If you’re a man in your 40s, 50s, 60s, 70s or 80s, this article will show you how to increase testosterone levels in older men.
A common issue among men over 40 (and younger men as well) is low testosterone. The older we get, the more our testosterone drops. For most men, testosterone production starts to decline after 30.
Increasing your testosterone levels after 40 will boost your sex drive, promote muscle growth, and keep you young.
Note that the tips below can also help younger men increase testosterone levels.
How to Increase Testosterone Levels in Older Men
All exercises boost testosterone levels to some degree, but strength training and high-intensity exercises have been proven to increase testosterone more than cardio.
The good thing about combining strength training with high-intensity exercises is you don’t have to exercise for hours. For instance, if you use the fat blaster sequence, you can complete your workouts in less than 15 minutes.
2. Eat a balanced, varied diet
Alongside exercise, your diet is going to be the other biggest influencing factor, possibly even more so.
There are a lot of books and websites professing to the “best” diet for boosting testosterone when in reality it’s very simple. All you need to do is focus on natural, whole foods, which are rich in micronutrients.
A good tip is to follow the 80/20 rule where 80% of the time you eat ‘healthy’ foods such as vegetables, lean meats, fish, fruit, nuts, seeds and whole grains, then you save the other 20% for treats and ‘unhealthy’ items. This approach prevents binging and makes it easier to stick to your diet.
3. Don’t lose weight, lose fat
The higher your body fat percentage, the lower your testosterone levels will be. So you need to focus on reducing body fat instead of losing weight.
To lower your body fat percentage, you need to do strength training, eat enough protein, do some cardio and maintain a low-calorie deficit.
4. Focus on strength training
As I’ve mentioned, strength training is one of the best ways to increase testosterone levels in older men.
You don’t even need to sign up for a gym membership. Bodyweight exercises alone can increase your testosterone levels fast.
The important thing is to keep your workouts challenging. You do this by increasing reps and sets after every workout and advancing to more challenging exercises as you get stronger.
5. Reduce Stress
Stress is an unavoidable factor of life that can come from various sources. Relationships, family, work, events, and so much more can make our cortisol rise and testosterone drop.
Using stress-reducing techniques such as meditation and mindfulness are great for reducing stress and improving hormonal balance.
6. Improve sleep quality and quantity
Just as diet and exercise go hand in hand, so do stress and sleep. Getting the right amount of zzz’s can help you increase testosterone after 40.
Try to reduce blue light exposure from phones, tablets, laptops and televisions around an hour before bed.
When you do get into bed, do something relaxing such as reading a book or writing a journal. The latter is fantastic for clearing your mind so you can easily slip into the land of nod when the lights go off.
Here are more tips to help you sleep deeply.
7. Make sure to get enough vitamin D
It has been proven that there is a positive correlation between vitamin D intake and our sex hormones, so if you’re fortunate enough to live in a hot, sunny climate, then soaking up those rays is fantastic for boosting testosterone.
If you’re not one of those people, then taking a vitamin D supplement with your meals can help you make up for any lacking sunlight.
8. Supplement with vitamins and minerals
Multi-vitamins are still a grey area in the health and fitness industry, but it doesn’t hurt to take one in the hope that they do something.
In particular, zinc is incredibly important for testosterone production. If you don’t want to supplement, then milk, cheese, and beans are all good natural sources alongside leafy greens.
9. Try Intermittent Fasting
Studies have shown that intermittent fasting can help increase testosterone levels in men.
Essentially, you fast for 16 hours and then during the 8-hour feeding period. This not only reduces your chances of overeating but also boosts growth hormone and testosterone production.
Note that intermittent fasting doesn’t work for everyone. So give it a go and see whether it’s something you enjoy or can fit in at least a couple of times per week.
10. Limit processed foods
Processed foods not only tend to be low in vitamins and minerals, but they often contain harmful ingredients such as sugar and trans fats which can harm testosterone production.
Combining fats and sugar makes the food highly-palatable and calorific which can contribute to being overweight or obese.
As I mentioned earlier, if you crave unhealthy food, try to fit it into your diet in accordance with the 80/20 rule.
11. Eat healthy fats
By now, you probably know that fats aren’t harmful. In fact, eating healthy fats can be extremely helpful for increasing testosterone levels.
Olives, olive oil, coconuts, coconut oil, grass-fed dairy, nuts, seeds, eggs, avocados, oily fish and grass-fed meats are good sources. Oily fish is particularly helpful as they contain high levels of omega-3s.
12. Try natural testosterone boosters
Testosterone boosters aren’t going to skyrocket your hormone levels to the point where you’re effortlessly building muscle, dropping fat without knowing it and your libido is through the roof.
However, they can make a small difference which can act as a cherry on the cake. Look for supplements which contain fenugreek, zinc, d-aspartic acid (DAA), and vitamin D.
13. Use multi-joint compound movements
In your strength training workouts, focus on compound movements instead of single-joint exercises. Compound movements increase testosterone levels faster.
Push-ups, squats, burpees, lunges, jumping jacks, and push-ups should be part of your routine if you exercise at home. These exercises target many muscle groups, providing more bang for our buck and a higher level of testosterone production.
14. Avoid low-fat and fad diets
You probably know someone who’s started a new fad diet, lost a large amount of weight in a ridiculously short amount of time, and then put it all again and more as soon as they’ve stopped.
Fad diets work to lose weight in a short amount of time, but they don’t teach sustainable, long-term habits.
The key to any successful diet is to take it step by step, slowly and consistently. Don’t do anything drastic that cuts your calories too low, or makes you stressed because you can’t have certain foods or attend certain events. This will actually impair testosterone production.
15. Quit smoking
Lastly, as with any health goal, quitting smoking is imperative to improving testosterone levels.
Smoking, directly and indirectly, affects our hormones in more ways than I can list.
Men who smoke have a much harder time building muscle, losing fat, improving their performance, increasing their libido, and improving any other area that’s related to testosterone. If you haven’t quit already, then the time to start is right now.
Don’t be fooled by pills that claim to skyrocket your testosterone. Most of them have minimal effect on your T levels and they may cause some health issues.
The tips above are the most effective and safest way to increase testosterone in men. Pick at least 3 tips and follow them consistently.
I’d recommend you first focus on short intense workouts and improving your diet.