What Causes Low T Before 35? Testosterone Detractors and T-Boosting Suggestions
Posted: July 22, 2025
Testosterone levels have recently become a widely discussed topic on TikTok, Instagram and other sites, with various wellness influencers chiming in to assert their claims as to why testosterone levels are lower now than they have been in previous decades, even in men under 35, the age at which it’s most common for testosterone levels to begin to decline. While reports as to why this is are varied (as are the claims of the fitness and wellness influencers) Low T before age 35 is becoming more common than many realize—and even now, it often goes undiagnosed.
According to Michael Seay, MSN, APRN, NP-C, a hormone health expert and former Center Director for SynergenX and Low T Center, “We’re seeing more young men presenting with low testosterone in their 20s and early 30s. Hormone imbalances are no longer just an issue for older men.”
So, what’s behind this trend? And what can be done to fight it? Here are some of the most common causes of Low T in younger men, and testosterone-boosting solutions backed by science.
Testosterone Detractor 1. Bad Nutrition and Sedentary Lifestyle
Americans are often stereotyped as being fat and unhealthy. And, according to science, the stereotype is more true than many of us would like to admit. The average American man eats as high as 3,600 calories per day while averaging just 5,117 steps per day, effectively burning only 175-300 calories. The result? Fat gain. Excess fat tissue can convert testosterone into estrogen, leading to lower testosterone levels overall. Men with pre-diabetes, insulin resistance, or metabolic syndrome are particularly vulnerable, even under 35. And with most new jobs being sedentary, men are finding themselves in a quiet metabolic crisis.
T-Boosting Suggestion: Start tracking your calories and movement. We know that “eat less, move more” is boring and often unwelcome advice, but it’s a great starting point. In the US especially, it’s very easy to lose track of calorie intake, to choose driving over walking, and to stay chained to your desk, awaiting that important email or slide deck. But balancing your hormone levels does begin with becoming more active and improving your nutrition. Optimal diets can vary depending on the individual, but the Mediterranean Diet tends to be a very healthy overall pick. Just please, for our sake, don’t go Carnivore. It won’t raise your T levels, no matter what that guy on TikTok says.
Bonus: Check out meal plans and other tips available on our nutrition page and on the SynergenX app.
Testosterone Detractor 2. Chronic Stress and Poor Sleep
Cortisol, known as the stress hormone, has gotten quite the reputation on social media lately, and for good reason. Late nights, night-shift work (or just shift work in general), alcohol ingestion, fatty meals before bed, and hours of scrolling before sleep can all disrupt cortisol cycles. But when one hormone is disrupted, the other hormones react to the differing levels of the disrupted hormone, rising, or, in the case of testosterone, falling. Combined with the added stress of These Unprecedented Times on top of the usual stresses of adulthood, men in the US are dealing with a near-inhuman level of stress every day, and testosterone levels are plummeting as a result.
T-Boosting Suggestion: The best way to balance cortisol in a lasting, testosterone-boosting way is to manage stress and improve your night-time routine as much as possible and make sure your routine sticks. The stress of the day may not be completely in your control, but from the moment you get home, your winding-down ritual should begin. We recommend having a good, balanced meal, resisting doomscrolling and phone activity, limiting blue light (or at least using a yellow light app or blue light filtering glasses) two hours before bed, and sleeping in a cool, dark room. Your body (and your hormones) will thank you.
Our suggestions for sleep enhancements:
- Magnesium Glycinate supplements (the gummies are fine)
- Unsweetened tart cherry juice
- Herbal teas like Celestial Seasonings Sleepytime Ultra
- Cooling blankets (yes, they exist, and they’re great)
- Weighted blankets
Testosterone Detractor 3. Overtraining
While a sedentary lifestyle reduces T levels, overtraining can also negatively impact your hormones. We see high rates of low testosterone in men who have sedentary office jobs, but we also see alarmingly high rates of low T in men with high-activity, blue-collar or physical jobs–especially when those jobs are combined with shift work. Once again, disrupted cortisol levels are to blame when the body is stressed beyond its normal limits. It may seem like a very Taoist thing to say, but balance exists within everything, even your body. Finding that balance is key to balancing your cortisol levels–and balancing your testosterone levels in the process.
T-Boosting Suggestion: If overtraining is causing your testosterone levels to drop, our best advice is to REST. Give your body time to recover. Maybe consider reframing your physical fitness routine as a body AND mind routine, incorporating days in which you work toward mental, financial, or creative goals.
Testosterone Detractor 4. Substance Use
Long-term use of substances like alcohol, recreational drugs, anabolic steroids, and prescription opioids can significantly lower testosterone levels—even in younger men.
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Alcohol, especially when consumed regularly or in large amounts, disrupts the body’s hormone production and can lead to lower testosterone over time.
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Anabolic steroids, often used for muscle growth, can cause the body to shut down its natural testosterone production, sometimes permanently.
