Signs of Low Testosterone in Men – How to Know If Your Hormones Are Holding You Back
- Rick Miller
- Mar 28
- 4 min read
Introduction: Are Your Hormones Quietly Sabotaging You?
You train hard, eat well, and push yourself professionally. But lately, something feels off. You're more tired than usual, your workouts aren't delivering results, and your drive — in every sense — feels blunted.
If that resonates, you’re not alone. Many high-performing men experience a decline in testosterone without even realising it.
The symptoms are often subtle at first, then gradually affect everything from muscle mass to mental sharpness.
In this article, we’ll explore the most common signs of low testosterone in men, what causes it, and natural ways to boost testosterone levels before it holds you back further.
What Is Testosterone, and Why Does It Matter?
Testosterone is a hormone produced primarily in the testes. It plays a critical role in:
Muscle and bone mass
Libido and sexual function
Mood and motivation
Energy and stamina
Cognitive performance
It’s not just a "sex hormone" — it’s a performance hormone.
From your boardroom confidence to your gym performance, testosterone fuels much of what makes you feel at your best.
Key Signs of Low Testosterone in Men
1. Low Energy and Constant Fatigue
Even with a full night’s sleep, you wake up groggy. Your usual energy reserve is gone. Low testosterone interferes with your ability to recharge and perform.
2. Reduced Libido and Sexual Performance
A decline in sexual desire or erectile difficulties is often one of the earliest signs of testosterone imbalance.
3. Loss of Muscle Mass and Strength
Struggling to build or maintain muscle, even with consistent training? Testosterone supports protein synthesis, which is essential for muscle repair and growth.
4. Stubborn Weight Gain
Especially around the midsection. Low testosterone can increase fat storage and reduce insulin sensitivity.
5. Mood Swings, Low Motivation, or Mild Depression
Men with low testosterone often report feeling flat, irritable, or emotionally distant. It’s not "just stress" — hormones may be at play.
6. Poor Recovery from Training
Still sore after a few days? Low testosterone can slow recovery and increase inflammation, making it harder to bounce back.
7. Brain Fog and Difficulty Concentrating
Cognitive sharpness can fade as testosterone drops, especially under pressure or stress.
8. Sleep Issues
Hormonal imbalance often disrupts deep, restorative sleep cycles, creating a vicious cycle of fatigue.
If you’re experiencing several of these symptoms, it may be time to investigate your testosterone levels.
What Causes Low Testosterone in Men?
While natural ageing plays a role, it's not the only factor. Lifestyle and environmental influences often accelerate hormonal decline:
Chronic stress and elevated cortisol
Poor sleep hygiene
Overtraining and lack of recovery
Nutrient deficiencies (e.g. zinc, magnesium, vitamin D)
Exposure to endocrine-disrupting chemicals (plastics, pesticides)
Excess alcohol or processed foods
These modern-day pressures can quietly suppress testosterone — even in men under 40.
The Importance of Accurate Testosterone Testing in London
Most GPs only test total testosterone, which doesn’t tell the full story.
At Miller Health, we specialise in advanced hormone testing that measures:
Total Testosterone
Free Testosterone (the bioavailable form)
SHBG (Sex Hormone Binding Globulin)
Oestradiol (to assess hormone balance)
Cortisol and DHEA (for adrenal health)
Thyroid Function (often interlinked with testosterone)
This data provides a precise hormonal fingerprint, allowing us to spot subtle imbalances early and design a targeted plan.
Natural Ways to Boost Testosterone
Before considering hormone therapy, it’s worth exploring science-backed lifestyle interventions. Here are some evidence-based strategies:
1. Optimise Sleep Quality
Aim for 7-9 hours of uninterrupted sleep. Testosterone is produced primarily during deep sleep cycles.
2. Train Smart – Not Just Hard
Prioritise strength training and high-intensity interval sessions (HIIT), while avoiding chronic cardio or overtraining.
3. Manage Stress Effectively
Incorporate mindfulness, breathwork, or relaxation techniques to keep cortisol levels in check.
4. Improve Your Nutrition
Focus on whole foods, healthy fats, and adequate protein. Ensure sufficient intake of zinc, magnesium, and vitamin D.
5. Reduce Alcohol and Toxins
Cutting back on alcohol and avoiding BPA-containing plastics or processed foods can reduce hormonal disruption.
6. Maintain a Healthy Body Fat %
Excess fat (especially visceral fat) contributes to testosterone conversion into oestrogen. Body recomposition matters.
7. Work with an Expert
Personalised coaching, dietary planning, and regular testing are key to optimising hormone health in the long term.
Pros and Cons of Getting Tested
Pros | Cons |
Identifies hidden hormonal issues | May be an upfront cost (private testing) |
Enables personalised, data-driven action plans | Results can be complex without expert interpretation |
Peace of mind and early intervention | Not all symptoms are hormone-related |
Frequently Asked Questions
Can you have low testosterone even if you're in your 30s?
Yes. While testosterone naturally declines with age, many men under 40 experience symptoms due to stress, lifestyle, or nutrient deficiencies.
Is it better to go private for hormone testing?
Absolutely. Private clinics like Miller Health provide more comprehensive panels and faster, clearer interpretation.
How often should I get tested?
If you're symptomatic, test now. If you're optimising health proactively, testing every 6-12 months is ideal.
Will I need testosterone therapy?
Not necessarily. Many men see dramatic improvements through natural interventions and targeted lifestyle changes.
Final Thoughts: Don’t Settle for Feeling "Fine"
Hormonal health isn’t just about libido or muscle mass — it’s the silent engine behind your performance, energy, and drive.
If you've noticed any of the signs of low testosterone in men, don't ignore them or chalk them up to "just getting older."
At Miller Health, we help men like you uncover what's holding them back, with:
Advanced Testosterone Testing in London
Personalised optimisation strategies
Professional nutrition and lifestyle support
📍 Ready to take control?
Because your best years aren't behind you — they're just waiting for the right support.
I never thought the hormones were holding me back!