Men, your testosterone levels are depleting…
Especially if you’re hovering around the 30-year young mark. And as a man, you can’t take that fact lying down. You need to fight to promote the very hormone that makes you a man.
Now, you’re familiar with the “common” ways of boosting testosterone: eating a good quantity of quality foods, lifting weights, fasting, sleeping at least 8 hours a night, and so on…
I cover all of the major ways to boost your testosterone levels in my free book, The Man Diet (grab your copy here). But in this post I want to get into the fine-tuned ways to boost your testosterone levels, right down to the very micronutrients that make you anabolic hormones come alive within you.
Check out these 30 ways to boost testosterone after 30.
As men get older and our testosterone lowers and metabolism starts to slow down, we naturally put on more body fat than we have in the past. As a result, we’re tempted to start some fad, low-fat diet.
But according to studies, when you reduce dietary fat, you also reduce your testosterone levels. So don’t fall into the fads. Keep eating a diet that’s heavy in fats. Which one’s in particular you ask?
2. Saturated Fats
What fats do you want to consume to boost testosterone after 30?
Studies have shown that you want to primarily consume saturated fats. Some examples of good saturated fat sources include grass-fed beef, whole eggs, and salmon.
3. Monounsaturated Fats
Like saturated fats, studies have also shown the benefit of monounsaturated fats for your testosterone levels. These two dietary fats make for a heck of a 1-2 punch, and they’re easy to get into your diet. Great monounsaturated fat options include olive oil, macadamia nuts, and brazil nuts.
For more examples of saturated and monounsaturated fats that you need to get into your diet today, check out The Man Diet.
Now, you don’t have to start chugging protein shakes. You should get plenty of protein out of natural food sources like eggs, beef, venison, salmon and so on.
Protein is essential for muscle recovery, and packing on muscle is necessary for boosting your testosterone levels.
Don’t buy the low-carb fad. Low card diets are disastrous for testosterone levels.
One study, published in the European Journal of Applied Psychology, found that when carbohydrates dropped to only 30% of the subjects’ daily caloric intake, testosterone dropped with it.
Like I discuss in The Man Diet, I like to keep my carb intake at above 30% always. I’ve got a list of the best carbohydrate sources in there as well, and a done-for-you grocery list. Check it out here.
Have you noticed that our society really rubs up against the foods that help keep your testosterone around? Anti-fat, anti-carbs, and anti-cholesterol. Kind of makes you think doesn’t it?
HDL cholesterol (found in eggs, bacon and salmon) is essential for your testosterone because your balls actually make testosterone from cholesterol while you sleep. So it’s important that you get a solid intake of it daily, and especially before bed.
One study, published in the U.S. National Library of Medicine, shows selenium is linked to improved sperm counts and increased testosterone levels. In this study, 50 men between the ages of 25-55 had their serum levels of selenium tested while also having their serum levels of testosterone tested. Men with higher selenium levels had higher testosterone, while those with lower selenium had lower testosterone.
So get some selenium in your diet. Salmon and Brazil nuts are both great sources of it.
According to a recent report from Oregon State University over 2 billion people are deficient in Zinc around the world. The problem with that number is that men need to get an adequate amount of zinc in order to have healthy testosterone levels.
One study, involving 10 male wrestlers over a 4-week span, measured testosterone levels before and after zinc supplementation. Their testosterone levels were highest when they had more zinc in their diet. Want higher T? Get more zinc.
9. Vitamin A
According to a report published in The Journal of the Society for Reproduction and Fertility when you’re deficient in vitamin A, estrogen synthesis skyrockets, which naturally means that your testosterone levels plummet. Get more vitamin A to lower those estrogen levels. It also makes you more fertile.
10. Vitamin B Complex
B vitamins are involved in hormone synthesis, making them a natural benefit to your testosterone levels. This is another essential vitamin to boost testosterone after 30 that’s found in all of the foods you’ve been told not to eat, primarily eggs and beef.
11. Vitamin C
Studies have shown that vitamin C is a dual-threat antioxidant that fights against elevated cortisol levels and shrinks oxidative damage that could lower testosterone levels.
See, when cortisol levels go up, testosterone levels go down, so having vitamin C to fight cortisol is always a plus.
