Hey there, fellas! Today’s topic is one that changes the game for many men as they hit the big 4-0. We’re talking about declining testosterone levels. But not to worry by the end of this post you will be equipped with tips, tools, and tricks to get that testosterone boosted back up where it needs to be.
Guys, let’s chat about something that’s not just about muscles and masculinity but about overall well-being – maintaining healthy testosterone levels. You see, testosterone isn’t just a hormone; it’s like the orchestra conductor of your body, making sure everything’s playing in tune. When those levels start to dip, it can throw off the whole symphony, and you might notice some not-so-welcome changes. So, stick around because we’re about to uncover why it’s crucial to keep those testosterone levels in check for your overall health.
Understanding Testosterone and Aging
Testosterone is like a multitasking superhero hormone for men. Testosterone wears many hats in men’s health here is testosterone’s role in the body:
- Muscle and Bone Health- Testosterone is a key player in building and maintaining muscle mass. It promotes protein synthesis, which is vital for muscle growth. Additionally, it helps keep bones strong and healthy by stimulating bone mineralization.
- Mood and Cognitive Function- Beyond the physical, testosterone has a significant influence on mental well-being. It’s linked to mood regulation, cognitive function, and overall mental health. Low testosterone levels can sometimes lead to mood swings, irritability, and even depression.
- Libido and Sexual Function- Testosterone is famously known for its role in sexual health. It plays a crucial part in maintaining a healthy libido and is essential for erectile function. Low testosterone can lead to reduced sex drive and may contribute to issues like erectile dysfunction.
I know I know I can already hear you now….. Well #3 all I care about is sex I am DONE having kids (lol). I get it. But, big BUT here, you do not want your body to know that! Let’s keep that little secret between you and me shall we?
Here is why.
Sex hormones are what I like to call our fountain of youth hormones. As long as our bodies think we are still young, fertile, and reproducing they load us up with a healthy supply of these “fountain of youth drugs, I mean hormones”. As soon as our bodies think we are done contributing to humanity’s survival that is when the dreaded man-o-pause will kick in. Sorry, the word menopause was taken by the ladies already.
Yep. That is when the testosterone tanks and the dad bod comes rearing its ugly head. Even if you had a pretty decently clean diet and hit the gym several times a week once that testosterone drops say goodbye to the easy days of having a good body and hello to the struggle known as hormonal weight gain.
The natural decline in testosterone levels occurs in men over 40
As men journey through life, they often encounter a natural occurrence of a decline in testosterone levels, which can be likened to their own unique version of “andropause.” This process unfolds gradually, beginning after the energetic days of youth.
Typically, by the age of 30, testosterone production starts slipping, at a rate of approximately 1% each year. As this hormone takes a dip, it brings along a slew of noticeable symptoms – reduced muscle mass, a propensity for accumulating body fat, fatigue that can’t be easily shrugged off, mood swings, irritability, waning libido, and those disheartening challenges with achieving and sustaining erections.
But it doesn’t stop there. Testosterone levels after 40, especially if they are lowering more rapidly than they should, can also have more covert effects, upping the risk of health concerns like osteoporosis, cardiovascular disease, and even cognitive decline. However, it’s important to remember that every man’s body and journey is unique. Factors like genetics, lifestyle, and other variables can influence how and when this decline unfolds.
The good news?
There are strategies to nurture and optimize testosterone production, championing men’s well-being as they embrace the wisdom that comes with age. Though aging and testosterone decline can not fully be avoided we can do our darnest to slow it down!
Signs of Low Testosterone
If we take a closer look into those subtle signals that could give you a hint about the possibility of low testosterone. Imagine this: There was a time when you tackled your day with boundless energy, but lately, even crawling out of bed in the morning feels like a monumental task. Fatigue seems to have become your constant companion, lingering despite a seemingly restful night’s sleep. And then there’s that unwanted guest – the infamous spare tire that’s making itself at home, particularly around your midsection.
And our hormones control our mood. And you might start noticing your mood is taking a bit of a nosedive. Irritability, mood swings, and just an overall sense of not feeling like yourself have started to creep in.
