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