Testosterone, how to keep it up

Written By Jacky Hattingh

9 Signs of Hormonal Imbalance in Men

In the natural health space, women’s hormones get a lot more attention than men’s. But guess what… Men can struggle with hormonal imbalances too!

Here are some signs that a man’s hormones may need a little TLC:

  • Abdominal weight gain

  • Sugar cravings

  • Lack of motivation

  • Tiredness

  • Low libido

  • Infertility

  • Moodiness

  • Irritability

  • Brain fog

Even though men don’t have periods or go through menopause, their hormones DO change over time, respond to lifestyle, and play a huge role in health and well-being.

June is Men’s Health Month, so follow along because I’m going to break down everything from estrogen dominance in men to supplements, foods, and exercises that keep men’s hormones healthy.

1. Stress

Do not ignore stress!!

It’s a vicious cycle: Stress triggers the adrenal glands to produce more cortisol - Cortisol suppresses testosterone production - Low testosterone contributes to estrogen dominance - Estrogen dominance leads to weight gain, low libido, fatigue, irritability, anxiety, sleeplessness and yes … More STRESS

Lots of men get interested in prescriptions for testosterone or supplements that support testosterone levels, but even these “natural” approaches are only a band-aid solution unless we also address stress and the stress hormone cascade.

  • Some ways to reduce stress right away:

  • Write down 3 things you feel grateful for every morning.

  • Go for a short walk at lunchtime.

  • Block time on your calendar to exercise.

  • When you notice yourself getting stressed, pause for a moment and breath.

These are simple things, but if done repeatedly, add up to big gains over time.

2. Blood Sugar

When labs show elevated blood sugar in a man, one thing I think of is: Hormones.

Here’s why:

  • Insulin is the hormone needed to allow sugar to enter our cells.

  • When cells stop responding to insulin (insulin resistance), blood sugar rises.

  • Insulin resistance is worsened by low testosterone in men.

Also, according to the American Diabetes Association, men with diabetes are twice as likely to have low testosterone levels.

Here are some things anyone can do right now to support blood sugar balance:

  • Choose water over sugary drinks

  • Eat protein and vegetables with every meal

  • Go for a short walk after eating

In functional medicine, we connect the dots to see the body as a whole. If you or somebody you love has been told your blood sugar levels are borderline or high, we’ll help you get to the root of the problem.

3. EDCs

EDC stands for Endocrine disrupting chemicals, these are substances in the environment (air, soil or water supply), food sources, personal care products, and manufactured products that may disrupt the normal functioning of your body’s endocrine system.

Why your testosterone levels may drop.

Low testosterone levels in men correlate with:

  • Low energy

  • Weight gain

  • Low libido

  • Moodiness. and more.

We know that testosterone levels decline with age, but there’s also evidence that testosterone levels have declined over the years—meaning that a 60-year-old man today is likely to have lower testosterone levels than a 60-year-old man did 20 years ago. Levels have even declined in teens and young adult men.

Nobody knows for sure why hormone levels in men have dropped, but hormone-disrupting chemicals could be to blame.

Many chemicals that men are exposed to every day are referred to as “xenoestrogens,” meaning they mimic estrogen and disrupt hormonal balance (the same apply to women). These can be found in:

| BPA in plastics | Parabens in lotions | Phthalates in shampoos

If men only focus on testosterone, they could miss the most important piece of the puzzle for lifelong health.

Here are some ways to minimize exposure to hormone-disrupting chemicals:

  • Store food in glass instead of plastic

  • Drink out of glass or stainless steel instead of plastic

  • Cook in stainless steel rather than non-stick pans

  • Avoid air fresheners and artificial fragrances

  • Read ingredients on personal care products to avoid anything that resembles “-paraben,” or “-phthalate,” or “fragrance.”

We take all of these variables into account when working with men to achieve hormonal balance, weight loss, healthy aging, and energy, and well-being.

Natural Ways to Address Changes in Your Hormonal Levels

1. Omega-3s

Hormonal imbalances in men can cause problems that range from infertility to low libido to weight gain or mood changes. So, can fish oils help?

Fish oils provide omega-3 fatty acids, including DHA and EPA. Here are some ways they interact with men’s health and hormones:

  • Fish oils support testicular health (including sperm count and free testosterone levels) in young healthy men.

  • Fish oils increase testosterone levels and improve insulin resistance in overweight and obese men.

  • Fish oils help to lower triglyceride levels, which are commonly elevated in metabolic syndrome and pre-diabetes.

I always consider individual differences when recommending supplements to my patients. I’m here to help you make sense of your natural healthcare options—including the wild world of supplements.

2. Foods for Hormonal Health in Men

A common hormonal pattern that emerges in men as they age is a decline in testosterone, accompanied by an increase in estrogen. While this is a normal part of aging to some extent, this pattern can contribute to weight gain, fatigue, and worse.

Diet and lifestyle can optimize men’s hormonal health by reducing stress, triggering hormone production, and providing nutrients as essential building blocks.

  • Fatty fish contain omega-3 fats that support testosterone levels in men.

  • Oysters and shellfish are rich in zinc, a mineral needed for testosterone production.

  • Tomatoes are rich in lycopene, which is key in protecting prostate health.

  • Green leafy vegetables provide antioxidants to fight free radicals and magnesium to support testosterone levels.

  • Pomegranates and pomegranate juice are rich in antioxidants and have been shown to support testosterone levels.

Sometimes health improvement is as simple as making one small change.

Exercise for Men’s Hormones

Before asking about testosterone prescriptions or supplements, consider this:

Exercise is one of the best ways to support men’s hormone health. Any exercise helps, but especially resistance training and high-intensity interval training:

  • 4 weeks of strength training (3 days a week) has been shown to boost testosterone levels in men—both in the short term AND over time.

  • Interval training that alternates between intense running and recovery periods for 90-second bursts for 45 minutes is more effective at boosting testosterone than just running straight for the same amount of time.

  • Everyone is different, and if you absolutely hate lifting weights or doing interval training, that’s okay! I work with my patients to find healthy habits they love and can sustain.

Sleep

Any night-owl guys out there? If you think you don’t need sleep, you’re fooling yourself.

Here’s a partial list of ways that sleep affects men’s health & hormones:

  • Good sleep is needed for the release of growth hormone, which is needed to build muscle, decrease body fat, and maintain brain health.

  • A study of more than 2000 men in the United States found impaired sleep to be linked to lower testosterone levels.

  • Sleeping less than 5 hours per night has been linked to a 10% - 15% decrease in testosterone levels.

  • Sleep is essential for maintaining healthy blood sugar levels and maintaining a healthy weight.

I know that sleep is a real challenge for some people (we have strategies to fix that!), but if cutting your sleep short is a conscious choice you are making, you might want to reconsider.

Jacky Hattingh
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