12. Vitamin D3
If you didn’t know already, there are two types of testosterone in your bloodstream: Free testosterone and bound testosterone. And unfortunately, most of your testosterone finds itself in handcuffs, meaning that it doesn’t provide any advantage to the qualities that make you a man.
But vitamin D cuts the cuffs off of what’s binding your testosterone.
This study, published in the medical journal, Osteoporosis International shows Vitamin D supplementation increases testosterone levels by “freeing up” bound testosterone, which means that you’ll have more testosterone doing what you need it to do – make you stronger, more muscular, more energetic, and the many other benefits that come with having high testosterone.
13. Vitamin E
Studies have shown that vitamin E deficiencies lead to testosterone deficiencies as well. Eat more avocado, almonds, salmon, trout, and brazil nuts to get more vitamin E in your diet.
14. Vitamin K2
One rat study (rats have similar DNA to humans) concluded that healthy vitamin K intake will lead to higher testosterone levels in both your blood and in your testes. Get more vitamin K from leafy green vegetables to get the same effect.
Boron is a rare-trace mineral that has massive implications for your testosterone levels.
According to one study, published by the Journal of Trace Elements in Medicine and Biology, the boron testosterone connection is incredibly impressive.
In it, researchers gave 8 male participants 10mg of boron every morning over the course of a week…
They took blood samples before and after boron supplementation from day 1 and day 7…
After the week was over, these were the results:
- Free testosterone levels had increased by 28%
- Free estrogen levels had decreased by -39%
- Dihydrotestosterone (DHT) levels rose by 10%
- Inflammation biomarkers dropped significantly
Those are massive results from a relatively unknown mineral. Grab some boron to boost testosterone after 30.
Melatonin is your sleep hormone. It ranks on this list of 30 ways to boost testosterone after 30 because in order for you to have healthy testosterone levels you need to get a better quantity and quality of sleep.
Melatonin will help you to in that regard. Eat bananas, oats, cherries and walnuts to increase your sleep hormone so that’ll you’ll actually fall asleep when your head hits the pillow every night.
According to a recent study, published in the European Journal of Sports Science, bromelain reduces exercise-induced muscle damage and inflammation, while also enhancing recovery and testosterone production.
The study conducted at the University of Tasmania took 15 cyclists as test subjects and divided them into 2 groups:
- Group 1 contained 7 cyclists who were given 1,000 mg’s of bromelain, daily
- Group 2 contained 8 cyclists who were a similar looking placebo
Each cyclist raced in a different competition for 6 days straight, and on days 1, 3, and 6, the researches took blood samples and examined them for various exercise markers and testosterone levels.
Just like you would expect for any guy who taxes their body for 6 days in a row of competitive racing, the placebo group saw a dip in testosterone levels. But the bromelain group had stable testosterone levels throughout the entire 6 days of cycling competition.
The bottom line: Eat more bananas.
Calcium won’t only make your bones strong, but it’ll make your testosterone levels strong, too.
A 1976 study measured the effects of calcium and luteinizing hormone (a precursor to testosterone) on the testosterone levels of rats and found that the combination provided much higher testosterone levels than those rats who were deficient in calcium.
It’s also been shown to increase testosterone in men who practice resistance training.
A study published in the U.S. National Library of Medicine shows that roughly one gram of magnesium a day is enough to boost testosterone levels by 24% when combined with intense exercise.
Another study simply drew a direct correlation between magnesium intake and testosterone levels in older men, making magnesium a must for men young and old. However, like zinc, there are many people in the world today who are deficient in magnesium intake. Don’t be one of them.
Resveratrol is an antioxidant that also boosts testosterone levels.
Another study conducted with rats, saw that a high-dose of 50mg/kg resveratrol was able to increase serum testosterone levels by 51%.
It also increases the protein sTAR in cells, which improves the conversion of cholesterol into testosterone while at the same time, blocking the conversion of testosterone into estrogen. Don’t let your boys jump the gate! Eat some grapes and raisins to get more resveratrol.
Gut health is important for your testosterone levels.
In fact, when your gut is at its healthiest, it will convert cortisol into androgens. So take a probiotic to keep your gut filled with good bacteria and rid it of the bad.
