Testosterone in women helps brings a sense of self-assurance and self-confidence. It also supports sexual arousal, cognitive performance, energy levels, and muscle mass. Through the conversion to estrogen, testosterone also improves bone density and lowers lipid levels.
In women, testosterone is produced in the ovaries and the adrenal glands. It is also synthesized from DHEA and androstenedione in the skin and fat tissue. Even in menopause, the ovaries and adrenals continue to produce testosterone, with up to half of the testosterone coming from these organs. So why are women in their 40s and 50s seeing a precipitous drop in testosterone?
The five most common reasons I see in my practice are:
1) Long-term emotional stress (divorce, aging parents, teenage kids)
2) Oxidative stress (mold, mycotoxins, mercury, parasites)
3) Chronic lack of sleep due to lifestyle choices, hormonal changes, or histamine triggers
4) Macronutrient deficiencies – not enough carbs to support exercise, not enough protein to support recovery, and not enough fat to support the synthesis of testosterone
5) Zinc, magnesium, boron, selenium, and vitamin D deficiencies
Here are 12 ways to support testosterone levels without hormone replacement:
1. Eat red meat, preferably grass-fed, at least 2x per week. It is rich in zinc and arachidonic acid, which are essential for the synthesis of testosterone.
2. Eat a small portion of carbs. Carbs suppress SHBG to make more T freely available. They also help move amino acids into the muscle to repair damaged tissue.
3. Eat enough fats. I recommend two servings at lunch and dinner. Include nuts and seeds for zinc, magnesium, and boron.
4. Eat enough protein – not excessive and not too low.
5. Use intermittent fasting wisely. If you don’t respond well to it, don’t do it.
6. Take a trace mineral supplement, which includes zinc, boron, magnesium, and selenium, as they support the synthesis of testosterone.
7. Resistance train 4x per week for 20 – 45 minutes. Pilates, barre, bands, weights – the choice is yours depending on the body shape you want.
8. Do not overtrain! You need recovery days. If you move your body into a cortisol-dominant state, you will suppress testosterone and simply feel exhausted.
9. Take vitamin D (2000 IU) if you do not get enough afternoon sun. There is a direct relationship between low vitamin D and low T.
10. Prioritize sleep. Aim for a minimum of 7.5 hours. If you can’t sleep, take a look at an earlier post on sleep.
11. Identify and resolve sources of oxidative and emotional stress. Work with experienced practitioners who can guide you through this.
12. Reassess the BCP as a method of managing perimenopausal symptoms. It can lower freely available testosterone.
Testosterone is a hormone which is the byproduct of lifestyle choices. You can increase your levels with dedicated dietary choices, stress management, and resolving toxicity.
