Testosterone: The Surprising Brain and Energy Booster

Most of us hear “testosterone” and think of men. Yet women produce and need testosterone too, just in smaller amounts. In fact, testosterone is the most abundant biologically active hormone in women’s bodies – even more so than estrogen . It’s made in our ovaries and adrenal glands (and a little in peripheral tissues), and it acts as a natural energizer, mood booster, libido driver, and more. Think of testosterone as an unsung hero of women’s health: crucial for feeling strong, sharp, and vibrant, especially as we navigate our 40s, 50s, and beyond.

If you’re a woman juggling the demands of perimenopause, stress, and modern life, you might be wondering why you’ve been so tired, or where your spark went. Hormone shifts could be part of the answer. Testosterone levels tend to peak when we’re in our 20s, then gradually decline with age . By the time a woman reaches menopause, her testosterone is only about a quarter of what it was at its peak . This natural decline can leave you feeling flat – many women report a lack of energy, “brain fog,” and a diminished libido as their testosterone falls . It’s not “all in your head”! Fluctuating testosterone (often alongside changing estrogen) can have real effects on how you feel day to day.

In this article, we’ll demystify testosterone and its effects on women. We’ll cover what testosterone actually is, how women’s bodies produce it, the roles it plays in everything from mood to metabolism, and what happens when you have too little or too much. My goal is to give you practical, empowering knowledge – no confusing medical jargon or salesy pitches, just real-world insights into your hormones. Let’s dive in.

What Is Testosterone and How Do Women Produce It?

Testosterone is a steroid hormone belonging to the androgen family – the group of hormones often dubbed “male hormones.” Yes, men have a lot more (about 10–20 times higher levels than women), which is why testosterone causes typically male traits like deep voices, more body hair, and greater muscle mass in men . But women absolutely produce testosterone as well, and it’s essential for us too.

Where does female testosterone come from? Primarily from the ovaries and adrenal glands. Our ovaries release testosterone directly into the bloodstream, and our adrenal glands (small glands atop the kidneys) also secrete a portion . Additionally, other hormones (like DHEA and androstenedione, produced by the ovaries and adrenals) can convert into testosterone in the body . In other words, women have a built-in system for making this hormone – it’s not just imported “from Mars,” so to speak! Some of that testosterone even converts into estrogen, showing how interconnected our hormones are .

From puberty onward, women maintain a delicate balance of testosterone. During our reproductive years, a healthy woman’s total testosterone level is only a fraction of a man’s, but it’s just right for her female physiology. Levels usually peak in the 20s, when many women feel naturally energetic and strong, and then slowly taper off. By menopause (around age 50), testosterone can decline significantly – as noted, to roughly 25% of youthful levels . If a woman undergoes surgical menopause (removal of ovaries), testosterone drops suddenly and dramatically, since the ovaries produce about half of our testosterone

It’s worth noting that every woman’s hormone timeline is unique. Some might feel the effects of declining testosterone earlier (for example, women with certain health issues or those under extreme stress), while others may not notice changes until after menopause. But broadly, aging and hormonal transitions (perimenopause/menopause) bring a natural dip in testosterone.

You might wonder: why haven’t I heard much about women’s testosterone? Culturally, we’ve focused a lot on estrogen and progesterone (also crucial hormones). Testosterone often flies under the radar, but it’s time to change that! Understanding this hormone can shed light on many subtle health shifts women experience in midlife. Let’s look at what testosterone actually does for us.

The Many Roles of Testosterone in Women’s Health

Testosterone might be famed for building muscles or fueling male libido, but in women it wears many hats. It has receptors all over the body, which means its influence is widespread . Here are some of testosterone’s key roles for women:

• Mood and Mental Well-Being: Testosterone is a natural mood stabilizer. It helps regulate neurotransmitters like serotonin and dopamine, which are brain chemicals that affect your mood and pleasure/reward feelings . Healthy testosterone levels can contribute to feeling more upbeat, confident, and emotionally resilient. Many women notice that when their testosterone is balanced, they have fewer mood swings and a brighter overall outlook. Conversely, low testosterone has been linked to depressed mood and even a higher risk of depression in women . (Interestingly, too-high testosterone can also be associated with mood disturbances like anxiety or irritability – more on that later .) The bottom line: this hormone helps keep our mental state on an even keel.

