The decline in testosterone levels (T-levels) after 50 is a major natural phenomenon. Studies show that the human body slows down in various aspects as we age. For example, T-levels peak around puberty and start to fall as you approach your thirties.
By the time you turn 50, your levels of natural testosterone can be almost half the peak level.
Low T-levels and muscle loss can pose a myriad of issues ranging from cardiovascular health to physical fitness and performance. Luckily you can still ‘muscle-up’ well into your 50’s and 60’s.
A sensible workout regime, healthy diet and sufficient rest all serve great roles in maintaining energy and vitality in males over 50. With this in mind, some men are now considering the use of modern and advanced ageing solutions that are available on the market.
Did you know that, on average, healthy young men produce about six milligrams of testosterone a day. In some men, testosterone levels remain high throughout life, but in most they begin to decline at about age 40.
There are many ways that you can kick your metabolism and synthesise more lean muscles and increase testosterone despite age. Below is a rundown of some practical examples.
Proper Workout Sessions
Apart from eating a balanced diet, you may consider adding in more physical activities in your daily routine. Research shows that regular exercise can help increase your natural T-levels in different ways.
Regular workouts can also help burn more calories, leading to increased tension in your muscles, thereby enhancing blood circulation. Exercise helps in the delivery of essential nutrients to cells and tissues. Not to mention that it also helps in various medical conditions, including heart health.
You may include swimming, jogging, cycling or such in your daily lifestyle. High-Intensity Workouts (HIIT) are also beneficial in testosterone boosting, while compound gait and similar activities enhance muscle growth.
Although medical and exercise professionals still have a lot to learn about exercise and its effects on testosterone, several factors besides your workout are involved. After exercise, T-levels rise – but not for long – sometimes it is 15 minutes after exercise that testosterone is elevated, sometimes it can be up to an hour.
Vitamins & Supplements
You need to provide your body with the much-needed nutrients to help synthesise muscle cells and testosterone. This includes integrating micronutrients, phytochemicals, vitamins, antioxidants, minerals, and (perhaps) even probiotics.
Various vitamins (such as A, B, C, D, and E) alongside minerals (such as zinc, potassium, magnesium, iodine, and calcium) serve different roles in the body. These roles include nutrient and mineral absorption, cell substance synthesis, blood clotting, recovery, and neurotransmitter reactions.
Studies show that consuming more vitamin D and zinc can boost your T-levels. Further, you can augment your diet with antioxidants, whey protein, healthy oils, along with other micronutrients.
Diet is important when attempting to increase testosterone. Similarly, protein is undoubtedly essential not only for increasing testosterone but also for muscle gain/maintenance. The body absorbs nutrients present in the food you eat.
These components are used to synthesise and sustain tissues, cells, and muscles. Consume more lean protein from white meat (e.g. chicken), eggs, fish, and dairy. You can also get protein from various plant foods, and both sources should be utilised.
It is important to ensure your intake of other nutritional components, such as minerals, vitamins, healthy carbs, antioxidants and healthy unsaturated fats. All these are present in a wide range of animal and plant foods, including rice, oatmeal, fish oil, legumes, beetroot, avocado, broccoli and olive oil.
Natural Testosterone Boosters and Other Options
Research suggests that low T-levels can make your daily life more difficult, for example, low T-levels can impact mood in men. Further, lower testosterone levels are associated with adverse impacts and muscle development.
With this in mind, you may want to consider speaking to medical professional to help determine the best testosterone boosters to utilise. Most of these products are made from natural components, making them ideal for most men with testosterone deficiency.
Do Enough Recreational Activities to Avoid Repetitive Stress
Research has found that pressure can elevate the levels of cortisol. Cortisol is a stress hormone that diminishes the level of testosterone present in your body. Consequently, individuals are advised to abstain from stress and anxiety-creating situations (easy with no kids, family, and work!).
Joking aside, you can achieve this by doing the things you love. It could be cycling, climbing a mountain, or participating in recreational activities that make you feel great. Those outdoor activities that involve physical components are generally the best as they also help keep you fit.
Relaxation and Recovery
Muscle growth and production of testosterone occur mostly during a peaceful night’s sleep. Research shows that you should sleep around seven hours per night to optimise the functionality of your body.
Apart from muscle growth and body repair, high-quality sleep can also help you feel rejuvenated and more energetic in the morning.
Consider getting away from vigorous physical activities, maybe once or twice per week. This allows your body to recover and adjust accordingly. Cannabis products, such as CBD oil, can be an effective way to enhance muscle relaxation, recovery and a decent night’s sleep.
Increasing and maintaining testosterone levels after 50 is possible. However, it may not be ‘a walk in the park’. One needs to have a plan, perseverance and flexibility to achieve the stated health benefits, including muscle growth and improved testosterone levels.
Declining T-levels is a major concern, as studies show a link between low testosterone levels and increased disease risks, obesity and premature death.
On the bright side, healthy testosterone levels are beneficial even to women.
Muscle development also affects testosterone levels. Meaning, at the age of 50, you should be focusing on finding ways to gain/maintain muscle mass, while boosting your T-levels at the same time.
Regular exercise, good nutrition, mental health, and consistency may be the best solutions for achieving this.