Tag: testosterone

  • 10 Ways to Increase Testosterone Levels If You’re Over 40

    As we enter our 40s, many of us men start to notice changes in our bodies and we might be thinking about ways to increase testosterone levels. We might feel less energetic, struggle to maintain muscle mass, or experience a dip in our libido. Often, these changes are linked to a gradual decline, but here’s the good news: we’re not powerless in this situation. Let’s explore how we can naturally boost our testosterone and continue feeling our best well into our 40s and beyond.

    Related: The over-40 workout plan to build lean muscle

    Also related: The 6 most important blood test biomarkers if you’re over 40

    Understanding Our Testosterone Decline

    First, let’s get a handle on what’s happening in our bodies. Testosterone, our primary male sex hormone, plays a crucial role in various bodily functions. According to Harvard Medical School research, our testosterone levels typically start to drop by 1–2% annually from our early 40s onward. This decline can affect everything from our physical strength to our mental clarity and sexual function.

    Signs We Might Have Low Testosterone

    We should be aware of these common symptoms of low testosterone:

    • Feeling constantly tired and less motivated
    • Noticing a decrease in muscle mass and an increase in body fat
    • Experiencing reduced libido and sexual function
    • Dealing with mood changes and irritability
    • Having difficulty concentrating

    If we’re experiencing several of these symptoms, it’s worthing looking into our T levels.

    Natural Ways We Can Increase Testosterone Levels

    1. Let’s Lift Weight & Go Hard

    One of the best things we can do for our testosterone levels is to exercise regularly. Resistance training and high-intensity interval training (HIIT) have been shown to be particularly effective. A 2015 study found that increased physical activity was more beneficial than calorie restriction for increasing testosterone levels in men with obesity. So, let’s dust off those weights or hit the gym – our bodies will thank us.

    2. Optimizing Our Diet

    We are what we eat, and this applies to our hormone levels too. Let’s focus on incorporating these testosterone-friendly foods into our diets:

    • Oily fish like salmon, tuna, and sardines: They’re rich in zinc, vitamin D, and protein
    • Eggs: They contain cholesterol, which is a precursor for testosterone
    • Dark, leafy greens: These are an excellent source of magnesium
    • Extra virgin olive oil: A 2013 study found it could boost testosterone levels over three weeks
    • Red meat: It’s a good source of zinc and vitamin D

    3. Maintaining a Healthy Weight

    If we’re carrying extra weight, losing it can help increase our testosterone. A meta-analysis published in the European Journal of Endocrinology in 2013 found that weight loss is associated with a significant increase in both bound and unbound testosterone levels in men. Let’s make it a goal to reach and maintain a healthy weight.

    4. Managing Our Stress

    We all deal with stress, but chronic stress can lead to elevated cortisol levels, which can interfere with our testosterone production. Let’s incorporate stress-management techniques like meditation, yoga, or deep breathing exercises into our daily routines.

    5. Prioritizing Quality Sleep

    Getting enough quality sleep is crucial for our testosterone production. We should aim for 7-9 hours of sleep per night. A study in the Journal of the American Medical Association found that sleeping less than 5 hours per night was associated with significantly lower testosterone levels in men. Let’s make sleep a priority

    Related: 10 proven techniques for achieving quality sleep

    6. Considering Natural Supplements

    Several natural supplements have shown promise in supporting testosterone levels:

    • Vitamin D: A University of Graz study found that when healthy overweight men were given vitamin D supplements daily for one year, their testosterone levels increased.
    • Magnesium: A study of taekwondo athletes and sedentary men found that magnesium supplementation increased testosterone levels in both groups.
    • Ashwagandha: Recent studies have shown its potential to increase testosterone levels and improve male fertility.
    • Zinc: This essential mineral plays a crucial role in testosterone production. Let’s include zinc-rich foods like oysters, beef, and pumpkin seeds in our diets.
    • Fenugreek: A meta-analysis published in 2020. examined the effect of fenugreek extract supplements on testosterone levels in males. The analysis concluded that fenugreek extract supplementation has a significant effect on total serum testosterone levels in men.

    Lifestyle Changes for Optimal Testosterone

    7. Reducing Our Alcohol Consumption

    While we might enjoy a drink or two, excessive alcohol intake can negatively impact our testosterone levels. Let’s practice moderation to maintain healthy hormone levels.

    8. Minimizing Exposure to Endocrine Disruptors

    Certain chemicals found in plastics and personal care products can interfere with our hormone production. We can opt for natural products when possible and avoid heating food in plastic containers.

    9. Staying Hydrated

    Proper hydration is essential for our overall health and can support optimal hormone production. Let’s aim for at least 8 glasses of water a day.

    10. When We Might Need Medical Intervention

    *While natural methods can be effective, some of us may require medical intervention. If we’re experiencing persistent symptoms of low testosterone, it’s important to consult with a healthcare professional. They may recommend testosterone replacement therapy (TRT) if appropriate. Recent research has shown promising results for TRT in improving body composition. A 2022 study published in Frontiers in Endocrinology found that an increase in testosterone helps improve body composition, even in men with testosterone levels near the lower end of normal. This suggests that men could potentially benefit from TRT even if their testosterone levels aren’t as low as traditionally defined by medical standards. 

