Let’s talk about something millions of men deal with but often stay silent about—low testosterone. Also known as low T, this condition becomes more common as men age. It’s not just about sex drive or muscle mass—it’s about your overall vitality, strength, and mental sharpness.Testosterone is the hormone that makes men feel like men. It’s produced in the testicles and is responsible for everything from a deeper voice and facial hair to maintaining bone density, producing red blood cells, and even influencing your mood and memory.But here’s the deal: testosterone levels naturally decline as you age. Starting in your 40s, levels can drop about 1% to 2% each year. By the time you’re in your 50s or 60s, you may start noticing changes—like feeling more tired, losing muscle mass, gaining weight, struggling with sexual performance, or feeling more anxious or depressed.Now, that doesn’t mean every man needs testosterone replacement therapy (TRT). There are a lot of factors that can contribute to low T—things like obesity, chronic illness, certain medications, or excessive stress and alcohol use. Sometimes, it’s not about aging alone.
Symptoms That Might Signal Low Testosterone
Some signs to look out for include:
Low libido or erectile dysfunction
Fatigue or lack of energy
Mood swings, depression, or anxiety
Loss of muscle mass
Increased body fat
Anemia
Hot flashes
Trouble concentrating or memory issues
However, remember that having symptoms doesn’t automatically mean you need treatment.
Diagnosing Low T the Right Way
As a urologist, I always remind patients—we don’t treat lab results; we treat people. Diagnosing low testosterone involves more than just a single blood test. Testosterone levels can fluctuate, so we often run several tests—usually in the morning when levels are highest—and pair those results with a full review of your symptoms and overall health.Suppose your testosterone is low, and you have concerning symptoms. In that case, we may do additional tests—like a bone density scan to check for osteoporosis or screening for prostate issues, since testosterone can fuel the growth of prostate cancer in some men.
When TRT Isn’t the Right Call
Testosterone therapy isn’t for everyone. You should avoid it if you:
Have or are at high risk for prostate or breast cancer
Plan to father children soon (TRT can reduce sperm production)
Have untreated sleep apnea or heart failure
Had a recent heart attack or stroke
Are prone to blood clots
Have severe urinary symptoms
These aren’t just minor side effects—they’re serious risks, and we have to look at the whole picture before starting any therapy.
Options for Testosterone Replacement (If It’s Right for You)
If we determine TRT is the right option, there are several ways to go about it:
Skin patch – Worn daily, typically applied in the evening.
Gels – Applied to the skin on your shoulders, arms, or thighs. Wash your hands after use and cover the area with a clean cloth.
Oral therapy – Capsules or tablets that absorb through your gums or cheek twice a day.
Pellets – Implanted under the skin, usually replaced every 3 to 6 months.
Injections – Usually given every 1 to 2 weeks, but can cause hormone swings—some men feel great right after, then crash before the next dose.
Many men start noticing improvements in energy and mood within 4 to 6 weeks. Gains in muscle mass and body composition typically take 3 to 6 months, although they may occur more quickly.
Natural Ways to Boost and Maintain Testosterone—No Prescription Needed
Before testosterone therapy, I always encourage men to take a hard look at their lifestyle. In many cases, your daily habits can either help preserve your testosterone—or quietly chip away at it. It’s also important to regularly monitor your testosterone levels through blood tests, especially as you age, to ensure you’re maintaining a healthy balance.Here are some of the most effective, natural ways to not only support your testosterone levels as you age, but also improve your overall health:
1. Keep Your Weight in Check
One of the biggest culprits behind falling testosterone? Excess body fat—especially around the belly. Visceral fat can disrupt hormonal balance and reduce testosterone levels. The good news? Shedding even a modest amount of weight through healthy eating and regular movement can give your testosterone a noticeable boost—sometimes by as much as 30%.
2. Get Moving—And Lift Heavy Things
Exercise is a testosterone-friendly habit every man should adopt. Both cardio and resistance training support hormonal health, but weightlifting—especially compound movements like squats and bench presses—can provide testosterone with a powerful, natural boost.Aim for moderate to high-intensity workouts a few times a week and maintain consistency. Your body—and your hormones—will thank you.
3. Eat to Support Hormones
What you put on your plate matters. A balanced diet rich in healthy fats, lean proteins, and colorful fruits and vegetables lays the foundation for healthy testosterone production. For instance, include foods like avocados, nuts, and seeds for healthy fats, lean meats and legumes for proteins, and a variety of fruits and vegetables for essential vitamins and minerals.Try adding these testosterone-supporting foods:
Fatty fish (like salmon or mackerel) for omega-3s
Onions and garlic, which may support hormone levels
Oysters, packed with zinc, a key mineral for testosterone
Extra virgin olive oil, known to support testicular function
4. Cut Back on Alcohol
Drinking in moderation is fine for most men, but too much alcohol disrupts hormone production, impairs sexual function, and lowers sperm count. If you’re drinking daily or heavily, it’s time to cut back. I recommend no more than one drink per day—or none at all if you’re already noticing symptoms of low T.
5. Say No to Smoking
While the research is mixed when it comes to nicotine and testosterone levels, there is no question that smokingdamages overall male reproductive health—including sperm quality and fertility. If you smoke or use chewing tobacco, quitting could help restore healthier hormone levels and improve sexual health.
6. Avoid Environmental Hormone Disruptors
Modern life exposes us to numerous chemicals that can disrupt our hormones—especially BPA (bisphenol A), found in some plastics and food can liners. These endocrine-disrupting compounds can lower testosterone and affect fertility.Avoid heating food in plastic, choose BPA-free containers, and limit exposure to synthetic chemicals whenever possible.
7. Prioritize Sleep—It’s When Testosterone Gets to Work
Testosterone is produced while you sleep—especially during the REM cycle. If you’re cutting corners on rest, your hormone levels will suffer. Aim for 7 to 9 hours of quality sleep per night.If you snore loudly or wake up gasping for air, you may have sleep apnea, a condition that’s directly linked to lower testosterone. Get it checked—it’s treatable, and improving your sleep can have a profound impact on your hormones, mood, and libido.
8. Manage Stress—For the Sake of Your Hormones
Chronic stress sends cortisol through the roof—and cortisol is a known testosterone killer. Whether it’s work, finances, or family pressure, high-stress levels take a toll on your energy, drive, and even your sex life.Find outlets that help you unwind—exercise, meditation, prayer, hobbies, or even therapy. You’ll feel better, and your hormones will, too.
The Bottom Line
Testosterone therapy can be a game-changer for the right man. However, it’s not a one-size-fits-all approach, and it’s not something to jump into without a thorough evaluation. If you’re noticing changes in how you feel, don’t guess—get tested. Consult with your doctor to understand the risks and benefits and make an informed decision.Your health isn’t just about numbers—it’s about living the life you want to live with energy, confidence, and clarity.Dr. David Samadiis the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.
