Last Updated on 2 years by silvergentleman
Testosterone is the main sex hormone in men. It makes men more masculine and bigger but only exists in women to a much smaller degree. Testosterone is responsible for muscle mass, strength, body hair growth, fat distribution, and red blood cell production.
As men age, their testosterone levels naturally decline. This can lead to a number of health problems, including reduced muscle mass, osteoporosis, and decreased libido. There are a number of things that men over 50 can do to increase their testosterone levels naturally.
If you’re looking to get jacked without resorting to steroids, there are a number of things you can do to improve your testosterone levels naturally.
Here are 14 proven hacks to help you boost your testosterone and build muscle mass.
1. Workout and use weights
One of the best methods for preventing many ailments linked to a sedentary lifestyle is exercise. Additionally, it can raise your testosterone levels.
Increased physical activity was found to be more advantageous for raising testosterone levels than calorie restriction in a 2015 research on obese males. According to one research review, the type of exercise and the level of training intensity can all have a different impact on testosterone levels.
In the short term, testosterone levels have been demonstrated to increase with resistance training, such as weightlifting. Although all forms of exercise should be beneficial in some way, high-intensity interval training (HIIT) can also be quite helpful.
Avoid overdoing it, though, as excessive exercise may backfire and result in lowering your testosterone levels.
In fact, the same study discovered that testosterone levels may be low in long-distance runners. The experts believed that this might be caused by insufficient energy and poor nutrition.
2. Get more quality sleep
The body’s required amounts of hormones and substances, including testosterone, can be negatively impacted by sleep deprivation.
Too many of us watch trash on TV or play with our phones for that additional hour. Poor sleep can make you too exhausted to eat well or squeeze in an exercise the following day. Your testosterone levels may also be wiped out by it.
Prioritising sleep could keep testosterone levels in check. Aim for sleeping for at least 7 to 8 hours every night. Anyone who consistently has trouble sleeping soundly should consult their doctor for a medical checkup. Sleep apnea is often the cause of middle-aged men who complain of being tired no matter how much they sleep. Especially if they snore.
If you only get 5 hours of sleep each night, your testosterone levels throughout the day may drop by as much as 15%. (19). Whenever you can, aim for 8 hours of sleep each night.
REM sleep is the link. Your body cycles through various stages of sleep, including deep REM sleep, throughout the night. When you are about to enter the first REM stage of sleep, your testosterone levels peak and stay high until you wake up.
3. Keep a healthy balanced diet
A healthy diet has long been proven to be crucial for preserving testosterone levels and general well-being. Low testosterone levels and being overweight may be associated with a number of inflammatory disorders, as well as poor neurological function.
The optimum diet is one that is balanced, nutrient-dense, and primarily composed of whole foods. Your hormone levels can be optimised and your general health can be supported by a nutritious protein, fat, and carbohydrate balance.
Eating a balanced diet rich in nutrients can maintain the body’s hormone levels appropriately and advance long-term health.
4. Lose the pounds
Men who weigh heavier have up to 50% lower testosterone levels than men who are not overweight, according to research.
Aromatase, an enzyme that changes testosterone into estrogen, is abundant in fat cells (while estrogen is the primary female sex hormone, men need it too, in small amounts).
Aromatases are especially abundant in abdominal fat. Your body may create less testosterone if exposed to too many estrogens. This can create a vicious cycle because belly fat builds up more quickly the less testosterone your body produces.
While it gets progressively harder to lose weight as we age, it just takes a bit more discipline to eat a balanced diet and exercising at least 2-3 times a week.
5. Go for the Protein
There are two types of testosterone in the bloodstream. A protein called albumin or sex hormone binding globulin (SHBG), which carries testosterone throughout the body, can bind to it.
Total testosterone, a type of testosterone, is physiologically inactive, which means that it has no physiological effect. About 98 percent of your total testosterone levels are made up of total testosterone.
What matters is the final two percent, sometimes known as free testosterone. In order to maintain your body functioning at its best, Free testosterone floats around and attaches to the appropriate receptors. The more free testosterone there is in your body, the better.
Protein can reduce SHBG, allowing more free testosterone to function. Additionally, eating enough protein can aid in weight loss, which is crucial as obesity is the best indicator of low testosterone in men.
Just be careful not to overdo it, as research by the University of Worcester discovered that testosterone levels were lower in males who restricted carbohydrates and consumed 35 percent of their calories from protein.
Even though that delicious-looking ribeye steak looks incredibly alluring, your best choice is 6 or 6 ounces of lean beef, poultry, eggs, or fish.
The protein content of many seeds, nuts, and tofu is relatively high, therefore it’s not necessary to eat meat as your only source of protein.
Avoid eating too much tofu since soy products can cause your testosterone levels to drop.
6. Stress management
Taking steps to reduce stress could boost your testosterone levels. Chronic, long-term stress is harmful and can cause a wide range of physiological problems.
Research frequently acknowledges the risks of prolonged stress, which can increase cortisol levels. Cortisol spikes can quickly lower testosterone levels. As one hormone rises, the other falls, which is how these hormones frequently function. And stressful events can cause men’s testosterone levels to fluctuate drastically.
Additionally, stress and elevated cortisol levels might cause you to eat more, put on weight, and store unhealthy body fat around your organs. In turn, these modifications might adversely impact testosterone levels.
