Low Testosterone in Winter: How Seasonal Changes Impact Men’s Energy, Mood, and Metabolism

Winter Low Testosterone in Men Over 40: How to Restore Energy, Strength, and Hormonal Balance

Struggling Through Winter After 40? Testosterone, Sleep, and Stress May Be the Cause

Winter can be one of the most challenging seasons for men’s health, especially for men over 40. Depending on where you live, the winter brings shorter days, reduced sunlight, colder weather, and post-holiday stress which often lead to fatigue, weight gain, low motivation, and declining physical performance. Often when men go to their doctors and explain these signs and symptoms, many primary care physicians tell the patient that the reason is aging, stress or seasonal burnout and while all along the major contributor was low testosterone. It is often a key underlying factor in many health and lifestyle issues and yet many doctors don’t/won’t even test for it, despite its importance in men’s health.

At NovaGenix Health & Wellness, we’ve been treating men in the Jupiter, Florida area for over a decade and we’ve seen a noticeable increase in men seeking hormone evaluations during the winter months. Understanding how seasonal changes impact testosterone, stress hormones, and metabolism is an important first step toward restoring energy and vitality.

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Why Testosterone Levels Drop During the Winter

Testosterone levels naturally decline with age—typically beginning around the mid-twenties to thirties at a rate of 1–2% per year. By the time men reach their 40s and 50s, enough time has gone by that you finally notice that decline due to the unwanted effects from Low T. Winter conditions can further compound the issue along with other sources of stress, sleep, diet, etc...

Reduced sunlight hours  lead to lower vitamin D levels, which play a direct role in testosterone production and mood regulation. Shorter days can also disrupt circadian rhythms, contributing to poor sleep quality and elevated cortisol (the body’s primary stress hormone). Over time, this hormonal imbalance can accelerate fat gain, muscle loss, and fatigue. In one study, “Seasonal Variation in Testosterone Levels in Northern Norway” (Svartberg et al., Journal of Clinical Endocrinology & Metabolism)

In this large study on men, test subjects were evaluated based on exposure to extreme seasonal light variation and found patterns in their testosterone levels.

“Total testosterone showed a bimodal seasonal variation… with the lowest levels in summer and free testosterone peaking in December… the results persisted after adjusting for age and waist-to-hip ratio.”

Many people will gain weight this time of year and some people refer to this as “Winter Weight.”

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Common Winter Symptoms of Low Testosterone

Men experiencing low testosterone during winter often report:

• Persistent fatigue or low or lack of energy
• Increased abdominal/belly fat
• Difficulty building or maintaining muscle mass
• Brain fog, forgetfulness or reduced focus
• Decreased motivation in work and at home
• Lower libido or sexual performance including ED
• Mood changes, grumpiness or irritability

Because these symptoms develop gradually over time, many men assume they are simply part of aging or seasonal stress, delaying proper diagnosis and treatment. In some cases, they just seemed to have gotten used to it.

In a separate study titled “Seasonal Variation in Serum Testosterone Levels” (Demir et al.) researchers examined the impact of cold seasons and came to interesting conclusions. They specifically stated that…  

“Although testosterone levels are within normal limits in both seasons, the level in cold months is lower than in hot months… The impact of cold seasons in particular should be taken into account when evaluating testosterone levels and sexual status.”

 

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How Hormonal Imbalance Affects Metabolism and Mood

Testosterone is a vital human hormone but ESPECIALLY important for men. It plays a critical role in building and maintaining lean muscle mass while regulating fat metabolism. It simultaneously supports healthy bone density and is important in helping sustain mental clarity. When a man’s testosterone levels fall, his body becomes more efficient at storing fat and less efficient at building muscle.

Work and life aren’t always easy. It’s a well-established fact that chronic stress raises cortisol levels. We also know that elevated cortisol levels will suppress testosterone production as well as promote accumulation and increase in belly fat, while also disrupting blood sugar regulation. This creates a cycle that becomes harder to reverse during winter months.

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Winter Hormone Optimization Strategies for Men

1. Make Resistance Training a Priority

Strength training is far and away one of the best and most effective natural ways to support testosterone levels in men. Ideally you can focus on compound/full body movements like squats, deadlifts, presses, and rows, three to four times per week for really good results.  Resistance training helps counteract winter muscle loss and metabolic slowdown. Studies have shown that strength training activates large muscle groups and will increase anabolic hormone signaling. Over time, consistent strength training helps maintain higher baseline testosterone levels while also improving muscle mass, metabolism, and overall hormonal balance in men.

