Our testosterone levels are under siege. Sedentary jobs, poor diets, lifestyle choices, and environmental toxins are all factors that affect our T levels negatively. Men’s testosterone levels have dropped 17 percent from 1987 to 2004, controlling for health and lifestyle factors such as obesity and diabetes. Males in the United States are also experiencing an increased incidence of birth defects in the penis and testicles, a higher rate of testicular cancer, and a general decline in reproductive health.
However, I’ve managed to naturally increase my testosterone levels by 36% over the last five years. Here are six tips to get the boost you need in later life:
Get regular sleep
Your body produces most of your testosterone (T) and Human Growth Hormone (HGH) when you’re asleep. Burning the candle at both ends leads to adrenal fatigue and reduced testosterone levels. I aim for 7 hours a night, which is the optimal sleep period for someone my age.
Lean out
The leaner you are, the more T you produce. Keeping the weight off gets harder as you age. To stay lean, I focus on a mix of strength, mobility, and short, high-intensity training, which I call “P.R.I.M.E Training.” This type of training promotes lean muscle, helps drop fat, boosts and maintains high energy levels and kicks up T and HGH levels. Additionally, I include lifting heavy weights and working large muscle groups in my training program. Studies show that increasing the weight load on the big muscle groups (hips and quads) boosts short-term testosterone production.
Stay frosty
Our testicles—the main producers of T—hang outside our body because they love the cold! Cold showers, cryotherapy, or ice baths after exercise are effective ways in reducing inflammation and boosting your testosterone, HGH, and fertility. Try sleeping in a room between 60 and 67 degrees, which can enhance sleep quality.
Eat more fats
Eating the right fats such as omega-3 fatty acids, monounsaturated, and polyunsaturated fats is critical for men as we age. Healthy fats found in avocados, nuts, and coconut oil have been shown to increase testosterone levels, assist with Alzheimer’s, reduce inflammation and the risk of heart disease, and promote weight loss. Be mindful of your consumption, as the calories can add up.
Fast (periodically)
I practice intermittent fasting (IF) to decrease inflammation and boost testosterone. I fast for 24 hours, usually from 6pm to the following 6pm.
Cut back on the alcohol
Alcohol increases the metabolism and elimination of testosterone from your bloodstream and reduces the rate your body produces testosterone. Cutting back on drinking helps increase your testosterone levels and helps you sleep better at night, allowing your body to naturally replenish your T levels. Alcohol affects your liver, the organ responsible for regulating the availability of free testosterone in our bodies.
Supplements to boost testosterone levels
I take a variety of daily supplements to boost my testosterone levels. The primary ones are EveryDay Male® and around 5000 IU’s of extra vitamin D. Before including any supplements in your regimen, consult with your doctor or a registered dietitian.
By committing to these lifestyle changes, you can work on naturally increasing your testosterone levels, improve sleep, and maintain better overall health.
