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Low Testosterone in Women & How To Fix It

Updated: Jul 27, 2023

What is Testosterone?

Everyone is talking about low testosterone in men, but no one is talking about low testosterone in women. So let's talk about low testosterone in women & how to fix it. For females, our testosterone starts to rapidly decline once we hit our 30s. Add in some kids, lack of sleep, stress from family and career, and our Standard American Diet and you will really see your levels plummet. Many women’s first solution is to go to the doctor and get a prescription. But what if I told you there are lifestyle changes you can make to help mitigate that decline?

Testosterone helps to promote lean muscle mass and suppress fat gain. And the more muscle you have and the more sleep you get the better your testosterone and metabolic rate will be. Testosterone gives us our sex drive, mental alertness, energy, and drive. We need it to feel good and remain healthy, especially into our older years as we age.

Men cycle testosterone in and out of their bodies every 15 minutes, they have a 24-hour hormone cycle. Women have a 28-30 day hormone cycle that has to contend with estrogen, testosterone, and progesterone. We get our surge of testosterone in the middle of the month, typically days 11-15 of our cycle. Knowing this, you may notice a shift in your mood and even your libido. If you don’t, then likely your testosterone is low.

Causes of Low Testosterone in Women & How To Fix it

Chronic stress is the biggest driver of low testosterone in women, along with lack of sleep, excess alcohol consumption, low-fat diets, chronic low-carb diets, prolonged calorie restriction or malnutrition, i.e poor diet, obesity, and high estrogen.

These almost all beget one another, it is a vicious cycle and you can’t just fix one thing, you need to make an effort to correct any and all of these issues. It is also helpful to note testosterone has been declining in men by about 1.2-1.3 % each year since 1980. The reasons for this are things like stress and environmental factors like phthalates, plastics, and xenoestrogens.

These are all toxins found in our plastic products, nail polish, fragrances, shampoos, lotions, makeup, processed foods, and the air we breathe. So knowing this, you can imagine if there is a steady decline in men’s testosterone there is definitely a decline in women’s testosterone. We are the biggest consumer of these products!

Symptoms of Low Testosterone in Women

If you are experiencing these symptoms, it is likely you have low T:

Decreased Libido

Early senility

Memory problems or reduced mental power

Poor Concentration



Fatigue and Weakness

Passive Attitude


Less Interest in normal activities


Weight Gain

Tips to Increase Testosterone Levels

Lose body fat (the right way, by making sustainable habit changes you can keep, no crash diets)

Resistance training and lifting weights (at least your body weight), high-intensity exercise, and high-intensity interval training in moderation, will also help. Weight training is proven to increase DHEA which is a precursor to testosterone. Find a program you like in a gym you are comfortable with and enjoy going to and doing the following:

  • Eating a minimum of 35-40% of your calories from healthy fats, like avocado, coconut oil, extra-virgin olive oil, nuts, seeds, and animal fats.

  • Consuming foods that contain zinc and selenium. Brazil nuts, sunflower seeds, and pumpkin seeds are good sources of these minerals.

  • Get at least 7-8 hours of sleep per night.

  • Reduce your stress levels.

  • Consume whole-food carbohydrates.

  • Supplement with adequate Vitamin D and Boron daily.

Working with a professional and expert in this field can save time, money, and frustration in the long run, so don’t wait! Book a Free Discovery call to find out how 1-on-1 nutrition and lifestyle coaching can help you!

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