Hormonal Health: Managing Key Hormones as You Age

Hormones control everything from metabolism to mood, muscle mass, and cognitive function. As we age, hormone levels shift, which can lead to fatigue, brain fog, weight gain, and even increased disease risk.

The good news? You can influence your hormonal health with the right lifestyle choices—and in some cases, medical interventions.

Key Hormones That Affect Aging

1. Testosterone (Men & Women)

• Declines with age, leading to muscle loss, lower energy, and decreased libido.
• Resistance training, quality sleep, and healthy fats support testosterone levels.
• If levels drop too low, Testosterone Replacement Therapy (TRT) may be an option for men.

2. Estrogen & Progesterone (Women)

• Drops during perimenopause and menopause, causing mood swings, sleep issues, and bone loss.
• Phytoestrogens (like flaxseeds and soy) can help balance hormone fluctuations.
• Hormone Replacement Therapy (HRT) is an option for symptom management and long-term health benefits.

3. Thyroid Hormones (T3, T4, TSH)

• Regulate metabolism, body temperature, and energy levels.
• Low thyroid function (hypothyroidism) leads to fatigue, weight gain, and sluggishness.
• Ensure adequate iodine, selenium, and zinc for thyroid health.

4. Growth Hormone (GH) & IGF-1

• Supports muscle growth, fat metabolism, and tissue repair.
• Declines with age, leading to slower recovery and reduced muscle mass.
• High-intensity exercise, deep sleep, and fasting can naturally boost GH production.

How to Support Healthy Hormone Levels Naturally

• Prioritize strength training – Resistance exercise keeps testosterone and GH levels stable.
• Optimize sleep – Poor sleep disrupts nearly every hormone, including cortisol, insulin, and growth hormone.
• Eat enough protein and healthy fats – Essential for hormone production.
• Manage stress – Chronic cortisol elevation disrupts other hormones, leading to weight gain and fatigue.
• Get regular blood work – Checking hormone levels annually can help catch imbalances early.

Hormone balance is a major key to longevity. Whether through lifestyle or medical intervention, maintaining optimal hormone levels can slow aging and improve quality of life.