A comprehensive review of research on resistance training in men and the effect on hormones reported that testosterone concentrations are generally elevated directly following heavy resistance exercise in men. This acute hormonal surge occurs after workouts that include high volume and heavy loads.  In a controlled study titled “Effect of testosterone on muscle mass and muscle protein synthesis” it found that testosterone administration in men increased the rate of protein synthesis in muscle by approximately 27% compared to baseline measurements, which indicates that testosterone directly promotes the processes needed on a cellular level for both the building and maintaining of muscle tissue. 

2. Try to Maintain a Healthy Body Composition All-Year

Don’t put yourself into a negative cycle. Excess body fat in men will increase aromatase activity. That means your body will make for estrogen. Excess body fat will release an enzyme that converts testosterone into estrogen. That’s not great when you’re trying to get stronger and maintain muscle mass. By maintaining a healthy body composition with lean muscle mass throughout the year, it will help preserve hormonal balance and support overall metabolic health. If you let yourself get a little too “soft”, so to speak, the climb out of that can become more difficult and your hormones start to work against you.  In the published study titled “Percent body fat was negatively correlated with Testosterone levels in male” the authors analyzed data from the National Health and Nutrition Examination Survey (NHANES), a large population study and found that a “…significant inverse relationship between body fat percentage and testosterone levels in adult males. Specifically, higher total body fat was associated with lower serum testosterone (β = −11.97, P < 0.0001),” meaning that as adiposity (fat) increases, testosterone concentrations in men will drop significantly.

3. Fix Your Diet and Support Key Nutrients

The human body grows and supports itself on a molecular and cellular level from the food and nutrients we eat. Essential to hormonal health is Zinc and magnesium. These 2 minerals are essential for testosterone synthesis. Foods that are rich in zinc include things like oysters, red meat, pumpkin seeds, and legumes like lentils, chickpeas, and black beans. Magnesium, however, can be found in other foods like leafy greens, nuts, avocados, and even dark chocolate. During winter months, vitamin D3 supplementation is often helpful because of a decrease in sun exposure.

4. Consider TRT/Medical Testosterone Therapy

For whatever reason, lifestyle changes may not be enough to raise hormone levels adequately and symptoms can persist in some men. This may be a good time to think about medical testosterone replacement therapy (TRT). A doctor will be needed to help determine whether hormone therapy may be appropriate. Proper TRT is based on comprehensive lab testing and ongoing medical monitoring, not guesswork so an experienced physician in this specific field is needed.

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The Secret Weapon. Sleep: A Critical Factor in Winter Testosterone Levels

Sleep is of significant importance for hormone production in both men and women.  For the guys, testosterone and human growth hormone are primarily released during deep and REM sleep. In a controlled study of adult men titled “Disruption of the Nocturnal Testosterone Rhythm by Sleep Fragmentation in Normal Men”, plasma testosterone was found to rise upon falling asleep and reached peak levels at about the time of the first REM sleep episode, remaining elevated throughout the night until waking.  

Its important to get enough uninterrupted sleep to maximize testosterone production and utilization and cellular uptake. It was determined that interrupted/fragmented sleep caused a significant delay in the increase in testosterone during the night, when it replenishes itself the most (03:24 h ± 1:13 vs. 22:35 h ± 0:22).

What this means is that poor sleep quality, which may be common during winter for some people, can significantly lower testosterone levels while at the same time increase their cortisol levels.

Taking efforts to improve sleep quality, routines and doing things like maintaining a cool bedroom environment, limit the amount of evening screen exposure to experience and address hormonal imbalances can dramatically help to improve both recovery and improve energy levels.

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Limit Your Stress Levels. Protecting Both Testosterone and Overall Health

Stress is a silent killer. Chronic stress is one of the most underestimated contributors to low t in men. Elevated cortisol levels will over time lead to other medical issues like increased fat storage, high blood pressure, reduced immune functioning, and accelerated aging which will all contribute to a negative downward cycle that’s tough to get out of.

Trying to implement a few simple daily practices such as walking, stretching, meditation, or controlled breathing can all help lower cortisol and can improve mood, energy, motivation and more. Consistency is what matters more than something like duration, especially during winter when activity levels tend to drop. You don’t have to do 3 hours every day but if you can remain a somewhat regular schedule, you’ll have a better chance of seeing results.  Stress will  hormones influence many serum hormone levels and may also alter the clinical status of several preexisting disorders in the endocrine system.

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Winter Nutrition for Hormone and Immune Support

Winter diets tend to be hearty and rich and can make or break a new year’s resolution.  A healthy diet will support hormone production and immune resilience in people. Focus on nutrient dense whole foods. Diets that are balanced with foods high in omega-3 fatty acids, protein, vitamin D, Zinc and Magnesium, as well fiber-rich vegetables and legumes will help optimize endocrine production. Limiting things like processed sugars and alcohol is especially important during winter, as both will disrupt testosterone production, balance and sleep quality making them hormone killers.