• Cognitive Function (Brain Fog & Clarity): Ever experienced “menopause brain” or that foggy feeling? Testosterone plays a part in cognitive sharpness. It supports the growth and strength of nerves in the brain and even promotes healthy blood flow, which can protect memory . Adequate testosterone is associated with better focus, quicker recall, and that sense of mental clarity we all crave. Some emerging research suggests testosterone may help protect memory and cognitive function as we age . Women often report that when their testosterone is optimal, they think more clearly and have less of that frustrating forgetfulness. So if you’re dealing with brain fog, hormones like testosterone (alongside estrogen) could be pieces of the puzzle.

• Energy and Vitality: Do you remember the steady energy you had in your younger years? Testosterone is a key driver of that “get-up-and-go” energy and overall vitality. It works on a cellular level to help maintain muscle cells and red blood cell production, which combats fatigue. Many women with low testosterone feel exhausted, “flat,” or easily wiped out . In fact, fatigue is one of the hallmark signs of low T in women. On the flip side, when testosterone is in balance, women often experience better stamina, improved motivation, and even more restful sleep (because testosterone is involved in sleep quality too ). It’s that subtle hormone pep in your step that helps you tackle your day instead of feeling like you’re dragging. If you’re always tired despite a good routine, it might be worth considering if hormones are contributing.

• Libido and Sexual Health: Testosterone is famously linked to sex drive – and that holds true for women as well as men. It is often called the “hormone of desire” because it helps spark libido (your interest in sex) and the physical pleasure you get from intimacy . In women, testosterone contributes to sexual arousal, sensitivity, and orgasm. When levels dip, many women notice their desire for sex diminishes, or sex isn’t as satisfying as it used to be. Studies have found an association between low testosterone and low sexual desire in women . In menopause, some women choose testosterone therapy specifically to address a flagging libido that estrogen alone didn’t fix . Beyond libido, testosterone also supports vaginal tissue health and blood flow, working together with estrogen to keep things comfortable. So if you’ve been feeling like your romantic spark is fading, hormones (including testosterone) might be a factor. The good news is that this is a biological issue, not a personal failing – and there are ways to address it.

• Muscles, Bones, and Metabolism: Testosterone is an anabolic hormone, meaning it helps build and strengthen tissues – notably muscle and bone. For women, having adequate testosterone makes it easier to maintain muscle mass and tone . This is not about bodybuilders; it’s about everyday strength and metabolism. Muscle is our metabolic engine – the more muscle you have, the more calories your body burns at rest. Thus, testosterone indirectly keeps your metabolism humming by preserving muscle . When testosterone is low, women often experience loss of muscle tone and strength, and may notice it’s easier to gain weight (especially fat) or harder to keep weight off . In fact, research shows low T in women is linked with increased body fat and difficulties building muscle . Testosterone also partners with estrogen to maintain bone density – it helps keep our bones strong and less prone to fractures . So this hormone is a key player in preventing osteoporosis as we age. In short, testosterone influences our body composition: fewer aches, more strength, and a healthier ratio of lean mass to fat when it’s in balance. That translates to feeling physically capable and maintaining a healthy weight much easier.

• Overall Metabolic Health and Blood Sugar Balance: Beyond body composition, testosterone interacts with insulin and other metabolic hormones. Adequate testosterone may aid in better blood sugar control and lipid (cholesterol) metabolism, supporting heart health . On the other hand, too much testosterone (like in polycystic ovary syndrome) often goes hand-in-hand with insulin resistance, weight gain, and higher risks of metabolic issues . So it’s a balancing act – testosterone should neither be too low nor too high for optimal metabolic wellness. We’ll touch more on this when we discuss high testosterone levels.

