Testosterone is a steroid hormone primarily known for its role in male development, but it also plays important roles in women’s health, metabolism and brain function. Often associated with strength, libido and vitality, it is essential for healthy aging in both sexes.
As a key anabolic hormone, it supports muscle maintenance, fat distribution, mood regulation and energy levels, making it critical for preserving healthspan and quality of life with age.
How testosterone works
Testosterone is mainly produced in the testes in men and in the ovaries and adrenal glands in women. Its production is regulated by the hypothalamic-pituitary-gonadal (HPG) axis, a feedback loop that adjusts hormone levels in response to internal signals.
Once released into the bloodstream, it binds to androgen receptors in various tissues, such as muscle, brain, bone and fat, where it influences gene expression and cellular behavior.
In circulation, some testosterone is converted to:
- Dihydrotestosterone (DHT): more potent, influences hair, skin and prostate;
- Estradiol (a form of estrogen) important for bone health and mood.
Functions of testosterone
Testosterone impacts a wide range of physiological systems:
- Muscle and bone: supports lean mass, strength and bone mineral density;
- Libido and reproductive health: regulates sex drive, erectile function and sperm production;
- Mood and brain function: influences motivation, confidence, emotional regulation and mental clarity;
- Metabolism: improves insulin sensitivity, reduces fat accumulation and supports cardiovascular health;
- Red blood cells: stimulates erythropoiesis, improving oxygen delivery and stamina.
These functions make testosterone vital for maintaining energy, resilience and physical performance at any age.
Causes and symptoms of low testosterone
Common causes of low testosterone include:
- Aging and oxidative stress;
- Chronic inflammation and obesity;
- Poor sleep or sleep apnea;
- High stress and elevated cortisol;
- Medications (e.g., opioids, corticosteroids);
- Insulin resistance or chronic illness.
Common symptoms of low testosterone:
- Fatigue and low motivation;
- Reduced libido or sexual performance;
- Loss of muscle and strength;
- Mood changes: anxiety, apathy or depression;
- Increased body fat and decreased bone strength;
- Cognitive decline or mental fog.
Supporting healthy testosterone levels
We can support it naturally through lifestyle changes and nutrient optimization:
1. Exercise and movement
- Resistance training (e.g., weight lifting) is especially effective;
- High-intensity interval training (HIIT) can also boost levels.
2. Sleep and recovery
- Aim for 7–9 hours of sleep per night; testosterone is produced during deep sleep;
- Manage circadian rhythm through regular wake-sleep times and morning light.
3. Nutrition
- Prioritize healthy fats, quality protein and micronutrients such as:
- Zinc (pumpkin seeds, shellfish);
- Magnesium (leafy greens, dark chocolate);
- Vitamin D (sunlight, fatty fish, supplements if deficient);
- Boron and omega-3s.
4. Stress management
- Chronic stress and high cortisol suppress testosterone production;
- Use meditation, nature, breathwork and recovery strategies.
5. Medical interventions (if needed)
- Testosterone replacement therapy (TRT) may be considered under medical guidance;
- Requires ongoing monitoring to balance benefits and risks.
It is a critical hormone for energy, strength, brain function and sexual health. Its gradual decline with age can impact many areas of health, but through the right strategies, exercise, sleep, nutrition and stress reduction, we can support healthy testosterone levels naturally.
In the context of healthy aging, it is not just a hormone of youth, it’s a hormone of resilience, vitality and long term wellness.
