How to Increase Testosterone in Men

Starting at about 30 years old, mens’ bodies experience a decline in testosterone by about 1% per year. By the time we’re in our 60s we’ve lost a substantial amount.

Low testosterone levels contribute to many problems we normally associate with aging into the 60s and beyond. Low libido, erectile dysfunction and osteoporosis are problems related to low “T”, just to name a few.

Considering Increasing T
Consider Increasing T

Low energy, memory loss, irritability, depression, and brittle bones are common in men with low testosterone levels.

As you are probably aware there are many supplements on the market today promising to restore mens’ T levels to improve sexual performance, strength, energy, fat reduction and more. Many of those supplements are met with mixed reviews. Some men may experience benefits and others clearly do not.

The good news is there are a variety of ways testosterone levels can be restored and problems overcome. After you read this article, whether the information benefits you or someone you care about, you’ll have a very good understanding of how to increase testosterone in men.

Benefits of Healthy Testosterone Levels

We can restore T levels in men, even men in their 60s and beyond, quality of life can improve substantiallyOlder man doing push ups

Healthy levels of testosterone have some great benefits. I can tell you from my own experience, when I first had my T levels restored from low to healthy levels I had a noticeably improved sense of well-being.

Good ‘T’ levels help to result in more muscle mass and less fat and can contribute to improved bone density, especially when coupled with regular resistance training.

Studies have shown that men who have had their testosterone levels restored were significantly less likely to have heart attack or stroke.  research.va.gov

Research has shown that improved T levels result in better verbal memory and faster processing speeds.

One of the benefits I experience is I have all the energy I need to workout hard, full of energy when I’m at the gym. If I stop taking the testosterone, I “run out of gas” about half-way through my workoutDecline-in-T-Levels

How Much Testosterone is Best?

First, it’s important to know what a “healthy” level of testosterone is. There are normal, healthy ranges. But, a precise level can be different from one man to another. I strongly recommend consulting a doctor.

Normal ranges change as men age. For men in their 60s normal ranges in healthy men are 196 ng/dL – 859 ng/dL. For men in their 70s the ranges are 156 ng/dL – 819 ng/dL.Avg-T-levels-by-age-in-men

(For those inquiring minds that want to know, “What the heck is ‘ng/dL’? It is abbreviation for “nanograms per deciliter”. Aren’t you glad you asked?)

Because there are many potential problems when levels are too high, it’s best to have your doctor advise you. When increasing T levels, getting to the top of the range could be right for one man and disastrous for another.

There are home tests to measure your T levels. The better and most accurate way is to have your doctor prescribe a simple blood test. You go to a lab. They take some blood. Then, after you engage in whatever methodology you decide upon, your doctor will have you do another blood test to measure the changes.

Actions to Increase Testosterone

There are 3 primary ways to increase testosterone levels:

  1. Actions
  2. Foods and Supplements
  3. Prescriptions

Let’s start with ‘actions’, things you can do to increase testosterone:

  • Resistance training such as weight training has been proven to increase T
    • hat can be even more effective if taking creatine and caffeine before training
  • High Intensity Interval Training (HIIT)

Bill-Phillips-Back-to-Fit

  • A healthy diet of whole foods with a proper balance of “Macros”: Protein, Carbohydrates and Fats
  • A healthy sex life
  • Adequate sleep

Supplements to Increase Testosterone

The aim of this section is not to review or suggest manufactured and marketed supplement formulations. Rather, I am going to show individual supplements that have been proven effective in increasing T in men.

  • 3000 IU of Vitamin D3, especially if your vitamin D3 is low
  • Tribulus Terrestris is a herb that has been proven to increase testosterone in men with low T.
  • Fenugreek is another herb. In addition to increasing testosterone, studies have shown significant increase in libido, sexual performance, energy and sense of well-being.
  • 100 mg daily Dehydroepiandrosterone (DHEA) is a hormone in the body. It helps in the production of testosterone.

    T-Supplements
    T Boosting Supplements
  • Zinc has been closely associated with stimulating production of testosterone for men who have low
  • Ashwagandha is a herb that has mainly been used as an adaptogen, which means it has been used to help the body handle stress and anxiety. 5 grams a day has proven to increase testosterone production as much as 22%.  (For further information about adaptogens please just click on the word:  ADAPTOGEN
  • 3 grams daily of D-Aspartic Acid is an amino acid that has been shown to increase testosterone for those with low T

Prescriptions to Increase Testosterone

There are a number of options for testosterone replacement therapy. It’s really up to the doctor and patient to decide which is preferable.

