Once men reach the age of 30, their natural testosterone production starts to fall. There are definitely synthetic steroid options that can make a difference, but you need to be careful about such usages. When men reach the age of 30, their natural testosterone production starts decreasing. It gets tough to build muscle and maintain muscle mass. It is tougher to burn fat while working out as the muscle strength can fade as well. There is low recovery time and the even sex drive can go low.
Natural ways of increasing testosterone
There are things that you can do to support endogenous testosterone production in older men. This includes adding fat in diet, having better sleep, adding vitamin C, zinc and magnesium in diet or through supplements, shorter resting time during workouts, multi-joint movements, and more.
How to increase the level of testosterone in food
It might sound weird, but to have better muscle mass, you need to cut down on fat. That will help you have a sculpted look. Research show that diet with high fat content can help boost testosterone. Our body use cholesterol to produce testosterone and HDL has been shown to aid the production of free testosterone in our body.
People tend to have a high fat diet, added with carbs and sugars and that is the best to go with. You would also have to eat lots of cruciferous vegetables. The best sources are whole egg, olive oil, coconut oil, avocado, shrimp, cauliflower, brussel sprouts, broccoli, cabbage and radishes.
Sleeping better
If you burn the candle at both ends, you will the price with proper testosterone production. You need to give yourself the right amount of sleep and that will help you impact on your goals. Sleep rejuvenates our brain, the cells in our body, and also the production of protein makes a difference. The level of testosterone and growth hormone increases during sleep. It is great to see how the level of increase in testosterone in older men could be as simple as that.
Supplements
Vitamin D, magnesium and zinc deficiencies can decrease the natural level of testosterone production. Magnesium is more important as they add to the free levels of testosterone production.
When you ask, the sex hormone binding globulin starts increasing naturally. The SHBG binds with the testosterone and makes it unavailable for the body to use that in muscle building. It seems that testosterone would bind more quickly with the level of magnesium than SHBG would. This increases the amount of free testosterone available in the body. If you want to improve the level of free testosterone production, you have to make sure that you follow a micronutrient-rich diet. You have to consider consuming Vitamin D, Magnesium, and Zinc supplements for these. You can get magnesium from fishes, nuts, avocados, seeds, banana, and more. The zinc sources are shellfish, pork, beef, legumes, dairy products, seeds, and more.
Finally, you can also support endogenous testosterone production by having shorter rest periods during your workout sessions. When you work out more than an hour, it can add to Cortisol levels, and that hurts the testosterone production. You should workout for one hour or less and keep short resting periods in-between.
