Testosterone levels (T-levels) in males peak at around puberty. An average healthy male produces about 6 milligrams of testosterone daily. But as they age, their body experiences changes, their metabolism slows down, and naturally their T-levels start to taper down as well. According to studies, this decrease starts once you hit your thirties and by the time you celebrate your 50th birthday, you can expect your testosterone to be half than what you had when you were a teenager.
But what exactly does this have to do with you? The answer to that is, marked decrease in T-levels can increase your risk for cardiovascular events like heart attack and stroke, as well as decreased physical prowess and performance. But fortunately, those in their 50s and 60s are still capable of bulking and keeping their muscle mass intact through proper exercise, adequate rest, and healthy lifestyle. Some well-known Hollywood celebrities like Brad Pitt and Tom Cruise are prime examples of how males over 50 can still look fresh and revitalized.
However, it is undeniably hard for some people to maintain all these necessary requirements to keep themselves in tip-top shape, and become interested in modern anti-ageing procedures and treatments that are available on the market. But for those who would want to try more conservative measures in increasing their testosterone levels, you have come to the right place. We have prepared 6 simple and easy tips that you can apply for a healthier and more robust life in your 50s!
Adhere to a Regular Workout Routine
Several studies have shown that regular exercise promotes a natural increase in your testosterone levels. Aside from testosterone’s muscle building capacity, exercise by itself keeps your body fat low and helps stimulate muscle fibers, leading to a firm and well-defined physique. Moreover, exercising keeps the heart active and pumping, which helps improve blood circulation to the muscles and aids in delivering nutrients and oxygen to all other organs. Overall, working out ensures good health to your entire body and helps decrease risk for developing lifestyle-related diseases like obesity, diabetes, stroke, and hypertension. Think about how you can hit multiple birds with just one stone!
Some exercises you may try out include swimming, biking (whether stationary or outdoor cycling), jogging, running, and compound exercises (eg. squats, weightlifting, pullups, etc.). For those who are looking for more challenging workouts, you can try your hand in high-intensity workouts (HIIT) to get your heartrate up in just a few seconds. All these activities can boost testosterone production. In fact, experts have found that your T-levels spike up for 15 mins up to an hour, depending on the level of intensity of your workout and also depending on the individual. Make sure you have the proper posture and that you are not overexerting yourself to avoid accidents and injuries. You can build up your routine as you gain more muscle and stamina. If you have pre-existing conditions, make sure to consult your doctor regarding the appropriate level of exercise you should be doing.
Take Vitamins and Supplements
Apart from a healthy and well-balanced meal, you can also take vitamins and supplements to ensure you meet all your body’s demand for producing testosterone. For people who have particular food restrictions due to personal food preferences or due to medical reasons, supplements are a great way to cover for potential nutritional deficiencies. Making sure you have a good supply of micronutrients, phytochemicals, vitamins (such as A, B, C, D, and E), minerals (such as potassium, calcium, zinc, magnesium, and iodine) will likewise help in repairing the muscle wear and tear you incur during your workout sessions. Eating the right amount of food in terms of proteins, fats, and carbohydrates also aid in synthesis of muscle fibers and repair of other tissues and organs. In addition, there have been recent studies on the effect of probiotics on testosterone levels. A clinical trial showed an increase in T-levels and sperm count in infertile men undergoing probiotic therapy. However more research is still needed to confirm this apparent relationship.
Ensure Adequate Protein Intake
Protein is an essential building block for both testosterone and muscle. And protein, of course, primarily comes from the food we eat. Some well known protein-rich food are white meat (eg. chicken), fish, eggs, milk, and other dairy products. Plant-based sources of proteins include chia seeds, tofu, quinoa, almonds, peas, oats, and green vegetables. Given the wide array of foods rich in protein, you are very likely to find one which you genuinely enjoy and look forward to every meal.
However, make sure you do not leave out other macronutrients such as carbohydrates, antioxidants, and healthy unsaturated fats. While proteins help build muscles, you still need carbs and fats in order to supply energy when working out. Therefore, all these are needed by the body in appropriate amounts. Eating from a varied range of healthy food options is key to having a balanced dietary plan.
Take Natural Testosterone Boosters
Natural testosterone boosters like Male UltraCore are viable options for those who want to improve their muscle growth and achieve their fitness goals. It can also help individuals who are struggling with the negative effects of decreased testosterone such as low energy, fatigue, and depressed mood, osteoporosis, decrease in mental acuity, excessive weight gain, and decreased libido.
Make sure to consult your general physician if you are experiencing any of the above symptoms to determine which testosterone booster is best to use in your condition. There are many options to choose from and your doctor can help you in deciding which one to pick – but only Male UltraCore, quite frankly, makes the cut. Do your own research and you will see why.
Unwind and Relieve Your Stress
Cortisol, the stress hormone produced by the body in times of physiological or psychological distress or pressure, antagonizes the production of testosterone. As such, it is highly recommended to decrease your cortisol levels in the blood either by avoiding anxiety-inducing situations or by participating in stress-relieving activities.
Finding leisure activities that you enjoy, love, and calms you down will help bring down your cortisol levels. While it is normal to get stressed at work or at home once in a while, if this becomes long-term stress and your cortisol becomes chronically elevated, it can be detrimental to your testosterone levels. So don’t feel guilty to take a deep breath and enjoy life in between your work. It may be as simple as taking a peaceful walk in the park, eating good food, hiking with your family or friends, etc. Do what is best for you.
Relaxing may also involve getting a break from your daily workout, especially when you’ve done consecutive high-intensity sessions. This not only repairs your muscles but also lifts your mood.
Get a Good Night’s Sleep
It may seem like a no-brainer that we all need to sleep every day. However, what actually helps us replenish our energy is not solely the number of hours we sleep but also the quality of our sleep. A deep, restorative sleep will help repair your cells and muscles overnight and will make you feel refreshed the next morning. If you are awakened every few hours at night, the cellular repair is not optimized and it would leave you tired and possibly cranky afterwards. And as mentioned earlier, stress negatively impacts testosterone production. Based on research, adults need around 7 hours of good undisturbed sleep every night. In states where cannabis products are legalized, CBD oil may be an effective option to relax your muscles and get a restful slumber.
You Can Do It
Declining T-levels is a major concern globally, since experts have found a link between low testosterone levels and increased risk for insidious diseases such obesity and premature death. Particularly for males in their 50s, the effects of decreased testosterone can alter their daily life and overall virility. Thankfully, there are different methods that can help boost testosterone production and maintain muscle density. Some of them are regular exercise, good nutrition, taking care of your mental health, and adequate rest.