3 Main Causes of Low Testosterone in Men (That You Can Fix Without Drugs)

The Danger of Hormone Replacement Therapy Online

I find it highly concerning that when I search in my web browser “testosterone” to find what the internet has to say about this well-known male hormone, all I see are ads selling testosterone pills, patches, and injections. No longer are insanely powerful hormones and psyche altering drugs available on just the black market, these drugs are now available via doctors who you will never see, speak to and will never meet. Women, men, teenagers, and children have easy access to hormonal drugs and oftentimes these drugs are highly unnecessary and harmful. Many individuals who seek these medications do not think about the long term harm that can come about from using exogenous hormones, hormones that are from an outside source. 

Instead of reflexively reaching for pharmaceutical drugs, which doctors and patients alike have been trained to do, here are 3 ways you can improve your testosterone levels through lifestyle. Longevity medicine is about self inquiry, self reflection, and then guidance from a trained professional who has your best long term and short term interest at heart. But don’t forget you have to do the actual thinking. No one can do it for you. 

The Three Areas That May be Lowering Your Testosterone 

Investigate these 3 areas in your own life and ask yourself, “Does this apply to me?”  For each area, I will first provide a short explanation as to why it causes low testosterone, what you can change in your daily lifestyle to resolve it, and one supplement you can discuss with a doctor you trust. 

1. Insulin resistance
2. Lack of physical activity 
3. Adrenal fatigue

(Disclaimer: I am not your doctor and this information is for educational purposes for the general audience referred to as “you”.)

1. Insulin Resistance

Insulin resistance isn’t just a fancy way of saying pre-diabetes. Insulin resistance is a metabolic disorder that now affects 40% of adults around the world and affects testosterone levels in men. Insulin resistance prevents proper metabolism of sugars in the body by converting extra energy into larger and larger fat cells. For a man who is striving to achieve proper testosterone levels and metabolic regulation, this becomes an issue because fat cells store and produce estrogen. If you are overweight, you will by nature of your high-fat body composition produce more estrogen than a man with a lean body mass. Many men who are overweight not only have low testosterone but also high estrogen. This combination is not ideal for the male body, especially if issues like poor libido, infertility, and low energy crop up. 

Here’s a simplified diagram of the problem:

Insulin Resistance -> High Body Fat -> High Estrogen Levels in Men

So what’s the solution? 

Insulin resistance can be reversed by dramatically reducing carbohydrates intake to control blood sugar and weight gain. (Remember carbs are sugar.) Substitute your high carbohydrate diet with a high protein, moderate fat diet to start repairing your metabolism.

Tip: Don’t forget drinks, condiments like sauces, and pre-packaged foods contain more carbs than you might imagine. Don’t look at just the “Added Sugar” part of the label; look at the total carbohydrates on the package.

Is there a supplement I can take?

Although I discourage purchasing bottles and bottles of supplements, I will provide one suggestion that I believe will be the most effective to manage insulin resistance without pharmaceuticals. A cabinet full of supplements and pills will not improve your life or longevity. Deep introspection, caring support from your community, and personal motivation to live a better life will. 

Berberine is a well known compound and phytochemical (substance found in plants) that may help you manage your blood sugar and weight gain. 

Tip: Do not take berberine if you are currently on any pharmaceutical medications, especially anti-diabetic, cholesterol lowering, or blood thinning medication. Always consult your prescribing physician (the doctor who wrote the prescription for your medications) before starting anything new. The doctor may know something you and I don’t know.

I have seen this supplement work very well for weight gain caused by insulin resistance. You may see improvement in your fatigue, fertility, and overall sense of well being after improving your hormonal metabolism.

2. Lack of Physical Activity

A lack of physical activity trains your body that you do not need muscular strength or stamina to live your everyday life. Your body is taught, “I do not need muscle, therefore I do not need to create testosterone that builds and strengthens muscle.” This becomes an issue for men whose jobs are mainly sedentary in an office. Men throughout prehistory were hunters, warriors, farmers and required immense power and stamina to survive. Now, social and technological skills requiring intellect and patience are necessary to make a living through currency. Civilization and societies have changed drastically but biology has not changed in the same way. Male bodies continue to require consistent physical activity in the form of cardiovascular and weight bearing exercise to maintain a robust metabolism. 

Here’s a simplified diagram of the problem:

Decrease Physical Activity -> Decrease Testosterone-> Decrease Muscle Mass -> Which leads to a decrease in physical activity

I often forget that the heart is a muscle, too. 

In the best circumstances, you live in Sardinia where the drastic inclines and steep slopes keep your cardiovascular system fit without much thought. (Longevity Statistic: The longest living men are from and reside in Sardinia. Half of the centenarians in Sardinia are men which is not typical. Sardinian men are the only known demographic where men live longer or just as long as women.) 

For modern city-dwellers, body conditioning requires more effort since daily life doesn’t require a 10 mile walk to work carrying necessary items like food or tools. If you don’t already have a physical routine built into your day-to-day, you have to go out of your way to incorporate movement to keep your muscles, sinews, ligaments, and joints fit and mobile. 

So what’s the solution? 

Moderate weight-bearing and cardiovascular exercise daily is your solution for low testosterone caused by poor muscle conditioning. For beginners, start with simple body weight exercises and go on a 10 minute walk every day. The key here is to build awareness of your own body and body sensations to truly appreciate your current health. Are you able to walk? Fantastic. Can you jog? Amazing. Can you run? Awesome. 

Tip: If you haven’t been physically active in a while and are overweight, take it easy so you don’t injure your joints. You might want to consider joining a community group in a sport you have always been interested in but never got around to trying. You got this! Go have fun.

Is there a supplement I can take?

Ask yourself if you actually need this supplement or if you are just buying another supplement to fool yourself into thinking you are helping your long term health.

Fenugreek is a lesser known plant with a phytochemical (substance found in plants) called protodioscin that may help you increase your testosterone levels naturally.

Tip: Do not take fenugreek if you are currently on any pharmaceutical medications, especially anti-hypertensive medications for high blood pressure. Avoid fenugreek if you easily overheat or have night sweats as it may aggravate these symptoms. Always consult your prescribing physician (the doctor who wrote the prescription for your medications) before starting anything new. The doctor may know something you and I don’t know. 

The third cause of low testosterone: Adrenal Fatigue is up next. Thanks for reading and feel free to leave your thoughts in the comments. 

With Love,

AENTHV – Longevity Physician from Japan