8 Steps I Used To Double My Testosterone Levels In My 40s Without TRT

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How To Boost Testosterone Levels Naturally In Men

On today’s episode of Live Lean TV, I’m sharing how to boost testosterone levels naturally in men, including the 8 steps I used to double my testosterone levels in my mid 40s, without TRT.

In just a bit, I’ll also share my personal story on exactly how I turned it around, as well as the results from my latest testosterone test.

To best respectful of your time, I’ve included jump links to each section below.

Table Of Contents – Jump Too Links

My Experience With Low Testosterone Levels In My 30s

Let me share a quick story of my personal experience with low testosterone levels in my 30s.

Over 13 years ago, when I was 31, I decided to dial in my nutrition and get some baseline blood work done.

One of my personal training clients happened to be a doctor, so I figured I’d get an expert opinion.

When he reviewed my blood test results, he confirmed that all my blood markers looked good—except one thing caught him off guard: my testosterone levels.

Given my lean physique and solid muscle mass, he expected my testosterone numbers to be off the charts.

But instead, they were surprisingly in the low 300 ng/dL range.

At the time, I was eating a diet high in carbs and low in fats, grinding through two-a-day workouts, cardio in the morning, weights in the afternoon, almost every day.

On top of that, I was going through a divorce, struggling as a new entrepreneur with barely any income, and feeling disconnected from my friends.

In other words, my stress levels were through the roof.

Since I didn’t have kids yet, I didn’t want the potential risks and side effects of doing testosterone replacement therapy (TRT).

That’s when I decided to dig deep into the research and focus on 8 strategies to naturally boost my testosterone levels.

How To Test Your Testosterone Levels

To confirm if my 8 strategies work, I recently had my testosterone levels checked with today’s video sponsor, Labcorp OnDemand.

I’m happy to say, I just got my results back and my testosterone levels more than doubled, as a 44 year old.

Before, I share the 8 strategies, it’s important for you to first get a baseline to see where your testosterone levels are today.

I’ve used various testosterone tests in the past, but in my experience the safest, easiest, and most effective way for men to get their testosterone levels checked is with Labcorp OnDemand.

They offer over 70 different lab tests that you can purchase directly on your own without a doctor’s appointment.

Labcorp OnDemand is offering the Live Lean Nation 20% off your next testosterone test, when you purchase using this link: https://www.liveleantv.com/test with coupon code: LiveLean.

Once you purchase online, it’s as simple as making an appointment online, or simply walk in to one of Labcorp’s 2,000+ patient service centers for sample collection.

I bought a test from Labcorp OnDemand, then made an appointment at the local Labcorp testing center, which was only one mile from my house.

Your sample will be collected using the same methods as your doctor’s office.

No need to prick your own finger.

Testing is performed at CAP-accredited, CLIA-certified clinical laboratories that typically process 3 million samples every week.

You can even skip the waiting room and wait in your car or outside until the lab technician is ready to see you.

The actual test took less than 3 minutes and then I was back in my car.

I was then notified the next day that my easy to read results were ready to view inside the Labcorp patient account.

If your results require prompt attention, you will be contacted by phone or mail.

Again, if you’re reading this, it’s a good sign you should have your testosterone levels checked to get a baseline, before applying the steps that helped me more than double my testosterone levels.

Use this link: https://www.liveleantv.com/test with coupon code: LiveLean to get 20% off your lab test.

8 Ways To Boost Testosterone Naturally For Men

By implementing the following steps in my 40s, my blood tests have showed my testosterone levels doubled from my initial tests in my early 30s.

1. 7 Testosterone Booster Foods

Are you wondering which foods increase testosterone most?

This study concluded that low fat diets seem to lower testosterone levels in men.

When my testosterone levels were low, my naturopathic doctor recommended increasing my intake of healthy fats high in cholesterol, since cholesterol serves as the foundational building block for testosterone production.

Include these 7 testosterone booster foods in your diet:

1. Lean Red Meat: Grass fed beef is rich in zinc and healthy fats, which are essential for testosterone production.
2. Whole Eggs: Provide cholesterol and vitamin D, which is crucial for testosterone synthesis.
3. Fatty Fish: Salmon and tuna are high in omega-3s and vitamin D, which support hormonal balance.
4. Oysters: Packed with zinc, which directly influences testosterone levels.
5. Nuts and Seeds: Almonds, walnuts, and pumpkin seeds offer healthy fats and the vital micronutrients that help boost testosterone.
6. Avocados: Contain monounsaturated fats and magnesium that support optimal testosterone.
7. Cruciferous Vegetables: Broccoli helps regulate estrogen, which allows free testosterone to thrive.

Stick to these 7 testosterone booster foods, and you’re on your way to naturally increasing your testosterone.

