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7 Habits To Boost Testosterone Naturally For Men Over 40
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Here's 7 habits men over 40 need to include in their lifestyle to boost testosterone naturally.
Boosting testosterone naturally has been a passion project for me during the past 4 months ever since my bloodwork came back showing that my free testosterone was borderline low, my prolactin levels were really high, and my SHBG was high.
By applying these 7 habits my free testosterone went up 110 pmol/L (so now in the normal range rather than low normal). My prolactin and SHBG returned to normal.
I've never felt better since adopting these simple habits into my life.
This just goes to show that simple lifestyle changes can make a dramatic difference on your overall well-being.
Start adopting these habits into your lifestyle today and begin living your life to the absolute fullest. Looking your best and feeling your best. That's what this Jacked After 40 lifestyle is all about.
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what's happening to my jack family coach scott here jack after forty dot com in today's video i'm gonna be sharing seven habits that men over 40 need to incorporate into your lifestyle in order to naturally boost testosterone and keep your testosterone at a healthy level this has become a passion project of mine ever since i got my blood work done four months ago found that my testosterone level was in the normal range but my free testosterone was borderline low my prolactin levels were really elevated and my shbg sex hormone binding goblin was elevated as well so at that point i kind of found uh discovered a lot of these different ways to naturally boost my testosterone levels and three months later got my blood work done my prolactin levels are in the normal range my free testosterone is up a little bit more uh actually it's up quite a bit more my testosterone levels are still in a good normal range as well so i'm looking forward to sharing these habits with you so you can incorporate them into your lifestyle if you enjoyed this video please hit that like button i'd really appreciate it really helps this channel out a lot if you know a fellow bro who'd benefit from watching this video do me a favor and share it with them but more than anything i'd love to hear from you down in the comment section below share your thoughts on this topic let me know how many of these habits you're already incorporating into your lifestyle and what you need to improve upon yourself the number one habit that men over 40 need to incorporate into their lifestyles in order to naturally boost testosterone is to make quality sleep a non-negotiable habit in your life making sure that you're getting seven up to ten hours of quality sleep each and every night while you're sleeping that's when your testosterone levels are increasing and replenishing and the better your rem sleep is your deep sleep the better your body is going to repair itself and the more your testosterone levels are going to increase the longer you are awake throughout the day the more your testosterone levels are going to dip and just basically sleep is no matter what your goal is whether it's fat loss maintaining your physique building muscle sleep should be your top priority it's going to enhance all of those areas it's going to allow you to function at your best throughout the day it's going to give you greater mental clarity greater energy your mood is going to be better you're just going to feel better you have a better zest for life but more than anything what we're focused on here is keeping our head our testosterone levels at a healthy level and boosting them up it's one of the simplest things that you can do yet so many of us resist it we'll we'll fight our sleep habits we'll stay up longer watching the news um just doing watching movies just doing things that aren't supporting our goals of living our best quality life possible so it's really important to establish a consistent sleep wake pattern seven days a week not just during the weekdays but on the weekends as well try to stick as close to a regular sleeping schedule as you can so getting to bed at a good early decent time uh and making sure that you're getting at least that seven hours of sleep up to ten hours ten hours is probably at the extreme level um but if you can do it it's gonna be better off for you and not only establishing that consistent sleep wake pattern but making sure that you are getting quality sleep for me i was in the past i was getting as in bed for seven to ten hours each and every night but my quality of sleep wasn't as good because of my pre-bed time routine there again i was watching television pointing at my television here i don't know why you can't see it um but uh yeah i was watching television on my my phone scrolling through social media all these things that were getting my brain stimulated and worked up and sometimes i'd be able i was tired enough where i'd pass out right away but i it's interrupted sleep waking up a lot in the middle of the night maybe drinking caffeine a little bit too late in the day oftentimes i was having like a diet pop at night like a coke zero or a pepsi mac to kind of curb my appetite during a caloric deficit and that