What You Should Know About Hormones
See Hormones As An Ongoing Conversation
Hormones aren’t switches you flip on and off. They’re part of a constant internal conversation between the brain and body. Produced by endocrine glands throughout the body, they send signals that influence everything from energy production and metabolism to mood, sleep and recovery. “They’re always responding to what’s happening around you,” says nutritionist Jo Rowe. “Light exposure, stress levels, how well you’ve slept, what you’re eating – all of it feeds into hormone signalling.” That’s why hormone issues rarely show up as one obvious symptom. More often, they appear as a collection of small changes – like lower energy, lighter sleep, slower recovery or a dip in motivation – that creep in gradually.
Think Beyond Testosterone
Testosterone is the hormone that gets most airtime – and for good reason. It helps maintain muscle mass, regulates libido, supports mood, and contributes to mental clarity. But there are several other hormones working alongside it. DHEA – a precursor to both testosterone and oestrogen – helps with mood and sex drive. Thyroid hormones influence metabolic rate and cognitive sharpness. Cortisol – our main stress hormone – is essential in short bursts for energy and focus, but problematic when elevated long term. Insulin manages blood sugar and energy stability. Melatonin governs sleep cycles. Even oestrogen (yes, men have it too) supports blood flow, mood, and brain health. “Testosterone is important, but male vitality depends on the entire network being in balance,” says Dr Paris Acharya, co-founder of The Ardour Clinic. “When one hormone is off, the others often follow.”
Spot The Early Warning Signs
Hormonal shifts show up as a quiet change in how you feel day to day – energy that dips sooner than it used to, sleep that feels lighter or recovery that takes longer. “Low testosterone tends to show up long before men realise what’s behind it,” says Jo. “Fatigue, lower mood, reduced stamina or drive often creep in gradually, so they’re easily blamed on stress or a busy phase of life.” Paris hears the same thing in clinic. “Men rarely come in thinking it’s hormonal,” she says. “They just say they don’t quite feel like themselves anymore.” What’s often overlooked is that low testosterone isn’t only about how you feel today. Jo notes that chronically low levels are associated with increased risk of cardiovascular disease, type 2 diabetes, dementia and osteoporosis, making early awareness a long-term investment in your health.
Know When Levels Start To Drop
After peaking in late adolescence, testosterone levels tend to stabilise in your twenties. Around 30, they start to decline – on average by about 1% a year. That might not sound like much, but over time, especially if you’re not looking after the basics, it adds up. “It’s not like falling off a cliff,” says Jo. “It’s more like a dimmer switch turning down slowly." Poor sleep, chronic stress, ultra-processed diets, alcohol and sedentary habits accelerate this decline. And it’s not just about testosterone levels dropping. Your body can also become less sensitive to the testosterone it does have, which compounds the issue.
Get On Top Of Stress
Stress is one of the biggest disruptors of hormone balance. When the body is under chronic pressure, it prioritises cortisol at the expense of testosterone. “Cortisol and testosterone work in opposition,” says Jo. “When cortisol stays high for long periods, testosterone production tends to fall.” Poor sleep compounds the issue. Late nights, inconsistent schedules and constant stimulation keep the nervous system switched on, making it harder for hormones to reset. Paris describes it as a cumulative effect: “Add stress, sleep deprivation and overtraining together, and you create a hormonal environment that makes recovery and balance very difficult.”
Eat With Hormones In Mind
“Protein is essential for your hormones,” says Jo. “Most men do well aiming for 1.2-1.6g per kilo of body weight, using a mix of animal and plant sources.” In practical terms, that means building meals around protein rather than treating it as an afterthought. Healthy fats matter too. “Cholesterol is a building block for testosterone,” she explains. “Omega-3 fats help reduce inflammation and support hormone signalling.” Think olive oil, oily fish, nuts, seeds and avocado. Fruit and vegetables do more behind the scenes than most people realise. “Different colours provide different protective compounds,” says Jo. “Lower inflammation is linked with healthier testosterone levels, and fibre supports gut health and the clearance of used hormones.” Micronutrients also play a supporting role. Magnesium helps buffer the impact of stress on testosterone, zinc supports testosterone production and prostate health, selenium supports antioxidant defence and sperm function, while vitamin D and B vitamins contribute to hormone production and energy.
Train Smart
Exercise is one of the most powerful natural tools for supporting hormones – but only when it’s balanced. “Resistance training four to five times a week can significantly increase testosterone and growth hormone,” says Jo. “HIIT supports metabolic health, while regular low-intensity movement helps keep cortisol down.” But more isn’t always better. “Overtraining without recovery can push hormones in the opposite direction,” she warns. Body composition matters too. “Excess abdominal fat increases conversion of testosterone to oestrogen, while being significantly underweight can also suppress testosterone production,” says Jo. “Training for hormones isn’t about extremes. It’s about consistency, recovery and supporting muscle mass.”
Sort Your Sleep
Sleep is non-negotiable for hormone health. “Testosterone is primarily produced during REM sleep,” says Jo. “Poor sleep is consistently linked to significant reductions in testosterone levels in men.” Seven to nine hours, consistent bed and wake times, and a dark, cool room all support deeper sleep. Morning light exposure within the first hour of waking helps anchor circadian rhythm, and supports healthier cortisol and melatonin patterns.
Clean Up Your Environment
You don’t need to live in a detox bubble, but it’s worth being mindful of environmental toxins. Chemicals like BPA – found in plastic – along with phthalates (in fragrances and personal care) and parabens (most commonly found in skincare) can mimic or interfere with hormone function. “We’re not saying throw everything out,” says Jo, “but swap plastic containers for glass, avoid microwaving food in plastic, and choose unscented or natural grooming products. It’s about reducing cumulative load.”
Don’t Rush Into TRT
Testosterone replacement therapy (TRT) is on the rise, but it’s not a cure-all – and it's not a decision to take lightly. “When testosterone is truly low and symptoms are affecting quality of life, TRT can be transformative,” says Paris. “But it shouldn’t be the first line of defence.” Jumping on TRT without fixing lifestyle factors can suppress natural production even further. That means you might feel better short-term but become dependent long-term. Instead, start with a full hormone panel, assess your lifestyle, and work with a practitioner who takes a whole-body view. In the meantime, get outside early, lift something heavy a few times a week, and make sure your dinner isn’t coming out of a packet. Your hormones will thank you for it.
For more, visit JR-Nutrition.co.uk & TheArdourClinic.com
DISCLAIMER: Features published by SLMan are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.
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