⚠️ The Top 5 Things That Switch Off a Man’s Testosterone — and What You Can Do About It

When couples face fertility challenges, the focus often falls solely on the woman — but male fertility is half the equation, and testosterone plays a critical role.

Low testosterone doesn’t just affect mood and muscle mass — it directly impacts sperm count, motility, and overall fertility. The good news? There are natural ways to support and protect his testosterone production by reversing the “off switches” we encounter in daily life.

Let’s dive into the top 5 things that are turning off testosterone in men — and what you can do to switch it back on.

1. Chronic Stress + High Cortisol

Cortisol (the stress hormone) and testosterone are like a seesaw — when one goes up, the other goes down. Chronic stress depletes testosterone and interferes with sperm production.

What to do instead:

• Encourage daily stress relief (walks, breath work, sunlight, meditation)

• Prioritize good sleep — testosterone is built at night

• Support with adaptogens like ashwagandha or maca root

2. Exposure to Endocrine Disruptors (EDCs)

Chemicals found in plastic containers, pesticides, laundry products, body sprays, and even receipts can mimic estrogen in the body and shut down testosterone production.

What to do instead:

• Ditch plastic water bottles and food containers

• Swap laundry detergent and personal care for non-toxic options

• Use glass, stainless steel, and EWG-approved cleaning products

3. A Poor Diet (Especially Low-Fat or High-Sugar)

Testosterone is made from cholesterol, so low-fat diets can leave men hormonally starved. Meanwhile, excess sugar spikes insulin, which suppresses testosterone.

What to do instead:

• Focus on whole-food, high-protein meals

• Include healthy fats: grass-fed butter, avocado, olive oil, eggs

• Reduce sugar, soda, alcohol and ultra-processed foods

4. Poor Sleep Quality or Sleep Apnea

Testosterone is produced during deep sleep, especially in the early morning hours. If your partner snores or wakes up unrefreshed, it could be harming his hormones and sperm quality.

What to do instead:

• Encourage 7–9 hours of uninterrupted sleep

• Keep electronics out of the bedroom

• Get evaluated for sleep apnea if snoring is persistent

5. Sedentary Lifestyle or Overtraining

Too little movement decreases testosterone, but too much intense exercise (especially without enough recovery) can do the same by raising cortisol and causing burnout.

What to do instead:

• Aim for 30 minutes of strength-based movement 5-7 days/week

• Avoid excessive cardio + support recovery with quality sleep and food

• Incorporate zinc and magnesium, key nutrients for male hormones

💪 How to Naturally Support Testosterone (and Sperm Quality)

• Zinc-rich foods: oysters, beef, pumpkin seeds

• Vitamin D: get sunlight daily or supplement if deficient (get tested!)

• Testosterone-safe workouts: lifting weights 3–4x/week, stretching/walking/biking/swimming 2-3x/week

• Avoid heat exposure: saunas, hot tubs, laptops on lap

• Herbs to support hormones: ashwagandha, fenugreek, maca root, saw palmetto, Tongkat Ali

• Cut alcohol: even moderate drinking affects testosterone + sperm count

  
  

❤️ Final Thoughts

A man's testosterone is deeply connected to his energy, mood, motivation, drive, and fertility. If you're trying to conceive and feeling stuck, it’s time to support both partners. Addressing these hidden hormone disruptors can make a powerful difference — not only for fertility but for overall health and vitality.

You’re in this together. Start by making small, simple swaps to reduce hormone disruptors and fuel fertility from both sides.