As you can see, testosterone wears many hats in the female body – influencing our mind, mood, muscles, and more. It’s one of the reasons a hormone imbalance can make you feel “not yourself.” Next, let’s talk about what happens when your testosterone is out of balance, starting with levels that are too low, and then too high.

When Women’s Testosterone Is Too Low

Having lower-than-optimal testosterone is far from uncommon – it can happen naturally with age, or due to various health and lifestyle factors. Women in perimenopause and menopause often experience low testosterone as part of the hormonal rollercoaster. But younger women can have low T as well, especially if certain conditions apply (for example, if you’ve had your ovaries removed, or if your adrenal glands aren’t functioning well). It’s even possible to have symptoms of low testosterone while still technically in the “normal” lab range – because what’s normal for one woman might not feel great for another. Here are some signs and symptoms of low testosterone in women to be aware of:

• Low libido and sexual dissatisfaction: A persistent decrease in sex drive is one of the hallmark signs . You might rarely think about or desire sex, and when you do have intimacy, it may be less pleasurable or harder to reach orgasm. (This symptom is so common that there’s a term for it when it causes distress – Hypoactive Sexual Desire Disorder.) Vaginal dryness or discomfort during sex can also occur, partly because testosterone helps maintain healthy vaginal tissues and sensation .

• Fatigue and low energy: Feeling exhausted all the time, even when you’ve slept, can indicate low T . It’s that bone-tired, no-motivation fatigue. You might find that your stamina for exercise or daily activities isn’t what it used to be. Many women with low testosterone describe a “blah” feeling – like your get-up-and-go got up and went.

• Mood changes – depression or anxiety: Because testosterone influences brain chemistry, mood dips can accompany low levels. This might manifest as feeling down, blue, or more tearful than usual, or conversely feeling anxious and irritable for no clear reason . Research has found a link between low testosterone and depressed mood in women . You may notice you’ve lost some confidence or zest for life that you used to have.

• Brain fog and memory issues: Struggling to concentrate, forgetting words or why you walked into a room, feeling like your mind is in a haze – these cognitive symptoms can be related to low testosterone (especially when combined with dropping estrogen). Many women in midlife report difficulty with focus or memory when their hormones shift. Low T can contribute to that fuzzy-headed feeling where mental tasks seem harder than before .

• Muscle weakness and loss of strength: You might observe that your muscles feel weaker, your grip strength isn’t as good, or you tire quickly when lifting objects or exercising. Low testosterone contributes to loss of muscle mass and tone . Over time, this can lead to a softer physique and even joint pains or poor posture as supporting muscles weaken. You may also find exercise yields fewer results than it once did – e.g. you’re not getting toned as easily – which can be demotivating.

• Increase in body fat or weight gain: Along with muscle loss often comes a creeping increase in fat, especially around the midsection. If your waistline is expanding despite healthy habits, hormones could be at play. Low T is associated with a higher body fat percentage in women . You might notice it’s harder to lose weight than it used to be, or fat redistributes in ways you don’t expect. (This often overlaps with menopause-related changes too.)

• Other physical changes: Some women experience thinning hair (head hair loss or just less volume) with low testosterone, since androgens can affect hair growth cycles . Dry skin and a reduction in skin elasticity are also reported. Additionally, low T can contribute to trouble sleeping (insomnia or poor sleep quality) , which then makes fatigue and mood issues worse – a vicious cycle. You might also notice decreased bone density over time (though you won’t feel that directly, it shows up in bone scans), raising concerns about osteoporosis .

If several of these issues sound familiar, it could point to low testosterone levels. Of course, these symptoms can have other causes too – thyroid problems, low iron, high stress, and more can mimic low T symptoms . That’s why it’s important to look at the whole picture. A blood test can measure your testosterone, but interpreting it isn’t always straightforward. There’s no single “perfect number” for women, and levels fluctuate during your menstrual cycle and even throughout the day . So a savvy healthcare provider will consider your symptoms alongside your lab results to determine if low testosterone may be an issue for you .

