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How Aging Males Can Combat Low Testosterone and Weight Gain

There is a good chance you’re suffering from low testosterone and weight gain. Do you not quite feel like yourself? Have you noticed your clothes aren’t fitting the same?

These are all common signs and symptoms of an aging male. Low testosterone and weight gain are two of the common tell-tale signs that your body isn’t as optimized as it once was.

You may find you’re faced with some other daily challenges as well, such as decreased energy, low libido, and a lack of vitality. Overall, low testosterone and weight gain can significantly impact quality of life and overall well-being.

But before you lose all hope, know that you’re not alone, and there are several strategies available to address these concerns and help men like you regain their vigor and vitality.

In this article, we’ll dive deeper and explore various approaches to tackling low testosterone and weight gain, helping men take proactive steps towards reclaiming their health and life.

Disclosure: This article is not meant to treat or diagnose any condition and is for informational purposes only. It is recommended that you speak to your doctor before starting any exercise program, making any changes to your nutrition plan, or adding any new supplements into your current regimen.

low testosterone and weight gain

Understanding the Impact of Low Testosterone and Weight Gain

Testosterone is a crucial hormone for male health, influencing everything from muscle mass and bone density to libido and mood. When you suffer from low testosterone (which natural production can start dropping around the age of 30), your health may start to slowly unravel.

It’s completely normal for testosterone levels to naturally decline in men, leading to a variety of symptoms, including fatigue, reduced muscle mass, increased body fat, and diminished libido. But that doesn’t mean you have to accept it and admit defeat.

There are plenty of things you can do to combat low testosterone and weight gain. You don’t need to wave the white flag and think this is how your life is going to be moving forward. It’s time to do something about these symptoms and make some changes!

4 Effective Strategies for Addressing Low Testosterone and Weight Gain

low testosterone and weight gain

Below are four strategies you need to start implementing if you want to combat low testosterone and weight gain as you age.

1.   Lifestyle Modifications


Regular Exercise: Engaging in a combination of cardiovascular exercise and strength training can help boost testosterone levels, improve metabolic function, and promote weight loss. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity exercise per week, along with two or more days of strength training.


Healthy Diet: Adopting a balanced diet rich in lean proteins, whole grains, fruits, and vegetables can support hormone production, metabolism, and weight management. The key is to plan your grocery list ahead of time to simplify your shopping experience. Incorporate foods high in zinc, vitamin D, and omega-3 fatty acids, as these nutrients are particularly beneficial for testosterone production.


Stress Management: Chronic stress can contribute to hormonal imbalances (causing cortisol levels to skyrocket) and weight gain. Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, or yoga to promote relaxation and hormonal balance.


2.   Hormone Replacement Therapy (HRT)


Testosterone Replacement Therapy (TRT): While not for everyone, for men with clinically low testosterone levels, doctor-prescribed TRT can be an effective treatment option to restore hormonal balance and alleviate symptoms. TRT may involve injections, patches, gels, or pellets administered under medical supervision to optimize dosage and minimize side effects.


Growth Hormone Therapy: In some cases, a growth hormone deficiency may contribute to both low testosterone and weight gain. Growth hormone therapy, prescribed by a doctor, can help address hormonal deficiencies and promote overall health and vitality.


low testosterone and weight gain

3.   Nutritional Supplements


Vitamin D: Low levels of vitamin D have been associated with reduced testosterone production. Supplementing with vitamin D3 may help raise testosterone levels and support overall health. Aim for a daily intake of 1000-2000 IU, or as recommended by your doctor.


Zinc: Zinc is essential for testosterone synthesis and metabolism. Men with low zinc levels may benefit from supplementation to support healthy hormone levels and optimize metabolic function.


DHEA (Dehydroepiandrosterone): DHEA is a precursor to testosterone and other hormones. Supplementing with DHEA may help improve natural testosterone levels and mitigate symptoms of hormone imbalance. You can harness the power by utilizing DHEA-50.


4.   Sleep Optimization


Quality Sleep: Adequate sleep is crucial for hormone regulation, including testosterone production. Aim for 7-9 hours of uninterrupted sleep per night, prioritizing sleep practices such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment.


Aging Males Now Have a Way to Combat Low Testosterone and Weight Gain

low testosterone and weight gain

Low testosterone and weight gain are common concerns for aging men, impacting both physical and emotional well-being.

However, by implementing lifestyle modifications, exploring hormone replacement therapy options, incorporating specific nutritional supplements, and prioritizing quality sleep, you can effectively address these issues and reclaim your health and vitality.

With proactive intervention and a commitment to holistic health, you can thrive at every stage of life, enjoying renewed energy, strength, and vitality.

Author: Matt Weik

Matt Weik, owner of Weik Fitness, LLC, is a well-respected fitness expert/author with a global following. His work has been featured all over the globe, as well as having published more than a dozen books. He is a certified strength and conditioning specialist, personal trainer, and sports nutritionist. Find out more at


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