After the age of 40, testosterone levels decline. Fact. 

However, if there is an “andropause”, it is not the equivalent of the female menopause. The male hormonal decline is gradual, not vertiginous. Testosterone levels decrease in men over 40 between 1-2% every year (1).  

Nevertheless, as the primary male sex hormone, it plays a game-changing role in our health, libido, mood, cognitive function, drive, vitality, fat loss and ability to build muscle. Simply put, a man with low testosterone has no get up and go – in any department. 

Fortunately, there are things we can do to level the playing field.

Firstly, you can get lean.

Excess body fat, particularly visceral fat around the abdomen can convert testosterone into oestrogen, the primary female reproductive hormone.

Research shows that for every pound of weight loss, testosterone levels increase proportionally (2).   

You should also get 7-8 hours of sleep every night. The relationship between quality sleep and testosterone is well documented.

Finally, nutrition: aim to get the right balance of macro nutrients - fat, carbohydrates and protein.

The nutrition chapters in my book "The Midlife Alpha" go into this in great detail. 

Ten Ways to Boost Testosterone Naturally 

1. Get lean!
2. Engage in a resistance training program - acutely elevates testosterone levels. 
3. Perform HIIT cardio, which elevates free testosterone levels. 
4. Eat a protein-rich diet. This will help lower sex hormone-binding-globulin (SHBG) and free up more bioavailable, unbound testosterone. 
5. Eat cruciferous vegetables such as broccoli, cauliflower and kale. They can help metabolize surplus estrogen and lower SHBG levels.
6. Avoid low-fat diets - the sure-fire way to tank your testosterone levels. 
7. Consume carbohydrates around the workout period to inhibit cortisol.
8. Limit alcohol intake.
9. Get 7-8 hours of quality sleep every night.
10. Consider supplementation with Vitamin D, Zinc, Magnesium, Boron, Tongkat Ali, and Coleus Forskohlii.

References:

1. Harman SM, Metter EJ, Tobin JD, et al; Longitudinal effects of aging on serum total and free testosterone levels in healthy men. Baltimore Longitudinal Study of Aging. J Clin Endocrinol Metab. 2001; 86:724–31. 

2. Mathis Grossmann, Alvin M. Matsumoto. A Perspective on Middle-Aged and Older Men With Functional Hypogonadism: Focus on Holistic Management, The Journal of Clinical Endocrinology & Metabolism, Volume 102, Issue 3, 1 March 2017, Pages 1067–1075 

In young, healthy individuals, muscle protein synthesis (MPS) is easily triggered by the twin anabolic stimuli of training and nutrition - most notably, the ingestion of dietary protein (1).

The normal response to these stimuli is an upsurge of anabolic, growth-promoting hormones like testosterone, growth hormone and insulin-like growth factor 1 (IGF1), activating the signaling pathways which initiate protein synthesis.

Anabolic Resistance is the blunted response to the anabolic (growth) stimuli of training and nutrition and in particular dietary protein (2).

Often age-related, it leads to a breakdown in the muscle building machinery.

References:

1. Daniel Tome, Efficiency of Free Amino Acids in Supporting Muscle Protein Synthesis, The Journal of Nutrition, Volume 152, Issue 1, January 2022, Pages 3-4.

2. Alan A Aragon, Kevin D Tipton, Brad J Schoenfeld, Age-related muscle anabolic resistance: inevitable or preventable? Nutrition Reviews, 2022

The causes of anabolic resistance are various and complex. Overcoming it therefore, must also take a multi-faceted approach.

That said, to level the playing field we must consistently engage in two fundamental practices:

1. Optimize protein intake, firstly in absolute terms, but also with respect to timing and distribution throughout the day (1).

2. Engage in some form of regular physical activity, particularly resistance training (2).

References:

1. Traylor DA, Gorissen SHM, Phillips SM. Perspective: Protein Requirements and Optimal Intakes in Aging: Are We Ready to Recommend More Than the Recommended Daily Allowance? Adv Nutr. 2018 May 1;9(3):171-182

2. Endo Y, Nourmahnad A, Sinha I. Optimizing Skeletal Muscle Anabolic Response to Resistance Training in Aging. Front Physiol. 2020 Jul 23; 11:874.

Sarcopenia refers to the age-related loss of muscle, strength, and function.

The term is derived from the Greek, “sarco-” meaning flesh and “penia” meaning poverty – poverty of the flesh.

The process begins mid-30s, but by the time we hit our 50s, the rate may accelerate to as much 8% per decade!

The causes of sarcopenia are multiple, but excess body fat, inflammation and hormonal imbalances are key drivers, resulting in anabolic resistance and a breakdown of the muscle-building machinery (1).

References:

1. Walston JD. Sarcopenia in older adults. Curr Opin Rheumatol. 2012 Nov;24(6):623-7.