibitors

First and foremost is to get started on a lifestyle where you make a commitment to minimizing you and your family’s exposure to endocrine disruptors like seed oils, pesticides, phthalates, and synthetic forms of essential vitamins. Avoiding exposure to chemicals that can interfere with hormone production, such as BPA (found in some plastics), parabens (found in some personal care products), and phthalates can have a profound effect on not just hormonal health, but overall health as well.

Another way to make sure your body is uninhibited in its hormone production is to avoid overtraining without adequate sleep and recovery. Excessive exercise without adequate recovery can lead to decreased testosterone levels. Balance intense workouts with proper rest and recovery.

However, intense workouts and combat sports have actually shown to jolt testosterone production, so make sure to be as intense as your body will allow.

Lifestyle Changes

Exercising Regularly and Intensely

Your lifestyle has a lot to do with your body’s ability to produce testosterone. When it comes to this holistic approach to make sure your hormonal health us running at tip-top shape is daily exercise. Strength training is a great way to stimulate your body’s testosterone productions as research has shown time and again that lifting weights and resistance training boost testosterone levels.

There is also something to be said to the intensity of those workouts. Through workout routines such as, High-Intensity Interval Training (HIIT). These short bursts of intense exercise followed by rest periods can also help increase testosterone.

We believe that adding intensity to your workouts activates some primal signal in the body that activates production through just the mindset it takes to complete such a workout.

Maintain a Healthy Weight

Obesity is linked to lower testosterone levels. Losing excess weight through diet and exercise can help boost testosterone.

It’s hard to think of a bodily function that isn’t disrupted when you are carrying around excess weight, but then again, Americans on average don’t seem all that worried about being the fattest people on the planet. Simple, do not allow yourself to fall into the trap of thinking you cannot control your weight.

You 100% can and it starts with your diet.

Get Adequate Sleep

Aim for 7-9 hours of quality sleep per night. Poor sleep can negatively impact testosterone production.

One of the best ways to improve sleep quality is to reduce stress. Chronic stress elevates cortisol levels, which can suppress testosterone production. Practice stress-reducing techniques such as meditation, deep breathing, yoga, and other relaxation methods.

Limit Alcohol Consumption

Finally, one of the hardest lifestyle changes for people to make these days is limiting their alcohol consumption. Never mind the estrogenic effects alcohol has on the body when you’re having a great time right? The fact is, most people can do without alcohol, but societal pressures make it all the more difficult to limit consumption.

Excessive alcohol can reduce testosterone levels. While total elimination is ideal, moderation is key.

Dietary Adjustments

Toxin-Free Diet

Perhaps the most important factor in enabling your body to freely produce testosterone the natural way, maintaining a healthy diet. Ensure your diet includes a mix of healthy fats, proteins, and carbohydrates. There are certain foods that can help boost test production such as, red meat and nutrient-dense foods such as beef organs.

Essentially, foods that aren’t laced with poison or bad for your gut health will allow your body to function as it was meant to. Nutrient deficiencies can impact hormone production.

Healthy Fats

Include sources of healthy fats such as animal fats, grass-fed butter, avocados, nuts, seeds, and olive oil.

Although we have been sold a bill of goods over several decades, these fats are crucial for hormone production. A good rule of thumb is if the government or healthcare research giants that are bought and paid for say something is bad for you to eat, you should probably eat it.

Vitamin and Mineral Supplements

Supplements like Vitamin D, zinc, and magnesium play important roles in testosterone production. Include foods rich in these nutrients like shellfish, meat, dairy, and fatty fish, or consider supplements if necessary.

The combination of these vitamins and minerals is important, as well. For example, without adequate levels of magnesium, your body quite literally cannot synthesize vitamin D and put it to use for anything, much less testosterone production.

However, be sure to make sure you know what is in whatever supplement you decide to take. As another example, most common multivitamin supplements use synthetic vitamins and minerals. One of the most common, cyanocobalamin, aka vitamin B12… but with the added surprise of cyanide present. How fun?

Instead, look for all-natural alternatives to these with nature’s multivitamins, vital organ meat. If you’re not a fan of beef liver or heart, you can always try them in an encapsulated form.

Avoid Processed Foods

This one should go without saying based on our discussion of what processed foods are and how they came about. Processed foods and refined sugars can negatively impact hormone levels and overall health.

Just give any ingredient list from your favorite food item from your favorite fast food place or from the middle of the grocery a look and see all the unnatural garbage that they pass off as “food” and see if you think it’s healthy to consume.

Medical Interventions

If all else truly fails, there are ways that medical science can come to the rescue, although, it is our belief that you should try your best to enable your body to perform this naturally. Since we understand this isn’t always possible, here are some ways a medical professional may be able to help you:

Testosterone Replacement Therapy (TRT)

For men with significantly low testosterone levels, TRT can be prescribed by a healthcare provider. This can come in the form of injections, gels, patches, or pellets.

Medications

Certain medications, such as clomiphene citrate, can stimulate the body's own production of testosterone.

Addressing Underlying Health Conditions

Conditions such as diabetes, hypothyroidism, and sleep apnea can impact testosterone levels. Proper management of these conditions can help improve testosterone levels.

Application of Knowledge

Now that you hopefully have a deeper understanding of testosterone and its role in the human body, we expect you have a new appreciation for keeping your levels in check.

Of course, the only way to know for certain if your hormone levels are in their desired ranges is to get routinely blood work done in order to closely monitor the effects any changes you may have made to your diet or lifestyle.

Our hormones are some of the cornerstones to a happy and healthy life, don’t let them get out of whack because of ignorance or laziness. Take back your health… Live Based.