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Support Men’s Health Year-Round

Winter doesn’t have to be a season of decline for men. By addressing things like hormonal balance, sleep quality, stress levels, and nutrition, men can maintain the way they look and feel without a decline in strength, energy, and mental clarity well into the colder months.

Understanding what’s happening inside of your body is quite often the first step forward towards restoring both vitality and long-term health in men, no matter the season.

For anyone interested in learning more, NovaGenix Health & Wellness offers physician-guided expertise in testosterone replacement therapy and men’s health, providing individualized evaluations to help men better understand their hormones, energy, and overall metabolic health.

Why Winter Weight Loss Isn’t About Willpower: The Hormones Quietly Working Against You

Why “Motivation” Fails in The Winter: The Hormone Factors That Block Weight Loss (and What Actually Helps)

It happens every year. Each January, motivation is everywhere you look. Gym memberships skyrocket, diets and meal plans are reset, and promises are made to countless mirrors and scales to “finally get healthy.” Yet the actual truth for many people is that the enthusiasm and momentum fades quickly, soon replaced by frustration and self-blame. When weight loss stalls, it’s often labeled as a motivation problem—but in reality, biology usually throws a bigger hurdle at us. It’s Hormones. Especially after the holidays. These can quietly block progress no matter how strong someone’s resolve is or how hard they try to lose unwanted weight.

One of the most influential hormones regarding weight is insulin. It helps regulate blood sugar and fat storage in the body. Holiday eating patterns tend to include indulgence at parties with frequent sugar and deserts, refined carbohydrates, and late-night meals are all things that keep insulin levels elevated. When insulin levels stay high, the body struggles to release stored fat. By cutting calories in January without addressing insulin can often lead to constant hunger, low energy, and little to show for it in terms of results, even with strict dieting.

Another critical hormone for controlling weight and understanding our journey is called leptin. It’s a hormone that signals fullness and regulates metabolism. With repeating the same cycle of overeating and dieting, our brains can become leptin-resistant. When that happens, we’ll still receive hunger signals while the metabolism slows, making weight loss feel like an uphill battle. his is one reason why many people still feel hungry even when eating nutrient-dense foods.

Another important hormone when it comes to regulating weight is Cortisol, the stress hormone. Unsurprisingly, with the holidays having just wrapped up, cortisol levels tend to rise in January. Financial pressure from buying gifts and traveling, work demands and making up for those vacation days spent at Thanksgiving or the winter holidays, lack of sleep, and aggressive or even unrealistic fitness goals all contribute. Elevated cortisol levels will encourage fat storage, particularly around the belly and increases cravings for often unhealthy high-calorie foods. This is happening at the same time when someone may be starting or restarting workouts and under-eating when starting that new years diet plan which could push cortisol even higher, unintentionally working against fat loss.

Finally, the last hormone is ghrelin. Often thought of as the hunger hormone, ghrelin spikes with things like crash dieting and skipped meals when fasting. When ghrelin levels rise, hunger will start to increase, and a persons willpower will certainly be tested. Maintaining the necessary consistency for a weight loss journey becomes tough for many people. This is a type of built-in survival mechanism which takes serious will power to break and explains why so many people give up pretty quickly. This is why GLP-1 medications like tirzepatide and semaglutide (Mounjaro and Wegovy) are becoming so popular.

Sometimes what may help people reach their health and wellness goals is shifting the  focus from personal discipline and motivation to hormone support. TRT for men or HRT for women are options many people take to address the underlying symptoms when they are a result of sub-optimal endocrine functioning. Stabilizing blood sugar levels through healthy, well-balanced meals with adequate protein, fiber, and healthy fats could help reduce insulin spikes and curb cravings. Prioritizing things within our control like getting enough quality sleep, managing stress, and choosing sustainable exercise routines have been shown to lower cortisol and support metabolic health. Eating enough of the right foods rather than chronically undereating can help to restore leptin sensitivity and prevent long-term metabolic slowdown.

This hormone-centered perspective is central to the approach used at NovaGenix Health and Wellness. Instead of relying on willpower-based plans, their focus is on understanding how an individual’s body responds to stress, nutrition, and lifestyle. Under the guidance of Dr. Mackey, patients are encouraged to look beyond the scale and address the underlying hormonal patterns that influence weight, energy, and overall health.

