By James Nowotny
As told to Rebekah Harding, NASM-C.P.T., C.N.C.I’ve always been athletic. In my 20s, I trained in Krav Maga—a rigorous Israeli self-defense practice—and never missed a day in the gym. This routine kept me in great shape for decades, but when I turned 54, everything changed.
Suddenly, my energy tanked. I had no energy or motivation to exercise. I had to drag myself out of bed, and after work, I’d crash on the couch and snack. After a year of this, I was gaining fat around my midsection and losing muscle definition everywhere.
Worse, my mood took a dive. I became snippy and unpleasant, a far cry from my usually cheerful self. My kids asked why I was so short-tempered and didn’t do activities with them anymore. I felt guilty but couldn’t shake my bad energy and lethargy.
When I visited my brother in California, I told him how I felt. He encouraged me to check my hormones. He’d gone through something similar and was diagnosed with low testosterone in his early 50s. I was surprised to hear he’d been on testosterone replacement therapy (TRT) for a few years.
Curious, I started researching TRT and stumbled upon an ad for Hone’s at-home hormone assessment. I was relieved I didn’t need to visit a clinic—I just didn’t have the energy for that.
A few weeks after my 55th birthday, I got my results. My total testosterone was 166 ng/Dl—normal for a man in his 70s, not his mid-50s, according to the doctor. He prescribed twice-weekly testosterone injections to bring my levels back up.
Editor’s Note: Normal testosterone levels fall between 300 and 1,200 ng/dL, depending on symptoms, age, and other health factors. Even men with levels in this range can experience symptoms of low testosterone and qualify for treatment.
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Within a month, my energy levels skyrocketed. I started setting my alarm at 5 a.m. to hit the gym, and I still had energy after work. The days of crashing on the couch were over. On weekends, my kids and I went for early morning runs together. My wife even mentioned how much my attitude had improved.
The more consistent I was with my morning weightlifting sessions, the faster my strength improved, and I got back into martial arts, starting with Krav Maga.
Within a year, I was teaching Krav Maga classes and taking jiu-jitsu lessons after work. My skills improved quickly, and I felt stronger on the mat than I did 30 years ago.
My jiu-jitsu teacher was impressed with how frequently I took down more experienced opponents in practice matches and suggested I compete.
I thought, “What did I have to lose?” I trained more seriously and signed up for my first local competition—and walked away with the silver medal.
Hungry for more, I entered the International Brazilian Jiu-Jitsu Foundation (IBJJF) Virginia Open last July at 57 years old. There weren’t enough guys in my age bracket so I had to go up against men up to 20 years younger. The age difference didn’t matter—I took home the bronze.
Now, I’m looking for even tougher jiu-jitsu competitions and working toward my black belt in Krav Maga. I’m in my late 50s, but I feel better than I did in my 20s. The best part? I know I still haven’t hit my fitness peak.