  • Gels come in packets or pumps of testosterone gel. You apply the gel once a day and the testosterone is absorbed directly through the skin. There is one brand of gel that gets applied inside the nose.
    • I’ve tried gel. It worked OK but not my favorite.T-gel
  • Injections are where testosterone is injected directly into the muscle.
    • This is my preferred method. I give myself an injection into my quadriceps once weekly. I like it better than the gel for two reasons (that may be particular to just me):
      • It is more convenient. It would take a while to rub the gel until it was all absorbed into the skin.
      • I get better results from the injectionsT-Injections
  • Pellets implanted in soft tissues. Your body slowly absorbs the testosterone into the bloodstream.
  • Skin Patch worn on the upper arm or upper body, applied once daily.
  • Mouth Patch is actually a tablet that sticks to your gum above your incisor. That’s the tooth that is either on the right side or left side of your front teeth. It gets applied twice a day. It slowly releases testosterone into the bloodstream through the tissues in the mouth.
  • Oral capsule is available but there is a concern it may do damage to the liver. The other therapies go directly into the bloodstream, bypassing the liver.

There are risks associated with testosterone therapy. Most of them are with preexisting conditions that worsen. I will give you a list so that if you decide to see your doctor for testosterone therapy you can review with him or her to identify any potential concerns.

My doctor monitors me with regular blood tests. I’m sure your doctor would too, especially in the first months of the therapy.T-Blood-Test

I have benefited from many of the benefits listed in the “Benefits” section above. And I haven’t experienced any of the risks in the list below:

  • Rash, itching, irritation
  • Increased risk of heart attack or stroke
  • Benign prostatic hypertrophy (BPH) – enlarging prostate
  • Prostate cancer
  • Sleep apnea
  • Blood clots
  • Congestive heart failure

The list above is not intended to scare you, just to inform. I’ve been taking testosterone therapy for a few years and it has improved the quality of my life in several ways.

Conclusion

If you think, or, you know that you suffer from low testosterone, my aim has been to provide you with options so you can understand how to increase testosterone in men, and thereby, improve the quality of your life.

You can apply one or many of the treatments above

  • Actions/Activities
  • Supplements
  • Prescriptions

Please remember that before you take steps to increase your testosterone it would be wise to check with your doctor.

This 3 1/2 minute presentation provides a good summary:

I welcome your comments and questions in the section below.

Glenn-at-the-gym
Glenn at the gym

Quick Fat Loss – A 2-Step Plan

No matter if you are 5 pounds more than you want to be, or, 50 pounds, you want that fat gone ASAP.  So many people are searching the internet for a quick fat loss solution.

I’m going to explain several supplements which work together to help accelerate weight loss. They can be purchased in formulas together. (You don’t have to buy all these things separately.)

Then I’m going to explain an exercise plan that takes 25 minutes a day, 6 days per week. It is designed to be safe and effective for aging people in their 40s and beyond.

The 2-step plan is simple and effective.

Fish Oil

Some fish oils are rich in Omega 3 fatty acids. The three most important Omega 3 fatty acids are EPA and DHA and ALA. And, it’s important to get them in the right dosages for you to get the great benefits Omega 3’s can deliverFish-Oil-Capsules

Fortunately ALA is abundant in many food sources. The two most critical Omega 3’s to get in the right doses from fish oil are EPA and DHA. Omega-3 fats may help reduce your risk of heart disease. They also support healthy brain and joint function, and, reduce inflammation.

Research has shown that for people who do regular resistance training Omega 3’s may help stimulate muscle growth and support fat loss.

They also contribute to feeling more full. One study found that the group that was taking fish oil supplements felt full for 2 hours longer than the group that was not.

This can help with weight loss as well. Research indicates Omega 3’s may also contribute to weight loss by boosting metabolism.

What’s critical is that the proper doses of DHA and EPA are taken daily. The research indicates that those doses should be 1500 mg daily for each.

When I learned this from reading research papers I went to my local sports nutrition store to find a fish oil supplement that delivered DHA and EPA in those doses.

I couldn’t tell from the Supplement Facts on the labels what and how much was in those products. The labels just referred to “Omega 3’s”, or, “Proprietary Formula”

My search ended when I went online to find that JYM Supplements offered a fish oil named

Omega-JYM-Fish-Oil
Omega JYM Fish Oil

OMEGA  JYM. And, on the label, it says 750 mgs of DHA and EPA. Proper dosage is 2 capsules daily.

JYM Supplements can be purchased on BODYBUILDING.COM. They have a Price Match policy so they will never be undersold.  (1500 g DHA and 1500 g EPA)

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

L-Carnitine

The body breaks down fat into fatty acids. L-Carnitine moves the fatty acids into the cells to be converted to energy. Thus, L-Carnitine plays an important role in the body’s functions for burning fat.