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Recreational drugs and opioids interfere with the signals that tell the body to produce testosterone. Opioid medications, even when prescribed, are known to suppress testosterone levels when used long-term.
According to Michael Seay, MSN, APRN, NP-C, “Many men don’t realize that substance use, especially things like alcohol and pain medications, can directly affect their hormone levels. We see this more often than people expect.”
T-Boosting Suggestion: If you’re serious about supporting healthy testosterone levels, cutting back on alcohol, recreational drugs, and opioid medications (where medically appropriate) can make a significant difference. Even reducing alcohol intake or working with your provider to taper unnecessary opioid use can help restore your body’s natural testosterone production.
Simple ways to start:
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Limit alcohol to no more than 2 standard drinks per day (ideally less).
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Avoid or minimize recreational drug use.
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If you’re on long-term opioid therapy, talk to your healthcare provider about alternative pain management options.
Reducing these substances can help your hormone system recover and give your body the chance to produce testosterone naturally.
Testosterone Detractor 5. Nutritional Deficiencies
Your body needs certain vitamins and minerals to produce testosterone efficiently. When your diet is heavy in processed foods or too restrictive (like extreme calorie cutting or avoiding whole food groups), your testosterone production can take a hit.
Three key nutrients play an especially important role:
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Zinc – Critical for testosterone synthesis and immune function. Deficiency is common in men who avoid red meat or seafood.
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Magnesium – Supports hormone production and helps regulate the sleep cycle, both of which are tied to testosterone, as we mentioned earlier.
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Vitamin D – Technically a hormone itself, vitamin D helps regulate testosterone levels. Low vitamin D is common, especially in men who work indoors or live in less sunny climates.
Deficiencies in just one of these nutrients can make it harder for the body to produce and regulate testosterone properly. Addressing those gaps is a simple but powerful step. Check out our more detailed supplements and vitamins page for more info.
T-Boosting Suggestion:
To help support natural testosterone production:
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Include zinc-rich foods like lean beef, shellfish, pumpkin seeds, and chickpeas.
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Prioritize magnesium sources like leafy greens, nuts, seeds, and whole grains.
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Get regular sun exposure when possible, and consider a vitamin D3 supplement, especially if your levels are confirmed low by a blood test.
Testosterone Detractor 6. Environmental Toxins
Endocrine-disrupting chemicals (EDCs) are synthetic compounds found in everyday products that can interfere with your body’s hormone production—including testosterone. These chemicals mimic or block hormones and disrupt the delicate balance of your endocrine system.
Common EDCs include:
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BPA (Bisphenol A): Found in plastic bottles, food containers, and the lining of canned foods.
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Phthalates: Found in soft plastics, personal care products (like cologne and shampoo), and household cleaning products.
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Parabens: Used as preservatives in lotions, shampoos, and other grooming products.
Over time, exposure to these chemicals can suppress natural testosterone production.
Michael Seay, MSN, APRN, NP-C, notes, “We’re learning more about how environmental toxins silently impact hormone health. Reducing exposure to common endocrine disruptors is one of the easiest steps men can take to protect their testosterone.”
T-Boosting Suggestion: Reduce plastics and switch to clean products.
To help protect your testosterone:
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Choose glass or stainless-steel containers instead of plastic.
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Avoid microwaving food in plastic containers.
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Look for “BPA-free” labels on bottles and canned goods.
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Switch to fragrance-free or EDC-free personal care products. Look for “phthalate-free” and “paraben-free” on labels.
Seay’s advice: “It’s about reducing cumulative exposure. You don’t need to be perfect. Just replacing your water bottle and choosing clean soaps or deodorants can help.”
Small changes in your environment can reduce chemical interference and help your hormones stabilize naturally.
Why Early Diagnosis Matters
“Testosterone plays a critical role in muscle development, metabolism, mental focus, and overall energy,” says Seay. “Men under 35 with untreated Low T often face preventable issues like weight gain, depression, and low libido.”
Early testing and treatment can help restore hormone balance and improve long-term health outcomes.
Signs of Low Testosterone Before 35
If you’re noticing any of these symptoms, it’s worth getting tested:
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Persistent fatigue or low energy
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Decreased muscle mass or strength
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Increased body fat, especially around the abdomen
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Low sex drive or erectile dysfunction
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Mood swings or depression
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Poor concentration or brain fog
Get Checked at Low T Center
At Low T Center, we make testosterone testing easy and affordable. Our providers specialize in diagnosing and treating hormone imbalances, including Low T in younger men. Whether your symptoms are mild or disruptive, professional evaluation is the first step toward feeling better.
Testosterone levels aren’t just an age issue anymore. If you’re under 35 and feeling off, it might be time to get checked. Book your T test today.
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Disclaimer: This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of Low T Center. You should always seek the advice of a licensed healthcare professional.