caffeine was keeping me up at night plus i'd have to wake up in the middle of night to pee so i was making sure that i kind of cut off the liquid uh earlier in the day um at least a few hours before i go to bed and making sure i'm not getting caffeine too late in the day as well um and just doing things to relax at night before i go to bed so doing a brain dump like getting all of my thoughts out on paper just writing it all out and really it doesn't have to be any kind of organized thoughts or anything you're just getting your thoughts out there planning my day the next day writing out that to-do list the top priorities that need to get done doing some self-massage so i'm using my foam roller using the beastie ball and just loosening myself up helping my muscles repair and growing really just calming myself before i go to bed reading a book can be helpful as well i just love getting outside and watching the sunset as well so just no electronics uh no social media no television just calming my mind before i go to bed and then i really enjoy listening to a meditation audio that allows me to let go of my thoughts for the day and just focus on what's most important for me in that moment which is sleep i am gonna drill this into you guys constantly because sleep is definitely the most important factor in anybody transformation and in your overall well-being and longevity so please please don't brush this off and please make it a priority to kind of make your get your consistent sleep wake schedule going and build this bedtime routine in there that helps you get a better quality sleep the second habit that men over 40 need to incorporate into their lifestyles in order to naturally boost testosterone is something i am just as passionate about as sleep and that is stress management when you are stressed your cortisol levels are going to increase and if you are have them increase cortisol is increased chronically over time that's going to have a negative impact on your testosterone levels there are a lot of things that you can do to decrease your stress levels a lot of it ties into the sleep as well um so doing a brain dump at night having an organized to-do list um just doing relaxing things like self-massage but there are other things again i'd say the number one thing for a lot of us is saying yes to everything in our lives and not feeling like we want to let anybody down but it's impossible to please everyone it's impossible to help everyone out there so we really need to prioritize what we say yes to and make sure that we are saying yes to the things that bring greater joy in our lives so doing more things that bring joy and make us happy in our lives i love getting out for a walk each and every day oftentimes it's two times per day again it kind of overwhelms me with a sense of gratitude i'm out in the morning i'm listening to the birds chirping i'm just in awe of all the nature and the surroundings around me i'm very grounded in the moment very present in the moment trying not to think about the past trying not to think about the future those are things that can cause a lot of great stress for us as well so being in the moment really soaking everything in giving the best of ourselves to that moment at hand can really help us reduce our stress levels and really fill us with a great sense of gratitude just giving ourselves the best of ourselves to this moment you're going to accomplish a lot more in life you're going to find yourself a lot happier we can't change the past we can have goals for the future but what we do in this moment making the most out of this moment is going to help us get to our goals the third habit that men over 40 need to incorporate into your lifestyle in order to naturally boost testosterone is to eat your freaking veggies i encourage you to eat veggies at each and every meal increasing your veggie intake especially cauliflower and broccoli as well as spinach can help decrease your estrogen levels and regulate your testosterone levels also it's going to give you more energy throughout the day you're getting the minerals and micronutrients that you need to perform and feel your best of the day plus it's satisfying they're filling so if you're in a calorie deficit it's going to increase the food volume that is in your stomach there's lots of great fiber in there so it's going to help regulate your digestive system as well i just can't say enough about incorporating more veggies in your lifestyle eating at each and every meal this is something i have really focused on on the past four months and it has made a tremendous impact on how i feel and i am confident that it's one of the big reasons why i saw my prolactin levels go down and my sex hormone binding god billing go down as well as well as my free testosterone levels go up which is usually that correlates with shbg going down your free testosterone is typically going to go up but i just feel better overall i struggled to get veggies in before didn't really enjoy veggies all that much i can't say that i enjoy vegetables all that much as well i find if i put some ground black pepper on them some different seasonings and stuff it can help increase the flavor of those veggies but i am enjoying i'm sticking with some other veggies that i enjoy as well like some raw red peppers i'll have with my