Optimising Testosterone Naturally

Low testosterone is an ever increasing problem in our modern day biology, it can present in a myriad of symptoms including:
- Low energy
- Abdominal fat
- High cortisol/stress
- Depression
- Low strength
- Low libido
- Erectile dysfunction
- Low drive/motivation
- Insulin resistance

Testosterone levels naturally decline as we age with the peak levels being in men’s 20’s-30’s, after age 30 they naturally decline by 1% every year.

But several population studies suggest that average testosterone levels in men may have declined over the past few decades. One study from the Massachusetts Male Aging Study, published in the Journal of Clinical Endocrinology & Metabolism, found an age-independent decrease in testosterone levels across observation years—meaning men of the same age tended to have lower levels in more recent decades. While the exact causes remain debated, researchers suspect a combination of lifestyle changes, environmental exposures, and metabolic health trends.

A second study from a large U.S. survey of adolescent and young adult men found that average testosterone levels in men aged 15–39 dropped from about 605 ng/dL in 1999–2000 to 451 ng/dL in 2015–2016—a roughly 25% decline over 15 years.

• What could be causing this unusual declining trend?
• Increases in obesity, diabetes and insulin resistance.
• Chronic stress and high cortisol (↓ decreases testosterone)
• Ultra-processed and processed food.
• Vegetable oils (high in linoleic acid omega 6, highly oxidised, proinflammatory)
• Environmental toxins and chemicals:
  • Glyphosate, heavy metals, microplastics, xenoestrogens, BPA, phthalates, forever chemicals, teflon and aluminium toxic cookware).

• Sleep and circadian rhythm disruptions.
• Lack of movement and physical exercise (cardio and resistance training).
• Excessive indoor lifestyle (excessive screen usage and artificially lit environments).
• Lack of sunlight (Vit D3 and infrared light spectrum) - sunlight helps your body synthesise melatonin and sunlight during sunrise and sunset directly on your eyes helps align your circadian clock to its natural rhythms.
• Excessive EMF environments, excessive EMFs cause oxidative stress and inflammation affecting internal signalling.

How do you optimise it naturally?

• Cut out all processed foods and vegetable oils, prioritize clean organic single ingredient foods - grass-fed meats, pasture-raised eggs, vegetables and fermented veggies (sauerkraut, kimchi), fruit, raw and unpasteurized dairy products, organic sourdough bread and white basmati rice.
• Move daily, walking, cycling and do strength/resistance training 3-4 times a week.
• Testosterone peaks during sleep. Prioritize your sleep circadian rhythm (no phones, tablets or TV two hours before bedtime), early morning sunrise and late sunset sunlight directly onto your eyes for 2-4 minutes.Testosterone levels rise during REM sleep and the early morning hours. Men who get less than 5–6 hours of sleep per night can experience 10–15% lower testosterone.
• Use stainless steel or enamel cookware to reduce hormonal disrupting chemicals from toxic cookware.
• Prioritize daily sunlight for at least 20-30 minutes where possible.
• We live in the age of information overload, unplugging and reconnecting with nature helps calm the mind which increases parasympathetic tone, lowering cortisol.

Herbs/supplements that can help boost overall testosterone levels:

Shilajit and Tongkat Ali show promising results at boosting testosterone levels.

• Shilajit, in a randomized, double-blind, placebo-controlled clinical trial in healthy men aged 45–55 evaluated Shilajit (250 mg twice daily) over 90 days and found statistically significant increases (P < 0.05) in total testosterone, free testosterone, and DHEAS compared with placebo, while gonadotropins (LH and FSH) remained within stable ranges [PMID: 26395129].
• Tongkat Ali, a 2021 6-month study found that men taking Tongkat Ali (Eurycoma longifolia) 200mg combined with resistance and cardio training experienced increased testosterone levels and improvements in sexual health. While exercise alone offers benefits, combining it with Tongkat Ali produced the greatest results, making it a natural way to support hormonal balance, energy, and overall well-being [PMID: 33541567].
• Zinc helps support natural testosterone production in zinc deficient men.
• Ashwagandha works as an adaptogen to reduce cortisol and stress by regulating the hypothalamic-pituitary-adrenal (HPA) axis. It may also influence GABA signaling (the body’s calmative neurotransmitter), contributing to its calming effects, which together can support healthy testosterone levels and overall hormonal balance.
  

Now Available at Well Now Co: Testosterone Support - A synergistic formula crafted to naturally enhance vitality, energy, and hormonal balance. This blend combines Tongkat Ali, Shilajit, White Musli, Panax Ginseng, Gondolosi, and Gokshura, each chosen for its traditional use and modern scientific backing.