🧠 Testosterone 101: What It Is, Why It Matters & How to Naturally Improve It

👋 Hey Team FITT—Let’s Talk Hormones.

Testosterone isn’t just about big lifts or gym gains. It’s a hormone that plays a key role in how strong you feel, how well you recover, and even how motivated you are to get moving.

Whether you’re training for your first triathlon or building better habits, understanding your hormones is part of becoming your strongest, healthiest self. Let’s break down what testosterone is, why it matters, and how to keep it working in your favour—naturally.

💡 What Is Testosterone, Anyway?

Testosterone is a hormone produced primarily in the testes (in men) and ovaries (in women), and in smaller amounts by the adrenal glands. It plays a vital role in:

• Building and maintaining muscle and bone mass

• Regulating energy, drive, and libido

• Supporting mood, motivation, and mental clarity

• Producing red blood cells

• Managing fat distribution

👉 According to the NHS, low levels of testosterone can affect everything from your physical performance to your mental health.

⚙️ How Testosterone Works

Your brain (specifically the hypothalamus and pituitary gland) sends signals to trigger testosterone production. Levels are highest during adolescence and early adulthood, and they decline gradually with age—around 1% per year after your 30s.

But here’s the good news: you can positively influence testosterone production through movement, nutrition, sleep, and stress management. No shortcuts—just smart habits.

🚨 Signs Your Testosterone Might Be Low

You don’t need blood work to notice if your hormones are off. Common symptoms include:

• Fatigue, low energy, or "brain fog"

• Reduced libido or sexual performance

• Mood dips, irritability, or lack of drive

• Muscle loss or stubborn fat gain (especially around the belly)

• Slower recovery or decreased stamina

If these sound familiar and persist, it’s worth speaking with your GP. They can check your levels with a simple morning blood test.

🛠️ 6 Natural Ways to Support Healthy Testosterone

At Coached Fitt, we’re big believers in performance through lifestyle. These strategies are proven, practical, and perfect for anyone starting out:

1. Lift Weights, Especially Compound Lifts

Strength training is a testosterone booster. Squats, deadlifts, rows, and presses stimulate natural hormone production and build the lean tissue your body thrives on.

2. Sleep Like It’s Your Job

No recovery = no progress. Aim for 7–9 hours of sleep to support hormone function, memory, and muscle repair.

3. Eat to Fuel, Not Restrict

Focus on:

• Healthy fats (avocados, nuts, olive oil)

• Zinc-rich foods (meat, seeds, shellfish)

• Vitamin D (sunlight, oily fish, or supplements)

4. Manage Your Stress

High cortisol = low testosterone. Breathe, walk, meditate, journal—find your daily reset button.

5. Move Daily, Rest Weekly

Consistent training is great—but so is strategic rest. Recovery days allow your body to reset and recharge.

6. Keep Your Weight in Check

Carrying excess fat, especially around the waist, can throw your hormone balance off. Aim for a steady, sustainable approach to fat loss with support from your coach.

🔑 Why Optimising Testosterone Matters

Balanced testosterone isn’t just about physique—it supports:

• Stable mood and mental focus

• Higher energy and motivation

• Improved sexual wellness

• Faster recovery between sessions

• Greater resilience to stress

• Stronger bones and joints

And let’s be real—when your hormones are in check, everything feels easier.

🩺 When to Seek Medical Advice

If lifestyle changes aren’t improving your symptoms, check in with your GP. They may recommend a hormone panel and discuss treatment options if needed. The NHS offers clear guidance on diagnosis and hormone therapy.

🙋‍♂️ FAQs: Your Testosterone Questions, Answered

Do women need testosterone too?
Yes! It helps regulate muscle tone, sex drive, and mood in both men and women.

Do testosterone boosters work?
Most over-the-counter “testosterone boosters” are under-researched. Focus on proven methods first—like strength training, sleep, and diet.

Can too much cardio lower testosterone?
Overtraining with poor recovery can raise cortisol and reduce testosterone. Our tip? Pair endurance with strength, and take your recovery seriously.

💬 Final Word from Coached FITT

Whether you’re chasing your next PB or just want to feel more like yourself, hormone health is part of the puzzle. Take care of your body, train with purpose, and know that your strongest self starts from the inside out.

Need help building a training or nutrition plan that works with your hormones? Get in touch—we coach the whole athlete, not just the workouts.

Sources

• NHS

• British Journal of Sports Medicine

• NICE Guidelines