Testosterone is often associated with potency, libido and masculinity — but this hormone plays a much broader role in the body than many people think. Both men and women produce testosterone, and levels begin to decline naturally as early as the age of 30. For some, it passes gradually and imperceptibly, while others notice it on both physical and mental health.

What does testosterone do in the body? Testosterone is essential for muscle growth, bone mass, metabolism, energy levels, and cognitive function. It affects sleep, mood and ability to recoup after physical and mental strain. In women, it also regulates sex drive, energy and hormonal balance along with estrogen and progesterone.

What happens when the level drops? In men, testosterone decline begins gradually after the age of 30 — about 1% annually. In women, levels drop faster during menopause.
Symptoms can be:

• Lower energy levels
• Increased fat storage (especially around the abdomen)
• Decreased muscle mass and strength
• Worse recovery
• Decreased sex drive
• More depressed mood or irritability

What affects the fall? Factors such as poor sleep, chronic stress, overtraining, and unfavorable diet can accelerate testosterone decline. Sedentary sitting, alcohol, low vitamin D and blood sugar imbalances also come into play.

What can you do about it? The good news is that lifestyle choices have a huge impact. High-quality sleep, strength training, reduced stress and intake of nutritious foods (especially with zinc, magnesium and healthy fatty acids) can help optimize levels.

It's not necessarily about getting “more” testosterone — but avoiding it dropping unnecessarily early and sharply. It is about giving the body the support to function optimally.

Do you want to know how your hormones are? Livity gives you insights into testosterone, blood sugar, stress and recovery — and helps you understand what your body needs to perform and feel good.

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