What causes low testosterone in women? The most common reason is simply age and ovarian changes – as we approach menopause, our ovaries wind down testosterone production (on top of the big drop in estrogen) . By menopause, many women have considerably less testosterone circulating than in their younger years. If you’ve had both ovaries removed (oophorectomy), your testosterone level can plummet very suddenly (by about 50% or more in 24 hours) , since the ovaries were major producers.

Beyond that, there are other potential causes:

• Chronic stress: Ongoing stress can suppress the body’s sex hormone production. High cortisol (your stress hormone) effectively tells your brain and ovaries “now’s not the time for reproduction,” which can lower signals to produce testosterone. In extreme cases, women under intense stress (or extreme exercise/weight loss) can develop something called hypothalamic amenorrhea – where stress causes the menstrual cycle to stop and hormones, including testosterone, to drop off . Even if not that severe, stress unbalances the hormonal symphony. (One study found that acute stress in women significantly reduced testosterone levels shortly afterward .) So managing stress isn’t just good for peace of mind – it protects your hormones, too.

• Medications and birth control: Certain medications can lower testosterone. A big one is the oral contraceptive pill – the Pill can switch off ovarian testosterone production and increase a protein (SHBG) that binds up testosterone, leading to much less free testosterone activity in your body . This is why some women on the Pill experience low libido or mood changes. Other meds, like corticosteroids (e.g. prednisone), or anti-androgen drugs (sometimes given for acne or excess hair) can also blunt your body’s testosterone . Opioid pain medications and some chemotherapy drugs are additional examples. If you’re on long-term medication and feeling symptoms of low T, it’s worth discussing with your doctor.

• Other health conditions: Various medical issues can result in low T. For instance, pituitary gland tumors or dysfunction (since the pituitary regulates ovarian hormone production) can lead to low sex hormones . Adrenal insufficiency (Addison’s disease) is another, as the adrenals contribute to androgen production . Certain genetic conditions like Turner syndrome (where ovaries don’t fully develop) cause low ovarian hormones including T . Malnutrition or very low BMI (as seen in anorexia) will also tank your hormone levels – the body can’t make hormones without sufficient calories and fats. Early or premature menopause (before age 40) is another cause of lower testosterone at a younger age .

If you suspect low testosterone is an issue for you, the first step is to talk to a healthcare provider who understands women’s hormones. They can order appropriate blood tests (usually measuring “total testosterone” and possibly “free testosterone” or DHEA) and, importantly, help rule out other causes of your symptoms. Treating low testosterone can range from lifestyle changes (more on that in a moment) to, in some cases, testosterone replacement therapy. There isn’t a testosterone pill officially approved for women, but doctors sometimes prescribe a very low-dose testosterone cream, gel, or patch off-label to women who are clearly deficient and suffering – particularly to address severe low libido . This can be effective for some women (especially post-menopausal women with sexual dysfunction ), but it must be done carefully under medical supervision, because too high a dose can cause side effects like acne, facial hair, or voice changes . Many women prefer to start with lifestyle adjustments and see if that improves their levels and symptoms before considering medication.

Speaking of which – what can you do, day-to-day, to support healthy testosterone levels? Start with the fundamentals: nutrition, exercise, and stress management. Dietary fats (like those from avocados, olive oil, nuts, and fish) are building blocks for hormones, so extremely low-fat diets can lower your testosterone. Eating a balanced diet with adequate protein and plenty of vegetables helps provide the nutrients (like zinc, magnesium, vitamin D) that our bodies use to produce sex hormones . Strength training exercise is a fantastic natural booster – when you build muscle through resistance training, your body responds by producing a bit more testosterone to support that effort . Even simple weight-bearing exercises (squats, yoga, or lifting groceries) can help over time. And don’t underestimate sleep: most testosterone release in women happens during deep sleep, so chronically skimping on sleep can leave your hormones in a lull. Finally, managing stress (through activities like yoga, meditation, walks in nature, or talking with friends/therapists) can lower cortisol, which in turn frees your body to prioritize sex hormone balance again. These lifestyle steps can make a noticeable difference in how you feel. I’ve seen clients regain their sparkle by making tweaks in these areas – sometimes avoiding the need for any medical testosterone therapy at all.

