How to increase testosterone levels in older men is a common question that we’re going to answer today. All in an effort to help boost your test levels naturally, and quickly – because we’re nice like that.
Let’s be honest with each other – not many people get it when you feel a reduced level of testosterone, but I know how it is, I’ve been there my friend.
You feel low in energy, you don’t feel confident, and you aren’t as strong as you used to be ‘down there’ if you know what I mean.
Perhaps you’ve been busy with life, you’ve had to work endless hours, you’ve been under stress, and you can’t seem to get your rhythm back to how it used to be – does this sound familiar?? I thought so…
Don’t panic amigo!! There are a few things you can do to tun it around – and quickly!
In this article we’ll cover:
1. How to diet to increase your testosterone levels
2. How to exercise to boost testosterone levels naturally. And…
3. How to use quality testosterone boosters to give you the extra edge you need to get your testosterone levels sky high again.
Without anymore delay, let’s get into it asap!
How to diet to improve testosterone levels
Diet is a huge factor when increasing your testosterone levels, actually, without the correct diet in place i.e. vitamins, and minerals that you find in quality food sources, you have no chance of improving testosterone levels, especially for older men.
So what foods should you be eating??
> Stop eating sugar:
First off, you should stop eating anything with sugar added, such as sauces, or fruit drinks – they are laced with added sugars. Sugars have a direct impact on testosterone levels, and not in a good way.
Eating sugar reduces your overall testosterone levels, along with increasing weight gain, which is another factor in lowering your testosterone levels. So cut out the refined white carbohydrates for a while, and watch your testo levels increase.
> Eat more of these foods:
Adding more amino acids will improve your mental health as they are directly responsible for normal cognitive functions. They are also the building blocks of muscles. Not having enough amino acids in your diet through meats such as beef, an chicken will send your body out of sync. If you’re a veterinarian/vegan, don’t worry, you can still get a lot of amino acids form plant based sources.
Dark green vegetables contain numerous minerals such as iron and magnesium – which are vital for the production of testosterone. So don’t skip your vegetables!!
Many people fear foods containing fat as they think it’s bad for their health. While many studies have been done regarding high fat diets which link to heart problems, no specific studies have been done on high fat, and high vegetable diets – only high fat in general – such as fast foods with processed carbs. It’s these diets that cause the problem, not fats on their own.
The issue is, when you mix carbs and unhealthy fats together, they bind in your body which make it harder for your system to digest and process it. This is why you should avoid processed food altogether to prevent this from happening.
The fats we’re talking about are olive oils, nuts, coconut oils, fats in meat. Such as pork and beef on occasion, and so on – not deep fried foods though, you get my point!
How to exercise to boost testosterone levels naturally
If you haven’t already heard, you can actually boost your testosterone levels using exercise. However, not all exercise is created equal.
Studies show that long duration of cardio can dramatically lower your testosterone levels, so it’s obvious you should avoid this type of training.
This leaves us with only one more type of training – short burst resistance training. Such as body-weight jump squats, pull ups, sprinting etc. Now if you don’t feel like sprinting because you’ve got bad knees or a bad back, you can do sprints on a stationary bike to see the same results.
Lifting moderate to heavy weight several times a week improves your growth hormone levels and also your testosterone by releasing it into your body during and for several days after a training session.
Another way to get the most of your hormone production is to perform exercise first thing in the morning. Studies show that training fasted increases your human growth hormone production for the entire day. Which is a potent fat burner, and precursor to an increase in testosterone levels.
How to use quality testosterone boosters to boost testosterone
Liten up, if you really want to boost your testosterone levels then using a quality testosterone booster is a good way to go about it.
Boosting your testosterone levels can be difficult at times but not when you give your body everything it needs to make boosting testosterone a walk in the park.
Don’t worry! Testosterone boosters aren’t scary illegal supplements that only bodybuilders use, they are simply just a supplement that’s filled with natural and organic ingredients that have been tested, and proven to work time and time again!
What’s inside a testosterone booster?
If you haven’t looked into, or used testo boosts before, here are the most common ingredients found inside a quality supplement – such as those in our Testosterone Awards Section, we’ve listed the main ingredients and how they work below.
Main ingredients and how they work:
Zinc will raise your testosterone levels if you are already low in the amino acid- and chances are, you are running low as most of the worlds population are form not enough quality food choices.
It’s also important for improving your immune system and overall health and well-being. It also repairs internal organs, making it a vital element in your health and testosterone production.
Zinc is lost through sweat, which makes it ver important for athletes, or people who live in warmer climates.
Magnesium reduces blood presser, and improves the levels of vitamin D in the body, which is directly responsible for boosting your testosterone levels. It’s also known as an electrolyte, which supports the balance of liquids and energy in the body.
Without magnesium, your muscles would cramp, twitch, and you would feel un-rested most of the time.
- B Vitamins
B vitamins help to control your hormones, the good ones, and the bad, while at the same time improving the absorption of other key vitamins, and minerals form food sources. Without enough B vitamins in your body, you’ll feel tired, low in energy, and your testosterone levels will be lacking.
- D Vitamin
The sunshine vitamin acts in a very similar way to b vitamins in the fact that it increase your testosterone levels, improves nutrient absorption, and improves energy levels. Unless you live in a sunny climate all year round, chances are you’re not getting enough vitamin D into your body.
Also known as an adaptogen, ginseng will boost your mood, help you deal with stress, and as a result, this will improve your testosterone levels and libido. Especially important for the older man.
- D-aspartic Acid
Also known as D-AA, which is used as a testosterone booster in men who have low testo levels. It will give you a quick boost, and help your body to replace lost testosterone in less than a week. Another great reason to look out for testosterone boosters containing this ingredient.
As you can see, boosting testosterone levels in older men is not as hard as you tough. If you can get the right diet in place, exercise accordingly, and take a quality testosterone booster, then your testo levels will be increasing faster than you can say the word ‘testosterone.’
If you need more information on testosterone boosters, why not read our article best testosterone booster for men over 50.
The only thing left to do now is follow these steps, and watch your testosterone, confidence, and energy boost through the roof!