2. Limit Alcohol Intake

Does alcohol effect your testosterone?

Studies have shown that alcohol intake, especially in beer in excess, can elevate the conversion of testosterone to estrogen, leading to decreased testosterone levels.

Heavy drinking damages the Leydig cells in your testes, which are responsible for producing testosterone.

Additionally, alcohol interferes with the release of luteinizing hormone (LH), which stimulates testosterone production.

To maintain optimal testosterone levels, limit alcohol consumption to 2 or less drinks a day, or better yet, just eliminate it.

Trust me, I haven’t had a sip of alcohol in close to a year.

You don’t need it in your life.

3. Testosterone Boosting Supplements To Optimize Micronutrient Intake

Do testosterone supplements really work?

Just to be clear, over the counter testosterone boosting supplements are different than the testosterone replacement therapy (TRT), which is a medical treatment.

Even though research on testosterone boosting supplements are inconclusive and need further studies, the following vitamins, minerals, and herbs show promising findings:

1. Zinc Picolinate: This 2023 study showed a deficiency in zinc reduces testosterone levels, while zinc supplementation improved testosterone levels.
2. Vitamin D: This study shows low vitamin D levels may negatively impact low testosterone levels. Use code: LiveLeanTV25 to save 25% off.
3. Magnesium Glycinate: Magnesium supplementation can help improve testosterone levels by supporting the function of enzymes involved in testosterone production and by potentially increasing the availability of free testosterone by reducing SHBG.
4. Ashwagandha: This 2019 study involving 57 men found that supplementing with 600 mg of ashwagandha extract led to an approximate 15% increase in testosterone levels.
5. Fenugreek: Even though I never used in yet, this 2020 study showed fenugreek may have a positive effect on testosterone levels.

4. Manage Stress

Does stress negatively affect testosterone levels?

Chronic stress elevates cortisol levels, which can negatively impact testosterone.

Incorporating stress-reducing practices like meditation, deep breathing, or yoga can be beneficial.

I recently shared this post on my full cortisol detox plan.

5. Maintain a Healthy Weight By Cutting Down On Sugar Intake

Consuming excessive sugar can significantly impact your testosterone levels.

High sugar intake leads to increased insulin production, which may suppress testosterone synthesis.

Additionally, diets rich in sugar have been associated with insulin resistance, further contributing to reduced testosterone levels.

A 2018 study found that men who consumed large amounts of sugary beverages were more likely to have low testosterone levels.

Moreover, high sugar consumption can lead to increased body fat, which is linked to lower testosterone production.

To maintain optimal testosterone levels, it’s advisable to limit your intake of sugary foods and beverages.

6. Ensure Adequate Sleep

Does sleep raise testosterone levels?

Prioritizing quality sleep is essential for maintaining optimal testosterone levels.

Studies have shown that insufficient sleep can lead to a significant decrease in testosterone production.

For instance, research indicates that men who slept only 5 hours per night experienced a notable reduction in testosterone levels compared to those who enjoyed 7 to 9 hours of sleep.

Testosterone levels typically peaking during sleep, especially during Rapid Eye Movement (REM) stages.

Disruptions in sleep can lead to significant decreases in serum testosterone production.

Therefore, aiming for 7 to 9 hours of quality sleep each night is crucial for supporting healthy testosterone levels.

7. Minimize Exposure To Xenoestrogens

Do xenoestrogens decrease testosterone levels?

Studies have shown that exposure to xenoestrogens like Bisphenol A (BPA) can lower testosterone levels by binding to estrogen receptors and disrupting normal hormone signaling.

Xenoestrogens are synthetic compounds found in many plastics and personal care products that mimic estrogen in the body, disrupting your hormonal balance.

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A post shared by Living Lean | Brad & Jess Gouthro (@liveleantv)

It’s important to never microwave plastic containers and avoid skincare ingredients like parabens, sulfates, glycol, and phthalates.

8. Engage in Regular Exercise

Does exercise boost testosterone levels?

Completing compound exercises that engage multiple large muscle groups simultaneously, may stimulate the release of testosterone.

The best testosterone boosting exercises include:

1. Squats
2. Deadlifts
3. Bench Press
4. Shoulder Press
5. Pull Ups
6. Rows
7. Dips
8. Kettlebell Swings
9. Sprint Intervals

These exercises are always a main priority in my workout programs that you can follow in my app.

Focusing on these exercises, along with proper nutrition and recovery, can help optimize your hormonal health.

Question Of The Day

Let me know in the comments:

• Have you ever had your testosterone levels checked?
• If so, what are your levels?

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I’ll be back with more posts every week to help you regain your youthful vitality.

If you’re still hungry for more, don’t stop here.

Go check out this post where I shared How I Raised My Good HDL Cholesterol To Boost My Testosterone.

Keep Living Lean.