Guilherme Moraes

Testosterone naturally declines with age, usually around 1% per year after the age of 30. However, research suggests that men today have lower testosterone levels than men of the same age did decades ago.

This decline is caused by a combination of modern lifestyle changes:

Higher body fat: Excess fat, especially around the abdomen, can increase the conversion of testosterone into estrogen.

Less physical activity: Sedentary lifestyles and less strength training can negatively affect testosterone production.

Poor sleep: Testosterone production is strongly linked to quality deep and REM sleep. Late-night scrolling and poor sleep habits can reduce testosterone levels.

Chronic stress: High cortisol from constant stress and poor recovery can suppress testosterone.

Poor nutrition: Diets high in ultra-processed foods and low in essential nutrients can affect hormone health. Protein, healthy fats, zinc, magnesium, and vitamin D all play important roles.

Less sunlight exposure: Vitamin D deficiency has been associated with lower testosterone levels. Sunlight is an important part of human health.

Technology can also influence testosterone by affecting:

📱 Sleep quality (Excessive screen time, especially at night, can delay sleep and reduce sleep quality. Blue light exposure drops melatonin production)
📱 Physical activity levels (Spending hours on phones, computers, social media, gaming, or streaming often means less movement and less exercise)
📱 Stress and dopamine regulation (Constant notifications, social media scrolling, and digital overload may increase stress and contribute to chronically elevated cortisol levels)

Regarding EMF exposure (phones, WiFi, Bluetooth, etc.), some animal studies and human research have found associations with oxidative stress, s***m quality, or hormone changes.

Technology is part of modern life and impossible to completely avoid, but creating balance is important.

Spend time outside, train your body, sleep well, manage stress, eat real food, and don’t let technology control your lifestyle.

What’s your opinion? 👇🏼