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How to Increase Testosterone Levels In Older Men (After 40)

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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 testosterone replacement therapy (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.

A testosterone tips infographic

Why Take the Natural Route?

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 who were tested, it’s unclear how many actually had a deficiency.

Here’s another alarming fact: as of 2011, 2 percent of men in their 40s are on a testosterone prescription. This demographic represents the fastest growing group of TRT users.

MORE: Add These 30 Foods to Your Grocery Cart to Boost Testosterone Levels

This isn’t a smear on testosterone replacement therapy 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.

Testosterone replacement therapy 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.

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Natural Methods for Keeping Testosterone Levels High at Any Age

Here’s the unfortunate truth: Teens and young men in their 20s 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 fifth gear at this stage in their lives.

For the 40-somethings, they don’t have that luxury. This is why lifestyle choices become ever more important.

An inforgraphic showing tips to increase testosterone levels

Watch What You Eat

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.

Eat Carbs

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 percent lower testosterone levels, but also had 12-28 percent higher levels of estrogen.

Eighty percent of your daily carb intake should come for fruits and tubers.

So what’s the best source of carbs then? The bulk of your carb intake (about 80 percent), should come from sources like yams, potatoes and root vegetables (i.e. carrots, turnips). The other 20 percent can be your wiggle room or “freebie” that comes from wheat or refined sources.

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The Right Amount of Protein

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.

Too much protein can have a negative impact on testosterone levels.

In a 1992 study published under the Journal of the American Geriatrics, researchers made the following discovery about protein and exercise:

  • Increasing protein intake without increasing overall calories had no effects on lean muscle gain.
  • Eating more protein while increasing total calories increases muscle mass but also an equal amount of fat gain.

You need protein, but not as much as those in bodybuilding circles advocate. As a general rule of thumb, no more than 30 percent of your total caloric intake should come from protein.

The Right Types Of Fat

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 percent.

Cutting trans-fats from your diet and including saturated and monounsaturated fats can increase testosterone levels.

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.

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Do Intense Exercise

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:

  • Stick to compound exercises that target large and multiple muscle groups. Effective compound exercises include: squats, bench presses, deadlifts, pushups and pullups.
  • Use enough resistance to cause muscle failure at around 4-6 reps.
  • Perform 4-6 sets of each exercise with enough rest in between (usually one to two minutes) to perform the subsequent set at roughly the same intensity.

Forty-five minute training sessions elevate testosterone, but levels dip when passing the 45-60 minute mark.

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.

Get Enough Sleep

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 10-15 percent. The men also reported chronic fatigue.

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.

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.

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It’s About Commitment, Not Age

Once you hit your 40s and over, testosterone naturally begins to dip. With the right lifestyle modifications, though, you can keep testosterone 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.

What Should You Do Now?

It’s time to take action.

If you’re ready to learn exactly what you need to do to naturally boost your testosterone, and directly fight back against stress, toxic exposure and all problems related with aging, then watch Truth’s archived webinar. Christopher Walker guides you through the pillars of  hormonal health optimization that will change your life forever.


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Christopher Walker

Christopher Walker is a co-founder of UMZU and creator of the Thermo Diet. He is the first person to get a Duke Neuroscience degree in 3 years. After naturally solving his own health complications with a brain tumor as a teenager, he has devoted his life to creating all-natural products and education to help men, women, children and pets to improve their own health naturally using science-backed research.
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