I’m talking about black coffee here; not some sugar filled, fluff “coffee” that you get at your local Starbucks.
Black coffee is calorie-free making it your best friend during your anabolic fasting windows (an essential way to boost testosterone after 30).
Also, the caffeine in black coffee has been shown to increase testosterone levels in men while also making you stronger in the gym, which is another way to increase your T-count.
That’s a triple threat right there. If you aren’t a coffee drinker, you should start today.
23. Ginger Root
Now, even though you can’t add a ton of sugar to your coffee in the morning, you can add ginger root as a means of boosting your testosterone levels even more.
Ginger is an antioxidant and an aphrodisiac (it gets you in the mood for sex) for men. Ginger has also been proven to boost testosterone levels by almost 20%.
For more herbs that you should include in your diet so that you can boost your testosterone levels, grab your free copy of my book, The Man Diet, here.
Staying hydrated throughout the day improves every function in your body, including testosterone production.
When you’re even slightly dehydrated, your cortisol levels (testosterone’s enemy) begin to rise. So make sure you drink about a gallon of water a day. Add 1 to 1.5 liters on top of that for every hour of exercise.
For one, it’s most likely the #1 researched sports performance supplement. So it’s backed by tons of studies that testify to its muscle building, energy boosting benefits.
Creatine also boosts testosterone levels by converting testosterone into a more bio-available form called dihydrotestosterone (DHT) which is up to ten times the potency of testosterone. In fact, this study shows a 56% increase in DHT all thanks to creatine monohydrate supplementation. You can even take 5g of creatine monohydrate while you fast because it’s a 0-calorie supplement.
26. Leafy Greens
Leafy greens both increase testosterone levels and lower estrogen levels.
Leafy greens contain a compound called DIM, which helps to remove estrogen out of your body through the liver and also contain chlorophyll, which, according to a study published in Nutrition Journal, lowers estrogen levels as well.
This dynamic duo against estrogen is absolutely necessary in a world that fills its products with lots of estrogen imitators.
27. Pine Pollen
Pine pollen is probably the most potent anabolic herb on the planet.
According to a publication in the US National Library of Medicine, one variety of pine pollen, Pinus Sylverstis contains 80 ng/g of testosterone, 110 ng/g of epitestosterone, and 590 ng/g androstenedione. So when you take pine pollen supplementation, you’re essentially drinking in natural testosterone.
Grab some pine pollen for yourself here. In your quest to boost testosterone after 30, pine pollen is a “must-have.”
Ashwagandha is another herb that will increase your testosterone levels.
First of all, this herb helps you to de-stress, keeping your cortisol levels low and your testosterone levels high. It’ll also help you to sleep better at night, which, as we’ve discussed, is important for maintaining healthy testosterone levels because most of your testosterone is produced in your sleep.
Grab ashwagandha here.
29. Horny Goat Weed
If the name isn’t a dead giveaway that this herb is a testosterone booster, the science will be.
One rodent study found that an 80mg dose of icariin (contained in Horny Goat Weed) tripled the testosterone level of rats without harming other hormones such as luteinizing hormone and follicle stimulating hormone, both of which are important for testosterone and testicle health.
Other studies have found that the icariin content of Horny Goat Weed actually increases the testosterone secretion in Leydig cells, which unsurprisingly boosts testosterone levels, and as a result, your sex drive and harder erections.
Don’t let your 30’s get down on your sex life. Grab some Horny Goat Weed for yourself here.
30. Boner Cocktail
To take advantage of when your testosterone levels are at their highest or will be at their highest, make a boner cocktail in the morning or evening.
By combining ginseng, citrulline, pycnogel, and garlic extract you’ll up your testosterone levels and improve your sex drive.
I’ve got more recipes like this one in The Man Diet, so make sure to grab a copy today.
So there you have it, fellas.
30 ways to boost testosterone after 30.
Don’t let your testosterone levels slip out of your grasp. Implement these testosterone boosters into your day-to-day. Also make sure to pick up your free copy of my book, The Man Diet, which gives you everything you need to live a testosterone-driven life.
I already bought your copy for you. Pick it up here.