As I approached my 40’s I noticed that my fatigue, stress, anxiety, and energy levels were declining. Being an athlete, a therapist, a business leader, philanthropist, and husband, I didn’t feel like I was firing on all cylinders and was tired of being tired. I tried advocating to my physician but since I fell within the “normal” range of testosterone for insurance purposes, he told me that I needed to accept that I wouldn’t feel like I was 30 again and that I needed to accept this sub-optimal feeling. However, I don’t like answers that mean I would be feeling like crap all of the time… So, I went to the internet to search for men’s health information and began doing research, I found some hope. But before we get to the hope, I think it’s helpful to understand some background… For many men, discussions about testosterone feel uncomfortable, if not completely off-limits. Cultural expectations, misinformation, and a “tough it out” mentality have created a stigma around men’s hormone health. As a result, many men are unaware that their fatigue, mood swings, brain fog, or low motivation could be linked to declining testosterone levels.
But the reality is this: Testosterone is more than just a hormone—it’s a critical component of men’s physical, emotional, and mental health. And in today’s world, men are experiencing lower testosterone levels at younger ages than previous generations. This isn’t just an issue of aging; it’s a health crisis that impacts relationships, careers, and overall well-being.
The Truth About Testosterone Decline
Studies show that testosterone levels in men have been steadily declining for decades. A landmark study published in the Journal of Clinical Endocrinology & Metabolism found that men’s testosterone levels have dropped by about 1% per year since the 1980s, even when accounting for age. That means a 30-year-old man today likely has significantly lower testosterone than a 30-year-old man from the 1980s.
Even more concerning, men in their 20s and 30s are being diagnosed with low testosterone (Low T) at increasing rates. But why?
Younger Men Experiencing Low Testosterone
There isn’t a single cause—testosterone levels are influenced by lifestyle, environment, and health factors, including:
Chronic Stress & Poor Sleep – The body produces testosterone during deep sleep, but high stress and poor sleep quality disrupt hormone production.
Diet & Nutrient Deficiencies – Processed foods, excess sugar, and low intake of zinc and vitamin D impact testosterone levels.
Lack of Physical Activity – A sedentary lifestyle leads to higher body fat, which converts testosterone into estrogen. Strength training and high-intensity exercise help combat this.
Environmental Toxins – Endocrine disruptors found in plastics, pesticides, and even personal care products can mimic estrogen and interfere with testosterone production.
Medications & Health Conditions – Some antidepressants, statins, and opioids can lower testosterone, as can untreated conditions like obesity, diabetes, and metabolic syndrome.
Stigma Around Seeking Help – Many men dismiss symptoms or don’t realize that low testosterone can affect their energy, mood, mental clarity, and relationships.
How Low Testosterone Affects Mental Health & Relationships
Testosterone isn’t just about muscle mass and libido—it affects:
✅ Mental Health – Low testosterone is linked to depression, anxiety, irritability, and lack of motivation.
✅ Cognitive Function – Brain fog, forgetfulness, and difficulty focusing are common symptoms of Low T.
✅ Emotional Regulation – Many men feel “off” but can’t pinpoint why. Mood swings and frustration can strain relationships.
✅ Physical Health – Chronic fatigue, weight gain, and loss of muscle tone can lower self-confidence.
✅ Intimacy & Connection – Testosterone plays a major role in sexual health and emotional closeness in relationships.
When men struggle with these issues, they may withdraw from their partners, families, and social circles—often without realizing that a hormonal imbalance is at the root of the problem.
A Collaborative Approach: Counseling + Medicine for Men’s Health
For years, men have been told to “man up” and push through their struggles. But the best approach to testosterone health isn’t about ignoring the problem—it’s about taking an active role in your well-being through a collaborative approach that combines counseling, medical care, and lifestyle changes.
Counseling for Mental & Emotional Health
Therapy can help men process the emotional impact of hormone changes, reduce stress (which directly affects testosterone), and navigate relationship challenges that may arise from low energy or mood shifts.
Medical Support & Hormone Testing
Working with a doctor to check testosterone levels and explore treatment options—whether lifestyle changes, supplements, or medically supervised hormone therapy—can restore energy, mood, and mental clarity. Remember, you are your best advocate for your healthcare.
Lifestyle Adjustments for Long-Term Health
Men can take proactive steps to support natural testosterone production:
- Exercise regularly (especially weightlifting & HIIT)
- Prioritize sleep (7-9 hours per night)
- Manage stress through mindfulness, meditation, and therapy
- Limit processed foods & sugar
- Reduce exposure to environmental toxins (like BPA in plastics)
The Takeaway: Seeking Help Is Strength
The stigma around men’s hormone health is rooted in outdated beliefs. Addressing testosterone levels isn’t about vanity or weakness—it’s about overall health, longevity, and quality of life.
Men don’t have to choose between their well-being and their pride. The strongest thing a man can do is recognize when something feels off and seek support—whether that’s through counseling, medical care, or both. Because when men take care of their health, they don’t just feel better—they show up stronger for their careers, families, and relationships.
More to my Story
After months of research, consulting friends, doctors, and the internet, I decided to seek a Men’s Health clinic for support and we discussed my hopes, fears, and concerns. The doctor listened, asked questions, and answered mine. I’m beyond excited about the results I’ve experienced over the last few years and have become a huge advocate for men’s health in my community. Sorry not sorry dudes, I’m not only reducing the stigma of mental health, but also for hormone health. -Adam
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