Stress is a part of life. Work, finances, relationships, and daily responsibilities can all weigh you down. And it is on the rise, with 43% of adults reporting feeling more anxious in 2024 than the previous year, a jump from 37% in 2023.
But did you know that chronic stress can take your hormones for a toss? It’s not just in your head. Stress physically alters your body, especially when it comes to testosterone. You might feel exhausted, irritable, and weaker in the gym and office if you’re constantly under pressure.
Over time, your sex drive may take a hit, too. That’s because prolonged stress raises cortisol – a hormone that directly suppresses testosterone production. When cortisol levels stay high for too long, it throws off your hormonal balance, leading to fatigue, weight gain, and low libido.
At Totality Men, we know how critical it is to maintain optimal testosterone levels. So, in this post, we’ll break down how stress impacts male hormones.
How Stress and Cortisol Lower Testosterone
Testosterone is the male hormone. It controls energy, muscle growth, mood, and libido. But when stress levels spike, your body shifts its focus from making testosterone to producing more cortisol.
Here’s how it happens:
- Stress activates the fight-or-flight response. As a result, your body thinks you’re in danger and releases cortisol to help you react.
- Your body prioritizes survival over reproduction, slowing down testosterone production.
- Over time, constant stress keeps testosterone low, leading to fatigue, irritability, lower sex drive, and even weight gain.
A recent study found that chronic stress leads to a 21% drop in testosterone levels. If left unchecked, this can result in long-term hormonal imbalances.
The Side Effects of Chronic Stress on Male Hormones
When stress disrupts your hormones, it can trigger issues you might not immediately link to cortisol and testosterone imbalances. These include:
1. Lower Sex Drive and Erectile Dysfunction
One of the most noticeable effects of chronic stress is a lower sex drive and erectile dysfunction. High cortisol levels suppress testosterone, making it harder to feel aroused or maintain interest in sex.
Stress also reduces nitric oxide, a key chemical that supports strong blood flow and erections. As a result, men under prolonged stress often struggle with performance issues, which can add even more frustration and anxiety.
2. Increased Belly Fat and Weight Gain
Another common issue is increased belly fat and weight gain. Stress hormones encourage fat storage, especially in the abdominal area, making it harder to maintain a lean physique.
High cortisol also interferes with insulin regulation, which slows down metabolism and promotes fat accumulation. Even with regular exercise and a clean diet, stress can make it feel like your body is working against you.
3. Muscle Loss and Weakness
Chronic stress can also lead to muscle loss and weakness. Since testosterone is essential for building and maintaining muscle, lower levels can cause noticeable declines in strength and endurance.
Elevated cortisol speeds up muscle breakdown, using it for energy instead of preserving it. Over time, this can lead to a weaker, less defined physique and longer recovery periods after workouts.
4. Fatigue and Brain Fog
Constant stress drains energy, leading to fatigue and brain fog. When testosterone is low, you may feel exhausted even after a full night’s sleep. Concentration becomes difficult, and motivation takes a hit. This mental fog makes it harder to stay productive, whether in the gym, at work, or in personal relationships.
5. Mood Swings, Anxiety, and Depression
Finally, prolonged stress can severely impact mood and emotional well-being. Testosterone helps regulate mood, confidence, and motivation. When levels drop, it leads to irritability, anxiety, and even depression, which affects 21.0 million adults in the US.
How to Lower Stress and Restore Your Hormones
Managing stress is essential for keeping your hormones balanced and your body functioning at its best. By making a few key lifestyle adjustments, you can lower cortisol levels and support healthy testosterone production.
1. Exercise Regularly (But Don’t Overdo It)
Strength training, particularly compound movements like squats and deadlifts, helps boost testosterone while lowering cortisol. On the other hand, cardio workouts improve circulation and heart health.
But don’t overdo it. Excessive endurance training can increase cortisol. Balancing strength training with activities like yoga or stretching can further help relieve stress and keep hormones in check.
2. Get 7-9 Hours of Sleep
Experts recommend 7-9 hours of sleep every night. Getting less than seven hours of sleep can cause a significant drop in testosterone while increasing cortisol levels. To improve sleep quality, maintain a consistent bedtime, avoid screens before bed, and create a cool, dark environment.
3. Eat a Testosterone-Boosting Diet
A nutrient-rich diet can help you manage stress and support testosterone production. Eating plenty of healthy fats from avocados, nuts, and olive oil helps regulate hormone levels.
Lean proteins such as chicken, fish, and eggs aid muscle recovery and testosterone production. Zinc and magnesium found in shellfish, spinach, and pumpkin seeds can help maintain hormonal balance. Likewise, get enough vitamin D from sunlight or supplements since its low levels are linked to decreased testosterone.
4. Engage in Stress-Reducing Activities
Engage in deep breathing, meditation, and yoga to reduce stress and cortisol levels. Spending time outdoors, even for just 20 minutes daily, can help reset your nervous system and improve your mood. Additionally, connecting with supportive friends and family can lower stress levels and keep you feeling grounded.
5. Say No to Alcohol and Sugar
Cutting back on alcohol and sugar is another simple yet powerful way to support your hormonal health. Excessive alcohol consumption lowers testosterone and increases estrogen, which can lead to weight gain and mood swings.
On the other hand, high sugar intake causes insulin spikes, which contribute to energy crashes and hormonal imbalances. Limiting processed foods and alcohol can help stabilize hormones and improve overall well-being.
When Should You Consider Testosterone Replacement Therapy (TRT)
If stress has taken a major toll on your hormones, and these methods aren’t enough, you can think about testosterone replacement therapy (TRT). Signs you may need TRT:
- Persistent low energy and fatigue
- Struggling to build muscle despite working out
- Low libido and performance issues
- Mood swings, anxiety, or depression
- Increased belly fat and weak recovery
Final Thoughts
Stress is part of life, but you don’t have to let it destroy your hormonal balance. Managing stress, optimizing your lifestyle, and seeking professional help (when needed) can keep your T levels strong. Don’t let stress steal your strength, energy, and confidence. Take control of your hormonal health today.
At Totality Men, we specialize in hormonal optimization and help men regain their vitality. If you’re feeling the effects of low T, we can provide you with a complete solution.
Contact us to restore your hormonal balance, or book your appointment online today!
Dr. Silbiger, MD is Board Certified in Internal Medicine. He has been practicing as an Internal Medicine Hospitalist in the Charleston area since completing his Residency at the University of South Carolina in 2009. He has led physicians as a Medical Director and Chief of staff and advocates for healthy lifestyle modification and prevention throughout his many roles.
Stanley moved to Charleston from New York City with his wife, Dr. Nadel and their two kids. Prior to opening Totality Medispa with his wife, he worked in various financial roles at JPMorgan Chase, Citigroup, Morgan Stanley, Barclays, and Sequence Financial Specialists.
Dr. Nicole Nadel, DO, is a distinguished and board-certified FACEP (Fellow of the American College of Emergency Physicians). She holds the position of co-founder and Chief Medical Officer (CMO) at Totality Medispa, an esteemed medical spa with two locations in Charleston, SC. Dr. Nadel’s expertise lies in non-surgical aesthetic medicine, and she is renowned for her exceptional skills as a master injector and educator, excelling in achieving remarkably natural results without resorting to surgery.