The Hidden Power of Testosterone: Why Women Need It for Energy, Metabolism & Mood
Apr 29, 2025What springs to mind when you hear “testosterone”? Maybe you think of it as the “male hormone” or the one behind deep voices and big muscles. Sound about right? That’s exactly the problem! Somewhere along the way, we started labeling testosterone as a men-only hormone, completely ignoring the fact that women need it just as much.
When levels run low it can lead to a range of health issues, leaving many women wondering why they just don’t feel like themselves anymore. But here’s the thing: Most doctors aren’t testing for it. They’re not asking about it. And that means millions of women are walking around with symptoms they’re told are just part of “getting older” or “being too stressed.”
I’m here to tell you that’s not the case.
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What springs to mind when you hear “testosterone”? Maybe you think of it as the “male hormone” or the one behind deep voices and big muscles. Sound about right? That’s exactly the problem! Somewhere along the way, we started labeling testosterone as a men-only hormone, completely ignoring the fact that women need it just as much.
When levels run low it can lead to a range of health issues, leaving many women wondering why they just don’t feel like themselves anymore. But here’s the thing: Most doctors aren’t testing for it. They’re not asking about it. And that means millions of women are walking around with symptoms they’re told are just part of “getting older” or “being too stressed.”
I’m here to tell you that’s not the case.
In this post, we’re diving deep into why testosterone is essential for women’s health, how stress can tank your levels, and the best ways to naturally support it—so you can feel stronger, more energized, and more like yourself again.
The Essential Role of Testosterone in Women
Testosterone might not get the same attention as estrogen or progesterone in women’s health, but make no mistake, it’s just as important. It’s produced in the ovaries and adrenal glands, playing a very critical role in everything from energy levels to body composition. And when it’s too low? Trust me, you feel it. PMID: 26358173
Here’s exactly what testosterone does for you as a female:
1. Increases Energy & Muscle Strength
- Testosterone helps your cells produce energy and also plays a role in muscle maintenance, which means more strength and less of that dreaded muscle loss as you age.
2. Enhances Libido & Sexual Function
- It’s a key player in desire, arousal, and overall sexual satisfaction, yet it’s rarely discussed when women bring up low libido concerns.
3. Regulates Fat Metabolism & Body Composition
- Testosterone helps your body burn fat more efficiently while maintaining lean muscle, which goes hand-in-hand with a healthy metabolism.
4. Affects Mood, Motivation & Cognitive Function
- Testosterone supports dopamine production, the neurotransmitter that helps with drive, focus, and a sense of well-being.
In short, testosterone is the hormone that keeps you strong, sharp, and energized—yet so many women are walking around with levels that are far too low. And here’s something most people don’t realize: chronic stress is one of the biggest reasons why.
Let’s talk about how that happens.
How Stress Lowers Testosterone
You know that feeling when stress takes over—your energy plummets, your body feels inflamed, and your motivation disappears? That’s not just “being busy” or “getting older.” It’s your hormones responding to chronic stress, and testosterone is one of the biggest casualties.
Your body is wired for survival. When you’re under stress, whether it’s from deadlines, lack of sleep, overtraining, or emotional overwhelm, your adrenal glands pump out cortisol to keep you going. This is helpful in the short term, but when stress is constant, cortisol stays elevated, and that’s where the trouble starts.
Cortisol and testosterone have a see-saw relationship—when one goes up, the other goes down. Why? Because your body prioritizes survival over things like muscle maintenance, libido, and metabolism (all of which rely on testosterone). Chronic stress forces your body to divert resources away from testosterone production to keep making more cortisol.
And what happens when cortisol then takes the reins? This leads to:
- Disrupted ovarian function, affecting how much testosterone your body produces.
- Overburdening of the adrenal glands, which already play a major role in female testosterone production.
- Increasing inflammation, further disrupting hormone balance and making testosterone even harder to regulate.
Over time, this leads to a cascade of symptoms that many women chalk up to aging or burnout, when in reality, their testosterone has taken a hit.
If you’ve been living in a constant state of stress, you might recognize some of these signs:
1. Fatigue & Lack of Motivation
- Feeling drained no matter how much you sleep? Struggling with motivation for workouts, work, or even daily tasks? Testosterone is essential for energy and drive, and without it, everything feels like a struggle.
2. Decreased Muscle Mass & Increased Fat Storage
- Not seeing results in the gym? Struggling with body composition changes, especially around the belly? Low testosterone means less lean muscle and more fat retention, especially when combined with high cortisol.
