Hormones
Testosterone, oestrogen & balance — for men and women
Hormones regulate almost everything — energy, mood, libido, body composition, sleep quality, bone density, and mental clarity. The good news is that lifestyle choices are among the most powerful levers for maintaining healthy hormone levels at any age.
6 Ways to Raise Testosterone Naturally
Testosterone is important for both men and women. It affects muscle mass, energy, mood, libido, and cognitive function. Levels decline gradually with age — but the rate of decline is heavily influenced by lifestyle.
- Sleep is the #1 testosterone factor. Even one night of poor sleep can reduce testosterone levels by 10–15%.
- Resistance training reliably increases testosterone — particularly compound movements (squats, deadlifts, presses).
- Reduce chronic stress — cortisol and testosterone are inversely related. When one goes up, the other tends to go down.
- Maintain a healthy body fat percentage — excess body fat converts testosterone to oestrogen via an enzyme called aromatase.
- Zinc and vitamin D are both essential cofactors in testosterone synthesis — deficiencies reduce production.
- Alcohol measurably reduces testosterone — even moderate amounts. It is one of the most reliable testosterone suppressants.
- Tongkat Ali (Longjack) [Emerging]: a herb with several human trials showing modest testosterone increases and improved mood — better evidence than most 'T-boosters' but still developing.
A word on testosterone replacement therapy (TRT)
TRT is a medical treatment for men with clinically low testosterone (typically below 300 ng/dl) confirmed by blood test. There is a growing trend of young men with normal levels using TRT to go above the normal range — this carries serious risks including infertility, testicular shrinkage, cardiovascular strain, and increased cancer risk. If you suspect low testosterone, see a doctor and get tested — don't self-prescribe.
The Blood Tests Worth Asking Your Doctor For
| Marker | What to know |
|---|---|
| Total testosterone | Men: 400–700 ng/dl optimal. Women: 15–70 ng/dl. Low levels linked to fatigue, low mood, muscle loss. |
| Free testosterone | More useful than total — measures what's actually available to tissues. Can be low even when total is normal. |
| SHBG | Sex Hormone Binding Globulin — high SHBG reduces free testosterone. Alcohol and low zinc raise SHBG. |
| Oestradiol (E2) | Critical for both sexes. Too low: bone loss, dry skin, mood issues. Too high (men): gynaecomastia, water retention. |
| DHEA-S | Adrenal hormone precursor to testosterone and oestrogen. Declines sharply with age and chronic stress. |
| Thyroid (TSH + Free T3/T4) | Thyroid dysfunction mimics hormone imbalance — fatigue, weight changes, mood. Often missed on basic panels. |
| Prolactin | Elevated prolactin suppresses testosterone and libido. Can be raised by chronic stress, medication, or a pituitary issue. |
Female Hormones: How to Support Balance at Every Life Stage
For women, oestrogen and progesterone levels fluctuate across the menstrual cycle and change significantly around perimenopause and menopause.
- Regular exercise supports healthy oestrogen balance across the lifespan.
- Body fat and hormones are connected — fat tissue produces oestrogen, so very low or very high body fat both create hormonal imbalances.
- Chronic stress disrupts the HPG axis (the hormone control system) and suppresses reproductive hormones.
- Perimenopause symptoms (sleep disruption, mood changes, hot flushes) can often be partially improved by: prioritising sleep, resistance training, reducing alcohol, and stress management.
- HRT (Hormone Replacement Therapy) is a medical decision — discuss with your doctor. Modern evidence suggests benefits often outweigh risks for many women in perimenopause.
How Nasal Breathing Affects Your Hormones
Nasal breathing during sleep is closely linked to testosterone levels in men. Sleep apnea — often made worse by mouth breathing — dramatically suppresses testosterone.
Nasal breathing produces nitric oxide, which improves blood flow and oxygen delivery. Mouth taping during sleep (using medical-grade skin tape across the lips) is a simple intervention some people find helpful.
Key Takeaway
Sleep is the single biggest lifestyle lever for testosterone and oestrogen balance. Everything else comes second.
Connections
Sleep
Sleep is the #1 testosterone factor — the most important item on the list, by a significant margin.
Stress, Breathing & the Nervous System
Cortisol and testosterone are inversely related — chronic stress directly suppresses hormone production.
Addiction, Drugs & the Brain
Alcohol measurably suppresses testosterone and raises oestrogen via aromatase activity — even in moderate amounts.