By identifying and taking corrective steps to overcome these internal barriers, weight loss becomes easier, more effective, sustainable and far less exhausting. People who don’t see results within a few weeks often give up. January doesn’t need more motivation, what it needs is better alignment with how our bodies actually work. When our hormones are supported, hunger and appetite become manageable, energy typically improves, and progress will feel natural instead of forced and usually the results can be lasting instead of regaining weight right away. True success will come not from pushing harder, but from working with our bodies rather than against them.

Hidden Low T: Understanding the Symptom Triggers Your Lab Work Doesn’t Show

The Testosterone Level Tipping Point: Understanding Your Symptoms and Low T Thresholds

                    Beyond the Numbers: How to Know When Your Testosterone Is Truly Low

As men age, the conversation surrounding testosterone usually moves from general health to specific symptoms that each individual experiences. While a gradual, age-related decline of about 1-2% annually is typical for most of us, the point at which this natural change begins to have an impact a person’s quality of life is what truly matters. It happens slowly over time but one morning you wake up and start to realize that you aren’t the same man that you used to be. Getting up is harder. The motivation to hit the gym is gone or maybe you find that you’re gaining weight and have a decreased libido, just to name a few of the symptoms most men begin to experience. At NovaGenix Health and Wellness, we know that understanding your individual threshold is the first step toward reclaiming your vitality and improving the way that you feel so that the process of aging doesn’t have to mean decreased enjoyment in life.

The standard reference range for total testosterone in men will vary from one laboratory reference range or study to the next. Generally, it can be anywhere from 250 to 1,000  ng/dL which is broad and offers little insight into what constitutes a "healthy" level for you, or when that level starts causing noticeable symptoms. Age, genetics, lifestyle factors all contribute to what a normal testosterone level for a man is and since we’re all unique, it’s important to factor in the signs and symptoms of low T just as much as what the blood test results show…something many physicians won’t do. The real value lies in understanding the T-Level Tipping Points…the concentrations below which specific, debilitating symptoms become statistically more prevalent as this is where the levels actually matter as it begins to affect us in our lives and finding a doctor who prescribes testosterone is vital in this journey.

The Thresholds of Low T Symptoms

Research has provided us with a crucial insight into Low T and symptom onset by linking common symptoms of Low T (hypogonadism) to specific testosterone level thresholds. These findings have highlighted that many men will begin experiencing negative physical, sexual and mental/emotional changes long before their total T-level dips below the traditional "low" mark of 250 ng/dL.

Notice how some of the earliest and most common complaints of fatigue and weight gain will begin to appear when levels are still well within the supposedly "normal" range. For example, a man with a level of 380 ng/dL is technically within "normal" ranges but is already below the threshold where unwanted weight gain is observed to be more prevalent. Because the numbers are considered “normal” most doctors won’t even address this with the patient. This demonstrates why a simple lab value alone is often insufficient for proper diagnosis and treatment. Most general practitioners don’t even test hormone levels, let alone treat them. At our clinic we often get complaints about how their doctor won’t prescribe them testosterone and that they were told “It’s just a normal part of life.” We couldn’t disagree more. We believe that patients should be in control of their own medical decision making and we’re here to offer expert guidance and support along the way.

Beyond Total T: The Role of Bioavailable Testosterone in Men

To complicate matters even further for patients and providers, testosterone circulates in your blood in two primary forms: bound to proteins or in a "free," unbound state. With age, the binding protein SHBG (Sex Hormone-Binding Globulin) often increases, effectively "locking up" more testosterone. This means an older man might have a normal total testosterone reading but still possess lower levels of free or bioavailable testosterone, which is the only form your body can actively use for muscle building, energy, and mood regulation. This is why testing for both total and free/bioavailable testosterone is often recommended. We have seen patients with relatively high total T levels BUT with all the symptoms of suboptimal hormones. When the results for the free levels come back we have to look into WHY those levels are low and it turns out more often then not that SHBG is the culprit. Lowering Sex Hormone-Binding Globulin (SHBG) may be an option for optimizing hormone health because a high level reduces the amount of active, free testosterone available in the body however this may not always be an easy fix. Strategies to lower SHBG primarily involve improving insulin sensitivity through weight management and diet (reducing sugar/refined carbs, increasing healthy fats), and using over the counter supplements like Boron, Magnesium, and Vitamin D may help but often not enough to make a major impact on increasing bio-available testosterone levels.

Taking the Next Step for Better Health

If you or someone you know may be experiencing any combination of these symptoms—from a decrease in libido and/or erectile dysfunction to signs like persistently feeling drained, fatigue and mood swings—it's a good indication that your testosterone level is impacting your quality of life, regardless of where it falls on a generic reference chart. A test developed to determine whether you fall into the category, called the ADAM test (Androgen Deficiency in Aging Males) can help determine the probability of you having low T levels and can be taken online.

