Mood, Muscle, and Motivation: Boost Male Hormones in 5 Easy Steps


Are you tired of feeling exhausted, and unmotivated, like your zest for life is slipping away? It could be a sign that your male hormones are out of balance. As a naturopath who works with male hormones, I understand the importance of achieving hormonal balance in overall well-being. In this blog post, I’ll share five natural steps, backed by naturopathic principles, to help you reclaim your energy, mood, muscle, and motivation.

Step 1: Optimise Your Nutrition

Nourish Your Hormones, Elevate Your Mood

Nutrition plays a crucial role in hormone production and balance. To support healthy male hormones and uplift your mood, focus on a diet rich in whole foods, including plenty of fruits, vegetables, lean proteins, and healthy fats in a ratio of 40% lean protein, 30% healthy fats and 30% complex carbohydrates. Louise can help you create a personalised nutrition plan tailored to your hormone and mood needs.

Step 2: Prioritise Movement and Exercise

Exercise is essential for maintaining optimal hormone levels and overall vitality. Louise recommends various exercises, including strength training, cardio, and flexibility training. This supports your body’s natural hormone production. Lifting weights is a great way to increase and support your testosterone levels.

An example; in weight training, choose 5 different exercises like squat, deadlift, row, bench and shoulder press aiming for 5 sets of 10 reps 3 days per week. This supports and boosts testosterone levels, improving mood and motivation. Also, include restorative movements like walking each day.

Step 3: Prioritise Quality Sleep

Did you know that sleep apnoea is one of the biggest contributors to low testosterone! Quality sleep is crucial for hormone balance and overall well-being. Louise suggests aiming for 7-9 hours of sleep per night and establishing a consistent sleep schedule. She can provide tips for creating a relaxing bedtime routine and optimizing your sleep environment to ensure you get the restorative sleep your body needs to maintain hormonal health.

Step 4: Manage Stress and Support Mental Health

Chronic stress can be a major hormone disruptor and contribute to fatigue, low mood, and decreased motivation. Louise recommends incorporating stress-reducing practices such as mindfulness meditation, yoga, or walking into your daily routine to help you stay calm and focused.

Step 5: Getting the right testing and supplements

Louise uses Dutch Hormone Testing to observe men’s hormone pathways and patterns. Tailoring specific nutrients and herbs to help her male patients reach their goals; improving mood, muscles, and motivation.


Achieving optimal male hormone balance is key to experiencing lasting energy, mood, muscle, and motivation. With Louise’s guidance, you can prioritise nutrition, movement, sleep, stress management, and natural therapies to support your body’s natural hormone production and reclaim your vitality. Together with Louise, you’ll navigate this journey with confidence, resilience, and a renewed zest for life. It’s time to elevate your well-being and thrive in every aspect of your life.

Louise xx