3. Low Libido & Mood Swings
- If your sex drive has disappeared or you feel emotionally flat, testosterone could be the missing piece. It plays a major role in sexual desire and helps regulate mood by supporting dopamine and serotonin levels.
The good news? You can turn this around!
The effects of stress on testosterone aren’t permanent, but they do require targeted changes to your lifestyle, workouts, and nutrition. Up next, we’ll talk about how to naturally support testosterone, lower stress, and bring your energy, metabolism, and motivation back on track. PMID: 1332368
Natural Ways to Boost Testosterone
If your testosterone levels are running low, believe it or not but you DON’T need synthetic hormones to fix it. Your body has everything it needs to naturally restore balance! The key? Targeted nutrition, strength training, stress management, and certain lifestyle habits. Let’s break it down.
1. Nutrition
What you eat has a direct impact on your testosterone levels. Your body needs the right building blocks to produce hormones efficiently, and without them, testosterone can take a serious hit.
- Prioritize Protein – Amino acids from protein-rich foods support muscle repair and hormone production. Think wild-caught salmon, grass-fed beef, pasture-raised eggs, organic poultry, and plant-based sources like lentils and hemp seeds.
- Eat Healthy Fats – Testosterone is made from cholesterol, which means you need dietary fats to support its production. Load up on omega-3s (wild-caught fish, flaxseeds, walnuts), avocados, olive oil, and raw nuts to provide the raw materials your body needs.
- Optimize Micronutrients – Certain vitamins and minerals are non-negotiable for testosterone levels. These are: zinc (oysters, pumpkin seeds, beef), magnesium (leafy greens, almonds, dark chocolate), and vitamin D (sunlight, fatty fish, fortified foods).
2. Strength Training & Resistance Exercise
If you want to naturally increase testosterone (and get a dose of dopamine whilst you’re at it), nothing beats lifting heavy weights. Compound movements like squats, deadlifts, and pull-ups send a powerful signal to your body to produce more testosterone. Two top tips when it comes to strength training and hormones:
- Use Progressive Overload – This means gradually increasing weight, reps, or intensity over time. It’s one of the most effective ways to trigger hormonal adaptation and keep testosterone levels optimized.
- Avoid Excessive Cardio – While movement is important, excessive endurance exercise (think hours of running or HIIT every day) can actually increase cortisol and decrease testosterone. Prioritize strength training with some low-intensity movement (like walking).
3. Managing Stress
Since stress is one of the biggest testosterone-killers, managing cortisol levels is essential. The first step here would be to prioritize deep, restorative sleep. This is because sleep is when hormone production peaks. Aim for 7-9 hours per night, keep your room cool and dark, and avoid blue light before bed to support testosterone release.
I’d also highly recommend practicing stress-reduction techniques to keep cortisol in check. Some of my favorite include:
- Breathwork (like box breathing) - can instantly calm the nervous system.
- Mindfulness & meditation - improves stress resilience and supports hormone balance.
- Nature exposure (even 20 minutes outside daily) - can lower cortisol and regulate testosterone.
4. Lifestyle Habits
Beyond diet and exercise, your daily habits can either support or sabotage your testosterone levels.
- Reduce Endocrine Disruptors – Toxins from plastics, pesticides, and household chemicals contain hormone disruptors (like BPA and phthalates) that lower testosterone. Use glass or stainless steel containers, organic produce, and natural personal care products whenever possible.
- Get Sunlight & Support Your Circadian Rhythm – Sunlight boosts vitamin D, which is crucial for testosterone production. Plus, morning light exposure helps regulate your sleep-wake cycle, which is key for keeping hormones in balance.
Conclusion
Testosterone isn’t just a “male hormone”—it’s a vital part of women’s health, affecting everything from energy and metabolism to libido and mood. Yet, it’s often overlooked, leaving many women struggling with symptoms they don’t even realize are hormone-related.
However, you have more control over your hormones than you think! By making small, intentional changes, you’ll notice a major difference in how you feel, move, and show up in your daily life.
If you’re tired of feeling sluggish, dealing with unexplained weight gain, or wondering why your motivation just isn’t there anymore, it’s time to take a deeper look at your hormones. Let’s chat! Book a call discovery today and start optimizing your health from the inside out.
Reboot Your Hormone Health Program
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"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition gets to the root of the problem and resolves the actual problem. This differs from conventional medicine, which prescribes multiple meds to deal with symptoms, with little regard for resolving the root cause of the symptoms. Functional nutrition is more personalized, customized, and holistic. My job is to work with your medical team and advocate for you if necessary."
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