Testosterone & Your Cycle: A Women's Guide

When most people think about testosterone, they picture male physiology. But testosterone is very much a female hormone too, and the fluctuations it makes across your menstrual cycle have a real, measurable effect on how you feel, perform, connect, and move through the world. Understanding your testosterone patterns is one of the most underrated tools in cycle syncing, and it starts with ditching the idea that this hormone has nothing to do with you.

Women produce testosterone in the ovaries and adrenal glands, and while levels are significantly lower than in men, the hormone is anything but insignificant. It contributes to muscle development, bone density, cognitive sharpness, sexual desire, energy, and mood. The problem is that testosterone in women is rarely discussed in clinical settings unless something has gone noticeably wrong. That leaves a lot of women in the dark about why they feel electric and motivated one week, then flat and disengaged the next.

What Testosterone Actually Does in a Female Body

Testosterone belongs to a class of hormones called androgens. In women, it works alongside estrogen and progesterone to create the full hormonal picture of your cycle. It plays a key role in several areas that matter deeply to daily life:

• Libido and sexual responsiveness: Testosterone is one of the primary drivers of sexual desire in women, influencing both the brain's motivation circuitry and physical sensitivity.
• Muscle strength and recovery: It supports protein synthesis and muscle repair, which is why strength training results can feel more noticeable at certain points in your cycle.
• Mood and motivation: Testosterone is linked to dopaminergic activity, meaning it influences your drive, confidence, and willingness to take risks.
• Cognitive function: Research suggests testosterone supports verbal memory and spatial reasoning, with some studies noting sharper mental performance during testosterone peaks.
• Bone health: It works alongside estrogen to maintain bone mineral density, which becomes increasingly important as women age toward perimenopause.

"Testosterone in women is often overlooked, but it is a vital hormone for wellbeing, energy, and sexual health. Levels that are even mildly below optimal can have a significant quality-of-life impact." — Dr. Avrum Bluming, MD, Clinical Oncologist and co-author of Oestrogen Matters, University of Southern California

How Testosterone Shifts Across Your Cycle

Your testosterone levels are not static. They follow a pattern across your approximately 28-day cycle, rising and falling in ways that align with other hormonal changes. Here is what that typically looks like, phase by phase.

Menstrual Phase (Days 1-5)

During menstruation, estrogen, progesterone, and testosterone are all at their lowest. This is often when women feel the most inward, fatigued, and emotionally sensitive. Low testosterone contributes to reduced motivation and drive during this window, which is one of the reasons rest and recovery feel so appropriate during this phase. Honouring that need rather than pushing against it aligns with your hormonal reality.

Follicular Phase (Days 6-13)

As estrogen begins to rise in the follicular phase, testosterone also starts to climb. You may notice an increase in energy, sharper focus, greater sociability, and a return of motivation. Workouts feel more rewarding, ideas flow more easily, and the world starts to feel more navigable. This rising testosterone is partly responsible for the "spring" feeling that many women describe in the first half of their cycle.

Ovulatory Phase (Around Days 14-16)

Testosterone peaks around ovulation, and this is perhaps the most well-documented hormonal event in female testosterone research. Studies have found that women experience a notable surge in testosterone in the days immediately surrounding ovulation, which coincides with peak libido, heightened confidence, increased vocal attractiveness, and greater risk-taking behaviour.

Research published via the National Institutes of Health found that testosterone levels in women peak during the ovulatory phase and are significantly associated with sexual desire and receptivity during this window. This is not coincidental: biologically, higher testosterone around ovulation increases the likelihood of seeking and engaging in sexual activity at the most fertile point of the cycle.

Luteal Phase (Days 17-28)

After ovulation, progesterone becomes the dominant hormone. Testosterone declines but does not disappear. In the early luteal phase, many women still feel relatively capable and grounded. However, as the late luteal phase approaches and both estrogen and testosterone drop further, it is common to notice a dip in motivation, reduced social appetite, and lower libido. For women who experience PMS or PMDD, this testosterone drop can compound mood symptoms.

Signs Your Testosterone Might Be Out of Balance

Testosterone in women exists within a narrow range, and both too little and too much can cause problems. Knowing what to look for helps you have more informed conversations with your doctor.

