Testosterone: Fuel, Focus, and Feeling Like Yourself Again

Feeling flat, tired, and just not quite yourself?
You’re not alone — and testosterone might be part of the story.

Testosterone plays a central role in men’s physical and mental wellbeing. It’s not just about muscle mass and libido (although those matter too). Optimal testosterone supports mood, energy, focus, fat distribution, motivation, bone density, sleep, and sexual function.

Symptoms of Low Testosterone

Many men first notice:

• Fatigue or burnout

• Declining sex drive or performance

• Loss of muscle and strength

• Weight gain (especially around the waist)

• Poor sleep

• Mood swings, irritability, or low mood

• Brain fog or loss of motivation

These changes are common with age — but “common” doesn’t mean “normal.”

There are of course many other causes of these identical symptoms as well, so putting all our eggs in the 'It must be my Testosterone levels' is always a risk too.

What Affects Testosterone?

Testosterone levels naturally decline from your 30s, but other factors can speed up the drop:

• High stress and poor sleep

• Being overweight (especially belly fat)

• Excess alcohol

• Poor diet or nutrient deficiencies (e.g. zinc, magnesium, vitamin D)

• Certain medications

• Chronic illness or poor metabolic health

What Can You Do About It?

The good news: testosterone can often be improved — sometimes naturally, sometimes medically.

Lifestyle Comes First

• Sleep: Aim for 7–9 hours. Poor sleep tanks testosterone.

• Strength training: Lifting weights improves both T and insulin sensitivity.

• Lose visceral fat: Belly fat aromatises testosterone into oestrogen.

• Reduce stress: Chronic cortisol competes with testosterone.

• Fix your diet: Prioritise protein, healthy fats, and nutrient-rich whole foods.

• Cut back alcohol: Especially beer and regular drinking.

Medical Support

If you’re experiencing symptoms, make an appointment to come speak about them with me. Diagnosis involves blood tests done at specific times of day, and often requires more than one reading.

If levels are genuinely low (there is no 'normal' technically, but low is low), treatment options include:

• Lifestyle optimisation only (for borderline cases)

• Identification of contributing factors like Sleep, Weight, Blood Pressure, Cholesterol and Insulin levels.

• Nutritional or supplement support

• Testosterone Replacement Therapy (TRT) — via injections, creams, or gels that can only be prescribed by a treating Endocrinologist (Hormone Specialist)

Is TRT Safe?

When prescribed appropriately and monitored closely, TRT is safe for most men. It requires:

• Regular blood monitoring (testosterone, haematocrit, PSA, etc.)

• Management of fertility (TRT can suppress sperm production)

• Discussion of cardiovascular risks and benefits

You should never start testosterone without proper testing, discussion of pros and cons, and medical oversight.

Dr Matthew Davies is always happy to discuss this in more detail and share his expertise. Feel free to book an appointment and continue the conversation.