Hey there, my name’s Nick, and I’ve been working out for well over 35 years. In that time, I’ve boxed, run marathons, competed in bodybuilding, and even battled it out in CrossFit. I’ve also been on the other side, coaching, personal training, and running my own gym for five years. Today, I want to talk about a topic that’s crucial for guys in the 35-50 range: testosterone—the hormone that plays a big role in our muscle mass, energy, and overall well-being.
As we get older, testosterone naturally starts to decline. That doesn’t mean we have to accept low energy, reduced muscle mass, or other unpleasant side effects as part of aging. There are steps we can take to keep our testosterone levels high and maintain a strong, vibrant life well into our 50s and beyond. Let’s dive into how we can take control of our hormone health.
1. Lift Heavy Weights, Train Smart
Strength training is one of the most effective ways to keep your testosterone levels high. Lifting heavy weights signals your body to produce more testosterone, and the benefits go beyond just the workout.
- Focus on Compound Movements: Exercises like squats, deadlifts, bench press, and pull-ups recruit multiple muscle groups. These movements trigger a larger hormonal response, including a spike in testosterone.
- Train with Intensity: If you’re coasting through your workouts, you’re missing an opportunity. Push yourself into that challenging range—think about 6-8 reps of a heavy weight for 4-5 sets. Training in this rep range not only builds muscle but also maximizes testosterone production.
- Rest and Recovery Matter: You don’t need to train like a maniac every day. Overtraining can actually lower testosterone levels. Make sure you’re giving your body enough rest and recovery time to keep your hormones balanced.
2. Prioritize Quality Sleep
We can’t talk about testosterone without mentioning sleep. Quality sleep is essential for hormone regulation. Testosterone is primarily produced while you sleep, so getting enough shut-eye should be non-negotiable.
- Aim for 7-9 Hours: You’ve probably heard this a million times, but I can’t stress enough how important 7-9 hours of sleep is for maintaining testosterone levels. Sleep deprivation can lead to a noticeable drop in testosterone.
- Stick to a Sleep Schedule: Our bodies love consistency. Going to bed and waking up at the same time each day helps regulate your circadian rhythm, which supports better testosterone production.
- Create a Sleep-Friendly Environment: Turn off the screens an hour before bed, lower the room temperature, and make sure your bedroom is dark and quiet. These small steps can lead to deeper, more restful sleep and higher testosterone.
3. Keep Stress in Check
As a former boxer and CrossFit competitor, I know firsthand how important mental toughness is. But what many don’t realize is that high levels of stress can negatively impact your testosterone. When we’re stressed, our bodies produce cortisol, a hormone that can block the production of testosterone.
- Exercise as Stress Relief: Not only does regular exercise boost testosterone, but it also helps reduce cortisol. Whether you prefer weightlifting, boxing, or running, exercise is a natural way to manage stress.
- Practice Relaxation Techniques: Breathing exercises, meditation, or even a daily walk can go a long way in reducing stress. Keeping your cortisol levels in check is key to maintaining healthy testosterone levels as you age.
4. Optimize Your Diet
Nutrition plays a huge role in testosterone production. The right foods can help fuel your body to maintain optimal hormone levels.
- Eat Healthy Fats: Testosterone is derived from cholesterol, so healthy fats are essential for production. Include foods like avocados, nuts, olive oil, and fatty fish like salmon in your diet.
- Get Enough Protein: Protein is critical for muscle growth and repair, but it also helps with testosterone production. Lean meats, eggs, and whey protein can help you meet your daily protein needs.
- Limit Processed Foods and Sugars: High sugar intake and heavily processed foods can cause insulin resistance, leading to lower testosterone. Stick with whole, unprocessed foods to fuel your body for optimal performance.
5. Consider Supplementation (But Be Cautious)
Sometimes, even with the best efforts in diet and exercise, your testosterone may still need a little extra boost. While I always recommend focusing on lifestyle changes first, certain supplements can help maintain healthy testosterone levels as you age.
- Vitamin D: If you don’t get enough sun, consider taking a vitamin D supplement. Research shows that men with higher levels of vitamin D tend to have higher testosterone.
- Zinc and Magnesium: Both zinc and magnesium are crucial for testosterone production. If you’re deficient in either, supplementing can help regulate your levels.
- Consult a Doctor Before Using Testosterone Boosters: Over-the-counter testosterone boosters are widely available, but not all are created equal. Always talk to a healthcare provider before introducing any supplement, especially those that claim to significantly increase testosterone.
6. Maintain a Healthy Weight
Carrying excess body fat can lead to a decrease in testosterone. Fat tissue, especially around the midsection, contains an enzyme that converts testosterone into estrogen. This means the more fat you carry, the less testosterone your body has available.
- Focus on Strength Training and Cardio: A balance of strength training and cardio helps burn fat while preserving muscle mass. Losing fat can help restore your testosterone levels to a healthier range.
- Eat in a Calorie Deficit (If Necessary): If weight loss is part of your plan, eating in a moderate calorie deficit can help shed fat while maintaining muscle. Remember, the goal is to get leaner while keeping your testosterone high.
Final Thoughts: It’s Never Too Late to Optimize Your Testosterone
No matter where you are on your fitness journey, it’s never too late to take steps to keep your testosterone levels high. With the right combination of smart training, nutrition, stress management, and lifestyle changes, you can maintain strong testosterone levels and keep feeling powerful well into your 40s, 50s, and beyond.
If you’ve been working out for years, like me, you know that fitness isn’t just a phase—it’s a lifelong journey. Keeping your testosterone in check will help you continue to push yourself, stay lean, and feel energized, no matter what challenges come your way.
Let me know in the comments how you’ve been keeping your testosterone levels up, or what strategies you’re excited to try! Together, we can stay strong, lean, and powerful as we age.
— Nick