At NovaGenix, we emphasize a comprehensive approach that looks past a single number. Our physician, Dr. Timothy W. Mackey will evaluate your symptoms alongside your total and free testosterone levels (preferably tested in the morning for optimal accuracy), as well as other relevant health factors and biomarkers to determine your eligibility for hormone therapy. It’s a very simple and relatively non-invasive process.

Testosterone Replacement Therapy (TRT), is becoming more accepted and popular and can be available through injections, gels, patches, or pellets. It’s a highly effective treatment option for many men to restore androgen levels within normal levels and alleviate symptoms. Additionally, simple lifestyle modifications such as a eating a healthy diet, stress reduction techniques like yoga and getting adequate sleep each night, and targeted exercise like weight training can naturally support hormone production and improve overall health.

We tell our patients that you don't have to settle for "normal" if you don't feel normal. Consulting with an experienced healthcare provider who specializes in hormone replacement therapy is the first and most important step into understanding your unique overall hormonal picture and regaining your health and well-being as you age.

The Low T Options: Injections, Gels, Patches, and Pellets

Once you and your healthcare provider determine that Testosterone Replacement Therapy (TRT) is appropriate for you, the next decision to be made is choosing the right delivery method. The goal of TRT is to restore your T-levels to an optimal range, mitigating the symptoms of Low T like fatigue, low libido, and mood fluctuations.

Here is a breakdown of the most common TRT options, which are available through NovaGenix Health and Wellness:

1. Intramuscular Injections (Testosterone Cypionate/Enanthate)

• How it works: The testosterone is injected directly into a muscle (usually the glute or thigh).
• Frequency: Typically administered every one to two weeks.
• Pros: It is often the most cost-effective option and can provide higher total testosterone levels. The dosing schedule is simple and predictable.
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  Cons: Requires an injection, which some people dislike. It can lead to a "roller-coaster" effect, with high T-levels right after the shot and lower levels before the next dose.

2. Topical Gels and Solutions

• How it works: A clear gel is rubbed onto clean, dry skin (like the shoulders, upper arms, or abdomen) and absorbed into the bloodstream.
• Frequency: Applied daily, typically in the morning. (Here is a link for the best way to administer testosterone creams/gels)
• Pros: Provides steady, consistent testosterone levels, closely mimicking the body’s natural release. It is needle-free and easy to use.
• Cons: There is a risk of transference to partners or children if the application site is not covered. It may cause skin irritation in some users.

3. Patches (Transdermal Systems)

• How it works: A testosterone-containing patch is applied to a clean area of the skin.
• Frequency: Applied daily.
• Pros: Like gels, they offer a steady release of the hormone.
• Cons: They are sometimes visible and can cause significant skin irritation or a rash, which often leads to poor compliance.

4. Subcutaneous Pellets (Testosterone Implants)

• How it works: Small pellets, about the size of a grain of rice, are inserted under the skin (usually in the hip or buttocks area) during a minor office procedure.
• Frequency: The pellets dissolve slowly, requiring re-implantation every three to six months.
• Pros: This is a convenient option, eliminating the need for daily application or weekly injections. It provides a long-term solution to increase testosterone levels.
• Cons: Requires a minor surgical procedure for insertion and removal (if necessary), and the dose cannot be adjusted once inserted. Patients may notice a decrease in effectiveness of the pellet over time and cannot have their dose adjusted.  Also some patients get infections or the body pushes the pellets out though the skin.

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At the end of the day the best TRT protocol for you depends on your lifestyle, your comfort level with injections, and the consistency of your blood work. At NovaGenix, Dr. Mackey will work with you to find the treatment that  best optimizes your hormones while minimizing side effects. Call us today at 561-277-8260 to learn more and schedule a free initial consultation to discuss options with our expert medical team.

Here is a list of the studies and sources mentioned

• Study on Young Men's Testosterone Levels: The article cited a 2022 study titled, "What Is a Normal Testosterone Level for Young Men? Rethinking the 300 ng/dL Cutoff for Testosterone Deficiency in Men 20-44 Years Old," published in the Journal of Urology. (This study provided the data for men aged 20-44).
• General Reference Ranges: The article stated it used data from:
• Medical News Today in their article "Typical Testosterone Levels in Males and Females."
• Baptist Health in their article titled "Normal Testosterone Levels by Age."
• Alternative Reference Range: The University of Rochester Medical Center was mentioned as publishing a normal range between for men.
• Symptoms Thresholds: The article mentioned a cross-sectional cohort study involving 434 men that observed symptoms were more prevalent when testosterone levels fell below specific thresholds.
• Testosterone and Aging: Data on testosterone levels in healthy men aged 40 to 79 years was reported by Harvard Medical School in their article titled "Testosterone, Aging and the Mind."

