New research reveals a complex relationship between obesity and low testosterone levels. This unhealthy connection effects men from all corners of the globe.
The link between obesity and low testosterone appears to be a two-way street.
Understanding the link between the two is crucial for developing effective interventions and treatments.
In this article, we explore the association between these adverse health conditions. We also discuss how obesity and low testosterone impacts men's health and how to improve their health outcomes.
Obesity Defined
Obesity is defined as an excess amount of body fat. It's standardly measured using the body mass index (BMI), which divides a person’s weight by their height:
- BMI = weight (kilograms) / height (meters-squared)
This value is used to assess whether a person has a healthy body weight or not. BMI is used to screen for health problems tied to weight such as:
- Heart disease
- Type 2 diabetes
- Certain types of cancers
- Joint issues
Higher BMIs are associated with an increased risk of many health issues, including:
- Metabolic risks such as high blood sugar and insulin levels, fatty liver disease, and an insulin-resistant state
- Cardiovascular risk factors such as high blood pressure
- Cardiovascular events like heart attacks
- Sleep apnea
- Higher mortality
Obesity is a complex issue with multiple components at play. Often there are several overlapping factors that contribute to obesity, including:
- Genetics
- Environmental factors
- Psychological factors
- Lifestyle choices (sedentary lifestyle)
- Hormonal imbalances
- Certain medications
- Access to ultra-processed foods
- Overeating
- Mental health issues
What Is Testosterone?
Hormones are the body's chemical messengers. They travel from tissues and organs and help with a wide range of bodily activities by sending signals throughout the body.
Testosterone is a sex steroid hormone. It's produced primarily in the testes of men and the ovaries and adrenal glands of women.
Testosterone has a vital role in the development of male reproductive tissues and promotes increased muscle and bone mass and the growth of body hair. Testosterone also impacts sex drive, mood regulation, and cognitive function, amongst other roles.
Healthy levels of testosterone have been linked to:
- Increased muscle mass
- Increased bone density
- Higher red blood cell production
- Improved cognitive function
- Higher sex drive
- Improved overall sense of well-being
Testosterone levels often decrease as men grow older. This is a natural part of the aging process seen in middle-aged and elderly men. It can lead to various symptoms, such as:
- Reduced muscle mass
- Decreased bone density
- Changes in mood
- Changes in energy levels
In women, testosterone levels also decline with age, particularly after menopause. This can lead to symptoms such as low libido, decreased bone density, and changes in mood and energy levels.
Low testosterone, also known as hypogonadism and androgen deficiency syndrome, can be caused by a variety of factors. Aside from simply declining with age in older hypogonadal men, common causes of low testosterone include:
- Injury to the testicles
- Infections
- Chronic illnesses such as kidney disease or cirrhosis
- Hormonal disorders
- Genetic conditions
- Certain medications
- Problems with the pituitary gland or hypothalamus
The Link Between Obesity and Low Testosterone
Obesity and low testosterone levels go hand-in-hand. And the relationship between obesity and low testosterone appears to be bidirectional.
We know that low serum testosterone levels are found in obese men. And that low testosterone levels contribute to increased body fat, particularly in the abdominal area in men. This extra adipose tissue (body fat) is often difficult to lose.
But there’s also evidence that obesity can lead to a decrease in testosterone levels. Research published in the Asian Journal of Andrology in 2014 found that: “The single most powerful predictor of low testosterone is obesity, and that obesity is a major contributor of the age-associated decline in testosterone levels.”
Research published in BMC Public Health in June 2024 examined data from the National Health and Nutrition Examination Survey 2013-2016. This study looked at a new obesity measurement, the Weight-Adjusted-Waist Index (WWI). The WWI takes into account both a person's weight and waist circumference. And it provided a more comprehensive assessment (compared to the BMI) of health risks related to obesity than the BMI. Here they found a positive association between WWI and the risk of testosterone deficiency.
In addition, the prospective Massachusetts male aging study (MMAS) found that men who went from a non-obese to an obese state saw a decline in testosterone levels comparable to that of aging 10 years.
Further, research from a 2010 study, showed both diabetic and nondiabetic obese men had low free testosterone concentration.
Top Lifestyle Tips to Boost Improve Testosterone Levels
Lifestyle and dietary changes can be made to maintain normal testosterone levels or even raise testosterone to a healthier level. These include:
- Exercise: Engaging in regular physical activity, particularly resistance training, has many beneficial effects including helping increase testosterone levels.
- Food Intake: Consuming a balanced diet that includes healthy fats, protein, and vitamins and minerals such as zinc and vitamin D may help support healthy testosterone levels.
- Sufficient Sleep: Getting an appropriate amount of sleep is essential for maintaining healthy testosterone levels.
- Stress Management: Chronic stress can contribute to lower testosterone levels. Managing stress through relaxation techniques or mindfulness exercises may be beneficial.
- Weight Reduction and Management: Maintaining a healthy weight and avoiding excessive weight gain or weight changes can help support optimal testosterone levels.
There are also several natural supplements that have been shown to boost testosterone levels:
- Vitamin D: Research has shown that vitamin D supplementation may lead to increased testosterone levels.
- Zinc: Zinc is a mineral that is involved in the production of testosterone.
- Fenugreek: This herb has been shown to have positive effects on testosterone levels.
- Ashwagandha: Research published in 2020 found that the adaptogenic herb increased serum testosterone levels. It is also believed to help reduce stress and anxiety, which may indirectly support healthy testosterone levels.
- D-Aspartic Acid: This amino acid may play a role in making and releasing testosterone.
Before starting any new lifestyle and dietary changes or taking any supplements, it's important for men experiencing symptoms of obesity and low testosterone to consult with a healthcare professional. This is important if you have any underlying health conditions or are taking medications.
This will allow you take get an accurate diagnosis and appropriate medical treatment. One common medical intervention is testosterone replacement therapy (TRT). TRT has been proven to increase the levels of testosterone in the body.
Summary
Obesity and low testosterone levels are strongly linked in men. Excess fat cells can disrupt hormone production and lead to decreased testosterone levels. This imbalance can contribute to a variety of health issues, including reduced muscle mass, low energy levels, and decreased libido. Addressing obesity through healthy lifestyle changes, including diet and exercise, can help improve testosterone levels and overall well-being.
A myPrimalCoach can offer more information and guidance on adopting an exercise program and diet therapy. Patients already undergoing hormone therapy or testosterone administration should consult with their healthcare provider.
