As a man, it becomes increasingly difficult to exert ultimate control over your masculinity as you age, simply because testosterone levels continuously drop after our thirties.
This makes it very important to actively work to keep testosterone levels at a level that could be considered high normal for age or increase it to a level that allows for optimal health and sexuality.
But exactly how should you go about increasing testosterone as you age? The good news is that most of the principles remain the same as it does for a younger man, given a few minor caveats.
Let’s check out the most proven techniques that can be used time and time again:
Sleep Remains As Important As Ever
A common complaint many men voice as they get older is the fact that sleep doesn’t come as abundantly as it once did, or if it does, the desire to sleep for some hours is diminished. However, our body’s need to sleep doesn’t exactly decrease.
While nighttime sleep may seem harder to come by (or unnecessary), daytime nap frequency seems to increase. So what should you do? Given you’re not required to be actively involved in a job or otherwise engaged, take the naps.
Well timed power naps; short 15 to 20 minutes sessions can go a far way to helping you adequately achieve your sleep quota. So, when the night rolls around, and you’re only able to get 5 hours of sleep, those two power naps you had during the day will help bring you closer to the minimum recommended 6 hours daily you should be getting.
And remember- testosterone and growth hormone levels are highest during sleep, so be sure to get enough to facilitate sufficient repair and recovery of the various biochemical processes our body performs around the clock.
Try Cold Showers
Some people hate the cold- regardless of age. While that’s understandable, would you feel the same if you knew that exposure of the testes to cold could initiate a massive testosterone surge? The testes naturally hang lower and away from the body for that exact reason- to facilitate testosterone production and spermatogenesis.
Production of both of these important indicators of male health is impaired at high temperatures, which is why cold showers can be infinitely helpful when trying to improve your test, especially since an older man that needs every bit of help.
You don’t need to soak for hours; a quick 15-minute bath or soak in the tub is plenty. If you still find that a hard task, alternating cold with warm water is a viable option as well, as is sleeping in a slightly colder room (a natural preferably!)
Eat More Fat- But Don’t Stay Fat
Sounds a bit ironic right? How are you supposed to eat more fat and not get fat? It’s a common misconception, but one that can best be explained like this; the body does not readily store fat we consume via diet unless we also consume a high amount of carbohydrates.
What this means is that higher fat and lower carb diet can be beneficial for helping to reduce body fat, even though the actual fat consumption is higher.
Higher fat diets have also been associated with improved testosterone levels, especially if it includes saturated fats, as these are the fats that lend themselves to testosterone production in the first place.
If you’re worried about heart health, mono-unsaturated fats and a smaller amount of saturated fats are the way to go, as both of these favorably lend themselves to increasing test levels, while at the same time minimizing your cardiovascular risk.
Lose Some Weight
This ties in with the previous point but needs to be understood from a different perspective. In men, estrogen is primarily produced within fat cells, since men inherently do not have the organs that women do which produce this hormone.
As you may have guessed, the greater the degree of body fat a man has, the higher the likelihood of testosterone being converted into estrogens within these fat cells. Think of it as having a larger amount of factories for the production of the female hormone, which will inadvertently affect your testosterone bottom line, sexuality, and health as the result.
Your need for weight-bearing exercises does not decrease as you age, which is a common myth people believe as they grow older.
Performing regular weight-bearing exercise as you grow older helps preserve bone mass density, decreasing the likelihood of falls and fractures due to weakened support. Stronger muscles also mean a reduced likelihood of impaired mobility, so you will not gain weight as a result of becoming sedentary.
What should change, however, is the frequency of workloads, along with relative intensity. This is because recovery slows as you age, so while you would be able to work out intensely every two days as a young man, as you approach the age of 40 and beyond you may need a longer period to sufficiently recover damaged tissue.
The best plan of action is to lift weights with the space of two days separating intervals, to allow appropriate recovery and minimize the risk of injury.
Use A Testosterone Boosting Supplement
As an older man, there is no shame in using a testosterone boosting supplement if the need arises, it is actually advised to help optimize your androgen profile. While younger men scarcely need help to increase testosterone levels, older men stand to benefit handsomely from their use.
Always look for one that contains ingredients that are likely to deliver the best bang for the buck, such as D-Aspartic Acid, selenium, zinc, magnesium and fenugreek.
How To Increase Testosterone Levels In Older Men – Summary
As you can see, most of the techniques for increasing testosterone levels remain the same regardless of age. While it can be a bit more difficult for older men, it is most certainly achievable as long as you consistently apply yourself.
Don’t make qualms about using supplements either, as many effective ones can significantly speed up the time it takes for you achieve your goals and help you feel better than ever.
Michael Jessimy is a qualified Pharmacist with over 10 years experience dealing with a range of both prescription and alternative remedies.
He is also an amateur heavyweight bodybuilder and loves spending his spare time hitting the gym.
He strives to help others build the best body possible through fitness, health and nutrition consultation and has several published books under his name.