Testosterone is often labeled as the “male hormone”, but in reality, it’s essential for both men and women. While men produce significantly more testosterone than women, both sexes rely on this vital hormone for various functions beyond just libido or muscle mass. As we age, testosterone levels naturally decline—and this drop can have widespread effects on physical, mental and emotional health.

In men, testosterone is primarily produced in the testes, while in women, smaller amounts are produced by the ovaries and adrenal glands. For men, testosterone supports muscle strength, bone density, fat distribution, red blood cell production, mood stability and sexual function. In women, it plays a role in maintaining libido, energy, mood and muscle tone.

For men, testosterone levels peak during adolescence and early adulthood, then begin to decline after age 30 at the rate of approximately 1 percent each year. In women, testosterone levels typically start declining in their 20s, with a sharper drop around perimenopause and menopause.

This decline can result in symptoms such as decreased libido, fatigue or low energy, muscle loss and increased body fat, mood swings or irritability, poor concentration or memory, or sleep disturbances.

According to a study published in The Journal of Clinical Endocrinology & Metabolism in 2013, low testosterone levels have been linked to higher risks of metabolic syndrome, type 2 diabetes, and cardiovascular issues in both men and women. The authors noted, “Optimal testosterone levels are associated with better quality of life, body composition, and metabolic function.”

Holistic Ways to Support Testosterone Naturally

While hormone replacement therapy (HRT) may be an option for some, many people are seeking natural, holistic ways to support testosterone production and balance. Here are several effective approaches:

1. Exercise, Especially Resistance Training

Lifting weights and high-intensity interval training (HIIT) have been shown to naturally increase testosterone levels. Strength training helps stimulate the production of growth hormone and testosterone, particularly in men.

2. Get Quality Sleep

Sleep deprivation significantly lowers testosterone production. Aim for seven to nine hours of quality sleep each night, as testosterone is primarily produced during deep REM sleep.

3. Reduce Stress

Chronic stress elevates cortisol, which suppresses testosterone production. Mind-body practices like yoga, meditation, breathwork and spending time in nature can help reduce cortisol levels and support hormone balance.

4. Eat Testosterone-Supportive Foods

Zinc and vitamin D are crucial for testosterone production. Foods like oysters, pumpkin seeds, spinach, eggs, mushrooms and fatty fish (like salmon) are great additions to a hormone-supportive diet.

5. Avoid Endocrine Disruptors

Plastics, parabens and other chemicals found in personal care products and processed foods can interfere with hormone function. Switching to clean, organic, and natural products can make a significant difference.

Testosterone is far more than a “sex hormone”. It’s a core component of our vitality, strength and well-being—for both men and women. While aging is inevitable, hormonal decline doesn’t have to leave us feeling depleted. Through holistic practices and lifestyle adjustments, we can support our bodies’ natural hormone production and maintain vibrant health at every stage of life.

Dr. Asare Christian of Aether Medicine, in
Wayne, PA, is a board-certified physician specializing in regenerative and functional medicine. With a focus on restoring balance through integrative approaches, Christian empowers patients to optimize hormones, including testosterone, naturally—supporting long-term vitality, energy and wellness from the inside out. For more information or to make an appointment, call 484-806-1101 or visit www.AetherMedicine.com.