Get Hormonally Charged
Let's talk about the invisible puppet masters controlling your gains. No, not your genetics or your attempt at meal prep. Your hormones.
These chemical messengers are basically running the show, and most of you are completely oblivious to their game plan. Time to get acquainted with your body's boardroom execs.
The Testosterone Chronicles
For the fellas: Your testosterone peaked sometime in your early 20s. Since then? It's been on slowly tanking, kinda like Katy Perry's career. Research shows total testosterone levels fall at an average of 1.6% per year while free testosterone drops 2-3% annually. Studies even suggest population-level declines beyond normal aging.
This isn't just about libido (though RIP to that too). Lower T means:
Slower muscle recovery
More belly fat accumulation
Less motivation to lift heavy things
That mysterious urge to buy a sports car
The fix? Compound movements are your best friend. Squats, deadlifts, and presses tell your body to make more testosterone. Think of them as a strongly worded letter to your endocrine system.
For everyone else: Testosterone plays crucial roles in muscle building and bone density across all bodies. And guess what? It declines for everyone with age, especially after menopause for those who experience it.
Estrogen: The Plot Twist
For those who menstruate: Your estrogen operates on the emotional stability level of a reality TV show.
20s-30s: Your estrogen is relatively stable. This is your golden era for building lean muscle and recovering quickly. Don't waste it doing only cardio because you're afraid of "getting bulky."
40s and beyond: Perimenopause hits during this decade. Estrogen starts fluctuating wildly before it starts dipping out. This means:
Stubborn belly fat that laughs at your diet efforts
Muscle mass declining while you watch helplessly
Recovery times that make you feel ancient
Sleep quality? Gnarly.
The solution? Strength training becomes non-negotiable. Not optional. Not "when you have time." Critical. Research shows up to 20% of bone loss can happen during menopause, and data indicates estrogen deficiency accelerates both bone and muscle loss. Your bones will thank you when you're 70 and not breaking a hip getting out of bed.
For everyone else: Estrogen affects muscle and bone health across all bodies. The right balance is key for optimal recovery and performance.
Growth Hormone: The Fountain of Youth (With Terms and Conditions)
This is your body's renovation crew, working the night shift to repair muscle, burn fat, and keep you from falling apart.
The bad news: After age 30, GH production declines by approximately 15% every decade. Studies show production peaks at puberty then decreases to about 25 µg/kg/day by age 55, with research confirming the decline accelerates with middle age.
The good news: You can hack this system. Growth hormone loves specific types of exercise, adequate sleep (7+ hours, not "I'll sleep when I'm dead"), and intermittent fasting.
Pro tip: Those 2 AM Netflix binges? They're murdering your growth hormone production. Your favorite show will still be there tomorrow. Your hormones might not recover as easily.
Cortisol: The Stress Monster
Cortisol is supposed to help you run from lions. Unfortunately, your body can't tell the difference between a lion and your boss asking for those reports by EOD.
Chronic high cortisol turns you into a muscle-wasting, fat-storing, perpetually exhausted version of yourself. Picture having a really inefficient personal trainer who only knows how to make you worse.
Age amplifies this problem. Your cortisol resilience peaks in your 20s and steadily declines. What used to bounce back in a day now takes a week.
The antidote? Strategic recovery. This isn't just "take a rest day." This is:
Active recovery sessions
Stress management (meditation, walking, whatever doesn't involve doom-scrolling)
Recovery tools that actually work (shameless plug, but infrared therapy legitimately helps cortisol regulation)
The Age-Specific Game Plans
20s: You're hormonally invincible. This is the time to build your foundation. Lift heavy, push hard, establish good habits. Your future self will either thank you or curse you for what you do now.
30s: Optimization time. You can still push hard, but recovery becomes crucial. Start paying attention to sleep, stress, and nutrition. This is when bad habits start catching up.
40s+: Welcome to the strategic phase. You can't just brute-force your way through workouts anymore. Hormone replacement therapy might enter the conversation. Recovery tools become investments, not luxuries.
The Bottom Line
Your hormones aren't your enemy—they're just working with outdated software. The good news? You can update the system through smart training, recovery, and lifestyle choices.
The bad news? Ignoring this information won't make it go away. Your hormones will continue their slow rebellion whether you acknowledge them or not.
Ready to work WITH your hormones instead of against them? Our personal trainers actually understand this stuff (shocking, we know). They can design programs that account for where you are hormonally, not just physically.
Because cookie-cutter programs are for people who want cookie-cutter results.
Keep those hormones honest,
Your West Coast Fitness Family
P.S. Our recovery center isn't just for post-workout soreness. Red light therapy, PEMF, and Vibragenix all support hormone optimization. Consider it maintenance for your body's control center.