Try to control your stress levels for optimum hormone levels and wellness. It may be helpful to maintain an active lifestyle, get plenty of sleep each night, and practice some stress-relieving methods.
7. Supplements and vitamins
According to a study, testosterone levels may rise in all people who take testosterone-boosting supplements for at least a month.
DHEA is a hormone that aids in the synthesis of other hormones that influence body composition, including testosterone. Both DHEA and testosterone levels decrease with aging. In one study, a sample of senior males received DHEA supplementation. The researchers discovered that the supplements had marginally beneficial, but statistically significant effects on body composition.
If a deficiency is to blame for the drop in testosterone, using magnesium supplements can help get them back to normal. Similar to magnesium, zinc insufficiency may cause testosterone levels to decline. Studies have shown that in sedentary men who exercise, 4 weeks of zinc supplementation helped stop a drop in testosterone levels.
Magnesium and zinc deficiencies can both be treated with diet. Dark leafy greens and whole grains are two examples of diets high in magnesium. Dark green vegetables, flax seeds, and pumpkin seeds all contain zinc. Creatine is also well known for its modest but consistent increases in testosterone. Beef, salmon, and tuna are all natural sources of creatine.
Consult a healthcare provider before adding any supplements to your regimen, especially if you have any underlying medical concerns or are taking other prescriptions.
8. Examine current medications
Although a number of medical issues can be managed with the aid of prescription drugs, they are one of the most frequent causes of low testosterone.
An example is statins, which are drugs that decrease cholesterol, and may partially work by lowering testosterone.
Anyone who believes that taking prescribed medications is the cause of their low testosterone should highlight this to their doctor to discuss alternative options.
9. Limit using drugs and drinking
Lower testosterone has been connected to drug and alcohol abuse.
Alcohol use has an impact on the glands and hormones involved in male reproductive health, according to the National Institute on Alcohol Abuse and Alcoholism.
Additionally, alcohol’s negative effects on the body, which include producing hormonal reactions and cell damage, might result in decreased testosterone levels.
Alcohol and testosterone interact in a complex way.
According to numerous studies, drinking too much alcohol can lower testosterone levels.
After consuming alcohol, testosterone levels can fall as rapidly as 30 minutes later. Testicular atrophy and impaired testicular function can result from heavy alcohol usage.
10. Get more sunlight
According to some studies, low testosterone levels may be related to low vitamin D levels. You get your natural vitamin D from sun exposure. Despite how crucial it is, up to 1 billion people are thought to be lacking in it globally.
Try to obtain regular exposure to sunlight or think about taking a vitamin D3 supplement. It is advised to get at least 15 minutes of direct sunlight each day to keep your levels at their optimal peak. Salmon and other fatty fish, fortified milk, and cereal products are food sources rich in vitamin D.
It is discovered that taking a vitamin D supplement raised testosterone levels and reduced erectile dysfunction.
11. Limit Your Exposure to BPA and Plastic
Our lives are made easier by plastic. We use it to pack our meals and to dispense water and other liquids. In fact, it has become so ingrained in our lives that it is beginning to literally seep into our bodies.
The chemical bisphenol-A (BPA), which is included in numerous polymers, is absorbed by the body. Once inside, your body treats it like estrogen, which lowers the amount of testosterone you produce and increases your chance of developing other illnesses, like cancer.
In order to reduce your BPA exposure, choose glass whenever possible. It’s not only good for the environment but our bodies will thank us for it.
12. Natural herbs
According to research, a few natural herbs like ashwagandha, fenugreek, and shilajit can increase testosterone.
Ashwagandha, the herb with the strongest scientific foundation is ashwagandha, an adaptogenic herb that increases the body’s resistance to stress from the outside world.
According to a 2021 study, taking ashwagandha root or leaf extract as a supplement for at least 8 weeks was more effective at raising testosterone than taking a placebo. The herb may prevent the formation of cortisol (the stress hormone), oxidative stress, and inflammation, all of which are knowns to lower testosterone levels.
Research has also indicated that fenugreek may increase testosterone levels and alleviate symptoms of low testosterone, such as decreased libido. The herb’s capacity to increase testosterone may be due to an increase in free testosterone levels.
Shilajit is a naturally occurring compound made by decaying plants and shilajit users demonstrated a statistically significant rise in total testosterone levels when compared to men who took a placebo in a short study trial.
13. Cooking
Your testosterone levels might rise or fall depending on what you put on your plate. One of the easiest ways to increase your testosterone levels is to include these whenever you cook.
Adding onions and garlic to a meal not only increases its flavor but helps to increase your testosterone level as well. Onions and garlic, which are rich in flavonoids also promote the development of healthy sperm.
More importantly, the luteinizing hormone that is stimulated by onion and garlic helps to increase the production of testosterone.
Ginger, like garlic and onions, is a strong source of antioxidants that can help prevent oxidative stress, which is frequently linked to men who are low in testosterone. A 2021 review found that ginger supports sperm quality, LH, and FSH.
Antioxidants included in extra virgin olive oil can fight oxidative stress and inflammation, both of which are associated with decreased testosterone levels.
14. Deal with underlying medical issues
Your testosterone levels can suffer from several health issues that are detrimental to your general well-being.
Low testosterone is twice as common in diabetic men. In a similar way, men with heart diseases are twice as likely as men without heart diseases to have low testosterone.
Bottomline – listen to your doctor’s advice if you’ve been diagnosed with a health condition.