In summary, low testosterone in women is common and can put a drag on your quality of life – but it’s something you can address. By recognizing the signs and taking action (with both lifestyle and medical guidance), you can often restore your hormone harmony. Next, let’s look at the other end of the spectrum: what about when a woman’s testosterone is too high?

When Testosterone Levels Are Too High in Women

On the flip side, some women deal with excess testosterone or hyperandrogenism (meaning higher-than-normal levels of male-type hormones). This is also relatively common – it tends to affect women of reproductive age and can cause a suite of symptoms that impact appearance, cycles, and overall health. The most prevalent cause of high testosterone in women is a condition you may have heard of: Polycystic Ovary Syndrome (PCOS). In fact, PCOS is the culprit in an estimated 80–90% of women with persistent high testosterone levels . Around 5–10% of all women of childbearing age are thought to have PCOS or another form of hyperandrogenism , so we’re not talking rare unicorns here – this is something many women experience.

What are the signs of high testosterone in women? They often look quite different from the signs of low T. Here are the common ones:

• Skin problems (acne and oiliness): Androgens boost sebum (oil) production in the skin. Excess testosterone can lead to stubborn acne – often the cystic, hormonal kind along the jawline – and noticeably oily skin . If you’re well past your teen years but still battling breakouts or greasy skin, high androgens might be a factor. These breakouts can flare up especially around your menstrual cycle when hormone swings interact with already elevated T.

• Unwanted hair growth (hirsutism): High testosterone can cause coarse, dark hair to grow in a male-pattern distribution – commonly on the chin, upper lip, cheeks, chest, abdomen, or back . You might find yourself waxing or plucking more often than you’d like. This condition is called hirsutism, and it’s one of the most distressing symptoms for many women with high T. Essentially, hair follicles in those areas respond to the extra androgen by shifting into “male” mode.

• Hair loss on scalp: Ironically, while body hair may increase, the hair on your head can thin out if testosterone is too high – typically a thinning at the crown or temples (think male-pattern baldness) . This happens because some testosterone converts to a potent form called DHT, which can shrink scalp hair follicles. Women with hyperandrogenism might notice widening of their part or more hair shedding than normal.

• Irregular menstrual cycles: Testosterone (and related androgens) can disrupt the normal balance of female reproductive hormones that orchestrate our menstrual cycle. Women with high T often experience irregular periods – cycles that are very long (>35 days apart), very short, or completely absent (amenorrhea) . You might skip periods for months, or have unpredictable bleeding. This is a hallmark of PCOS: the ovaries often don’t ovulate regularly when testosterone and other androgens are in excess.

• Polycystic ovaries and fertility issues: The term PCOS comes from the tendency for the ovaries to develop multiple small follicles (mistakenly called “cysts”) due to irregular ovulation. High testosterone is both a cause and effect in this scenario. Women with high T may have difficulty conceiving (fertility struggles) because irregular or absent ovulation means fewer chances for pregnancy . If trying to get pregnant, this can be a key sign. Even if you’re not trying for a baby, the hormonal imbalance can cause symptoms like PMS, pelvic pain, or ovarian cyst pains.

• Weight gain, especially around the midsection: Many (though not all) women with PCOS/high testosterone have a tendency to gain weight or find it hard to lose weight, particularly around the abdomen. This is partly due to insulin resistance – high testosterone often goes hand-in-hand with elevated insulin levels, which promote fat storage . You might notice you’ve developed a bit of a belly even if the rest of you is relatively lean, or that weight piles on quickly with any diet slip. This “apple-shaped” weight gain is a clue, and it also ties into higher risks of diabetes and cholesterol issues in PCOS.