greek yogurt as well so making sure that i'm getting us at least one serving of veggies with each and every meal has really made a positive impact on my overall well-being took me a long time to get to this point i was resistant for years and years and years just because i don't enjoy them all that much uh and i thought to myself you know i'm getting a ton of veggies with that spinach i put an ass load of spinach in my breakfast shake each and every day uh then i'd have some veggies with dinner so i figured uh i'm fine not having veggies with the other meals there but i've really bumped that up making sure that i'm having them with each and every meal and like i said very positive impact on my overwhelm being so guys please eat your veggies with each and every meal habit number four that men before you need to incorporate into your lifestyle to naturally boost testosterone is to consume a well-balanced healthy diet try to avoid diets that go on extreme and eliminate certain food groups you need carbohydrates and fats in your diet in order to maintain healthy testosterone levels and to keep them elevated boost them up when it comes to carbohydrates my favorite source is sweet potatoes loaded nutrient nutrient dense source of carbohydrates and great for your testosterone levels when it comes to fats i love nuts almonds so i whether i eat almonds on their own or add some almond butter to my greek yogurt i also consume nuts like brazil nuts walnuts uh sometimes pistachios absolutely love them some cashews at times so nuts are a great source of fats that can help boost your testosterone levels as well and you want to make sure your protein is high and good quality protein sources the best i find eggs without a doubt 100 eat that whole egg i have four whole eggs each and every day you want that good healthy cholesterol in your diet because that is a testosterone a hormone precursor that you need in your system in order to boost your testosterone levels keep them at a healthy level fish is probably the next best source whether it's tuna or salmon again it's great quality protein as well as the good healthy fats in your diet for more tips on the best testosterone boosting diet from men over 40 i'll include a link up above somewhere up there and down below as well for a complete list of different foods uh i believe it's 10 foods that will help boost your testosterone levels habit number five that men over 40 need to incorporate into your lifestyle to naturally boost testosterone is to work out intelligently it is important to push yourself to challenge yourself to release that growth hormone and really elevate those testosterone levels while you're training and shortly after your training but it's just as important to have a focus on recovery if you are working out excessively uh with high volume all of the time and really pushing yourself with each and every workout beyond the point that your body can recover from and you're not allowing time to recover after your workouts that is going to again increase your cortisol levels increase the your body's stress hormones and decrease your testosterone levels so it's going to be counterproductive so i don't want you necessarily working out less i want you in working out intelligently so being strategic about how you push yourself in and when to incorporate that high volume training in your plan so ramping your volume up over a few months and then pulling it back to allow your body to recover and also to follow a training split a workout split that allows you to challenge your body really hard but also gives it time to recover afterwards while still stimulating the growth response that was why i love the punish and prod approach so much because the first time you hit a muscle group per uh during the week you're gonna really hit it pretty darn hard to really make sure that you're elevating your testosterone levels and the growth hormone from the workout and you're stimulating that growth response all that anabolic response that's going on your body and then a few days later hitting it a second time but just stimulating it to increase your to speed up the recovery to again spike that growth response this spike that anabolic signaling with your body slightly boost those testosterone levels but more importantly you're not working it so hard that it's going to take a long time to recover from it's just stimulating it it's going to speed up the recovery from the last workout and again just spike that growth response so train intelligently it's one of the best ways to increase your testosterone levels and and when you're focused on recovery uh and getting adequate sleep managing your stress that combination is going to be powerful along with consuming a nutrient-rich diet that's going to help boost your testosterone levels habit number six for men over 40 to incorporate into your lifestyle to naturally boost testosterone is to include proper supplementation in your diet i recently recorded a video that shared the best supplements for men over 40 i'll link to that up above as well as down below if i was to list my top three supplements if you don't want to uh invest in all the supplements that i recommended in that video let's say top three number one would be vitamin d3 some researchers some scientists believe that vitamin d3 is a hormone