By the age of 80, a man’s testosterone level may only be 20% of what it was in his youth. This decline in testosterone occurs gradually, starting as early as his mid-30s, and can result in an increased risk of conditions such as obesity, diabetes, and heart disease.
Testosterone deficiency can also lead to a number of symptoms, including loss of energy and lean muscle mass, anxiety, depression, and reduced libido sex drive.
The good news is that many symptoms of testosterone deficiency can be reversed by restoring youthful testosterone levels in a variety of ways.
Here seven simple steps you can do right now to give your testosterone a little boost.
Step 1) Increase your Vitamin D3. Supplement your diet with a sublingual Vitamin D3 and take 35 IU per pound of your body weight. Take 2-5 grams of high quality fish oil and 3 grams of D-Aspartic Acid a day. Both of these have been shown to increase testosterone levels.
Step 2) Avoid soy products. I know that most people think soy as a health food. However, soy contains phytonutrients that mimic estrogen. We want less estrogen, not more.
Step 3) Limit excessive carbohydrate intake. Try to keep your carbohydrates under 100 grams a day. High carbohydrate intake from simple sugars and starches (breads, cereals, pasta and potatoes) can cause a sharp rise in blood sugar, which then stimulates the production of insulin and cortisol, two hormones that work against testosterone.
Step 3) Increase your intake of healthy fats. Testosterone and many other important male hormones are actually made from cholesterol. When fats become deficient in the diet, testosterone levels decline. For a list of healthy fats, check out the Superhuman Food Pyramid.
Step 4) Eat a testosterone supporting diet. Grass fed beef, oysters, eggs (including the yolk) garlic and broccoli.
Step 5) Supplement with Chinese adaptogenic herbs such as TianChi. These help control stress and cortisol levels. I mentioned earlier that cortisol works against testosterone. Stomach.
Step 6) Stop storing and warming up food in plastic containers. Many plastic containers contain chemical materials that can also mimic estrogen. Storing and warming up food in plastic containers can allow these chemicals to get into your foods.
Step 7) Lift heavy things. You don’t have join a gym or purchase weights. Just find heavy stuff around your house and lift them.
Of course there are more things you can do the increase your testosterone levels, but these simple seven steps will get you started in the right direction.
Dr. Jeff Banas is a Certified Strength and Conditioning Specialist, a Certified Chiropractic Sports Physician, a Weight Loss and Endurance Coach, and a seven time Ironman Triathlon Finisher.