Low energy, more fat, less muscle? Let’s talk hormones.
Why Hormones Matter More Than You Think
Ageing changes your body—mostly because it changes your hormones.
Testosterone, growth hormone, and cortisol levels shift over time, and the effects show up in how you feel, train, and recover.
But here’s the good news: You’re not powerless. There’s a lot you can do to work with your body through these changes.
What Happens to Men’s Hormones as They Age
From your 30s onwards, your body starts a slow hormonal shift that can leave you feeling like you’re running on half a battery. It’s not sudden—it creeps in gradually.
What worked for you in your 20s suddenly stops delivering the same results.
You train hard, but muscle gain feels slower. You eat the same, but the belly creeps in. You sleep, but it doesn’t feel as restorative.
Testosterone Decline: The Silent Energy Thief
Testosterone is the engine behind your strength, drive, and recovery.
From around age 30, testosterone levels decline by about 1% per year. It doesn’t sound like much—until you hit your 40s and realise that recovery takes longer, muscle loss creeps in, and belly fat sticks around no matter how many miles you run.
Low testosterone can also sap your motivation, making it harder to stay consistent with your training.
Cortisol Imbalance: The Stress Effect
Add stress to the mix—work deadlines, family pressures, poor sleep—and you get chronically elevated cortisol.
Cortisol is your body’s “fight or flight” hormone, useful in short bursts but destructive when it lingers.
High cortisol can lower testosterone, slow muscle recovery, and push your body to store fat (especially around your middle). It’s a classic double whammy: less muscle, more fat, and a general feeling of being ‘off.’
Growth Hormone Decline
Growth hormone helps repair muscles, burn fat, and maintain skin and bone health. As levels drop with age, you may notice slower recovery from workouts and more aches and pains.
Recognising the Signs
You might be feeling the effects of these hormonal shifts if:
- You’re losing muscle, despite hitting the gym regularly.
- You’re gaining fat (especially around the belly) without changing your diet.
- You feel constantly tired, even after a full night’s sleep.
- Your drive—at the gym or elsewhere—feels dulled.
- Your mood is low, or you feel more irritable than usual.
What You Can Do About It
Strength Train—And Lift Heavy
Strength training is non-negotiable if you want to fight back against muscle loss. But how you train matters.
Focus on compound movements like squats, deadlifts, presses, and rows. These aren’t just ‘big lifts’—they’re your body’s hormonal reset button, triggering the release of testosterone and growth hormone.
Aim for 3–4 sessions per week, pushing for progressive overload (that means gradually increasing weight or reps). According to the Journal of Strength and Conditioning Research, resistance training with moderate to heavy loads produces a significant increase in testosterone. And no, you don’t need to chase PRs every week—consistent, smart programming is what counts.
At Foundry, we specialise in personal training tailored to your individual needs. Most of our clients aren’t just looking for gung-ho group classes designed to make you sweat—they want expert coaching that meets them where they are and helps them build strength for life.
Sleep: Your Underrated Recovery Tool
Testosterone production happens mostly during deep sleep. Miss out on sleep, and you miss out on your body’s natural hormone boost.
One week of poor sleep can drop your testosterone by 10–15%.
So getting 6–9 hours isn’t a ‘nice to have’—it’s essential. Start with the basics:
- Wind down early: Reduce blue light exposure from screens 60 minutes before bed.
- Keep it cool: A bedroom temperature of 16–18°C is ideal for deep sleep.
- Stick to a schedule: Same sleep and wake times—even on weekends.
If sleep is an ongoing struggle, our partner HMN24 offers high-quality supplements and resources designed to improve sleep and optimise recovery. Their expertise in sleep and metabolism support can help you find the missing pieces to your recovery puzzle.
Eat for Your Hormones (Not Just Your Macros)
Your body builds testosterone from what you feed it. Here’s how to support it:
- Prioritise protein
Aim for 1.6–2.2 grams per kg of body weight. Protein isn’t just for muscle—it keeps you fuller for longer and prevents muscle breakdown. Include high-quality sources like lean meat, eggs, and Greek yoghurt.
- Don’t fear healthy fats
Testosterone is made from cholesterol. Low-fat diets kill your T-levels. Add eggs, nuts, avocados, and olive oil to your plate.
- Micronutrients matter
Zinc and magnesium are critical for testosterone production. Find them in oysters, pumpkin seeds, and leafy greens.
If you’re not sure where to start with your nutrition, our partner The Good Prep offers expert meal planning and prepared meals to help you hit your goals without the guesswork. Their meals are designed to support your training, recovery, and hormonal health—without the hassle of meal prep.
Supplements Worth Considering (And NOT)
If your sleep and diet are dialled in, supplements can give you a useful boost:
- Vitamin D
Men with higher vitamin D levels have higher testosterone (European Journal of Endocrinology). Aim for 2,000–4,000 IU daily, especially in the winter.
- Ashwagandha
Shown to reduce cortisol and improve strength gains (Journal of the International Society of Sports Nutrition).
- Creatine
Supports strength and muscle growth, and some studies suggest it may also help with testosterone.
Before adding anything new to your routine, it’s worth getting your bloodwork done to see where you’re at. Our partner, Hooke Clinic, offers comprehensive DEXA scans, blood panels, and medical assessments. They can help you understand your body’s current state and identify any deficiencies that might be holding you back.
Get Your Bloodwork Done—And Don’t Self-Diagnose
f you’re feeling ‘off,’ get your levels checked. Full blood panels for:
- Total and Free Testosterone
- SHBG (Sex Hormone Binding Globulin)
- Cortisol (morning levels)
- Vitamin D
- Thyroid panel (because thyroid issues mimic low testosterone symptoms)
A detailed assessment from Hooke Clinic can highlight areas where you may need support—whether through training, nutrition, supplementation, or medical intervention.
The Bottom Line
Hormonal shifts are inevitable. But losing strength, energy, or drive isn’t. With the right personal training, sleep, nutrition, and professional support, you can stay strong, sharp, and in control for years to come.
At Foundry, we specialise in personal training that’s tailored to you. Many of our clients are in their 40s, 50s, and beyond—people who want expert coaching without the group class chaos. We meet you where you are, and we help you build strength that lasts.
Ready to get started? Get in touch with us today.
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