On 5 February 2025, IP Inclusive and Jonathan’s Voice co-hosted a webinar “The Myth That Kills Men”. The speaker was TEDx Speaker, trainer and coach Ryan Parke, who focusses on the impact of hormones, lifestyle and goal setting on male mental health. Delivered through a combination of science, story and strategy, this fascinating talk shared the science of male mental health and offered simple steps to support the men you care about.
Read on for our summary of the highlights.
Note: in this presentation and article, references to biological sex (e.g., ‘male’) pertain specifically to physiological traits such as hormones and anatomy, regardless of gender identity.
Ryan Parke – The Men’s Coach
Ryan’s research
Ryan started his research into male mental health after a friend died by suicide. The friend had engaged with talking therapy and taken anti-depressants, so Ryan wanted to understand what more could be done to support men who are struggling.
Based on an evidence-based framework drawing upon over 1000 sources, Ryan focussed in on the link between testosterone levels and both mental and physical health in men. Contrary to popular myth that testosterone is associated with aggression, it actually has a calming effect on men and boys. Further, it is vital for heart health, as well as mental wellbeing in men. He shared that:
- Men with depression have lower testosterone levels on average than those without depression.
- While not widely studied, the limited evidence available suggests that low testosterone in men may be associated with suicide.
Warning signs
Warning signs that could indicate low testosterone levels include:
- Feeling down
- Low energy, poor sleep, irritability
- High blood pressure, poor prostate health, type 2 diabetes, low libido, erectile dysfunction
What can we do?
So, testosterone is protective in maintaining good mental and physical health in men. But what factors impact the levels of testosterone in the body?
Ryan shared 5 key factors for increasing testosterone levels:
- Sleep at least 7-8 hours per night. Testosterone is made when men sleep.
- Nutrition – put (very) simply, natural fats, green vegetables and ginger are good!
- Exercise at least 150 minutes per week. Data shows that exercise can be 1.5 times more effective than antidepressants or CBT at treating depression, stress and anxiety.
- Vitamin D3 – the skin produces vitamin D3 when exposed to sunlight. In the UK winter, a supplement may be required to achieve sufficient levels.
- Sobriety, i.e. periods of not drinking. Each alcoholic drink lowers testosterone levels!
These factors aren’t necessarily a high priority for many men, who may tend to lack sleep, eat poor diets (eg low fat, high carbohydrate), lead an indoor, inactive lifestyle and regularly drink alcohol.
The surprising effect of competition
Ryan shared some fascinating research on the effect of competition on testosterone levels:
- A study in which two monkeys competed for food: testosterone levels in the monkey that got the food increased, whilst those in the other monkey fell to below baseline levels.
- A study in which researchers measured testosterone levels in tennis players after a match and accurately predicted the winner based on this data. Similarly accurate prediction was also achieved in a similar study involving chess players.
For men, the winner of a competition experiences increased testosterone levels, whilst the loser experiences plummeting testosterone levels.
And this effect is observed even in observers who identify with one side in a competition. So, if you or your male partner / colleague / friend is grumpy after their football team (or other sports team) loses, this could explain why!
Ryan’s tip for increasing testosterone levels again after a ‘meaningful loss’ is simply to watch a clip of your team winning!
No ‘one size fits all’ approach
Ryan recognised that there is no ‘one size fits all’ approach. What works for one person won’t work for everyone. Sometimes men think there’s something wrong with them if talking therapy isn’t working but that’s absolutely not the case. Talking therapy is helpful but talking alone is not always the solution. It’s part of it.
Ryan’s work as a coach includes supporting men with practical tips which incorporate the science of increasing testosterone levels alongside supporting them to make small, incremental changes in their lives, at their own pace, that move them towards becoming their ideal selves.
There is so much more to discuss
The interest in the Q&A and Ryan’s responses showed that this talk only just scratched the surface of Ryan’s work and there is so much more to male mental health than the gender stereotype that men don’t seek help.
If you are interested in learning more, Ryan offers a range of engaging talks and workshops which are ideal for organisations that want to take an evidence-based approach to male mental health.
Resources
Ryan Parke – The Men’s Coach – includes information on the training and coaching that Ryan offers, as well as resources and details of his upcoming book, alongside the 1000+ sources upon which his research is based.
Self-testing testosterone levels – Ryan recommends a (finger prick test) kit from Randox Health, but disagrees with the range that Randox considers ‘optimal’. See Ryan’s Resources page.
Please Get In Touch
Jonathan’s Voice would be delighted to hear from you if you’d like to discuss your own organisation’s needs in more detail. They can provide free advice, seminars, workshops, talks and other forms of support and are happy to visit you in person: contact them via their website or email [email protected].
You can contact IP Inclusive by email [email protected].