How to boost testosterone – 5 tips not just for men over 40

Author: Ondrej Stovicek

Testosterone is a male hormone that plays an important role in every man’s life. Higher testosterone levels are associated with greater strength, confidence, physical and mental resilience, as well as a higher libido and improved sexual performance. Conversely, low testosterone levels in men can lead to low self-confidence, irritability, loss of muscle mass, reduced libido and poor sexual performance. After reading this, who would not want to increase their testosterone levels? Especially considering that testosterone gradually declines with age – by approximately 1–2% per year from the age of 30, with the effects becoming more noticeable after 40.

For those who are serious about increasing their testosterone levels, we have put together practical tips that can effectively support testosterone production. They may sound surprisingly simple, but that is precisely what makes them so useful.

Regular high-intensity exercise

Consistency is the most important aspect of exercise. The grandfather of a friend of mine, who remained fully active and capable well into old age, used to say that you should work up at least one drop of sweat every day. You do not need to exercise for hours or lift extremely heavy weights, but you should work out at least every other day – ideally every day. Just 15 minutes is enough, and almost everyone can find time for that. Try Tabata workouts, for example. These are interval-based exercises that raise your heart rate significantly. In English, you might describe it as putting your body into “run for your life” mode – and this state is ideal for supporting testosterone production. Exercise regularly for two weeks and you may already begin to notice the difference.

A cold shower every day for higher testosterone

A cold shower gives your body a shock, encouraging it to respond with increased testosterone production. Once again, you should continue this practice for at least one to two weeks before expecting the first positive effects. How should you do it? Cold showers are best taken in the morning rather than in the evening. A morning cold shower will wake you up and help you begin your daily activities with a clear mind. Stay under the cold water for at least one minute, or preferably two. Begin with your legs and work your way up to your waist, spending around 30 seconds on this area. Then gradually move upwards towards your head. Spend the remaining time rinsing your shoulders, back and chest so that the cold water flows down your body. After some time, you may experience a very specific sensation in the area where testosterone is produced in men. This can be a good sign that you are on the right path towards supporting healthy testosterone levels.

Regular and sufficient sleep

It may sound obvious, but few things are worse for testosterone levels than staying up late and getting too little poor-quality sleep. It is advisable to go to bed before midnight. There is even a saying that every hour of sleep before midnight counts twice. You should aim for at least seven to eight hours of sleep each night. This habit will benefit much more than just your testosterone levels. When your body and mind are unable to recover through quality sleep, it is difficult to expect optimal testosterone production. Consider your daily routine carefully and give this area the attention it deserves.

A protein-rich diet and intermittent fasting

A diet consisting mainly of carbohydrates, sugars and fats – particularly saturated fats – can have a negative effect on testosterone levels. To support testosterone production, reduce your intake of baked goods, eliminate sugary drinks and include more protein-rich foods such as meat, eggs and plant-based proteins, together with healthy fatty acids.

Breakfast should ideally be the largest meal of the day, followed by a moderate lunch and a light dinner. At least twice a week, try not to eat anything from lunchtime until the following morning. This creates an approximately 18-hour fasting period. A body accustomed to receiving sugar regularly experiences a mild shock, which it may attempt to compensate for through the production of hormones, including testosterone.

Reducing smoking and alcohol consumption

And finally, perhaps the most obvious point. There is probably no need to discuss this topic at great length, as most of us already know the facts, even when we do not want to admit them. Several cigarettes and a few beers every day may contribute to a growing belly and hardening of the arteries, but they will not help you achieve higher testosterone levels. The aim is not necessarily to make you give up every indulgence, but if you are serious about supporting your testosterone, try to keep smoking and alcohol to a minimum. Save a cigarette for an occasional reward, perhaps after completing a Tabata workout or enjoying quality sex, and have a beer with lunch if you wish. However, avoid smoking a packet a day or drinking five beers every evening in front of the television. Otherwise, you may have to accept low libido, poor sexual performance, irritability and low self-confidence as part of your everyday life.

Especially after 40: what else really works?

After the age of 40, the rules begin to change slightly. The basic recommendations above still apply, but the body may need additional support. Here are three areas supported by scientific evidence that are worth considering.

Stress management – cortisol is the enemy of testosterone

This becomes particularly important after 40. Chronic stress raises cortisol levels – and cortisol is a hormone that can directly suppress testosterone production. The more stress you experience, the less testosterone your body may produce. The goal is not to eliminate stress completely, as this would be unrealistic, but to teach your body how to manage it more effectively. Regular meditation, walking in nature, reducing caffeine intake in the afternoon and consciously separating work from your free time may all help.

For those looking for natural support, ashwagandha has promising scientific evidence behind it. This adaptogenic herb has been shown to help reduce cortisol and support testosterone levels in middle-aged men. Clinical studies have reported a 23% reduction in cortisol and an 11–15% increase in testosterone when taken regularly for eight to twelve weeks.

Zinc, magnesium and vitamin D – three essential nutrients that are often overlooked

Men over 40 are relatively likely to have insufficient levels of these three nutrients, even though they are essential for testosterone production.

• Zinc is directly involved in testosterone synthesis. A zinc deficiency can lead to reduced hormone levels. Rich dietary sources include meat, eggs, pumpkin seeds and nuts.
• Magnesium supports hundreds of biochemical reactions in the body, including processes related to hormones. Studies suggest that magnesium supplementation may increase free testosterone, particularly in physically active men. Try magnesium capsules.
• Vitamin D, sometimes referred to as the sunshine hormone, is directly linked to testosterone production. Men with sufficient vitamin D levels tend to have demonstrably higher testosterone levels. Vitamin D deficiency is common throughout Europe during the winter months. You can support your intake through supplementation or regular, safe exposure to sunlight. High-quality vitamin D is also included in BCP capsules.

Maintain a healthy weight – body fat converts testosterone into oestrogen

This may sound surprising, but fat cells – particularly those around the abdomen – contain an enzyme that converts testosterone directly into oestrogen. The more visceral or abdominal fat you carry, the more testosterone may be lost through this process. After 40, gaining weight around the waist can accelerate the decline in testosterone disproportionately. Strength training combined with intermittent fasting, as described above, is one of the most effective approaches for reducing this type of fat and naturally supporting testosterone levels.