Low Energy at 35? The Testosterone Questions Worth Asking
Testosterone gets blamed for everything. Here is what actually tends to affect it, and what you can change this week.
Testosterone naturally declines slowly with age, but for most men in their 30s and 40s, lifestyle has a bigger day-to-day effect than the calendar. Sleep, body fat, stress and training all play a part.
Common patterns
- Sleeping under six hours on most nights
- Extra weight around the waist
- Long periods of high stress with little recovery
- Lots of cardio but little or no strength training
- Regular heavy drinking
The basics that move the needle
- Seven to nine hours of sleep. Much of the daily testosterone release happens during sleep.
- Lift heavy things two to four times a week, focusing on big movements such as squats, rows and presses.
- Eat enough protein and don’t crash-diet, because very low calorie intake suppresses hormones.
- Get some daylight and stay active during the day.
- Manage stress, since cortisol and testosterone tend to move in opposite directions.
Know when to get tested
Low libido, erectile problems, loss of muscle, low mood or fatigue that don’t improve with better sleep and training are worth raising with a doctor. A blood test is the only way to measure testosterone, ideally taken in the morning.
This article is for general education and is not medical advice. Talk to a qualified healthcare professional about your own health.