You’re at work, staring down a long list of tasks, barely able to focus because of the nagging feeling that there’s not enough time in the day. You feel tired and unmotivated, and even though you’ve been hitting the gym, your muscles seem to be shrinking rather than growing. To top it off, your energy levels and mood aren’t what they used to be.

Stress, especially chronic stress, affects every aspect of your life, from your mental health to your hormone balance. If you’ve been feeling like something’s off and are struggling with symptoms like low energy, reduced muscle strength, and even a diminished sex drive, your testosterone levels may be impacted. At Genesis Lifestyle Medicine, we provide customized treatments to help you restore your balance and health.

Why does stress affect testosterone?

Chronic stress elevates cortisol

When stressed, your body goes into a "fight or flight" mode, releasing cortisol, the stress hormone. While this is a useful response to short-term stress, chronic stress causes your cortisol levels to remain elevated. Unfortunately, high cortisol blocks the production and function of testosterone. The more stressed you are, the more cortisol your body releases, reducing testosterone in the process.

Stress triggers poor lifestyle choices

Another way stress impacts testosterone is through your lifestyle choices when under pressure. Stress often leads to unhealthy behaviors such as poor diet, lack of exercise, and inadequate sleep, which further contribute to the decline in testosterone levels. Stress-induced overeating, for example, typically involves high-fat, high-sugar foods, which lead to weight gain and increased body fat—factors closely linked to lower testosterone levels.

Stress disrupts sleep quality

Sleep is crucial for maintaining healthy testosterone levels. However, getting enough quality sleep can feel impossible when you're stressed. Insomnia, frequent waking, or poor sleep patterns are common with high stress, and each of these can further diminish testosterone production. Most of your daily testosterone is produced while you sleep, meaning chronic sleep disruption can significantly impact hormone levels.

The effects of low testosterone

Decreased energy and fatigue

One of the most noticeable signs of low testosterone is constant fatigue. If you’ve been waking up tired or feeling drained throughout the day despite getting enough sleep, your testosterone levels may be to blame. Low testosterone impacts your body’s ability to produce energy, leaving you feeling physically and mentally exhausted.

Reduced muscle mass and strength

Testosterone plays a key role in muscle development. When your testosterone levels drop, your body’s ability to maintain or build muscle weakens. This can result in a noticeable loss of muscle mass and strength, even if you keep a regular exercise routine. Over time, this decline can lead to further health complications like decreased mobility and an increased risk of injury.

Mood swings and irritability

Testosterone doesn’t just impact your physical health; it also affects your mood. Low levels of testosterone are linked to mood swings, irritability, and even depression. If you’ve noticed that you’re feeling more anxious, down, or frustrated without an apparent cause, it could be due to a hormonal imbalance. Restoring your testosterone levels can help you regain emotional stability and improve your overall outlook on life.

Decreased libido and sexual performance

Testosterone is often thought of as the "sex hormone," and for good reason. It plays a crucial role in maintaining a healthy libido and sexual performance. Low testosterone can lead to a diminished interest in sex and can also contribute to erectile dysfunction, which may further strain relationships and affect self-esteem.

How to restore optimal testosterone levels

Manage stress through lifestyle changes

One of the most effective ways to combat low testosterone caused by stress is to manage your stress levels. This could include regular physical activity, mindfulness practices such as meditation or yoga, or even spending more time doing activities you enjoy. Exercise, in particular, can help lower cortisol levels while boosting testosterone production.

Improve sleep hygiene

Since sleep is crucial for testosterone production, prioritizing good sleep hygiene is essential. Establish a consistent sleep schedule, avoid stimulants like caffeine late in the day, and create a restful environment free from distractions. If sleep continues to be an issue, consider seeking help from a healthcare professional who can recommend strategies for improving sleep.

Consider testosterone replacement therapy (TRT)

For many men, lifestyle changes alone may not be enough to restore testosterone levels. In these cases, TRT can be an effective treatment. TRT involves administering testosterone through injections, patches, or gels to help replenish the body's natural levels. At Genesis Lifestyle Medicine, we offer customized TRT treatments to help you restore balance, increase energy, and improve well-being.

Maintain a healthy diet

A diet rich in healthy fats, lean proteins, and vegetables can also help boost testosterone levels. Incorporating foods high in zinc and magnesium, such as nuts, seeds, and leafy greens, can promote testosterone production and improve overall hormone health. Avoiding processed foods and excessive sugar can also significantly improve weight management and support healthy testosterone levels.

The connection between stress and low testosterone is undeniable, but by understanding the underlying causes and taking proactive steps, you can regain control of your health. Whether it’s managing stress, improving sleep, or seeking professional help, there are multiple ways to restore optimal testosterone levels. Schedule  consultation at Genesis Lifestyle Medicine, we support you with personalized treatment plans that address your specific needs and help you feel your best.