Differentiating low testosterone from symptoms of a stressed out, busy life. Bonus: 5 ways to naturally improve your testosterone levels.
What Does Low Testosterone Feel Like in Men?
From the European Male Aging Study and the HIM Study by Mulligan, we know exactly what symptoms show up when testosterone drops below necessary levels.
This testosterone decline usually happens right after age 30, when most men are at the peak of their careers. They have stress, weight gain, less exercise, and less focus on their health. Which can all be confused for low testosterone.
- Reduced libido
- Erectile dysfunction
- Reduced morning erections
- Low energy
- Reduced physical strength
- Depressed mood
- Reduced motivation
- Poor concentration
- Sleep disturbances
- Increased body fat
It’s important to differentiate ‘normal’ stress from hypogonadism. Of course, these are just symptoms and lab tests are helpful to differentiate the real underlying cause.
1. Low Sexual Desire
When it comes to decreased sexual desire related to low testosterone, we’re not comparing you to your 18-yo self, but how you were 1-2 years ago.
What to look for:
- Noticeable drop compared to prior baseline
- Less spontaneous desire
- Less mental preoccupation with sex
Of course, this could also be due to thyroid, blood sugar, or various other medical issues. Your doctor will know how to rule out all potential conflicting diagnoses.
2. Reduced Morning Erections
Men with healthy testosterone levels typically wake with erections several times per week. More noticeable when your bladder is full.
A biologic sign of testosterone decline includes a progressive decline in:
- Frequency
- Firmness
- Duration
3. Reduced Drive/Motivation
There is male go-getter-ness that perhaps you had when you were in your 20s and early 30s. It’s a natural inclination towards competitiveness.
When T levels drops it’s common to experience:
- Less motivation
- Less drive to pursue goals
- Feeling “flat” or blunted
4. Increased Visceral Fat
Without adequate testosterone levels your waist starts expanding. It’s a 2-way street with a poor lifestyle which drives and is driven by low testosterone.
- A bigger belly
- Growing love handles
- Softer muscle tone
More fat → more aromatization → lower T → more fat.
5. Reduced Muscle Recovery
If you work out regularly then you know it takes a certain amount of time to recover. Both to feel fresh again and to prevent injuries.
- Slower strength gains
- More soreness
- Harder to maintain muscle mass
6. Depressed Mood/Irritability
No desire to do anything fun? Especially if it shows up with irritability then it’s likely related to hormonal changes.
It’s really important to differentiate between major depressive disorder (MDD) and hormone related changes to mood:
- Low energy
- Low desire to do fun things
- Not suicidal, still able to get out of bed
7. Increased Fatigue & Energy Crash
This is crashing by 3 pm and not having any energy to do anything else. It’s not likely that your energy will recovery later in the evening.
- Not able to pick yourself up
- Crashing towards the end of the day
- Not better with rest
8. Sleep Fragmentation
Low testosterone and poor sleep reinforce each other. If you’re not able to adequately exert yourself throughout the day, it’s unlikely that you’ll get restful sleep.
- Snoring
- Mild sleep apnea
- 2-3 am awakenings
- Not feeling rested after adequate sleep
9. Gynecomastia
It might not be dramatic breast tissue like many boys develop during puberty. But there will be excess fat and tissue accumulations around the breasts.
- Puffy areola
- Softer chest contour
- Softer muscle mass overall
10. Abnormal Metabolic Functions
If you’re doing everything right but you notice increasing A1C, higher Triglycerides, higher blood sugars and insulin levels, that could point to testosterone problems.
- Lower HDL
- Higher HOMA-IR score
- Increasing LDL-C or apoB
It’s Not in Your Head
If a doctor has ever dismissed your symptoms as “it’s in your head” or “psychosomatic”, you have my permission to push back.
In my practice, I rarely see any value in telling someone it’s in their head. If you’re feeling something new with your health, it’s real. The goal is to figure out what you can do to help you feel better. That’s what I do as a health coach.
5 Ways to Improve Your Testosterone Levels
Now that we covered what symptoms you’ll experience if your testosterone levels get too low, here’s what you can do about it.
The current narrative is that if your T is low, you need testosterone replacement. That’s false for most men. The first things you need and can do are:
1. Lose Visceral Fat
Subcutaneous fat won’t matter. Visceral fat:
- Increases aromatase activity (T to E)
- Suppresses the hypothalamic-pituitary pathway
All you need is around a 5% reduction and you’ll see better sleep, more energy, and better mood.
2. Lift Hard or Very Hard
Of course, you’ll have to work up to this gradually. But the act of lifting weights or just exerting yourself physically stimulates testosterone production directly.
- Compound lifts
- Larger muscle groups involved
- Progressive overloading
Once you master the correct form, my favorite exercises are:
- Squats
- Pull ups
- Push ups
- Deadlifts
3. Get More Restful Sleep
10 hours in bed after caffeine, alcohol, and a heavy meal will give you at best 6 hours of halfway decent sleep.
Testosterone is produced primarily during sleep.
Even one week of 5-hour sleep can drop testosterone 10–15%.
Key issues in 30s–40s men:
- Late screen use
- Alcohol at night
- Sleep apnea
- Irregular schedule
4. Focus on Fuel
There’s no “heart diet”, just as there’s no “testosterone diet.” You need enough food to fuel your body, not more, not less.
In my TREND framework, N = nutrition. We need the right amount of calories and nutrients to keep this body functioning. If you need help figuring it out for yourself:
5. Replace the Stress
If you do stressful things, you’ll experience higher cortisol. It’s not easy to get away from it but spending more time with friends, outdoors, exercising, and leisurely reading can help a lot.
Disclaimer:
Dr. Mohammad Ashori is a U.S.-trained family medicine physician turned health coach. The content shared here is for education and general guidance only. It is not personal medical advice, diagnosis, or treatment, and it does not create a doctor–patient relationship. Humans are complicated and context matters. Always talk with your own healthcare team before making medical decisions, changing medications, or ignoring symptoms. This information is to help you add more depth to those conversations.
Want a Clear Metabolic Health Game Plan?
If you’re worried about early metabolic risk (fatty liver, insulin resistance, stubborn weight, or “normal labs” that still don’t match how you feel),
I can help you interpret the right markers and turn them into a simple, realistic plan you can follow.
- Review your key labs and signals (insulin, lipids, liver markers)
- Identify your biggest lever (sleep, stress, food pattern, movement)
- Create a 7–14 day starter plan you can actually stick to
- Pick 2–4 metrics to track so you know it’s working
Book a 1:1 Session With Dr. Ashori
Have labs already? Bring them. If not, we’ll map the best next step and what to ask your clinician for.