It also may reduce muscle soreness after working out, increase oxygen supply to the muscles, and improve recovery after workout sessions.

There have been some animal studies indicating that L-Carnitine can contribute to anti-aging in brain function. That might be helpful for some of us guys as we continue to get older.

L-Carnitine is found in the JYM POST-WORKOUT  formula.

Post-JYM-Powder
POST JYM Powder 30      Servings

(1.5-2.0 g, 4 times daily)

Beta-Alanine

Beta-Alanine is an amino acid. Amino acids are the building blocks of proteins. Beta-Alanine is used by athletes to improve performance and benefit health in general.

The body uses it to produce Carnosine and Carnosine is used to do some really cool stuff.

Carnosine reduces the acid that builds up in muscles during high intensity exercise. By doing that, it enables to muscles to outperform what they would have done without the buffering work of the Carnosine.

More calories are burned, contributing to more fat burned.

working-out-over-60

Because Carnosine reduces muscle fatigue, extending the time until exhaustion, with proper nutrition and recovery, the muscles may grow more. More muscle size and strength causes metabolism to increase.

Greater metabolic performance, in turn, burns more fat, even when the body is at rest.

So, supplementing Beta-Alanine will help someone who is doing regular resistance exercise to gain more lean muscle and reduce fat.

Studies indicate that Carnosine has antioxidant qualities, may strengthen the immune system and has anti-aging properties.

Additionally, Carnosine may improve muscle health and function in seniors. Studies indicate it also improves the production of Nitric Oxide which helps battle the aging process and contributes to heart health.

Beta-Alanine is in both PRE JYM, pre workout formula and the POST JYM after work out formula.

(1.5-3 g before and after workout)

Green Tea Extract

Green tea extract is rich in something called catechins, and it contains a fair amount of caffeine. It appears that this combination of ingredients is responsible for its weight loss properties.

A study published in The Journal of Nutrition, found that consuming a beverage containing green tea catechins (625mg/d) may enhance exercise-induced loss of abdominal fat and improve triglyceride levels.

Triglycerides are a type of fat, stored in fat cells in the body. They’re stored when the body doesn’t need more energy. They are used when the body needs more energy. Lower levels of triglycerides equates to less body fat. We like that!

Green tea extract is in the SHREAD JYM formulation.

JYM-SHRED-Fat-Burner
JYM SHREAD Fat Burner

Green tea extract is believed to increase the activity of norepinephrine, a hormone that helps you burn fat. Many studies have shown that green tea extract can increase fat burning and cause fat loss especially in the belly area.

(500-1000 mg 2X daily, once in early morning and once in late morning)

Caffeine

Caffeine can contribute to fat loss in several ways and there has been an abundance of research to back it up.  It too, is part of the SHREAD JYM formula.

It speeds metabolism somewhat. This is a minor contribution from caffeine for weight loss.

A study found in the National Library of Medicine had subjects do 60 minutes of cycling. People who got caffeine beforehand enjoyed the exercise more and felt like it was less difficult than people who got a placebo.

Studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29%.

(200 mg once in early morning, once in late morning and once before workout)

Betaine

Betaine has been shown, when ingested as part of a pre workout formula, can increase strength and endurance during the workout. Studies have shown it accelerates muscle growth. It slows muscle fatigue allowing training lasting longer and more intensely. Therefore more calories are burned. (1.5-2 g once before workout and once after).

And so, Betaine is provided in proper dosage in both PRE JYM and POST JYM

Branch Chain Amino Acids (BCAAs)

BCAAs are effective in increasing muscle growth, decreasing muscle soreness and reducing fatigue in the muscles during exercise. These things work synergistically to contribute to higher output and burning more calories.

(5 g before and after workout) The correct dose of BCAAs are in both PRE JYM and POST JYM

Protein Powder

Many studies have shown that while eating a high protein, low carbohydrate diet the protein contributes to loss of fat, particularly belly fat.

You can see the findings from this study:  “A high-protein diet for reducing body fat”

The protein keeps you from getting hungry for longer than carbohydrates. Protein is also the main building block of muscle. When you have more muscle, your metabolism burns energy at a faster rate, which aids in weight loss.

Pro JYM PROTEIN POWDER is made up of 4 proteins, each fueling the muscles at different times.  Whey protein isolate digests and is absorbed most rapidly, fueling the muscles quickly.  This is especially important right after a workout and first thing in the morning.

As Jim Stoppani explains, “Research now shows that when you add medium-digesting and slow-digesting proteins to fast-digesting whey, muscle protein synthesis remains elevated for longer than when using whey alone.

