Falling Testosterone levels
The average man’s testosterone is down 54% since 1979.
Here’s why, and how you get it back.
Researchers looked at six studies spanning 1972 to 2019, covering nearly 118,600 men across five countries.
The finding: average testosterone was down 54%.
Roughly 1% a year, decline is faster since 2000.
Presented at this year’s ESHRE conference.
But six studies pointing the same way is hard to dismiss.
Causation
So why is this happening?
→ Body fat converts testosterone into estrogen.
→ Insulin resistance disrupts the brain to testes signal.
→ Endocrine disrupting chemicals, PFAS especially, get in the way.
→ Poor sleep, stress, inactivity and alcohol stack on top.
None of that is a personal failing.
It’s the environment you operate in, laid out in cold numbers.
How to increase testosterone💪🏋️♂️🛌🥩
The Here’s what actually changes the number👇
✅ Resistance Training. Resistance training, three sessions a week minimum.
✅ Body Composition. Body composition tracked properly. Skip the bathroom scale.
✅ Sleep. Seven to nine hours of sleep, most nights.
✅ Protein. Protein and micronutrients dialled in with real numbers.
✅ Alcohol. Alcohol capped, stress managed, smoking gone.
Don’t jump straight to TRT.
It can shut down your own natural production.
Test first. Then decide.
The lab report matters.
But what it feeds is bigger. Your energy. Your drive.
Your presence at work and at home.
Because if it doesn’t get measured,
how on earth are you going to manage it.
I’ll coach you 1:1 to build strength, body and a system that actually lasts.
James Appleton lives in Dubai, United Arab Emirates.
James Appleton – Health & Performance Advisor
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