Testosterone plays a vital role in the male body, including sex drive, energy, and bone density. In this article, we’ll explore the important ways to increase testosterone when you’re over 40.
Let’s jump right in.
1. Exercise regularly (duh!)
Listen, there are no shortcuts when you want to increase testosterone naturally and maintain a healthy lifestyle, especially when you’re over 40. You must consider exercising regularly and building a routine that aligns with your overall health goals. High-intensity interval training (also known as HIIT) and weight lifting are two great activities to increase testosterone naturally, but the important message here is simple: exercise regularly.
I mix up my exercises every week — spin, treadmill, weight-lifting, boxing, and men’s league ice hockey (possibly there are a few beers after this one). This works for me to ensure that I remain active every week to increase testosterone naturally, but there’s no one-size-fits-all solution. Do whatever works for you and fits your lifestyle, but make sure you’re working out weekly to create optimal conditions for your body to produce testosterone naturally.
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2. Get adequate sleep (your body needs recovery time, especially as you age!)
Adequate sleep is essential for mental and physical health; boosting testosterone levels can help both.
To increase testosterone naturally, sleep is vital for hormone production. During sleep, your body releases multiple hormones that play roles in growth, metabolism, and immune function, and testosterone is one of these hormones. In men, testosterone is primarily produced in your testicles, and sleep is the mechanism to release it. Therefore, if you’re not maintaining an adequate sleep schedule of 7-9 hours per night, you run the risk of low testosterone levels, which can decrease your sex drive, make you tired regularly, and lower your muscle mass. We’re trying to avoid these significant issues by increasing testosterone naturally!
In addition to the testosterone benefits, let’s not forget that adequate sleep offers you many other benefits. I know that schedules get crazy sometimes, but do your best to prioritize sleep as a core component of your healthy lifestyle.
- Improved concentration and memory: Adequate sleep allows the brain to process and consolidate new information, improving concentration and memory.
- Increased physical performance: Adequate sleep is essential for physical performance. Lack of sleep can negatively impact muscle strength, endurance, and reaction time.
- Improved mood: Adequate sleep is important for maintaining good mental health. Lack of sleep can contribute to feelings of depression and anxiety.
- Better cardiovascular health: Adequate sleep is associated with a lower risk of developing heart disease and other cardiovascular conditions.
- Better immune function: Adequate sleep is important for maintaining a healthy immune system. Lack of sleep can impair the immune system’s ability to fight infections and diseases.
- Weight management: Adequate sleep may help with weight management. Lack of sleep has been linked to an increased risk of obesity.
- Reduced risk of accidents: Adequate sleep is important for maintaining alertness and reaction time, which can help reduce the risk of accidents.
3. Maintain a healthy diet (I know, I know — this can be a tough one)
To increase testosterone naturally, maintaining a healthy and consistent diet will go long way. Specifically, to boost testosterone production, healthy fats, protein, and complex carbohydrates are important categories to focus on. Below I’m sharing some food options for you to consider that will help increase testosterone naturally.
- Eggs: Eggs are a good source of protein and healthy fats, including monounsaturated fats and omega-3 fatty acids.
- Avocado: Avocado is a rich source of monounsaturated fats, which may help to increase testosterone levels.
- Nuts and seeds: Nuts and seeds, such as almonds, walnuts, and chia seeds, are good sources of healthy fats and may help to increase testosterone levels. (Don’t overdo this one. Nuts and seeds can be a great way to increase testosterone naturally, but we want to be conscious of our colon health. Some things are better in moderation, and nuts and seeds are in this camp.)
- Olive oil: Olive oil is a rich source of monounsaturated fats and may help to increase testosterone levels.
- Fatty fish: Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids and may help to increase testosterone levels. (I’ll stick with salmon here but to each their own!)
- Lean meats: Lean meats, such as chicken, turkey, and beef, are high in protein and may help increase testosterone levels.
- Fish: Fish, such as salmon, tuna, and sardines, are high in protein and may help increase testosterone levels. (Another win for salmon to help increase testosterone naturally!)
- Eggs: Eggs are a good source of protein and may help increase testosterone levels. (Great hack for healthy fats and protein to boost testosterone levels.)
- Dairy products: Dairy products, such as milk, cheese, and yogurt, are high in protein and may help increase testosterone levels.
- Beans and legumes: Beans and legumes, such as lentils, kidney beans, and chickpeas, are high in protein and may help increase testosterone levels.
- Tofu: Tofu is a good source of protein for vegetarians and vegans and may help increase testosterone levels.
- Whole grains: Whole grains, such as oats, quinoa, and brown rice, are good sources of complex carbohydrates and may help increase testosterone levels.
- Vegetables: Vegetables, such as sweet potatoes, peas, and corn, are good sources of complex carbohydrates and may help increase testosterone levels.
- Fruits: Fruits, such as apples, bananas, and pears, are good sources of complex carbohydrates and may help increase testosterone levels.
- Legumes: Legumes, such as lentils, kidney beans, and chickpeas, are good sources of complex carbohydrates and may help increase testosterone levels.
- Nuts and seeds: Nuts and seeds, such as almonds, walnuts, and chia seeds, are good sources of complex carbohydrates and may help increase testosterone levels. (Don’t forget, moderation on this one. Colon health is important too!)