And muscle protein retention is higher, as well. That means that more protein is being built in the muscle, which is what leads to long term gains in muscle size and strength.”

JYM-PRO-PROTEIN-BLEND
JYM PRO PROTEIN BLEND

(Total daily protein intake with meals and protein powder should be at least 1 g per pound of body weight. You will probably get better results with 1.5 g daily protein per pound of body weight.)

High Intensity Intervile Training (HIIT) Plan

The 12-week plan I am about to start requires 25 minutes of exercise, 6 days per week. 4 days are weight training and 2 days are cardio training. The plan is designed for aging people, in their forties and beyond.

It is Bill Phillip’s “Back to Fit” plan. You can read my review here:  Bill Phillip’s “Back to Fit” Review. Bill-Phillips-Back-to-Fit

The HIIT component with weight training works like this: There is a circuit of 5 exercises. You go from one exercise to the next without stopping to rest. Each exercise is 10 repetitions.

After completing all 5 exercises you rest for 2 minutes. You do the circuit 5 times. That’s all.

You can hear Bill Phillips introduction comments in the 30 second video below:

The HIIT component with the cardio exercises works like this: You do whatever kind of cardio you wish. You can use a treadmill, or other cardio machine. You can walk, jump rope or anything else.

There are 3 levels of intensity. The first 2 levels last for 2 minutes. The third level lasts for 1 minute. If an intensity of 10, were all out, your first 2 minutes would be like walking, a level of 3 for 2 minutes.

The next 2 minutes are a level 5, maybe a jog. The third set for only 1 minute would be at a level 8, maybe a run. Then you go back to level 3. You do the set of 3 levels, 5 times for a total of 25 minutes.

Putting it All Together

 

Following is exactly how I will be doing my Post Quarantine Quick Fat Loss plan to grow muscle and lose fat. I’ll be using the “SHORTCUT TO SHRED” supplement stack by JYM Supplements. These supplements are the best I’ve been able to find.

They are science based, designed by Jim Stoppani, PhD. You can learn about him and why his supplements are so incredibly effective in my recent article: https://fitness-for-men-over-60.com/jym-supplements-post-jym-review/

I listed the JYM supplements below in the bold lettering. If you wish to buy individual supplements from other manufacturers, I listed the ingredients and doses for you.

If you purchase the JYM SHORTCUT TO SHRED Supplement System you will have ALL the supplements I’ve explained here.

MORNING

  • PRO JYM PROTEIN POWDER: 1 scoop
  • OMEGA JYM FISH OIL: 2-3 g
  • SHRED JYM: 1 dose
    JYM-SHORTCUT-TO-SHRED Supplement System
    SHORTCUT TO SHRED Supplement System
    • Includes
      • CAFFEINE 200 mg
      • GREEN TEA EXTRACT: 500-1000 mg
      • ACETYL L-CARNITINE: 1.5-2 g

LATE MORNING/EARLY AFTERNOON

  • SHRED JYM: 1dose
    • CAFFEINE: 200-300 mg
    • GREEN TEA EXTRACT: 500-1000 mg
    • ACETYL L-CARNITINE: 1.5-2 g

30-45 MINUTES PRE-WORKOUT

  • PRE JYM: 1 dose
    • CAFFEINE: 200-300 mg
    • GREEN TEA EXTRACT: 500-1000 mg
    • ACETYL L-CARNITINE: 1.5-2 g
    • BCAAs: 5 g
    • CREATINE: 1 serving
    • BETA-ALANINE: 1.5-3 g
    • BETAINE: 1.5-2 g

IMMEDIATELY PRE-WORKOUT

  • PRO JYM PROTEIN POWDER: 1 scoop

IMMEDIATELY POST-WORKOUT

  • PRO JYM PROTEIN POWDER: 2 scoops
  • POST JYM: 1 dose
    • BCAAs: 5 g
    • CREATINE: 1 serving
    • BETA-ALANINE: 1.5-3 g
    • BETAINE: 1.5-2 g
    • GLUTAMINE: 3-5 g

WITH DINNER

  • OMEGA JYM FISH OIL: 2-3 g

BEFORE BED

  • PRO JYM PROTEIN POWDER: 1 scoop

Summing it up

To simplify:

  1. You complete a simple-to-follow workout plan, 25 minutes daily, 6 days a week.
  2. You purchase the supplement “stack” and take the supplements as I listed above.

If you are willing to follow those steps for 12 weeks you can experience quick fat loss.

If you work the plan, the plan will work.

I hope this information has been a help for you. I would love to receive any comments or questions you have below.

Glenn-in-the-Gym
Glenn