• Mood and other systemic symptoms: High androgen levels can sometimes affect mood and behavior. Some women report feeling more irritable, aggressive, or prone to mood swings when their testosterone is very high – this is somewhat anecdotal but aligns with research linking high androgen levels to increased aggression in both men and women . There can also be sleep disturbances (some PCOS patients have higher risk of sleep apnea, for instance). And you might experience pelvic pain or frequent ovarian cysts causing cramps due to the hormonal imbalance. It’s a full-body issue, not just cosmetic.

If you recognize these symptoms, it’s important to get a proper evaluation. High testosterone in women is usually diagnosed via blood tests and an assessment of symptoms/history. PCOS (Polycystic Ovary Syndrome) is by far the most common diagnosis associated with female hyperandrogenism. Essentially, PCOS is a hormonal syndrome where the ovaries produce excess androgens (like testosterone), often spurred by a complex mix of genetic and environmental factors. One major driver is insulin resistance: high insulin levels (often from genetics, diet, and lifestyle) stimulate the ovaries to make more testosterone, and also decrease a protein (SHBG) that normally binds testosterone, resulting in even more free testosterone in the bloodstream . Stress can also be a contributor – elevated cortisol may tweak the hormonal signals in a way that promotes ovarian overproduction of androgens (and the adrenal glands can directly produce more androgens under stress too). As a nutritionist, I often see that stress and diet are huge players in PCOS. In fact, research and clinical experience have shown that losing excess weight (if overweight) and reducing insulin-spiking foods can significantly improve high testosterone levels and symptoms for many women . One expert even suggested renaming PCOS to “Metabolic Reproductive Syndrome” to highlight how metabolism and hormones are intertwined .

It’s not only PCOS that can cause high androgens, though. Other, less common causes include Congenital Adrenal Hyperplasia (CAH) – a genetic condition where the adrenal glands overproduce androgens from birth – and Cushing’s syndrome (overactive adrenal glands due to a pituitary tumor or steroid medication, leading to high cortisol and secondary high androgens) . There are also rare androgen-secreting tumors on the ovaries or adrenal glands that can cause a sudden, severe spike in testosterone . But to stress, these are uncommon. If symptoms developed very rapidly or extremely (say, a woman grows facial hair and deepens her voice within a few months), doctors will investigate those rarer causes . However, for the vast majority of women, high testosterone is a chronic, more gradual issue usually tied to PCOS or metabolic factors.

What can you do if you have high testosterone or PCOS? First, consult your doctor for an accurate diagnosis. They may do bloodwork and an ultrasound of your ovaries. If PCOS is confirmed or suspected, treatment often involves lifestyle modifications as the first line. Diet is key: a diet that balances blood sugar can help tame insulin and in turn reduce androgen levels. This means focusing on whole foods, plenty of fiber, protein, and healthy fats, while cutting back on refined carbohydrates and excess sugars. In my practice, I’ve had clients with PCOS see dramatic improvements by adopting a low-GL (glycemic load) eating plan – their cycles normalized and symptoms eased as their insulin sensitivity improved. Weight loss (even a modest 5-10% of body weight if overweight) has been shown to lower testosterone and restore ovulation in many PCOS women . Exercise helps too, both resistance training (to improve insulin sensitivity and body composition) and cardio.

Stress management is equally important here. Why? As mentioned, stress can aggravate hormonal imbalance. Excess cortisol can prompt your adrenal glands to pump out more androgen hormones, potentially worsening hirsutism or cycle issues. Michele Chevalley Hedge often emphasizes managing “rushing woman’s syndrome” – that chronically stressed state – to help rebalance hormones. High stress can also raise insulin (due to cortisol’s effects), creating a double whammy for PCOS. So, incorporating stress reduction techniques (be it yoga, meditation, long walks, or simply carving out me-time to relax) is not just good for your sanity but can actively help rebalance testosterone. One client story I love: a woman with PCOS who had irregular cycles and fertility issues started managing her stress (she cut back on excessive high-intensity workouts and did more yoga, and set boundaries at work to reduce burnout) alongside a cleaner diet. Within a few months, her period returned and she eventually conceived. Her acne also improved. This isn’t magic; it’s the body recalibrating when given a chance.

