I can’t tell you how many times I’ve had a woman sit across from me and whisper, “I think my hormones are off… but my doctor said everything looks normal.”
She’s exhausted, her workouts don’t feel the same, her motivation’s MIA, and she feels like she’s “losing her edge.”
And nine times out of ten, testosterone is part of that story.
It’s not just a “male” hormone — women need it too, just in smaller amounts. It’s what helps us stay strong, focused, confident, and connected to our spark. When it’s off balance, we feel it everywhere.
Testosterone is a steroid hormone produced by your ovaries and adrenal glands. It’s involved in building muscle, maintaining bone density, supporting libido, and even regulating mood.
Your lab report might show two types:
Total Testosterone: Measures all the testosterone in your blood — both bound and free.
Free Testosterone: Measures the amount available for your body to actually use.
Think of it like this:
Total testosterone is all the groceries in your cart.
Free testosterone is what you actually brought home and cooked.
You can have “normal” total testosterone, but if your free levels are low, you’ll still feel the effects.
Testosterone isn’t about bulking up — it’s about balance.
When levels dip, you might notice:
Fatigue or lower energy
Decreased muscle tone or slower metabolism
Brain fog or lack of motivation
Lower libido
Mood changes, irritability, or “flatness”
Trouble losing weight (especially around the middle)
Low testosterone often sneaks up during your 30s and 40s — stress, birth control, perimenopause, and nutrient deficiencies can all chip away at your production.
On the other side, too much testosterone can cause symptoms like acne, excess hair growth, or irregular periods — often seen in conditions like PCOS (Polycystic Ovary Syndrome).
Typical reference ranges for adult women (may vary slightly by lab):
| Test | Normal Range | What It Means |
|---|---|---|
| Total Testosterone | 15–70 ng/dL | Measures total circulating testosterone |
| Free Testosterone | 0.3–1.9 pg/mL | Measures bioavailable, active testosterone |
⚠️ Note: Ranges differ by lab and testing method. Always review your results with a healthcare provider who understands women’s hormone health.
Several factors can cause testosterone to dip — and most have nothing to do with age alone:
Chronic stress & high cortisol: Your body steals resources to make stress hormones instead.
Low-calorie or restrictive dieting: Signals your body to conserve energy by reducing hormone output.
Overtraining or under-recovery: Too much exercise with too little rest can lower hormone levels.
Poor sleep: Your body produces hormones (including testosterone) while you sleep.
Nutrient deficiencies: Especially zinc, magnesium, vitamin D, and healthy fats.
Blood sugar imbalances: Insulin resistance can throw off testosterone balance, particularly in PCOS.
Oral contraceptives or hormone therapy: Can suppress natural hormone production.
You don’t need a prescription to start supporting your hormones — you just need to rebuild the foundation.
Here’s what I often share with clients:
Prioritize protein: Aim for consistent, balanced protein intake to support hormone production and muscle repair.
Don’t skip healthy fats: Cholesterol is the building block for hormones. Think avocado, olive oil, and salmon.
Train smart, not just hard: Strength training 2–3 times a week helps maintain muscle and boost natural testosterone.
Sleep like you mean it: Deep, consistent rest is when your hormones recover and rebuild.
Manage stress: Lowering cortisol helps restore testosterone balance.
Check your micronutrients: Zinc, magnesium, and vitamin D are essential co-factors for hormone production.
Want to see where your testosterone levels stand? These trusted labs make it easy to test without the waiting room:
Offers Women’s Testosterone Tests and Comprehensive Hormone Panels for insight into total and free testosterone.
At-home Women’s Hormone Test Kit measuring Testosterone, Estradiol, and Cortisol to help identify hormonal patterns from the comfort of home.
At-home Women’s Hormone Test Kit measuring Testosterone, Estradiol, and Cortisol, ideal for understanding hormone balance at home.
Affiliate Disclaimer: Some of the links above are affiliate links, meaning I may earn a small commission if you purchase through them—at no extra cost to you. I only share lab options I genuinely trust and would recommend to my own patients, friends, and family.
If you’ve been feeling “off” — tired, less motivated, or disconnected from your energy — it might not be willpower. It could be your hormones whispering for attention.
✨ Grab my free Sustainable Habits Guide to build daily routines that support balanced hormones and energy naturally.
✨ Download the Inner Critic Playbook to shift from burnout to balance and feel more like yourself again.
✨ Book a free 60-minute consultation — we’ll walk through your hormone labs together and build a plan that works for your real life.
Mayo Clinic. Testosterone Test.
NIH Office of Women’s Health. Hormones and Women’s Health.
MedlinePlus. Testosterone Levels Test.
Understanding Testosterone in Women: The Hidden Hormone Behind Energy, Strength, and Drive I can’t tell you how many times I’ve had a woman sit across
Understanding Progesterone: What This Hormone Test Really Means I once had a patient who said, “My cycles are all over the place — my doctor
Understanding Estradiol (E2): What Your Estrogen Lab Really Means I still remember the first time a patient asked me, “My lab says estradiol… is that
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