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Men were losing testosterone as they aged (which is fairly normal), but that same-age man from later eras had substantially lower T than their predecessors: a man who turned 65 in 2002, for example, had much lower T than a man who turned 65 in 1987.
At the same time, males in the United States are experiencing an increased incidence of birth defects in the penis and testicles, a higher rate of testicular cancer, and a general decline in reproductive health.
I’ve actually increased my testosterone naturally 36% over the last five years. Use these tips to get the boost you need in later life:
Get regular sleep
Your body produces most of your testosterone (T) and Human Growth Hormone (HGH) when you’re asleep. Burning the candle at both ends leads to adrenal fatigue and reduced testosterone levels. I aim for 7 hours a night which is the optimal sleep period for someone my age. I also take a mix of very light natural sleep aids a few nights a week to help me get a full nights rest. It’s a mix of ingredients that help you sleep but also help boost testosterone at night while you rest. I’ll post more about this separately soon.
The leaner you are, the more T you produce. That “beer belly” is nothing more than a fast track to low T and a host of other health problems. Keeping the weight off gets harder as you age. Here’s how I do it:
Skip the long cardio:
Long, slow cardio is time-consuming and sucks away your testosterone and HGH. Instead, I focus on a mix of strength, mobility, and short, high-intensity training, which I call “P.R.I.M.E Training” (Peak Repetition Intervals at Maximum Effort). P.R.I.M.E Training involves an all-out effort doing rowing, burpees, or similar exercises over 20-30 seconds followed by 1-2 minutes rest between sets. This type of training promotes lean muscle, helps drop fat, boosts and maintains high energy levels, and kicks up T and HGH levels.
Lift hard and heavy:
As you get older your muscle mass starts to decline. So I include lifting heavy weights and working for large muscle groups in my training program. Studies show that increasing the weight load on the big muscle groups (hips and quads) boosts short-term testosterone production.
There’s a reason why our testicles (the main producers of T) hang outside our body – they love the cold! Cold showers, cryotherapy, or ice baths after exercise are a great way to reduce inflammation and can also help in boosting your testosterone, HGH, and fertility. Try to also sleep in a room that’s between 60 and 67 degrees, which has been shown to enhance sleep quality.
Eat more fats
Fats have had a bad rap over the years, but eating the right fats (e.g., omega-3 fatty acids, monounsaturated, polyunsaturated) is critical for us guys as we reach our later years. The fats in avocados, nuts, coconut oil, and other healthy fats have been shown to increase testosterone, help with Alzheimer’s, reduce inflammation and risk of heart disease, and promote weight loss. So make fats your friend. But don’t overdose, as those calories can add up.
Do intermittent fasting (IF) every Tuesday. IF has been shown to decrease inflammation, and boost testosterone. There’s no real magic to my IF – I just don’t eat for a day, usually from 6 pm to the following 6 pm. You can read more about my program here.
Cut back on the alcohol
We all love a drink. But alcohol increases the metabolism and elimination of testosterone from your bloodstream and also reduces the rate that your body produces testosterone. Cutting back on drinking helps increase your testosterone level and also helps you sleep better at night – which allows your body to naturally replenish your T levels. Alcohol also affects your liver, which is the main organ responsible for regulating the availability of free testosterone in our bodies.
Supplement your life
I take a bunch of supplements daily. The full list of what I take is here. The main supplements I take for helping my testosterone and energy are Testmax Nutrition http://go2.sixpackshortcuts.com/SH2yz
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