Signs you have low testosterone — and what to do about it

Feeling more tired than usual? Noticing a dip in your motivation — or in the bedroom? It might not just be stress or age. Low testosterone could be playing a role.

“Testosterone is a vital hormone that affects everything from mood and energy to muscle mass and sex drive,” says Brant Fulmer, MD, a Geisinger urologist. While it’s most commonly associated with men, both men and women have testosterone. 

In men especially, levels tend to decline with age — starting as early as your 30s. But not all changes are just “getting older.” Sometimes, your body is trying to tell you it needs help.

Here’s how to spot the signs of low testosterone — and what you can do to naturally boost your levels and feel more like yourself again.

1. You’re more tired than usual

Chronic fatigue is one of the most common — and frustrating — signs of low testosterone. If you’re getting enough sleep but still feel wiped out, low T might be the reason.

“Testosterone plays a role in energy regulation,” explains Dr. Fulmer. “When levels drop, it’s not unusual for men to feel constantly tired or unmotivated, even after a full night’s rest.”

2. Your sex drive isn’t what it used to be

A decrease in libido can feel confusing or even alarming. While everyone’s sex drive ebbs and flows, a noticeable and lasting drop may signal low testosterone.

Low T can also affect sexual performance, including erectile function. If things just aren’t working the way they used to, it’s worth talking to your doctor.

3. You’ve lost muscle and gained fat

Noticing more softness around the middle and less definition in your arms or chest? Testosterone helps build and maintain muscle mass. When levels drop, your body may hold onto fat more easily — especially around the abdomen.

 “Even with regular exercise, men with low testosterone may struggle to maintain muscle tone,” says Dr. Fulmer. “This can be incredibly frustrating, especially for those who are active.”

4. You’re moody, anxious or down

Hormones affect mood — and testosterone is no exception. Low levels can lead to irritability, anxiety or symptoms of depression.

While mental health is complex and multifaceted, if you’re feeling persistently “off,” and other symptoms are present too, it might be time to check your hormone levels.

5. Your hair is thinning

Testosterone influences hair growth, so a sudden increase in hair loss — on your head or body — could be a clue.

That said, hair loss can have many causes, including genetics. But if it’s paired with other symptoms, it’s worth exploring.

6. You have trouble concentrating

Brain fog? Trouble staying focused or remembering things? Testosterone has been linked to cognitive function. If you’re having more “off” days than usual, hormone imbalances could be a piece of the puzzle.

So, what causes low testosterone?

While aging is the most common cause, other factors can contribute:

• Chronic stress
• Poor sleep
• Excess alcohol
• Obesity
• Certain medications or health conditions

How to increase testosterone naturally

To boost testosterone without jumping straight to medications, lifestyle changes can make a meaningful difference. Here are some science-backed strategies to raise testosterone naturally:

1. Lift weights

Resistance training is one of the most effective ways to increase testosterone. Try adding strength training to your weekly routine — aim for at least 2 or 3 sessions per week with a goal of increasing muscle mass to displace fat mass. 

2. Prioritize sleep

Your body produces the most testosterone during deep sleep. Adults should aim for 7 to 9 hours a night.

“Sleep is one of the most underrated ways to support healthy testosterone levels,” says Dr. Fulmer. “Even short-term sleep deprivation can cause a noticeable drop.”

3. Lose weight

Weight loss is known to improve testosterone production. Eat for your hormone health: a balanced diet that includes healthy fats, lean proteins and leafy greens is a great start. Vitamin D, zinc and magnesium are particularly important for testosterone production.

4. Reduce stress

High cortisol (your stress hormone) can suppress testosterone. Consider mindfulness, meditation or daily walks to help calm your system. Often you can’t control your circumstances, but you can invest your energy into finding practical ways to manage stress that work for you. 

5. Cut back on alcohol

Excessive drinking can negatively impact testosterone. Moderation is key. Try limiting yourself to no more than 1 or 2 drinks per day. You may be surprised to discover what happens when you stop drinking alcohol. 

When to see a doctor

If you have several of the symptoms above, a simple blood test can determine if your testosterone levels are low. Your PCP or an internist, endocrinologist or urologist can all evaluate you for low T. From there, they can help guide next steps, which may include lifestyle changes or testosterone replacement therapy if appropriate.

“You don’t have to live with low testosterone,” says Dr. Fulmer. “We have effective treatments — and even small changes can make a big difference in how you feel.”

The bottom line

If your energy is low, your mood is off or your workouts aren’t working like they used to, low testosterone might be behind it. The good news? There are plenty of ways to naturally support your levels and start feeling better.

Ready to take the next step? Talk to a healthcare provider and get your levels checked. Because you deserve to feel strong, sharp and energized— at any age.

See also:  

Signs of testicular cancer and the importance of early detection
Can men get breast cancer?
Could erectile dysfunction be a sign of heart disease?