    *If you’re considering TRT, be sure to speak with your doctor beforehand.

    Wrapping It Up

    As we journey through our 40s and beyond, maintaining healthy testosterone levels is achievable through a combination of lifestyle changes, proper nutrition, and targeted supplementation. By incorporating regular exercise, optimizing our diets, managing stress, and ensuring quality sleep, we can support our body and increase testosterone levels. Remember, what works best can vary from person to person. It’s essential that we listen to our bodies and work with healthcare professionals to find the right approach for each of us. 

  • What you actually need to know about testosterone—and how to increase it

    What you actually need to know about testosterone—and how to increase it

    Testosterone is a very, very important thing for men. It affects just about everything, if not all, aspects of their lives from how they look and feel physically to their emotions and mental well-being. Higher levels of testosterone are associated with lean muscle, loss of body fat, increase sex drive, and elevated mood. On the other hand, lower testosterone leads to the loss of muscle, a gain of body fat, reduced sex drive, increased likeliness of depression, and even heart disease. Testosterone gradually declines as we age.

    What is testosterone?

    Testosterone is a hormone that is naturally produced by the body, primarily in a man’s testes.

    When does testosterone start to decline?

    At about age 30, T will decline by 1% each year. At around 50, the decline will accelerate.

    What is the healthy range for testosterone?

    The normal or healthy range for testosterone is 300-1000 ng/dl. Anything below that is considered low T and a doctor could potentially prescription some type of gel, cream, or injection as T-therapy to increase it. This is pretty much a last resort effort.

    Is T-therapy safe?

    Unfortunately, it’s hard to say. A recent 2018 study in The Journal of Clinical Endocrinology & Metabolism discourages the use of any type of T-therapy for men that have had a stroke or heart attack within the last 6 months, or are at risk for prostate cancer. Who cares if you don’t have those conditions, that’s should be enough of a warning.

    Does T-therapy work?

    Unfortunately, it’s hard to say as well. In a March 2018 story from The New York Times, author Randi Hutter Epstein shared the story of two men that were prescribed T-therapy, both claimed to have experienced positive results. However, in Epstein’s piece, their doctor noted that he wasn’t sure if it’s the t-therapy or just the placebo effect. So there are risks and it may not even do anything. Pass.

    How can you naturally increase testosterone?

    Good news is, you don’t need to take dangerous pills, gels, creams, or mystical powders—there are a number of things you can do naturally.

    1. Reduce the stress in your life

    Research in the Journal of Sports Science & Medicine concluded that cortisol (another hormone) and testosterone work against one another. Cortisol levels become elevated during stressful situations, potentially impacting healthy testosterone levels. Meditation and breathing techniques should be used to keep stress under control.

    2. Train more intensely

    Two studies back this up. The first, published in the Journal of Clinical Biochemistry and Nutrition associated physical activity with an increase in testosterone levels. And secondly, research published in the journal Sports Medicine found that high-volume, high-intensity workouts and exercise produce a strong surge in testosterone.

    3. Get more sleep at night

    If you’re only getting 4, 5, or 6 hours of sleep every night, you’re most likely hurting you T levels. Research in the Journal of the American Medical Associations (JAMA) observed the testosterone levels of men that slept 8-10 hours per night vs. men that slept 5 hours per night. The men that slept 5 hours had approximately 10-15% lower testosterone. You need to get more shut-eye, here are the 10 best ways to get more quality sleep.

    4. Eat all the right foods

    Proteins, carbs, and fats are essential for building muscle and staying lean, but dietary fats are particularly important when it comes to testosterone production. Dietary fats produce cholesterol which then can be converted into testosterone. You’re probably eating enough fat if you consume nuts and fish, but if you’re following a super-low fat diet as an attempt to keep calories down, you could be hurting your T levels.

    5. Supplement with the promising (and safe) stuff

    Stress is on the way down, training is on the rise, sleep is better, and the diet is cleaned up. Supplementing can help fill some of the gaps. While there are a lot of false promises out there, these are the one’s with the best looking research, and most importantly, they are completely safe. Don’t buy anything with suspect, or even corny names like “Mega Test Booster” or “Alpha Male Testosterone Booster”, etc., etc. Just get the basic stuff. Check the labels.

    • Vitamin D: a study in the journal Hormone and Metabolic Research found that vitamin D-deficient men who took 3000 IU of the vitamin for a year saw a 25% increase in testosterone.
    • Zinc: a study in Biological Trace Element Research found that men with low testosterone also tended to have low zinc levels.
    • Ashwagandha: a study in the Indian Journal of Psychological Medicine found that the herb can help lower cortisol, which as a result, supports healthier T levels. Additionally, a study in the Journal of the International Society of Sports Nutrition compared the strength and testosterone levels of men that either supplemented with the herb or a placebo over an 8 week period. The herb group saw significant improvements in both strength and T.
    • Caffeine: a study in the Journal of the Society of Sports Nutrition found that athletes that took caffeine lifted more, and as a result, saw higher testosterone levels. To clarify, caffeine does not increase testosterone itself, it was the increased exercise that lifted the testosterone. Caffeine supplied the athletes with more energy to lift more.