Then, there’s the issue in the bedroom. Yep, I went there. You might notice a decline in your libido, and even when the mood strikes, maintaining an erection feels like trying to hold onto a slippery fish. You have blamed it on “being tired” or work stress but you have started noticing missing sexy time more and more often because you don’t even have the desire. Try explaining that to your 15-year-old self (lol).
Hair loss could also be making an appearance, while body hair decides it’s time for a retreat. And if you’re a regular at the gym, you might be finding it increasingly challenging to pack on muscle and increasingly easier to pack on fat. Sucks right? Again, that 15-year-old version of you could smash a large pizza and not gain a pound, The 40+-year-old version is eating rabbit food, I mean salads, and still gaining weight like nobody’s business……
Remember, these are just a few of the potential signs and symptoms of low testosterone, and they can manifest differently from person to person. The silver lining here is that if you suspect low testosterone might be in play, there are effective ways to address it and regain your vitality.
The importance of recognizing these signs of low testosterone early
Spotting and tackling these signs of low testosterone early is such a game-changer. First off, there’s your daily mojo. Remember those days when you’d leap out of bed, ready to tackle whatever life threw your way? Low testosterone can sometimes turn that enthusiasm into a distant memory. You find yourself dragging through the day, even after a solid night’s rest.
And then there’s the matter of that sneaky spare tire around your waist, also known as the “dad bod”. It’s like your body’s decided to store everything around your midsection. Low testosterone has a knack for this kind of weight gain, and it’s not the friendly kind. It is often called hormonal weight gain and is as a matter of fact the #1 most-read topic on this blog!!
With good reason when you are struggling with hormonal imbalance the old “eat less and work out more” broken dieting advice will not work. It took me over two years to figure that out myself and learn how to fix it to get the 50-plus pounds of post-baby weight off after my own hormones went berserk post-pregnancy!
The top signs of low testosterone to be on the lookout for are:
- Fatigue
- Weight gain, especially around the belly which is known as visceral fat and is the most dangerous kind of fat, and peck areas (aka man boobs)
- Hair loss (head)
- Declining libido (sex drive)
- Less body hair is often a sign there is too much estrogen which could be the cause of the testosterone drop
- Brain fog
- Muscle loss
- Bone health and/or feeling bone and joint pain often
If you are experiencing more than a couple of these symptoms it’s time to look for a doctor whose aim is taking a more natural and holistic approach to health. Now, before you start rolling your eyes and saying I don’t care about that hippy stuff just give me a pill or cream and send me on my way. Here is the truth, if we do not get to the root of what is causing your hormones to dip then medications or creams are nothing more than a band-aid and one that will stop being effective and often lead to a whole host of other issues, seriously have you read the “warning labels” on medications…. geez whats worse the thing we went in for or the things we can get from taking the pills?!?!
Here is a great episode by a doctor at the Clevland click on why you need to see a doctor who is looking at all the facts not just prescribing medications and sending you on your way. He gives an example of a patient who saw a doctor first who did just that and it made the situation worse.
Why not just do it right the first time right?
Men’s Testosterone interview: https://youtu.be/m6ooGW_o4ow?si=Klj8cbiTl-Vewyhc
Lifestyle Changes for Boosting Testosterone
Ok. So whether you have seen a doctor and needed medication or you are giving the more natural approach a go first here is the cold hard truth friend. Most people who have a hormonal imbalance are from diet and lifestyle. Not genetics, unless you consider the fact that if your parents had health issues and you are having them you look at the lifestyle and diet you learned from them and think bingo there is the common thread.
To drive home this fact, that you were not hit by the bad luck gens, let me show you something alarming. The Center for obesity control in Children found that if a child has one parent who is obese the child has a 50% chance of being obese and if the child has two parents who are obese their chances go up to 80%. You might think that doesn’t prove your point, K’Lee.
Well, this was true for adopted children too. Bam mic drop…..
But if we take a 30,000-foot view perspective that makes total sense. The foods and lifestyle of a parent that caused them to have (fill in the blank with the disease) is the same learned diet and lifestyle of the children. Children whose parents smoke are three times more likely to smoke themselves, so this fact can be proven across the board by it is called the Mirror Effect.
More is caught than taught.
Actionable Tips for Lifestyle Changes that Can Naturally Boost Testosterone Levels in Men Over 40
Whether you’re a man over 40 looking to regain your vitality or someone curious about optimizing your hormonal health in general, here are some lifestyle changes that can make a significant difference.