Before the Holidays Hit: How Men Over 40 Can Reset Hormones, Sleep, and Energy This Fall

Optimize Your Autumn: A Man's Guide to Reversing Low T, Battling Stress, and Reclaiming Vitality After 40

 As summer fades and cooler air rolls in, autumn offers the perfect opportunity for men over 40 to reset their health routines. Halloween and Thanksgiving have just passed us by and Christmas and New Years is just around the corner. Most of us will be indulging in holiday parties and for the next few months, health isn’t going to be on the forefront of our list of priorities. This season isn’t just about cleaning out your garage or setting new goals—it’s about recharging your body’s foundation. Having a routine founded in disciple and sound medical experience can help keep us looking and feeling our best during one of the tougher times of the year to stay motivated.

At NovaGenix Health and Wellness, we help men navigate this pivotal time of year and stage of life by focusing on three essential pillars of vitality: hormonal balance, restorative sleep, and effective stress management. When these systems are working together in harmony, men experience more energy, sharper focus, improved strength, and a greater sense of well-being. Optimizing health and both physical and mental wellness will play huge roles in maintaining physique and hormonal balance through the winter months which keeps men happy and healthy.

Studies have shown that if left unaddressed, declining testosterone, poor sleep, and chronic stress can lead to weight gain, fatigue, mood changes, and reduced performance—both physically and mentally. With the weather getting colder and the seasons changing, here’s how to reset and restore your body this fall and winter.

 

Test and Optimize Your Hormones: Support Testosterone and Metabolism 

For most men, testosterone levels begin to gradually decline by age 30 at a rate of 1 to 2% annually. By the time you hit your 40s and beyond, that dip can become noticeable—impacting muscle mass, energy, libido, and overall vitality. It’s a slow decline but one day you’ll wake up and wonder… “what happened to me?” A friend of mine recently noticed that his body has started to fall apart after having turned 50. This is common and testosterone deficiency plays a major part in this noticeable decline in performance, physique, mood and libido, to name a few.

Seasonal changes can also influence hormone health. We just recently went through daylight savings and reset the clocks back an hour. As total daylight shortens, Vitamin D levels drop—affecting testosterone production and mood regulation. This seasonal depression is a very real thing and can wreak havoc on our emotional and hormonal wellbeing causing a disruption in serotonin and testosterone production.

 

Fall Hormone Optimization Strategy for Men

Prioritize Resistance Training
Strength training is the best natural way to boost testosterone levels. Focus on compound movements that target whole body and large muscle groups such as squats, deadlifts, and bench presses three to four times per week. Total body exercises help increase muscle mass, burn fat and boost natural testosterone production.

Maintain a Healthy Body Composition
Excess body fat produces an enzyme called aromatase which converts testosterone into estrogen. Keeping body fat in check will help to support optimal hormone balance. More fat means more estrogen and less testosterone. More muscle means more testosterone and less fat. It’s a controllable cycle that can help keep us within the upper range of normal levels. Keep in mind that all men have different hormone levels and this is due to a number of factors such as age, diet, lifestyle factors and genetics which is why speaking with an experienced physician is important.

Support Key Nutrients
Ensure adequate Zinc and Magnesium intake to support testosterone synthesis as these 2 nutrients are important in hormone production. Oysters (the absolute best source), Red Meat (especially beef and lamb), Pumpkin Seeds, and Legumes (like lentils and chickpeas) all contain zinc. Dark Leafy Greens (spinach and kale), Almonds and Cashews, Avocados, and Dark Chocolate (70% cocoa or higher) all contain magnesium. Incorporating a handful of nuts daily or swapping out refined grains for whole grains (which are also high in magnesium) can also be helpful.

With the days getting shorter and sunlight fades, supplementing Vitamin D3 can help maintain energy and hormone levels through the colder/darker months when we spend less time outdoors and in the sun.

Consider Medical TRT (Testosterone Replacement Therapy)
If symptoms of low testosterone—such as fatigue, low libido, or weight gain—persist, TRT may be the most effective solution. At NovaGenix, we specialize in individualized testosterone therapy for men, restoring levels safely and effectively under medical supervision. Therapeutic doses of testosterone can be a gamechanger for many men whose levels are causing them to show the signs and symptoms of Low T.  Prescription testosterone or even hCG therapy can be quite beneficial for men who have the symptoms of low T and have a blood test to confirm hypogonadism.