Medically, treatment for high testosterone might include medications. Doctors sometimes prescribe birth control pills to PCOS patients – ironically, while the Pill can lower testosterone (which can relieve symptoms like acne and hair growth ), it doesn’t fix the root causes and isn’t suitable for everyone. Other medications include metformin (to improve insulin sensitivity) and spironolactone (an anti-androgen that helps with acne and hirsutism). These can be very helpful in managing symptoms. If you’re trying to conceive, fertility medications like letrozole or clomiphene are used to induce ovulation in women with PCOS. Each woman’s treatment plan will vary, and it’s important to have a healthcare provider who listens and tailors the approach to your goals (be it symptom control, skin health, or fertility, etc.).

The empowering news is that high testosterone levels can often be tamed with the right approach. PCOS and hormonal imbalances respond well to lifestyle changes in many cases – you have more control than you might think. Nutritional changes, for instance, can “rebalance” hormones: improving diet and reducing sugar has helped women restore regular cycles and even achieve pregnancies that once seemed out of reach . I always remind women: these hormonal conditions are common, and nothing to be ashamed of. With knowledge and support, you can manage the symptoms and protect your long-term health.

Finding Hormonal Balance in a Modern World

Whether you’re dealing with too little testosterone, too much, or you’re not quite sure – remember that balance is the goal. When it comes to hormones like testosterone, it’s like Goldilocks: you don’t want too low or too high; you want just right for you. Both extremes can cause problems (interestingly, studies show both low and high testosterone are linked to depression and reduced wellbeing in women ). So the aim is to support your body in maintaining a healthy middle ground.

Modern life isn’t always kind to our hormones. Chronic stress, poor sleep, processed-food diets, and environmental toxins – these can all nudge our delicate hormone balance off track. For example, chronic stress (high cortisol) can put the brakes on our reproductive hormones, potentially lowering testosterone when we need it and contributing to conditions like PCOS that raise testosterone in other cases . It’s a bit paradoxical, but stress can both suppress hormones or exacerbate imbalances, depending on the context. Likewise, diets high in sugar and refined carbs can spike insulin, which, as we saw, may drive ovarian testosterone production and mess with ovulation . And being overly sedentary can reduce the little spikes of testosterone we get from physical activity, while extreme over-exercising can stress the body and lower sex hormones.

So what’s a woman to do? The encouraging fact is that lifestyle adjustments have a powerful impact on hormonal balance. We’ve touched on many already, but here’s a quick recap of practical steps to optimize your testosterone (and overall hormone) health:

• Eat a balanced, nutrient-dense diet: Focus on whole foods – plenty of vegetables, high-quality proteins, healthy fats, and moderate complex carbs. This provides the nutrients needed for hormone production (like zinc, B vitamins, and essential fatty acids) and helps keep blood sugar stable, which is crucial for hormone harmony. For instance, leafy greens, fatty fish, nuts, seeds, and avocados are great choices that have been associated with better hormone levels . Avoid extreme dieting or starvation diets; under-eating can send your body into conservation mode, lowering sex hormones. And watch excessive sugar – the occasional treat is fine, but a consistently high-sugar diet is hard on insulin and can indirectly worsen androgen excess.

• Stay active (but don’t overdo it): Regular exercise is one of the best things you can do for hormonal health. Strength training and interval training can boost testosterone naturally (in a good way) by building muscle and improving insulin sensitivity . Aim for a balanced routine: a mix of cardio, strength, and flexibility. However, note that overtraining without enough rest (like doing intense workouts 7 days a week) can elevate cortisol and actually suppress reproductive hormones, especially if you’re not fueling yourself adequately. So find an active lifestyle that energizes you rather than depletes you.

