Dragging through the day? Snapping at little things? Wondering why your gym progress isn’t what it used to be? While stress often takes the blame, there’s another culprit men often overlook.
“Testosterone naturally declines with age, but some men experience symptoms earlier or more intensely than others,” says Brittany Berk, MD, with Tallwood Men’s Health. “The good news is that low testosterone is treatable — and identifying it is the first step.”
From energy crashes to stubborn belly fat, here are seven signs your hormones might be out of balance — and what you can do to feel like yourself again.
1. Low energy that won’t go away
We all hit a mid-afternoon slump now and then, but if you feel like you’re running on empty from the moment you wake up, low testosterone could be a factor. And unlike the temporary fatigue from a bad night’s sleep, this kind lingers day after day.
“Fatigue is one of the most common complaints I hear from men with low testosterone,” says Dr. Berk. “They often describe feeling like they’ve lost their stamina.”
When hormone levels are corrected, many men report their energy — and motivation — comes back in noticeable ways.
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2. A dip in sex drive
A lower libido doesn’t always point to low testosterone, but it’s one of the hallmark signs.
“Testosterone plays a key role in sexual desire,” says Dr. Berk. “When levels drop, interest in sex can decline too.”
So if this feels like there’s a new shift that can’t be explained, your body might be trying to send you a message.
3. Trouble with erections
Plenty of things can impact performance in the bedroom – but low testosterone can play a role in erections.
“Although normal testosterone isn’t necessary for erections, very low testosterone may impair your ability go get one,” Dr. Berk notes. “Most importantly, men with low testosterone may not have a good response to the medications we do use to treat erectile dysfunction.”
And it’s not just a sexual issue — erectile changes can be an early clue about cardiovascular health as well.
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4. Mood changes
Testosterone doesn’t just shape the body — it also influences the brain. Low levels can leave you feeling more irritable, anxious or down, even if nothing in your life has changed.
“Testosterone influences brain chemistry and mood,” says Dr. Berk. “When levels are low, men may feel more depressed.”
Because these changes often creep in slowly, it’s easy to miss the connection — but mood is a key piece of hormone health.
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Sign up for newsletters5. Loss of muscle tone
Struggling to lift what used to feel easy? Seeing less payoff from workouts? Testosterone is essential for maintaining lean muscle mass, and when levels dip, muscle tissue breaks down more easily.
“Men often notice their workouts don’t feel as effective, or they lose muscle despite exercising regularly,” Dr. Berk.
Strength training and protein packed diets can help, but when hormones are out of balance, lifestyle changes alone might not be enough.
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6. Weight gain
More bad news – it doesn’t stop at muscle loss. Low testosterone impacts fat distribution, too.
“Many men with low testosterone gain weight more easily, particularly around the abdomen,” says Dr. Berk. “This creates a cycle where increased fat lowers testosterone further.”
Breaking the cycle often requires addressing both sides — metabolism and hormones — at the same time.
7. Trouble sleeping
Can’t seem to fall asleep at night?
“Some men with low testosterone notice insomnia, or just a lower quality of sleep, but this can also be related to other issues,” Dr. Berk notes. “In men with sleep apnea, testosterone replacement therapy can actually worsen it, so it’s important to see a doctor for sleep disorders before starting therapy.”
Rest is where your body restores balance — so if you haven’t been sleeping well, don’t brush it off.
> Related: How to Increase Testosterone Naturally
Here’s what you can do
The first step is simple: talk to your doctor. Bloodwork can determine if your testosterone dipped, and your provider can help rule out other possible causes of your symptoms.
“Sometimes lifestyle adjustments like improving sleep, managing stress, losing weight and exercising regularly can make a big difference,” Dr. Berk notes. “Other times, testosterone replacement therapy is the right choice. It really depends on the individual.”
In the meantime, these simple tips can help:
- Prioritize sleep. Aim for 7–9 hours of quality rest to give your body the chance to regulate hormones.
- Stay active. Both strength training and aerobic exercise can naturally boost testosterone.
- Eat smart. Choose balanced meals with lean protein, whole grains and healthy fats.
- Manage stress. Chronic stress raises cortisol, which lowers testosterone. Try breathing exercises, mindfulness or daily movement.
- Maintain a healthy weight. Excess fat, especially around the abdomen, contributes to lower testosterone.
- Limit alcohol. Heavy drinking can reduce testosterone.
- Discuss family planning with your partner. Testosterone replacement therapy reduces sperm production in a majority (95% or more) of men, and can prevent you from fathering a child.
- Consider medical therapy. For some men, testosterone replacement therapy is the best option.
“If any of these signs sound familiar, it’s worth bringing up,” says Dr. Berk. “There are safe, effective treatments available — and men often feel better as soon as testosterone levels are addressed.”