 

Sleep: The Cornerstone of Recovery and Hormone Health

Sleep is not a luxury—it’s a biological necessity. During deep sleep and REM, your body releases critical hormones like Human Growth Hormone (HGH) and testosterone, both essential for recovery, muscle repair, and fat metabolism.  Poor sleep quality, which becomes more common in midlife, can elevate cortisol (the stress hormone) and lower testosterone production. Having kids and jobs can often lead to sleepless nights and higher levels of stress. Research has shown that an extra hour of sleep can drastically improve serotonin levels, testosterone production and overall health and wellness. Sleep is vital for hormone production.

Sleep Optimization Strategy

• Stick to a consistent bedtime Routine
  Go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s circadian rhythm.
• Cool the Room
  A slightly cooler environment (60–67°F) promotes deeper, more restorative sleep according to studies.
• Unplug Before Bed
  Turn off screens at least an hour before bedtime. Research has shown that blue light suppresses melatonin, the hormone that signals it’s time to sleep.
• Check Your Hormones
  If sleep issues persist, low testosterone or imbalanced cortisol could be the culprit. A simple hormone panel at NovaGenix can help identify and correct these underlying issues.

 

Manage Stress: Lower Cortisol and Protect Vitality

Chronic stress is one of the most overlooked causes of hormonal imbalance. Elevated cortisol levels over time can lead to belly fat accumulation, blood sugar instability, and a weakened immune system, all of which accelerate the effects of aging. It’s harder said than done, but avoiding stress and finding coping mechanisms like a hobby or meditation for example, can help tremendously.  A good stress management strategy will Schedule Downtime and set aside at least 15 minutes daily for deep breathing, meditation, or quiet  reflection. Consistency is more powerful than duration and people who engage in activities like yoga, for example, report less stress as a result when done on a regular basis. Gentle movements such as walking, tai-chi, yoga, or stretching—reduces stress hormones and enhances mood without overtaxing your system.

 

Fuel Your Fall: Nutrition for Hormone and Immune Health

 

What you eat directly affects your hormone function and resilience. By prioritizing a healthy diet full of whole, nutrient-dense foods you can stabilize blood sugar and support gut health as well as provide your body with the building blocks that produce hormones. A few key tips to think about is to include Omega-3 fatty acids (salmon, walnuts, flaxseed) for anti-inflammatory benefits. Also be sure to eat plenty of fiber to support digestion and hormone metabolism and always try to stay well hydrated and limit processed sugars and alcohol, which can disrupt testosterone balance and sleep quality.

Reclaim Your Energy This Fall with NovaGenix

This fall, take the time to reset your health from the inside out and make your health a priority. By optimizing your hormones, improving your sleep, and mastering stress management, you can turn seasonal slowdown into a season of strength and renewal and improve the way you look and feel.

At NovaGenix Health and Wellness, we specialize in helping men restore balance, energy, and confidence through personalized testosterone replacement therapy (TRT) and hormone optimization programs for the past decade in South Florida .

Schedule your free consultation today with Dr. Mackey to learn how NovaGenix can help you take control of your health and feel your best all year long. Call us at 561-277-8260 to learn more

Stem Cell Therapy in Florida: The Science, Safety, and Solutions at NovaGenix

Florida's New Stem Cell Law: What Patients Need to Know about Therapies at NovaGenix

Stem Cell Therapy and Regenerative Medicine in Jupiter, Florida

 

At NovaGenix we have been treating patients with innovative regenerative Stem Cell treatments that are designed to stimulate the body’s ability to repair and regenerate naturally without the need for invasive procedures and surgery. NovaGenix is dedicated to providing cutting-edge wellness solutions, and our commitment extends to the exciting field of regenerative medicine. We are proud to offer advanced stem cell therapy at our Jupiter, Florida location, allowing patients to tap into their body's innate ability to heal and regenerate. With the recent passage of Florida Senate Bill 1768, which went into effect in July of 2025, we can now provide these innovative, minimally invasive treatments for a variety of conditions, including orthopedics, wound care, and pain management. Our therapies utilize carefully processed cells from sources like a patient's own blood or umbilical cord tissue, all while adhering to the new law's strict safety and ethical standards. If you're looking for a natural approach to healing and wellness, contact us today to learn more about stem cell therapy.

Senate Bill 1768 Regarding Stem Cell Therapy in Florida

Recently Florida passed into law new legislation which permits doctors the ability to treat patients with Stem Cells. Florida's new stem cell bill, designated as Senate Bill 1768, authorizes licensed physicians to provide stem cell therapies that have not been approved by the U.S. Food and Drug Administration (FDA) for specific conditions, including orthopedics, wound care, and pain management. The law, which went into effect on July 1, 2025, aims to expand patient access to these treatments while establishing a regulatory framework to ensure patient safety and ethical standards.

