Once you hit 40 and beyond, your testosterone levels aren’t going to be where they were when you hit puberty.
Yes, it’s a fact that T levels decline with age. However, too many men instantly look to TRT or put all their hopes on some horse pill. Even at 40 and over, testosterone levels can be naturally elevated by adopting manageable lifestyle changes.
The number of testosterone prescriptions has tripled since 2011. One out of four patients did not even have their levels tested before being prescribed a medication. Of those that were tested, it’s unclear how many actually had a deficiency.
Here’s another alarming fact: as of 2011, 2% of men in their 40s are on a testosterone prescription. This demographic represents the fastest growing group of TRT users.
This isn’t a smear on TRT or to bad mouth a medical solution. However, unless you are diagnosed for hypogonadism (chronically low testosterone levels), there is no reason to boost your T levels by taking a shortcut. Sure, the results may be noticeable in a shorter time span, but the side effects could follow you for the rest of your life.
TRT has also been vigorously marketed with low testosterone being depicted as some kind of savage disease that will sap away every last bit of your manhood.
Yes, low androgen levels present problems, such as low libido, decreased muscle mass, and weight gain. However, a natural solution should always be sought before considering T enhancement via injection or pill.
Look, it’s understandable: you’re getting older, and you want that same vigor you had in your 20s when you're in the gym, in the bedroom, or in everyday life in general. The solution is to increase testosterone, and you can do that whether you’re in your 40's or even in your 80's.
Here’s the unfortunate truth: teens and young men in their 20's can usually get away with a sloppy diet and poor lifestyle habits yet still maintain a relatively high testosterone count. Their testes are naturally in 5th gear at this stage in their lives.
For the 40-something, they don’t have that luxury. This is why lifestyle choices become ever more important.
What you put in your gullet has a direct effect on your testosterone count. So what’s the best diet? Should you follow the popular Atkins Diet? Should you become a raw foodist? Some people swear by a fruitarian diet; is that any good? Do you need to give up being a meat and potatoes type of guy?
You may be surprised to learn that a diet for high testosterone entails going against conventional wisdom.
Here is a breakdown of what you should eat regarding carbs, protein, and fats.
Carbohydrates are not necessarily the bad guys everyone makes them out to be. In fact, they are very important for fueling your body. You do, however, have to be selective where you get your carbs from.
Contrary to popular thinking, you should also keep whole wheat and grains to a minimum. Though often touted as healthy for the heart, wheat and grain also contain fiber. Yes, fiber is healthy and necessary for smooth digestion. Too much, though, has been shown in studies to lower testosterone.
In one study, male subjects were fed either a high fat, low fiber diet, or a low fat, high fiber diet. At the end of the study, the latter group not only exhibited 13% lower testosterone levels, but also had 12% to 28% higher levels of estrogen.
So what’s the best source of carbs then? The bulk of your carb intake (about 80%), should come from sources like yams, potatoes, and root vegetables (i.e. carrots, turnips). The other 20% can be your wiggle room or “freebie” that comes from wheat or refined sources.
While fat and carbs have been vilified in most health circles, protein has somehow managed to escape the demonetization.
In order to increase protein supplement sales, sellers have released all sorts of company funded studies emphasizing the importance of protein for muscle gain. Independent studies, however, tell a slightly different story.
In a 1992 study published under the Journal of the American Geriatrics, researchers made the following discovery about protein and exercise:
You need protein, but not as much as those in bodybuilding circles advocate. As a general rule of thumb, no more than 30% of your total caloric intake should come from protein.
Fat is the component that will really amp up your testosterone levels especially if you’re 40 and over. The fat, though, should come from saturated and monounsaturated fats.
A diet rich in avocados and olive oil has been shown to elevate testosterone. A Penn State University study also revealed that a diet rich in monounsaturated fats can reduce heart disease by 25%.
Just as you should up your intake of monounsaturated fats, you should cut out trans-fats. One study showed that lab mice fed trans-fatty acids not only had lower testosterone serum levels, but also had abnormal sperm morphology.
As a general rule, avoid any foods that have the ingredient partially hydrogenated oils. Food with this toxic substance contains some traces of trans-fat even if none is indicated on the nutrition label.
By exercise, this doesn’t mean a brisk jog or any other workout that's done half-assed. You need to employ heavy resistance exercise with heavy volume and low repetitions.
Modify your workout regimen however you like. Just adhere to these following steps:
You should also be in and out of the gym within 45 minutes. Studies show that resistance training causes an elevation in testosterone, though the level takes a drastic dip when the training surpasses the 45-60 minute mark.
Does low testosterone cause sleep deprivation, or does sleep deprivation cause low testosterone? According to a 2011 study published under the Journal of American Medical Association, it’s both.
In the study, male subjects were only allowed five hours of sleep per night. After eight days, the participants’ T levels dipped by 10% to 15%. The men also reported chronic fatigue.
For optimum T production, you need a full night of undisturbed REM sleep. A disruption of your sleep cycle can also cause an increase in cortisol levels. Try to get seven to nine hours of sleep every night. Also try to go to bed and wake up at the same time every night to avoid disrupting your circadian rhythm.
A lot of testosterone production occurs during sleep time. This explains why most men are at their horniest and have erections in the morning; T levels are at the highest during the rise and shine hours.
If you typically don’t feel the urge for sex or masturbation first thing in the morning, then you may not be getting enough sleep in the sufficient quality and quantity.
Once you hit your 40's and over, testosterone naturally begins to dip. With the right lifestyle modifications, though, you can keep T levels at an above-average level for your age group.
With that in mind, don’t use your age as an excuse for immediately resorting to TRT or some other testosterone prescription. Upping androgen levels the natural way is so much healthier and rewarding in the long run.
It’s time to take action.
If you’re ready to learn exactly what you need to do to increase your testosterone naturally, and directly fight back against stress, toxic exposure, and all problems related with aging, then sign up for my upcoming free presentation training called How To Stay Young Forever.
In this webinar, I will walk you through the pillars of hormonal health optimization that will change your life forever.
It’s time to open your eyes.