6 Everyday Habits That Could Be Lowering Your Testosterone

Most people recognize “menopause” as the time in a woman’s life when menstrual periods stop and hormone levels—especially estrogen—drop, bringing on hot flashes, mood changes and sleep disturbances. But did you know that men can experience a similar change? It’s sometimes called “male menopause” or andropause. Unlike women, men don’t stop producing testosterone completely, but their levels can slowly decline with age. This gradual drop can lead to both physical and emotional changes that may impact energy, mood, and sexual health. Addressing these issues proactively is key to maintaining quality of life.

The Impact of Testosterone Decline

Low testosterone in men can lead to low sexual desire, weight gain, and fatigue. In women, physical strength, sexual desire, mood, bone density, and muscle mass can also be significantly affected. Understanding the factors that contribute to testosterone decline is the first step toward maintaining optimal health.

6 Surprising Habits That Can Lower Testosterone

1. Mouthwash and Cosmetics

Daily hygiene products and cosmetics can have an unexpected impact on testosterone levels. Antibacterial mouthwash kills beneficial oral bacteria that facilitate produce nitric oxide, which supports testosterone production. Chemical sunscreens, containing ingredients like benzophenone-3 (oxybenzone) and methyl salicyl alcohol (Homosalate), can be absorbed through the skin and mimic estrogen, disrupting hormonal balance. Be cautious of “forever chemicals” like phthalates and parabens found in shampoos, soaps, and perfumes, as they can interfere with testosterone synthesis.

2. Tight Underwear

The efficiency of sperm production and testosterone synthesis is optimal when the testes are slightly cooler than core body temperature. Tight-fitting underwear restricts airflow and causes heat accumulation. Opt for loose boxer briefs or bag-type underwear. Men who frequently commute or drive should get up and move around every 90 minutes to allow for scrotal heat dissipation.

3. Food Packaging

Many are aware of the dangers of “ultra-processed foods,” but often overlook the risks associated with food packaging. Oil-proof packaging materials, such as those used for microwave popcorn and pizza boxes, contain chemicals that can leach into food during heating. PFAS (per- and polyfluoroalkyl substances) are particularly concerning, as long-term accumulation increases the risk of cancer, reproductive problems, and hormonal changes. Plastic particles also pose a threat, with long-term exposure linked to reduced testosterone and impaired reproductive function. Eating one serving of cruciferous vegetables daily can promote detoxification, and microwaving food in glass containers instead of plastic is recommended.

4. Thermal Paper

Thermal paper, commonly used for receipts and lottery tickets, is rich in bisphenol A (BPA). Long-term exposure can interfere with the endocrine system, increasing estrogen and decreasing testosterone. Wearing gloves when handling thermal paper can minimize exposure.

5. Chemical Fragrances

Scented candles, air fresheners, and other fragrance products often contain phthalates, which can disrupt hormone balance. Direct exposure to phthalates in indoor environments should be minimized.

6. Alcohol Consumption

Even as many use alcohol as a sleep aid, it can disrupt sleep patterns and inhibit testosterone secretion by up to 23%. Alcohol depletes zinc, a key element in maintaining normal testosterone levels. Avoiding alcohol at least 4 hours before bedtime is recommended.

Additional Considerations for Boosting Testosterone

Experts suggest several other strategies to support healthy testosterone levels. Magnesium supplementation can increase active testosterone, particularly for those experiencing stress-related decline. Managing stress is crucial, as the body prioritizes cortisol production over testosterone when stressed. Practicing “box breathing” twice a day can help relieve stress. Taking 5000 IU of vitamin D3 and vitamin K2 daily is also beneficial, as vitamin D deficiency is linked to low testosterone. K2 helps direct calcium deposition to bones rather than arteries. Caution should be exercised with long-term use of high-dose ibuprofen, as it can reduce testosterone secretion. Finally, be mindful of exposure to the herbicide atrazine, which can disrupt endocrine systems and may be present in tap water.

Disclaimer: Excessive alcohol consumption is harmful to your health. Never drive under the influence.