Start by nourishing your body with nutrient-rich foods like lean proteins, and veggies pro tip, or good rule of thumb to keep in mind on eating vegetables the more colorful they are the more nutrients they contain, fruits, and healthy fats. Also, zinc-rich options like oysters and seeds, as zinc is vital for testosterone production.
Zinc should also be a daily supplement anyone over 40 is taking on a daily basis. It is inexpensive and zinc deficiency can lead to a whole host of nasty side effects in our bodies like weak immune system, skin problems, hair loss, slow healing, digestive issues, and more.
Quality sleep is crucial in repairing testosterone levels back to normal
If you have read any of my other blog posts I harp on the fact that sleep is often the number one big domino overlooked in people’s health that can be the root cause of all the other issues they are having. Sleep is literally when our body heals and regenerates and if someone’s sleep sucks I am willing to bet their health sucks too and that is the cold hard truth.
Aim for 7-9 hours a night, create a bedtime routine, and keep your sleep environment cozy. This means getting some quality blackout curtains, a sleep mask, a noise machine, whatever it takes for you to create a space where you can get good quality deep sleep and lots of it.
Stress management is key
Chronic stress can elevate cortisol levels, which suppress testosterone. Try meditation, deep breathing, or a daily nature walk. As we near the age of 40 most of us have kids that are teenagers or nearing teenage years which can be stressful in itself. We have also been at our careers long enough to work our way up, and with that bigger title and pay comes a lot more responsibility (cough cough stress).
Making it a priority and habit to work some white space into our calendars daily to do simple things like take a nature walk to clear our minds, have dinner with friends, or spend an hour doing some hobby we love like reading a good book will do wonders for your overall mental health and keeping stress levels low.
Fun fact men age 40 and beyond normally the cause of testosterone issues can be linked back to one of four things: poor sleep, stress, foods (a crapy diet), or alcohol. And a lot of the time it’s a bit of all four added together over a period of time that knocked that hormonal imbalance domino over.
Exercise is a game-changer in boosting testosterone
Strength training with compound exercises like squats and deadlifts stimulates testosterone production. Cardio like HIIT or sprint training helps maintain a healthy weight, preventing lower testosterone levels. Dr. Gabrielle Lion says it best, “Muscle is the organ of longevity.” Fat and muscles are not friends the more muscle you have the less fat you will have, simple as that. Muscle and strength training also produces hormones that will help naturally boost your testosterone hormone too. It is pretty much a win, win, win.
Healthy fats from avocados, grass-fed butter, olive oil, and fatty fish will also provide the raw materials for hormone production. Limit sugar and processed foods to avoid insulin resistance and weight gain.
Jason and I have been drinking Bullet Proof coffee with MCT oil and grass-fed butter in luie of breakfast for the last 7 years another great way to get more healthy fats in, boost your mental function first thing in the morning, boost weight loss, and eliminate needing to think about or prepair breakfast saving you both time and money.
Not to be captain obvious here, but it is also vital to stay hydrated, as dehydration can lower testosterone. Be mindful of endocrine disruptors in your environment, reducing exposure where possible.
Don’t forget vitamin D, obtained from sunlight or supplements. It is vital for testosterone.
By making these gradual lifestyle changes, you’ll not only boost your testosterone but also improve your overall well-being. It’s a journey to a healthier, happier you!
Conclusion
In wrapping up, my friends, we’ve covered some essential ground about testosterone and how it affects your overall well-being. Remember, it’s not just about muscles and masculinity; it’s about feeling your absolute best every day.
If you’ve noticed some of these signs in your life – like fatigue, that sneaky spare tire, mood swings, or a dwindling libido – it’s time to take action. Don’t let these symptoms define your journey.
Why not take the next step with us?
Let’s chat one-on-one to see if our Longevity Lifestyle Blueprint Course and Coaching is the missing piece in your quest to naturally boost your testosterone and regain your energy and vitality. It’s more than just a course; it’s a personalized plan to help you reclaim your zest for life.
So, what are you waiting for? Let’s connect and kickstart your journey to a healthier, more vibrant you. Your path to a revitalized life begins now!
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