Plastics and Your Hormones: What Men Should Know and How to Act

You may not think twice about drinking from a plastic water bottle or microwaving leftovers in a plastic container. But growing research suggests that the plastics we encounter daily may be quietly disrupting one of the body’s most important systems: our hormones.

More specifically, they may be affecting testosterone, the hormone that influences everything from energy and strength to mood, libido, and mental clarity.

This isn’t about panic. It’s about empowerment. Once you understand how plastic exposure can affect your health, you can make simple, strategic changes that support your body’s natural hormone balance and long-term vitality.

Let’s explore what the science says—and what you can do about it.

Plastics and Testosterone: What’s the Link?

Plastics aren’t inert. When exposed to heat, light, or degradation, many plastic containers release endocrine-disrupting chemicals (EDCs) into food, water, or even the air. These compounds, including phthalates and bisphenol A (BPA), mimic or interfere with your body’s hormones, especially testosterone.

• In a 2020 study using NHANES data, researchers found that higher levels of phthalate metabolites in urine were associated with lower total, free, and bioavailable testosterone in men, particularly those over 60 (Wen et al., Environmental Research).

• Men with occupational exposure to high levels of phthalates—such as those working in plastics manufacturing—showed reduced serum testosterone and increased reports of erectile dysfunction and fatigue (Pan et al., International Journal of Andrology).

• Animal studies also point to a pattern: prenatal or early-life exposure to phthalates can disrupt testosterone production and damage Leydig cells, which are crucial for hormone synthesis (Gray et al., Toxicological Sciences).

It’s not just about industrial exposure anymore. These chemicals are turning up in everyday household items: plastic wrap, shampoo bottles, food containers, and yes, those disposable water bottles we all reach for on the go.

The New Threat: Microplastics and Nanoplastics

While chemical leaching has been on researchers' radar for decades, the rise of microplastics and nanoplastics adds a new layer of concern.

These tiny particles are released as plastics break down in the environment—or even as we open plastic bottles, wash synthetic clothing, or microwave plastic-wrapped meals.

• In 2024, researchers published startling findings in Nature Medicine: human brain tissue contained nanoplastics up to 30 times higher than levels found in liver or kidney, suggesting deep accumulation over time (Wang et al., Nature Medicine).

• Other studies have detected microplastics in sperm, testicular tissue, placentas, and even arterial plaque, raising red flags for both reproductive and cardiovascular health (Prata et al., Science of the Total Environment).

• In lab studies, nanoplastics disrupted the hypothalamic-pituitary-gonadal (HPG) axis—the hormonal command center that regulates testosterone (Jin et al., Environmental Pollution).

These particles don’t just stay in the gut or pass through urine. They can penetrate cell membranes, cross the blood-brain barrier, and trigger oxidative stress and chronic inflammation—two factors closely tied to testosterone suppression.

How Hormone Disruption Shows Up in Real Life

Testosterone doesn’t just drive physical strength or sexual health. It plays a vital role in energy levels, bone density, metabolism, mental sharpness, and mood regulation.

Symptoms of disrupted hormone balance can be subtle at first:

• Low energy or motivation

• Brain fog or difficulty concentrating

• Reduced muscle mass or slower recovery from workouts

• Lower libido or performance changes

• Increased belly fat or blood sugar instability

• Mood swings or irritability

When testosterone drops—even slightly—over time, it can lead to long-term changes in quality of life. And unfortunately, many men brush off these symptoms or attribute them to stress or aging.

But the truth is, some of the culprits might be lurking in your kitchen cabinet or gym bag.

What You Can Do: Practical Steps to Protect Your Hormones

You don’t need to eliminate every trace of plastic to make a difference. But you can dramatically reduce your exposure with a few thoughtful changes.

Here are science-backed, sustainable ways to start:

1. Upgrade Your Water Bottles

Use stainless steel (uncoated) or borosilicate glass bottles instead of disposable plastic. If you do use plastic bottles, avoid leaving them in the sun or heat

• Research has shown that phthalates leach significantly more when plastics are warmed or reused (Wen et al., 2020).

2. Rethink Food Storage and Prep

Don’t microwave food in plastic or cover hot leftovers with plastic wrap. Opt for glass containers or silicone lids instead. Even BPA-free plastics may release other hormone disruptors under heat.

3. Check Your Toiletries

Phthalates often hide in fragrance formulas. Choose unscented or phthalate-free grooming and skincare products. Look for labels that say “fragrance-free” or list full ingredients.

4. Filter Your Drinking Water

Install a carbon block or reverse osmosis filter to reduce potential plastic particles, heavy metals, and other endocrine disruptors in your tap water.

5. Support Your Detox Pathways

The body naturally clears toxins through the liver and kidneys, but it needs proper support. You can help by prioritizing:

• Cruciferous veggies (like broccoli and Brussels sprouts)

• Hydration with filtered water

• Adequate fiber intake

• Antioxidants like vitamin C, selenium, and glutathione precursors

Strengthen Testosterone Naturally

Avoiding exposure is just the beginning. Supporting your body’s natural hormone production through lifestyle changes can offer even bigger benefits:

• Exercise regularly, especially resistance or strength training (Hayes et al., JFMK, 2019)

• Get quality sleep—aim for 7–9 hours of deep, restorative rest

• Reduce stress, which elevates cortisol (a hormone that suppresses testosterone over time)

• Include zinc-rich foods like pumpkin seeds, grass-fed beef, lentils, and shellfish

• Minimize alcohol, which can increase estrogen and suppress testicular function

• Consider adaptogens like ashwagandha, shown to support testosterone in stressed individuals, but check with a healthcare provider first

Final Thoughts: You Have More Control Than You Think

There’s no way to avoid every toxin in today’s world, but you don’t have to be powerless. By becoming more aware of where plastics show up in your life—and taking simple steps to reduce exposure—you’re already moving in the right direction.

If you’ve been struggling with low energy, poor recovery, or mood changes, these changes could be the missing link. And if you’re ready for deeper support, our Aging Elegantly program offers hormone testing, detox support, and personalized lifestyle plans to help you optimize vitality at any age.

Small changes, made consistently, can spark big shifts in how you feel—mentally, physically, and emotionally. Click here to schedule your consultation or contact our office at thejohnsoncenter@gmail.com or 276‑235‑3205.

The Johnson Center for Health services patients in-person in our Blacksburg and Virginia Beach / Norfolk locations. We also offer telemedicine for residents of Virginia and North Carolina!