• Prioritize sleep: I can’t stress this enough – get good sleep. Aim for 7–9 hours of quality sleep per night. Our hormones follow a daily rhythm, and a lot of restorative hormone release happens at night. Poor sleep or chronic sleep deprivation has been linked to lower testosterone in both men and women, as well as worse insulin resistance. Create a calming bedtime routine, limit screens before bed, and make your sleep environment cozy and dark. You’ll not only feel better but also give your hormones a chance to reset each night.

• Manage stress: Life is busy and often stressful, but finding ways to cope is key for hormone balance. High stress can make symptoms of both low and high testosterone worse. Consider integrating stress-reduction techniques into your routine: meditation, deep breathing exercises, yoga, journaling, or even enjoyable hobbies can all lower cortisol levels. Social support is huge too – talking with friends, joining a community or support group, or seeing a counselor can help you navigate life’s challenges without internalizing too much stress. Remember, self-care isn’t selfish; it’s necessary. As I often say, you can’t pour from an empty cup – taking care of your stress levels will help stabilize your whole system, hormones included.

• Work with professionals when needed: If lifestyle changes aren’t enough or your symptoms are significantly affecting your life, don’t hesitate to seek medical help. This might involve working with an integrative healthcare practitioner or an endocrinologist/gynecologist who understands hormonal health. They can offer treatments like hormone therapy, if appropriate, or other medications in the case of high T. There’s absolutely no shame in needing a little medical assistance – for example, using a prescribed testosterone gel in menopause to rekindle libido, or taking medication to tame PCOS symptoms. Modern medicine plus lifestyle is often the winning combo.

Finally, educate yourself and listen to your body. You’ve taken the time to read about testosterone today – that’s a great start! Keep learning about your hormones (perhaps read up on estrogen, progesterone, thyroid, etc., since they all dance together). Pay attention to patterns in your moods, energy, and cycles. Your body sends messages; by tuning in, you can catch hormonal imbalances early and take action.

Above all, remember that you’re not alone. So many women experience the ebb and flow of hormones, especially in midlife. It’s not a personal failure or something to “just put up with.” It’s a call to understand and support your body in new ways. Whether it’s that unexplained fatigue, the vanished libido, or the skin acting up like you’re 16 again – knowing testosterone’s role can be incredibly empowering. Instead of feeling at the mercy of mysterious symptoms, you can approach your health with clarity and options.

I want to leave you with this: You are the CEO of your own health. By understanding hormones like testosterone, you gain tools to make informed decisions for your well-being. Maybe that means adding more protein to your breakfast to fuel your hormones, or maybe it means booking an appointment with your doctor to discuss a hormone test. Maybe it’s simply sharing this newfound knowledge with a friend who’s been struggling in silence. Information is power – especially when it comes to women’s health, which has too often been under-discussed.

Embrace the fact that yes, we women have testosterone! – and it’s not something to fear. It’s one of our many superpowers when in balance. By caring for your body and mind in a holistic way, you can help keep this unsung hero hormone working for you, not against you. Here’s to balanced hormones and vibrant living at every age!

References

1. Gonzalez, M. et al. (2020). Testosterone and cognition in women. Neuroendocrinology. PMID: 32005009

2. Rasgon, N.L., & Altshuler, L.L. (2015). Hormone replacement therapy and mood in perimenopausal women. Am J Psychiatry. PMID: 25725912

3. Zarrouf, F.A. et al. (2009). Testosterone and depression: Systematic review and meta-analysis. J Psychiatr Pract. PMID: 19787229

4. Sherwin, B.B. (2021). Testosterone and memory in women: A review. Menopause. PMID: 33417066

5. Davis, S.R. & Wahlin-Jacobsen, S. (2015, 2022). Testosterone in women—the clinical significance. Climacteric.

6. Davison, S.L. et al. (2005). Relationships between self-reported sexual desire, testosterone levels and well-being in women. J Clin Endocrinol Metab.

7. Montalcini, T. et al. (2017). Testosterone and mitochondrial function: the biochemical link to energy and fatigue. Frontiers in Endocrinology.

8. Medscape (2025). Testosterone and Women’s Health: Lessons From Australia.