Key provisions of the bill include:

• Source and Manufacturing Requirements: Stem cells used must be sourced from facilities that are registered with the FDA and certified or accredited by recognized organizations like the National Marrow Donor Program, the World Marrow Donor Association, the Association for the Advancement of Blood and Biotherapies, or the American Association of Tissue Banks. The law specifically prohibits the use of cells derived from a fetus or embryo after an abortion.
• Informed Consent and Transparency: Physicians are required to obtain a signed informed consent form from patients, which must explicitly state that the therapy is not FDA-approved. Advertisements for these therapies must also include a clear disclosure about their unapproved status. (See the informed consent form here)
• Penalties for Violations: The bill establishes criminal penalties, including felony charges, for violations such as using human cells or tissues derived from a fetus or embryo after an abortion, or the unauthorized sale, manufacture, or distribution of computer products created using human cells.

 

Patients can receive Stem Cell treatments that are minimally invasive. These manipulated tissue allografts are derived from a patient’s own blood or umbilical cord tissue layers from Wharton’s Jelly and are then processed in a cell bank to maximize cellular concentrations for use and research. These allograft tissue products are intended to be used to enhance the body’s natural healing ability. Stem Cell therapy and regenerative medicine is a cutting-edge area of medicine that has the potential to completely repair and heal damaged tissues, cells, and organs. There are many interesting clinical trials and research articles about these cells.

 

Natural biologic stem cell products involve the manipulation of human cells, tissues, or organs to restore normal function through tissue engineering and molecular biology. The human body will naturally respond to injury or disease by initiating processes of healing and defending themselves on a cellular level.

The current frontier in modern medicine is showing an increasing interest in the exploration, utilization, and enhancement of the body's innate healing abilities, creating seemingly miraculous outcomes for those who undergo these procedures without having to undergo surgery. However, these "miracles" are the tangible results of ongoing scientific exploration, tapping into the extraordinary ability of the body’s own cells to heal and regenerate and is constantly evolving field in medical science.

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What Are Stem Cells?

Stem cells are unique, unspecialized cells with the ability to develop into various other cell types and to self-renew. This dual function allows them to repair and regenerate tissues. There are different types, including embryonic, adult (somatic), and induced pluripotent stem cells.

In the U.S., the only FDA-approved stem cell treatments are hematopoietic (blood) stem cell transplants for blood and immune system disorders. Other stem cell therapies are considered experimental and are not approved by the FDA. The FDA regulates all stem cell products, and you can find information on clinical trials at ClinicalTrials.gov.

The FDA warns against unapproved products for a wide range of conditions, including orthopedic, neurological, cardiovascular, and pulmonary diseases, as well as COVID-19, chronic pain, and more.

Stem Cell Therapy & Sources

Stem cell therapy uses stem cells to treat or prevent diseases by replacing damaged cells. This field is promising for its potential to treat many conditions, from degenerative diseases to injuries.

Stem cells can be sourced from various places:

·         Embryonic stem cells come from embryos and can become any cell type, but their use is ethically debated and these types of stem cells are not legal in Florida.

·         Adult stem cells are found in tissues like bone marrow and fat. They are more specialized and are key for tissue repair throughout a persons life.

·         Induced pluripotent stem cells (iPSCs) are created in a lab by reprogramming adult cells, offering a way to get pluripotent cells without using embryos.

·         Umbilical cord stem cells are collected from cord blood after childbirth and are rich in hematopoietic stem cells, which are used in the only FDA-approved treatments. Donors go through a rigorous vetting process, and cells are tested and certified.

·         Wharton's Jelly is a substance in the umbilical cord that contains valuable mesenchymal stem cells.

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Common Applications of Stem Cells

While still largely experimental, stem cell therapy is being explored for conditions such as:

·         Blood Disorders (e.g., leukemia)

·         Orthopedic Issues (bones, joints, cartilage)

·         Autoimmune Diseases

·         Cosmetic and Anti-Aging Procedures

·         Chronic Pain

·         Wound Care

It's crucial to consult with licensed and experienced healthcare professionals and ensure that any therapy complies with current regulatory standards and best practices.

Here are a few examples of research papers dedicated to the understanding of these incredible cells:

• Stem cell-based therapy for human diseases
•  An introduction to stem cells
•  Stem cells: a comprehensive review of origins and emerging clinical roles in medical practice
•  Human Induced Pluripotent Stem Cells: From Cell Origin, Genomic Stability, and Epigenetic Memory to Translational Medicine