When I turned 40, I didn’t expect much to change. I was in decent shape, had a good routine, and thought I was doing everything right. But slowly, I started to notice subtle shifts:

• Energy dips: By mid-afternoon, I was reaching for a second (or third) coffee just to keep going.
• Strength slipping away: The weights I used to lift easily now felt heavier.
• Mood swings: I’d snap over little things, and my motivation to hit the gym started to wane.

I chalked it up to stress, or maybe just the realities of getting older. But something felt off, so I did some digging.

That’s when I stumbled upon the role testosterone plays in men’s health, particularly as we hit our 40s.

The Wake-Up Call

A routine check-up confirmed it: My testosterone levels were on the lower side of normal. My doctor explained that this was common for men my age, but I didn’t want to sit back and let it decline further, or wait until it got so low, that I needed hormone treatment. Instead of turning to medication or quick fixes, I decided to take the natural route and make a few changes.

What started as a challenge to “fix myself” turned into a complete transformation. Not just physically, but mentally.

Here’s what worked for me:

1. Strength Training for Hormonal Power

I’d always enjoyed lifting weights, but I realised I needed to adjust my routine. Focusing on compound movements like squats and deadlifts not only helped me build muscle but also gave my testosterone a serious boost.

• What I changed: I started lifting heavier, with fewer reps, and prioritised form over speed. Twice a week, I’d add a quick HIIT session (short bursts of high-intensity effort) to keep things interesting.

2. The Sleep Overhaul

If there’s one thing I regret, it’s not prioritising sleep sooner. My late nights scrolling social media or watching Netflix were killing my energy and my testosterone.

• What I changed: I committed to a consistent sleep schedule, cutting screens an hour before bed and making my bedroom a dark, tech-free zone. Within weeks, I noticed the difference in my energy and mood.

3. Cleaning Up My Diet

I didn’t realise how much my eating habits had slipped. Turns out, all those Friday night pizzas weren’t doing my hormones any favours.

• What I changed:
  • I added testosterone-friendly foods like eggs, salmon, and leafy greens.
  • Healthy fats became my best friend—avocado toast, anyone?
  • I cut back on processed carbs and replaced them with whole grains and veggies.

4. Stress Management: The Silent Game-Changer

Stress was a major issue for me. Between work,  and trying to keep up with life, I was constantly on edge.

• What I changed: I started meditating for 10 minutes every morning. At first, I felt silly sitting there with my eyes closed, but it quickly became one of the most effective ways to reset my mind and body.

5. The Role of Body Fat

As I researched more, I realised carrying even a little extra weight around the middle was hurting my testosterone levels.

• What I changed: With the tweaks to my workouts and diet, I gradually shed the stubborn fat without feeling like I was “dieting.”

Overcoming Challenges

Was it easy? Not always.

• Time pressures: Between work and travel, fitting workouts in was tough. I started waking up 30 minutes earlier to train before the day got away from me.
• Staying motivated: I kept small, achievable goal, like deadlifting my body weight again and tracked my progress in an app.
• Fear of failure: I didn’t beat myself up for the occasional slip-up. A bad day didn’t mean giving up; it just meant trying again tomorrow.

Australian Resources That Helped

• TALK TO YOUR GP!!
• Healthy Male: They offer simple advice for men looking to understand and manage their testosterone levels.
• Headspace App: Perfect for meditation and stress management, which made a huge difference to my mindset.
• Nutrition Australia: Their tips for balanced, Aussie-friendly meals kept me on track.