Low Testosterone: Understanding the Factors and Improving Lifestyle Habits

The feeling that men today seem less mature, less assertive or less willing to take responsibility often comes up in discussions about masculinity. It is sometimes accompanied by comparisons with previous generations, particularly based on photographs of fathers or grandfathers who appeared very mature at a young age.

This impression alone does not make it possible to draw conclusions about changes in men. However, it raises a practical question: that of testosterone, a hormone found in both women and men, but in significantly greater quantities in the latter. A decline in average levels of this hormone has been discussed for several years in Western countries, with potential consequences for health, energy, the body and mood.

Masculinity is not limited to appearance

Masculinity is often reduced to outward signs: a beard, build, voice, physical strength or self-assurance. Another approach is to view it as the ability to take responsibility, particularly when it comes to supporting a household, getting through hardship or honouring commitments.

This definition avoids making masculinity a mere feeling or posture. Being responsible does not mean denying one’s emotions or playing a role. Rather, it means being able to act, make decisions and remain present when circumstances become difficult.

The biological dimension nevertheless exists. In men, testosterone contributes to the development of secondary sexual characteristics such as body hair, a thicker bone structure or an Adam’s apple. It is also frequently associated with muscle mass, libido, risk-taking and certain competitive behaviours.

A decline in testosterone discussed across generations

Testosterone levels naturally decrease with age. From the age of 30, a decline of around 1% per year is suggested. The overall ageing of the population could therefore partly contribute to lower observed averages.

However, the argument put forward is that this trend would persist even after taking age into account. In other words, men in more recent generations would have lower average testosterone levels than their elders at a comparable age. Danish researchers had already raised concerns about this trend in 2007, while its causes remained difficult to establish with certainty.

An average should not be turned into an individual diagnosis. Two men of the same age may have very different hormonal, physical and psychological situations. When in doubt, only a medical assessment can determine an individual’s own level and interpret the result in context.

What signs can accompany a level that is too low?

Low testosterone, sometimes referred to as hypogonadism, may be associated with several manifestations. Those cited include mood changes, reduced muscle mass, hot flashes, the development of gynecomastia and erectile difficulties.

These signs are not specific to testosterone. They may have other causes and should therefore not lead to self-diagnosis. Fatigue, lower motivation, weight gain or depressed mood may result from multiple medical or lifestyle-related factors.

The link with depression is presented as particularly important. Low testosterone is associated with an increased risk of depression, while some effects of depression—poor sleep, weight loss or reduced physical activity—may themselves be accompanied by a hormonal decline. Some depression treatments may also worsen symptoms such as erectile dysfunction. This can create a cycle that is difficult to break without appropriate support.

Aggression, confidence and risk-taking: a subject that requires nuance

Testosterone is readily described as the “aggression hormone”. This phrase is overly simplistic. Aggression can be expressed destructively, but it can also refer to the ability to face challenges, defend oneself, set boundaries or dare to act despite fear.

In romantic relationships, taking the initiative often requires overcoming shyness and accepting the possibility of rejection. Lower self-confidence, a greater tendency to withdraw or fear of taking risks can make this more difficult. Testosterone is therefore associated with risk-taking, but no hormone alone determines the quality of a relationship, an individual’s courage or their behaviour.

The social effects put forward are also complex. An experiment involving gerbils is cited to illustrate increased social behaviour towards familiar individuals, combined with greater aggression towards intruders after testosterone administration. Such an animal observation cannot summarise human relationships, but it does serve as a reminder that behaviours related to group protection, competition and sociability cannot be reduced to an opposition between gentleness and violence.

Factors associated with lower testosterone

Several lifestyle factors are presented as potentially influencing testosterone levels.

Lack of sleep

Sleep is placed first. After one sleepless night or two nights that are too short, a measurable decline in testosterone levels is mentioned. One week with fewer than four hours of sleep per night would be associated with a 15% decrease. Beyond the hormonal issue, getting enough sleep is also important for recovery, mood and the ability to maintain regular physical activity.

Excess weight and excess body fat

Obesity is also identified as an important factor. Excess body fat is presented as being able to disrupt hormonal balance, notably through insulin production, and contribute to lower testosterone. From this perspective, the goal is not merely aesthetic: body composition can affect the body’s overall functioning.

Cannabis use

Cannabis use is also cited among the factors associated with hormonal decline. Other effects are mentioned: memory problems, paranoia and a risk of depression. Here again, individual situations may vary, but this use is presented as being poorly compatible with the goal of maintaining sound physical and mental balance.

Microplastics and endocrine disruptors

Microplastics and endocrine disruptors are associated with reduced testosterone production. They are described as being widely present in everyday environments, including plastic bottles, packaging and receipts. This ubiquity makes total avoidance difficult, but it encourages reducing avoidable exposure whenever possible.

Practical options before considering treatment

When someone notices several symptoms or wonders about their testosterone level, the first suggested step is to request an assessment. Clinics can carry out this type of evaluation, including in France. Treatments based on testosterone injections exist, but they are not presented as an automatic response.

Outside of a critical situation assessed by a healthcare professional, the emphasis is placed on natural and accessible approaches. The priority is to get enough sleep and improve sleep quality. This means treating rest as a foundation of health rather than wasted time.

Physical exercise is the second approach highlighted, with a preference for strength training and working with weights. Conversely, very high levels of running or cycling are described as potentially lowering testosterone.

Finally, a healthy diet and reducing plastic packaging are recommended. Spinach is cited among foods considered favourable to testosterone production. These habits do not replace a consultation when one is needed, but they provide a consistent basis for taking charge of one’s lifestyle habits.

FAQ about low testosterone

Does testosterone necessarily decrease with age?

A decline of around 1% per year from the age of 30 is mentioned. However, this age-related decrease alone does not explain the average decline observed between generations.

Does soy lower testosterone?

No. The idea that soy systematically lowers testosterone is presented as a myth without scientific validity.

What should you do if you suspect low testosterone?

An assessment can help evaluate the situation. At the same time, improving sleep, doing strength training, eating a balanced diet and limiting the risk factors mentioned are accessible courses of action.