4. Reduce stress (easier said than done)
I had a boss who would tell me this: The only time you don’t have problems is when you’re dead. Problems, and the stress that comes from them, are part of the human condition. We shouldn’t run or avoid them but rather shift our energy towards reducing stress where and when we can. Chronic stress is the real enemy and can lead to lower testosterone levels.
What’s amazing about this category to increase testosterone naturally is that you can reduce stress by doing some of the things we’ve already discussed (Killing two birds with one stone!).
- Exercise: Engaging in regular physical activity, such as walking, running, or lifting weights, can help reduce stress and increase testosterone levels.
- Practice relaxation techniques: Techniques such as meditation, deep breathing, and progressive muscle relaxation can help lower stress and increase testosterone levels.
- Get enough sleep: Adequate sleep reduces stress and increases testosterone levels. Aim for 7-9 hours of sleep per night.
- Practice stress-reducing activities: Engaging in activities you enjoy, such as hobbies, reading, or spending time with friends and family, can help reduce stress and increase testosterone levels.
- Seek social support: A strong social support system can help reduce stress and increase testosterone levels.
- Eat a healthy diet: Consuming a diet rich in protein, healthy fats, and complex carbohydrates can help support testosterone production and reduce stress.
What’s the takeaway here? Exercise, sleep, and a healthy diet will all help reduce stress and increase testosterone naturally.
5. Take a testosterone-boosting supplement
A testosterone supplement is another great way to increase testosterone naturally if you’re over 40. It’s important that you select a product that has only natural ingredients. A natural testosterone supplement typically includes ingredients like D-Aspartic Acid, Fenugreek, Zinc, Vitamin D, and Tribulus Terrestris.
With any supplement regime, it’s important to consult a medical professional and follow the manufacturer’s dosage recommendations, and testosterone supplements are no different.
If you’re considering a testosterone supplement to increase your testosterone naturally, I’ve included articles below for our in-depth reviews of leading testosterone boosters on the market.
|Best Use Case
TestoPrime is the top choice for men over 35 who predominantly want to boost testosterone, sex drive, and stamina.
Best for Bulking
TestoFuel is best for a younger man under 35 with healthy T levels who wants to bulk up.
6. Get plenty of Vitamin D
Low levels of vitamin D have been linked to low testosterone. One study published in the journal Andrologia in 2015 found that men with low testosterone levels were likelier to have low vitamin D levels and that vitamin D supplementation may improve testosterone levels in these men. In the study, men with low testosterone levels who received vitamin D supplementation experienced increased testosterone levels compared to a control group.
Here are a few simple ways to increase vitamin D within your body.
- Spend time in the sun: One of the best ways to get vitamin D is to expose your skin to sunlight. The body produces vitamin D when the skin is exposed to ultraviolet B (UVB) rays from the sun. It’s essential to use sunscreen to protect your skin from the sun’s harmful rays, but it’s also essential to get some sun exposure to help your body produce vitamin D.
- Eat vitamin D-rich foods: Some foods are naturally high in vitamin D, including fatty fish (such as salmon, mackerel, and sardines), egg yolks, and mushrooms.
- Take a supplement: Vitamin D supplements are available in capsule or liquid form and can be taken orally. Speaking with a healthcare provider before taking any supplements is essential to determine the appropriate dosage and ensure the supplement is safe.
- Get more exposure to UVB lights: Some people with vitamin D deficiency may benefit from using UVB lights, which can help the body produce vitamin D. This is typically done under the supervision of a healthcare provider.
7. Avoid harmful toxins (just some common sense)
Last but not least, stay away from harmful toxins that can reduce your testosterone levels. Pesticides and heavy metals are two major toxins that could lower your testosterone, but avoiding toxins will have many health benefits, including a healthier metabolism, reduced risk of cancer, and improved fertility.
Avoiding harmful toxins is a bit of common sense for all of us, but if you’re curious, here is a list of the common ones.
- Lead: Lead is a toxic metal found in the environment due to industrial processes and the use of lead-based products. It can be found in paint, pipes, gasoline, and other products and can also be released into the environment through industrial emissions.
- Mercury: Mercury is a toxic metal that can be found in the environment due to industrial processes and the use of mercury-containing products. It can be found in some types of fish, dental amalgams, and some types of light bulbs.
- Cadmium: Cadmium is a toxic metal found in the environment due to industrial processes and the use of cadmium-containing products. It can be found in batteries, pigments, and some types of metal alloys.
- Arsenic: Arsenic is a toxic metal found in the environment due to natural processes and the use of arsenic-containing pesticides. It can also be found in some types of drinking water and in some foods.
Final thoughts on increasing testosterone naturally
In many males, testosterone levels peak in their teens (yikes!), and then it can decrease significantly after the age of the age 40 in males. For some of us, it can be a rapid decline. In contrast, it may be more gradual for others, but maintaining healthy testosterone levels is vital for sex drive, energy levels, and athletic performance.
If you’re able to maintain a healthy diet, exercise regularly, and get adequate sleep, you’ll be on the best path to increasing testosterone naturally. If you’re looking for additional ways to increase your testosterone naturally, get plenty of vitamin D and consider a testosterone supplement if you’re looking for an extra boost.