Testosterone and Menopause
The Hormone Behind Energy, Strength, and Desire
Testosterone isn’t just for men. Women’s bodies make it, too, mainly in the ovaries and adrenal glands. It gives you some of your drive — in energy, in mood, and in intimacy. It also helps keep muscles firm and recover quickly after activity.
As menopause sets in, testosterone levels taper off. Many people don’t even notice, while others know something has changed and become frustrated.
Symptoms of Testosterone Decline
Testosterone decline can show up as:
Lack of interest in sex: Desire feels lower, even when your connection is strong.
Less energy or motivation: Everyday tasks feel harder to start or finish.
Slower recovery after exercise: Muscles stay sore longer after activity.
Less enthusiasm: Things you once enjoyed feel harder to get excited about.
Not everyone feels all of these, but even subtle shifts can add up over time.
Lifestyle Strategies
The good news is that lifestyle habits go a long way toward supporting testosterone levels and minimizing the effects of decline:
Strength and resistance training: Lifting weights is pivotal to maintaining muscle mass and bone strength. Resistance bands are perfect for small spaces or when you travel.
Balanced nutrition: Protein-rich foods (beans, fish, eggs, lean meats, or tofu) give your body the building blocks for hormones and muscle repair.
Prioritize rest: Sleep is essential for hormone balance, including testosterone.
Keep stress in check: Stress raises cortisol, which can counteract testosterone and leave you exhausted.
Medical Options
Testosterone therapy for women exists, but it’s not commonly prescribed. When it is, it’s usually reserved for those with severe symptoms — especially loss of sexual desire that isn’t helped by lifestyle changes.
Options may include low-dose gels, patches, or injections, but they require close medical supervision because of potential side effects.
Closing Thoughts
Testosterone may not be the first hormone you think of in menopause, but its influence is real. From energy to libido to muscle tone, it plays a role in how strong and vibrant you feel.
With wise lifestyle choices — and medical guidance if needed — you can stay in tune with your body and maintain vitality through this stage of life.
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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
