Menopause and Testosterone

“Doc, you write a lot about the importance of balancing estradiol and progesterone to tame the symptoms of menopause, but you rarely write about testosterone. How important is testosterone for us as menopausal women?”

VERY!

Testosterone and Menopause

Energy • Drive • Metabolism — and why a little T can go a long way

If you’ve ever thought testosterone was just “the guy hormone,” consider this your permission slip to roll your eyes and keep reading.

Women make testosterone too—just in smaller amounts—and it quietly powers some of your most coveted wins: steady energy, resilient mood, strong metabolism, and that “let’s go” spark that gets things done.

Why Women Need Testosterone (Yes, You)

• Energy you can trust: Healthy T helps mitochondria (your cellular batteries) produce ATP more efficiently. The more ATP you produce the more energy you'll have.

• Drive & Motivation: Testosterone supports dopamine, your feel-good hormone, which is directly tied to initiative, confidence, and follow-through. Less “meh,” more “let’s crush this.”

• Metabolism & Body Composition: T helps preserve lean muscle, nudges your resting metabolic rate upward, and keeps belly fat production from throwing your hormones under the bus.

• Mood & Resilience: Balanced T can buffer stress, support libido, and stabilize mood swings. It’s not a magic wand—but it’s a very persuasive nudge.

Signs Your T Might Be Low

• Afternoon energy crashes or slow-start mornings

• Lower motivation, “I know what to do, but I just can't get started."

• Strength plateaus despite effort

• Stubborn fat gain, especially in the muffin zone

• Low or Nonexistent libido

• Dulling of what used to be pleasure zones

• Decreased sense of drive and confidence

• Longer recovery: days of muscle soreness after strenuous work

What Nixes Your “T” (and What Fixes It)

Common drains:

• Chronic stress/cortisol spikes,

• Low protein intake,

• Severe caloric restriction,

• Minimal resistance training,

• Poor sleep,

• Excess alcohol,

• Certain meds,

• Perimenopause and menopause.

High-impact fixes (foundational first):

1. Protein like you mean it: An extra serving of clean, lean animal protein.

2. Pick up something heavy (safely): Put the protein to use through strength training. (Strength training is anything that makes you stronger)

3. Sleep: the legal performance enhancer: 7–8 hours; keep a consistent sleep/wake window.

4. Cycle smart-cardio: Short sprint-like intervals followed by a steady state of recovery, then repeat it four times.

5. Micronutrients: Zinc, magnesium, vitamin D, iron (if deficient), B vitamins. First: Eat foods high in these vitamins. Second: If you don't eat these vitamins and minerals, supplement intentionally.

6. Stress skills that actually work: Breath-work (3-6 breathing), leisurely walks outside, boundaries that stick, and an evening wind-down ritual (without blue lit screens).

7. Alcohol audit: Keep it light. Your hormones will respond accordingly.

8. Intimacy: the more you do it, the more testosterone you will produce.

Testing: What to Ask For

• Total testosterone and free testosterone (or SHBG to calculate free T)

• DHEA-S, estradiol, progesterone (timed to cycle phase if premenopausal)

• Fasting insulin, A1c, lipids, vitamin D, thyroid panel (TSH, Free T4, Free T3, TPOs)

Testing once a year will show if you are on the right or wrong path.

When Lifestyle Isn’t Enough

Some women benefit from targeted supplementation or medically supervised therapy. Quality, dosing, and monitoring matter (a lot). The goal is optimal, not “more.” Side effects are avoidable with the right plan, labs, follow-up, and coach.

What Can Be Done This Week

• Add an extra serving of protein (eggs, Greek yogurt, protein shake.)

• Do at least three strength training sessions: (Weight training, Pilates, Yoga, Kettlebells, Bands, etc.)

• Bedtime routine: (20-minute tech-free buffer and consistent bedtimes)

• Walk 10–15 minutes after your two largest meals.

• Hydrate with 80 to 100 ounces of water daily

Myths, Busted

• “Testosterone will make me bulky.” Muscle takes time (and strategy). You’ll get toned, not turbo-Hulk.

• “Only men need T.” Your mitochondria disagree. Loudly.

• “If my labs are ‘normal,’ I’m fine.” “Normal” may not be “optimal” for you—hormones are more about the subjective than the objective.

The Bottom Line

Testosterone in women is about vitality, not virility. When T is balanced, energy steadies, motivation returns, and your metabolism stops acting like it’s in airplane mode.

Want free, personalized guidance?

Text “OPTIMIZE” to 209-345-9799. I’ll set up a convenient time to help you map labs, and customize a plan to optimize your hormones and weight, restore energy, reignite drive, and reboot metabolism. Please think of me as your hormone concierge.

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Disclaimer:

The information provided in this newsletter is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new supplement, including zinc, especially if you have a medical condition, are pregnant, or are taking medications. Individual needs may vary; this content does not replace the advice of a professional medical expert.

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