Natural Ways to Support Testosterone During Menopause
When most people think of menopause, estrogen takes center stage. But testosterone—often overlooked—plays a powerful role in women’s health, especially during midlife. Declining testosterone levels can contribute to fatigue, low libido, brain fog, and muscle loss. While testosterone replacement therapy (TRT) may be an option, many women prefer to explore natural ways to support their hormone balance first. We encourage and support that!
At Meno-Start in Tysons, VA, we believe in a holistic approach to menopause care. Here are natural strategies that may help you maintain healthy testosterone levels and overall vitality.
1. Strength Training and Exercise
Strength training is one of the most effective natural ways to support testosterone production. Movements like squats, lunges, deadlifts, and push-ups create microscopic tears in muscle fibers. As your body repairs those muscles, it produces more testosterone to aid recovery. Aim for two to three sessions of resistance training per week, ideally guided by a trainer who understands women’s health.
Pro tip: At Meno-Start’s health and wellness studio, Coach Dulany Washington designs personalized strength and conditioning programs specifically for women navigating menopause.
2. Focus on Hormone-Supporting Nutrition
Your diet can make a meaningful difference in hormone health. Nutrients that support testosterone include:
Zinc: Found in pumpkin seeds, beef, and oysters.
Vitamin D: From sun exposure, fatty fish, or mushrooms.
Healthy fats: Avocados, nuts, olive oil, and coconut oil help support hormone production.
Protein: High-quality protein fuels muscle repair and helps regulate metabolism.
Pro tip: Incorporating salmon, lean poultry, and zinc-rich plant foods can provide your body with the building blocks it needs to maintain hormone balance. Record what you eat and note what is missing. Your diet might surprise you.
3. Prioritize Restful Sleep
Poor sleep is one of the fastest ways to disrupt hormone regulation. During deep sleep, your body produces and regulates many hormones, including testosterone. Aim for seven to eight hours each night and establish a consistent sleep routine.
Pro tip: Keep your bedroom cool and dark for a restful night's sleep. Be sure to turn off or remove electronic devices to ensure your phone or other devices don’t interrupt your sleep with sounds, lights, or vibration.
4. Manage Stress Effectively
Chronic stress increases cortisol, a hormone that suppresses testosterone production. Mindfulness practices, yoga, meditation, or even daily walks can help manage stress and maintain a balanced hormone system.
Pro tip: Keep a journal. Journaling can alleviate the noise from unhelpful thoughts and feelings. Talk to your doctor or mental health professional if you notice mood swings. They can provide proven ways to address suboptimal behavioral and thought patterns.
5. Work with Specialists Who Understand Women’s Needs
A holistic plan that combines fitness, nutrition, and medical oversight ensures you’re supporting your hormone health from all angles. At Meno-Start, we offer integrated programs that address both medical and lifestyle factors.
Pro tip: Get curious and explore local resources. Knowing your options is the first step in taking control of your health and wellness.
Ready to feel more energized and balanced? Schedule a free consultation at Meno-Start in Tysons, VA, to explore our fitness and nutrition solutions today.
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ABOUT THE AUTHOR
Michelle is a marketing strategist and content creator with a passion for health, wellness, and culture.
