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Are you wondering how to increase your testosterone levels after 40?
Your testosterone levels begin to drop by about 1% each year when you turn 30, so your testosterone levels at 40 are likely 10% less than they were at 30.
Testosterone is crucial for many functions in the male body, including sexual health, bone density, energy, and lean muscle mass.
There are many ways to increase your testosterone naturally, without resorting to TRT injections or anabolic-androgenic steroids.
How To Increase Testosterone After 40
Here’s a list of the 10 best over 40 testosterone boosters:
Foods you eat
We’ll go into more detail about each one below:
Foods For Testosterone
Before you reach for testosterone boosting supplements, you should learn how to increase your testosterone levels after 40 by food alone.
Eggs are high in Vitamin D3, and many other important nutrients. Supplementing your diet with Vitamin D3 for 12 months has been shown to increase testosterone levels up to 400%.
Cruciferous vegetables like broccoli and Brussel sprouts are anti-estrogenic. They have a compound called indole-3-carbinole, which binds to the estrogen in your body.
Estrogen and testosterone are essentially competing hormones in your body, and decreasing estrogen increases your levels of free testosterone.
Oysters are considered an aphrodisiac for a reason. Oysters contain lots of protein and zinc. Zinc deficiency is linked to low testosterone and sex drive.
Low zinc levels inhibit the body’s ability to release luteinizing and follicle stimulating hormones. These hormones are essential for producing testosterone in the testes.
Garlic has many health benefits, but you may not be aware of its ability to stimulate testosterone production. Animal studies have found that garlic increases testosterone levels in combination with a high protein diet.
Spinach contains high levels of magnesium. Magnesium is shown to aid in muscle development and reproductive health. It also increases free testosterone and total testosterone in bodybuilders as well as those who are less active.
Some mushrooms limit the production of testosterone and estrogen in your body. Cordyceps mushrooms, however, have been shown to increase testosterone production in mice.
It’s thought that Cordyceps could be useful in increasing testosterone in men, and may have potential in treating reproductive issues.
Boosting Testosterone With Lifestyle Changes
There are also lifestyle changes that can help you increase your testosterone levels naturally.
Exercise and Fat Loss
Losing weight can increase your testosterone levels by over 50%. Fat contains aromatase. This hormone actually changes testosterone into estrogen.
Low testosterone also makes it more difficult to lose weight and build muscle, trapping your body in a vicious cycle of lower testosterone and weight gain.
Exercise can also raise your testosterone by over 50% compared to inactivity. Weight and interval training are the best exercises to increase your testosterone, burn fat, and increase muscle mass.
Sleep is an often overlooked way to boost your testosterone levels. Your body produces most of its testosterone while you are asleep.
Sleeping 8 hours instead of 4 hours actually increases your testosterone levels by 250%, making it imperative that you get at least 8 hours of sleep a night.
Lower Stress Levels
Stress produces cortisol. This hormone causes you to gain belly fat and it shuts down your body’s testosterone production. Adaptogens like Ashwagandha and Rhodiola Rosea can help you manage stress levels.
Meditation, activities that you enjoy, and lowering your amount of obligations can also help you tame your stress levels.
How to Increase Testosterone Levels Quickly
These are methods for immediately boosting your testosterone, even after 40 years old.
They can be particularly useful for boosting your testosterone levels before a workout.
Having sex is a great way to significantly boost your testosterone levels. However, even talking to an attractive woman for five minutes is shown to increase your testosterone levels by 30% temporarily.
Soak Up the Sun
Your testosterone levels are 20% higher during the months that you get lots of sun exposure. One study showed a 120% increase in testosterone by increasing the time you spend in the sun.
Break Out the Big Guns
One study measured the effects of testosterone on men who were tasked to write instructions on how to assemble and disassemble a gun and handled the gun during the process.
After the 15 minute task, these men’s testosterone was 60 times higher than their baseline.
Many men choose to use natural supplements to increase testosterone. These supplements can be particularly effective as your testosterone levels decrease with age. Some of the main ones include:
D-Asparagenic Acid, also known as DAA, increases your production of luteinizing hormone. Luteinizning hormone helps to boost your body’s natural production of testosterone.
One study showed a 30% increase in lutenizing hormone after supplementing with DAA.
Damiana is useful for relieving stress and anxiety, and it is also thought to increase testosterone levels. Damiana is known to inhibit aromatase, which is a hormone in the body that converts testosterone to estrogen.
There has been little scientific research done on Damiana’s effect on testosterone levels after 40.
However, anecdotal evidence suggests that it may be effective at increasing testosterone as well as reducing stress and increasing libido.
Forskolin is a natural plant compound. It’s one of the few testosterone boosting supplements with several studies to back up its effectiveness as a testosterone booster. It’s also shown to help your body use testosterone more effectively.
It’s been shown to increase testosterone by 200% in rats. It also activates androgen receptors in your body, which are the receptors that testosterone binds to in your body.
Your testosterone levels don’t have to drop just because you’ve hit your 40th birthday. To maximize your testosterone increase, you should take a multi-prong approach that includes diet, lifestyle, and supplements.
Hopefully this guide has helped you learn how to increase your testosterone levels after 40.