Introduction
Inflammation is your body’s response to an illness, injury or something that doesn’t belong in your body (like germs or toxic chemicals). It's an important process that allows your body to heal. Like with stress, inflammation can be both acute and chronic, with chronic inflammation
Over recent decades, there has been growing recognition of the link between chronic inflammation and suppressed testosterone levels. This interplay reveals how modern lifestyle and dietary habits may be undermining male hormonal health through persistent low-grade inflammation.
How Chronic Inflammation Reduces Testosterone
1. Disrupts HPG Axis
Inflammation interferes with the hypothalamic–pituitary–gonadal (HPG) axis, which regulates testosterone production. Pro-inflammatory cytokines like IL-6 and TNF-α reduce the release of luteinising hormone (LH) from the pituitary gland, leading to less stimulation of the testes and reduced testosterone output.
2. Damages Testosterone-Producing Cells
The Leydig cells in the testes are responsible for producing testosterone. Inflammatory processes create oxidative stress and immune activation, impairing these cells and limiting their ability to function properly.
3. Increases Aromatase Activity
Inflammation can increase activity of the aromatase enzyme, which converts testosterone into oestrogen. Over time, this leads to lower circulating testosterone and a hormonal imbalance that favours fat gain and fatigue.
4. Raises Cortisol, the Testosterone Antagonist
Chronic inflammation often elevates cortisol levels. Cortisol, the stress hormone, not only suppresses testosterone synthesis but also blocks its action at the cellular level, blunting its effects.
Read our full study: Cortisol Hijacking Your Testosterone
5. Disrupts Free Testosterone Availability
Inflammation can affect levels of sex hormone-binding globulin (SHBG), a protein that binds to testosterone. When SHBG levels change, the amount of free, bioavailable testosterone also shifts — often in the wrong direction.
Nutritional Impacts
Diet plays a pivotal role in modulating inflammation and, by extension, testosterone.
- Pro-inflammatory Foods (Worsen Inflammation & Lower T):
- Refined carbohydrates and sugars
- Industrial seed oils (e.g. soybean, corn, sunflower)
- Ultra-processed foods and trans fats
- Excessive alcohol
- Anti-inflammatory Foods (Reduce Inflammation & Support T):
- Omega-3 fatty acids (e.g. fatty fish, flaxseeds)
- Cruciferous vegetables (e.g. broccoli, kale)
- Polyphenols (e.g. berries, olive oil, green tea)
- Zinc & Magnesium-rich foods (e.g. shellfish, pumpkin seeds)
A Mediterranean-style diet rich in whole foods, antioxidants, and healthy fats has been consistently shown to reduce systemic inflammation and support hormonal balance.
Habitual Impact
Everyday habits and environmental exposures influence inflammatory status and testosterone regulation.
- Inflammation-Promoting Habits:
- Chronic stress (elevates cortisol, an immunomodulator)
- Sedentary behaviour
- Poor sleep hygiene
- Exposure to pollutants and endocrine disruptors
- Inflammation-Reducing Habits:
- Regular resistance and aerobic exercise
- Quality sleep (7–9 hours/night)
- Mindfulness practices and stress management
- Sauna use and cold exposure (may modulate inflammatory pathways)
Conclusion
Inflammation is a hidden driver of hormonal dysfunction in modern men. By interfering with testosterone production and metabolism, chronic low-grade inflammation contributes to fatigue, loss of muscle mass, mood disturbances, and diminished reproductive health. However, this relationship is modifiable. Through anti-inflammatory nutrition and lifestyle changes, men can take meaningful steps toward restoring hormonal equilibrium and long-term vitality.