itself but for sure it is a hormone precursor that is going to have a very positive impact on your testosterone levels especially for those of us in the northern hemisphere that don't get a lot of sunlight but i think all men over 40 should be supplementing with vitamin d3 myself personally i have upped my vitamin d3 intake to 5000 ius per day but i would start maybe 2 000 3000 and work yourself up and you should notice somewhat of a difference in your overall well-being but it is it is just fantastic for you to incorporate some vitamin d3 supplementation in your diet i would consult with your physician before adding any of these supplements to your diet number two would be fish oil and you really want to make sure that the epa dha content of that fish oil is high so i consume a triple strength uh fish oil capsule consume three of them a day each capsule has a combined epa dha of 900 and you're really looking at a combined epa dha of 2.7 uh two to three sorry two to three grams of that combined epa dhs at 2.7 because my three capsules 900 um milligrams of epa dha combined uh add up to 2.7 grams puts me right within that range and the great thing about the fish oil is that vitamin d3 needs you should be eating it with consuming it with a meal or consuming it with some fat so the fats in that fish oil it help it absorb into your bloodstream there the third supplement that i would recommend would be magnesium it's calming so it's great to help stress relief it can help improve your sleep as well it's not something you take before bed but it's also great for repairing your bone and muscle tissue too there's just so many benefits i find a lot of us men over 40 are deficient in magnesium so i think two to four hundred milligrams of magnesium per day uh would be fantastic so those would be my top three supplements for more supplements again the link above as well as uh down below and habit number seven for men over 42 incorporate into your lifestyle to naturally boost testosterone is to reduce your alcohol intake studies have shown that uh five days in a row of consuming alcohol can decrease your testosterone levels and not to mention that consuming alcohol can uh have a negative impact on your sleep your negative impact on your overall energy levels i'm sure we can all relate to that having a few drinks uh the night before and then waking up the next day just feeling groggy kind of not our mental clarity isn't up to par we're not moving as well we're not feeling as well may impact our performance in the gym as well so as nice as it is to socially drink uh when we're out with friends and having a good time kind of letting loose a bit try to keep it to i'd say no more than twice a week and try to avoid binge drinking as well try to just keep it to a minimum of one to two drinks a couple times per week you'll be fine with that um but if you can avoid it all together just be picky and choosy with your times uh that you do enjoy alcohol for myself personally i really enjoy craft beers i really enjoy some good whiskies and i really enjoy rum as well so uh i'm like you guys i'm i'm a normal guy who enjoys all of these things um but you do need to make sure that you are limiting it so you keep your testosterone levels at a healthy level and even boost them as well so you you want to try to avoid all the things that are going to decrease your testosterone levels next i recommend that you watch the best full body workout for men over 40 if you enjoyed today's video please hit that thumbs up button i'd really appreciate it and it helps the channel out a lot if you know a fellow bro would benefit from watching this video do me a favor and share it with them more than anything left for you to drop a comment down below share your thoughts share insights if you haven't already subscribed to the channel do so now and hit that alert button you're notified each time i upload a video hope you have yourself an amazing day i'll catch you in the next video
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How many of these 7 habits to naturally boost testosterone are you incorporating into your lifestyle? Please drop a comment below and don't forget to download your FREE guide Jacked After 40 https://www.jackedafter40.com/free-guide
I'm 37 m 160 lbs 15% BF and have the symptoms of low T including low libido, anxiety, fatigue, weakness, laziness, etc. However, my total T was 795 ng/dl to my surprise. I was almost certain is was going to be below 300 and was ready to go on TRT. However, my free test is on the low side at 136 pg/mL (47 – 244 pg/mL), free T percentage at 1.7 % (1.6 – 2.9 %). My SHBG is 45 nmol/L (11 – 80 nmol/L). Some people have suggest that I get my sleep in check. Since covid, my sleep schedule has been very erratic. Any suggestions would be appreciated!
Scott, there are spice mixes called Churnas (from India) that make veggies extra delicious and all you have to do is sprinkle them on before eating. I use vata churna with a little nutritional yeast and Bragg's aminos. Makes veggies so good I practically inhale them. Mapi.com has them.
Sleep is notes thing for me so I need to get more…look at this I'm watching youtube at 4am lol
Try organic cheese on steamed vegetables and olive oil (careful to get EVOO from a reputable supplier because grocery stores sell counterfeit oil.)