Hormone Replacement Therapy for Men: What You Need to Know About Testosterone, Health, and Aging

When it comes to men’s health, few topics spark as much debate as testosterone and hormone replacement therapy (HRT). As men age, testosterone levels naturally decline, but the rapid increase in younger men turning to testosterone replacement therapy (TRT) raises important questions. Why is this happening? What are the risks, and how do you know if TRT is right for you?

At Legacy Personal Training, we work with men in their 30s, 40s, 50s, and beyond who are navigating the challenges of low energy, stubborn fat gain, and frustrating workouts. In this article, we’ll break down the science behind testosterone, why natural optimization should always come first, and how to make informed decisions about HRT.

Understanding Hormones in Men

Testosterone is the dominant male hormone, but it doesn’t work alone. Men also produce small amounts of estrogen (estradiol), as well as luteinizing hormone (LH) and follicle-stimulating hormone (FSH). These stimulate the testes to produce testosterone. Another critical hormone is sex hormone binding globulin (SHBG), which determines how much testosterone in your body is actually “free” and usable.

When men get blood work, doctors often look only at total testosterone levels. While this number matters, it doesn’t tell the full story. A man could have a total testosterone of 900, but if only 1 percent of that is free and available to the body, he will still feel the effects of low testosterone. Ideally, free testosterone should make up about 2 percent of the total.

This is why both total testosterone and free testosterone must be evaluated together. Without understanding SHBG and free levels, men risk misdiagnosis and unnecessary treatment.

Why Testosterone Levels Are Declining

It’s no secret that men today are seeing lower testosterone levels at earlier ages than previous generations. Many men in their 30s are already considering TRT. A major reason for this decline is exposure to endocrine disruptors.

Everyday products like plastics, cleaning supplies, detergents, colognes, lotions, and even candles often contain chemicals that mimic estrogen in the body. These pseudo-estrogens disrupt the hormonal balance, leading to increased estrogen activity and reduced testosterone availability. Microwaving food in plastic, for example, directly increases exposure to these compounds.

Even men with normal testosterone levels may experience symptoms of low testosterone if their estrogen is disproportionately high due to these disruptors. In these cases, simply adding testosterone through TRT can backfire, raising estrogen levels even further. 

Signs and Symptoms of Low Testosterone

Low testosterone often reveals itself through a combination of physical, emotional, and lifestyle symptoms. Common signs include:

• Persistent fatigue and low energy

• Lack of motivation or enjoyment from workouts

• Reduced libido or erectile dysfunction

• Mood swings, irritability, or low mood

• Increased belly fat or difficulty losing weight

• Water retention or bloating
  
  

If you notice these symptoms despite eating well, exercising, and managing stress, it may be worth discussing blood work with a medical professional. Importantly, testosterone should always be tested on two separate mornings to confirm low levels before beginning treatment.

Natural Ways to Boost Testosterone First

Before jumping to TRT, men should exhaust natural methods to restore and optimize hormone levels. Many lifestyle habits directly impact testosterone production.

Sleep Quality

Consistently getting 7 to 9 hours of restorative sleep is one of the most powerful ways to support testosterone production. Poor or inconsistent sleep quickly disrupts hormone regulation.

Strength Training

Resistance training, especially lifting heavy with compound movements, stimulates natural testosterone release. Consistency matters more than intensity alone.

Nutrition

A diet rich in protein and healthy fats supports hormone production. Cholesterol is the precursor to testosterone, so extremely low-fat diets often lead to lower testosterone levels. Focus on whole food sources of protein, omega-3 fatty acids, nuts, seeds, and olive oil.

Weight Management

Excess body fat suppresses testosterone. Achieving a healthy body weight helps normalize hormone function.

Stress and Alcohol

Chronic stress elevates cortisol, which competes with testosterone. Alcohol also directly reduces testosterone levels. Managing stress and limiting alcohol can make a significant difference.

Sunlight and Supplements

Vitamin D plays a major role in hormone production. Aim for natural sunlight exposure or consider supplementing with vitamin D3 and K2. Other supplements shown to support testosterone include zinc, magnesium, creatine, boron, and herbs like tongkat ali.

The Risks and Realities of TRT

Hormone replacement therapy can be life-changing for some men, but it comes with risks. Unlike women, for whom hormone replacement therapy may sometimes be safer, men face potential complications such as prostate issues and infertility.

TRT also requires a lifelong commitment in many cases. If overused, the body can stop producing testosterone naturally, making it difficult to ever come off therapy. For this reason, the goal of TRT should always be the minimal effective dosage that supports natural function, not complete replacement.

Different delivery methods exist. Pellets release testosterone gradually but can cause mood swings due to fluctuating levels. Injections are the most common option, and lower, more frequent doses tend to produce steadier results.

Should You Consider TRT?

For older men in their 60s and beyond, TRT can be a safe and effective way to maintain muscle mass, strength, and quality of life. For younger men, lifestyle optimization should always be the first step.

If you are considering TRT, work with a medical team that specializes in hormones and insists on thorough testing, not just a single blood draw. Avoid shortcuts, black-market steroids, or high-dosage treatments that may seem tempting but can lead to irreversible damage.

The Bottom Line

Low testosterone is becoming more common, but it isn’t always a reason to jump straight into hormone replacement therapy. Men can often restore balance through sleep, strength training, nutrition, and reducing exposure to endocrine disruptors.

If you’ve optimized your lifestyle and still feel the symptoms of low testosterone, consult a qualified medical professional who can help you understand your total and free testosterone levels before exploring treatment options.

At Legacy Personal Training, we believe men deserve to feel strong, energetic, and confident at every stage of life. Whether through strength training, nutrition coaching, or lifestyle strategies, we help our clients take control of their health in the most natural and sustainable way possible.

Legacy Personal Training proudly serves DC Ranch and the North Scottsdale community.

📅 Ready to take the next step in your health journey? Book a consultation today and learn how our personalized programs can help you optimize energy, strength, and long-term health.