This One Hormone Impacts Everything From Mood to Muscle

Testosterone is a vital hormone for both men and women, playing a key role in energy levels, mood, libido, muscle mass, cognitive function, and even bone and brain health. Yet it remains one of the most misunderstood and overlooked hormones, especially when it comes to women and the aging process.

Here’s what most people don’t realize, and what you can do if you suspect your testosterone may be low.

1. Testosterone Naturally Declines With Age — In Men & Women

It's well known that men begin experiencing a gradual drop in testosterone around age 30. What’s less commonly understood is that women experience a similar decline, particularly during perimenopause and menopause.

After 40, many women begin noticing symptoms like fatigue, low libido, mood swings, and mental fog, all of which can be tied to decreasing testosterone, not just estrogen.

2. Low Testosterone Affects Much More Than Sex Drive

Yes, testosterone supports libido, but that’s just one piece. Low levels in both men and women can lead to:

• Chronic fatigue and lack of motivation

• Increased body fat and decreased muscle tone

• Brain fog, poor concentration, and forgetfulness

• Mood swings, anxiety, or depression

• Sleep difficulties and restlessness

These are often dismissed as “normal aging” or stress, but they may actually signal a hormonal imbalance.

3. Chronic Stress Rapidly Reduces Testosterone

When you're under ongoing stress, your body produces cortisol, the primary stress hormone. Over time, cortisol directly suppresses testosterone production, leading to lower levels, even in younger individuals.

This is why stress management techniques like meditation, breathwork, nature walks, and gentle movement are critical for hormonal balance.

4. Diet Has a Direct Impact on Testosterone

Your nutrition either supports or sabotages hormone health. Diets high in processed foods, refined sugar, and alcohol create inflammation and insulin resistance, both of which lower testosterone levels. Additionally, prolonged calorie restriction can place stress on the body and lead to a decrease in testosterone production.

Supportive foods include:

• Healthy fats (avocado, olive oil, nuts)

• High-quality proteins (eggs, wild fish, grass-fed meat)

• Zinc-rich foods (pumpkin seeds, oysters, legumes)

• Leafy greens and cruciferous veggies

5. Testosterone Is Critical for Bone Health

Testosterone supports bone density and joint strength. Low levels increase the risk of osteopenia, osteoporosis, and fractures, especially in postmenopausal women, where estrogen and testosterone are both on the decline.

Optimizing testosterone is a powerful way to protect skeletal health as you age.

6. Brain Function Relies on Balanced Testosterone

Low testosterone has been linked to:

• Brain fog

• Trouble concentrating

• Poor memory

• Mood disorders, including depression

• Increased risk of neurodegenerative disease, like Alzheimer’s

That’s why supporting testosterone can lead to sharper thinking, a brighter mood, and better emotional resilience.

7. It’s Often Misdiagnosed (or Missed Entirely)

Many symptoms of low testosterone mimic other conditions, like hypothyroidism, depression, anxiety, chronic fatigue, or even burnout. And because hormone panels often don’t include a full testosterone profile (especially in women), it’s frequently overlooked or misdiagnosed.

8. Lifestyle Habits Play a Huge Role

While age matters, your habits matter more. Factors that can lower testosterone faster include:

• Poor sleep

• Overtraining or lack of movement

• Excess alcohol or cannabis use

• Sedentary lifestyle

• Being overweight or insulin resistant

Optimizing lifestyle habits can help preserve or even improve testosterone levels, naturally.

9. Low Testosterone Isn’t Just an “Old Man” Issue

Men in their 20s and 30s are increasingly being diagnosed with low testosterone due to high stress, poor nutrition, lack of exercise, and chronic screen time.

If you're young and feel like your libido, energy, or drive is low, it’s worth testing your levels.

10. Hormonal Birth Control Can Impact Testosterone in Women

Certain forms of hormonal birth control, especially those that suppress ovulation, can lower natural testosterone production in women, which may lead to lower libido, energy, and mood changes over time.

This is one reason some women feel “off” or disconnected from their bodies while on certain contraceptives.

11. Medications May Be Reducing Your Testosterone

Common medications like:

• Statins (for cholesterol)

• SSRIs (for depression and anxiety)

can suppress testosterone production as a side effect. If you’ve noticed hormonal symptoms after starting a medication, it’s worth discussing with your provider.

12. Overtraining Can Backfire

Exercise is essential for hormonal health, but too much high-intensity training without enough recovery can drive testosterone down, especially in women or those with adrenal issues.

Balance intense workouts with restorative movement, like walking, stretching, and mobility work.

13. Blood Sugar Imbalances Affect Hormones

Insulin resistance and poor blood sugar control are major drivers of hormonal disruption, including low testosterone. Stabilizing your blood sugar with balanced and consistent meals can improve overall hormone function.

14. Testosterone Therapy Isn’t Just for Men

While Testosterone Replacement Therapy (TRT) is commonly prescribed for men, women can benefit, too especially those experiencing symptoms related to menopause or other hormone imbalances.

Bioidentical testosterone therapy can be a game-changer for energy, libido, mental clarity, and overall vitality.

What You Can Do

If you suspect your testosterone is low, regardless of your gender, the first step is to get the right testing and support.

A functional or integrative approach might include:

• Comprehensive lab testing (blood work or DUTCH testing)

• Supporting adrenal function and managing cortisol

• Nutrition and lifestyle strategies to support hormone production

• Restorative movement and proper recovery

• Sleep optimization and circadian alignment

• Targeted supplements like zinc, magnesium, and adaptogens

• Bioidentical hormone therapy, when appropriate

If you’ve been feeling “off”, tired, irritable, unmotivated, or unlike yourself, it’s not all in your head. It could be in your hormones. And the best part? Hormones are responsive. With the right care, balance can be restored.

Curious if your hormones are behind how you’ve been feeling? Let’s find out, together. Book a free consultation to learn how I can help you.

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