Signs of Low Testosterone

• Persistent low libido, even in phases where you would typically expect more desire
• Unexplained fatigue that does not resolve with rest
• Difficulty building or maintaining muscle mass despite consistent training
• Flat mood, reduced motivation, or a general sense of emotional blunting
• Brain fog and difficulty concentrating
• Low confidence or heightened anxiety

Signs of High Testosterone

• Acne, particularly along the jaw and chin
• Excess facial or body hair (hirsutism)
• Hair thinning or loss on the scalp
• Irregular or absent periods
• Mood irritability or aggression

Elevated testosterone in women is often associated with polycystic ovary syndrome (PCOS), a condition that affects up to 10-13% of women of reproductive age according to the National Institute of Child Health and Human Development. PCOS involves the overproduction of androgens, which disrupts ovulation and creates a cascade of hormonal and metabolic effects. If you suspect elevated androgens, testing through your GP or gynaecologist is an important first step.

"When women present with fatigue, low mood, and loss of libido, we often jump to estrogen or thyroid, but testosterone deserves equal attention. It is frequently the missing piece." — Dr. Mindy Pelz, DC, Functional Health Practitioner and author of Fast Like a Girl

Lifestyle Factors That Affect Your Testosterone Levels

Several everyday choices significantly influence how well your body produces and uses testosterone. The good news is that most of these are within your control.

Sleep

Testosterone production, like many hormones, is heavily tied to sleep quality. Research via the Sleep Foundation highlights that even one week of sleep restriction can significantly reduce testosterone levels. Prioritising 7-9 hours of quality sleep, especially during the luteal phase when recovery needs are higher, helps maintain healthy androgen production.

Strength Training

Resistance exercise is one of the most effective natural stimulants of testosterone in women. Compound movements like squats, deadlifts, and presses appear to produce the strongest acute hormonal response. Scheduling your most demanding strength sessions in the follicular and ovulatory phases, when testosterone is already rising, can amplify results and reduce injury risk.

Body Fat Percentage

Both very low and very high body fat can disrupt testosterone. Adipose tissue (body fat) can convert androgens into estrogens via an enzyme called aromatase. In women with excess body fat, this can contribute to androgen imbalance. Conversely, very low body fat, common in athletes or those with disordered eating, can suppress hormone production across the board.

Stress and Cortisol

Chronic stress is one of the most significant suppressors of testosterone. Cortisol and testosterone are produced from the same precursor hormone (DHEA), and under sustained stress, the body prioritises cortisol production at the expense of sex hormone synthesis. This is sometimes called "cortisol steal" or the "pregnenolone steal," and it helps explain why high-stress periods often coincide with low libido and flat mood.

Zinc and Vitamin D

Nutritional deficiencies can impair testosterone synthesis. Zinc is directly involved in testosterone production and is commonly depleted in women who menstruate heavily. Vitamin D, technically a prohormone, also influences androgen levels. Ensuring adequate intake of both, through food and supplementation where appropriate, supports hormonal health broadly.

How to Work With Your Testosterone Peaks

Once you understand that testosterone peaks around ovulation and dips during menstruation, you can start to use this rhythm to your advantage. This is cycle syncing in action, applied specifically to androgen patterns.

• Follicular and ovulatory phases: Lean into your higher testosterone window for high-intensity training, important meetings, bold creative projects, social events, and conversations that require confidence. Your brain and body are primed for output and assertion.
• Late luteal and menstrual phases: Use lower-testosterone windows for reflection, planning, rest, and lighter movement. This is when journaling, gentle yoga, and slower-paced work feel more aligned.
• Libido planning: If you want to intentionally reconnect with your partner or yourself, the ovulatory window is your biological sweet spot. This does not mean desire cannot exist at other times, but understanding the peak helps you remove guilt around the quieter phases.

When to Talk to a Doctor

If you consistently experience very low libido, unexplained fatigue, difficulty building muscle, or significant mood disruption regardless of cycle phase, it is worth asking your GP for a full hormonal panel. This should include total testosterone, free testosterone (the active, unbound form), SHBG (sex hormone-binding globulin), DHEA-S, and ideally cortisol. Timing your test to the follicular phase gives the clearest baseline picture.

Testosterone therapy for women remains an evolving area of medicine, with some evidence supporting its use for hypoactive sexual desire disorder (HSDD) in premenopausal and postmenopausal women. If you are considering this, seek a clinician who specialises in women's hormonal health for a nuanced conversation about risks and benefits.