I get emails all the time from guys in the 35-59 year old range.
And they all ask the same question, “am I too old to naturally get my testosterone back into the normal range? Or should I just get hormone replacement therapy from my doctor?”
By the late thirties, most men begin noticeably losing their “mojo.”
Their sex drive isn’t as strong.
Their body isn’t as muscular and fit as it used to be.
Their energy is lower than ever.
And they wonder, “is this just natural decline? Or can I do something about this?”
These realizations can become especially painful when it comes to trying to get attention from women. Some guys lose hope altogether, sliding into a steady lifestyle of work > bar > TV until they cut themselves off from the dating world entirely.
And this is not good.
It doesn’t have to be this way.
Because you CAN do something about this issue. You can get your mojo back: fire your sex drive back up to your 20-year old level, get your college physique back, and have that tenacious energy you once did.
And you can do it naturally, without any pills or pharmaceuticals.
Just some tried and true nutrition and training tricks.
A healthy natural testosterone level is VITAL for men of all ages. Here are my 3 favorite tips for getting my clients’ T back up to a good level quickly:
1. Skip breakfast:
To most people this might seem nothing short of heretical. “What! Skip the most important meal of the day? Aren’t I going to kill my metabolism and pile on the pounds?” No, actually you won’t. You see, regular intermittent (short) fasts will actually boost important hormones that will lead to drastically higher overall testosterone and growth hormone levels.
Intermittent fasting allows your body a daily opportunity to burn excess body fat for fuel and rid itself of minor toxins before it needs to allocate energy to focus on things like digestion and glycogen synthesis. The quickest way to increase your T is to lose excess body fat. To put it simply, testosterone (both free T and SHBG-bound) levels correlate inversely with common measures of insulin resistance (such as insulin, C-peptide, and HOMA-IR) and body fat levels. The inverse association between testosterone and insulin resistance is mediated by adipose tissue, and independent of SHBG (sex hormone binding globulin). In simple terms: the more body fat you have, the less testosterone you will naturally be able to produce.
Intermittent fasting increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so powerful, in fact, that it’s been shown to reverse insulin resistance in mice.
And with just a 24 hour fast, you can elevate your growth hormone levels by up to 2000%. GH and T levels correlate with one another, both acting anabolically (improving glycogen uptake into the muscles, protein synthesis, and increasing training capacity and tolerance).
2. Eliminate all essential vitamin and mineral deficiencies:
Most guys don’t know this, but a simple deficiency in one of the following vitamins or minerals can cause a big hit on your overall testosterone levels. Simply eliminating your deficiencies can keep your T at a healthy level while on a diet. Focus on bringing the following levels up to a normal range (I recommend getting regular blood tests):
- Vitamin D
- B Vitamins (B3/6/12)
3. Avoid BPA-laden products:
This tip usually blows people’s minds.
BPA stands for bisphenol A, and it’s a common chemical that will give your testosterone a hit if you allow yourself to be exposed to it regularly.
BPA is an extremely common substance, used to line water pipes, plastic bottles and food containers, on sports equipment, DVDs, CDs, and many other common consumer items made with – or containing – plastic. It interacts with the human body with hormone-like properties that can negatively affect your testosterone levels.
TIP: avoid touching sales receipts.
When the cashier asks if you’d like your receipt either have them put it in your bag or just say “no thanks.”
BONUS TIP: Don’t Eat Too Much Protein
This is another nearly-heretical sounding piece of advice, but you cannot overlook your protein consumption.
As male consumers, we’re constantly marketed to with advice to consume more protein to gain more muscle and stay full throughout the day. Most of this “advice” leaves us afraid to eat less protein for fear of losing all our “hard-earned muscle” to catabolism.
However, sadly most of this protein-heavy diet advice is shelled out by supplement companies – people/websites who SELL protein for a living.
Of course they want you to eat more protein.
And protein is very important.
But it’s not as important as they want to make you believe.
You see, both carbs and fats play an extremely crucial role in keeping t-levels high.
- Eating too little carbs can lower testosterone over time.
- Eating too little fat can also lower testosterone over time.
When you are consuming most of your daily calories from protein, you are actually neglecting the two macronutrients (carbs and fat) that are more important for supporting a healthy testosterone level.
You should instead consume as much protein as your body needs to support your muscle growth and training, but no more.
Focus the rest of your diet on eating adequate healthy carbs and fats and you will reap the benefit of high testosterone well into your old age.