Testosterone is the hormone that governs not only male virility, but also fundamental aspects such as energy, muscle strength, sexual desire and general well-being. As we age, especially after 50, levels of this hormone tend to drop naturally. The good news is that there are safe and natural ways to stimulate its production without relying on artificial replacements.
What is Testosterone and Why Does It Drop?
Testosterone is produced mainly in the testicles and plays a central role in several male functions. From the age of 30, its levels begin to decrease by approximately 1% per year. After the age of 50, this decrease becomes more pronounced and can cause symptoms such as:
- Chronic fatigue
- Decreased libido
- Loss of muscle mass
- Increased abdominal fat
- Irritability and discouragement
Food: Your First Weapon
1. Eat Good Fats
Fat is essential for testosterone production. Prioritize:
- Avocado
- Eggs (with yolk)
- Chestnuts and walnuts
- Extra virgin olive oil
- Fatty fish (salmon, sardines)
2. Avoid Sugars and Ultra-Processed Foods
Processed foods, rich in sugar and refined vegetable oils, cause inflammation and sabotage hormone production.
3. Include Foods Rich in Zinc and Magnesium
- Oysters, lean red meat and pumpkin seeds (zinc)
- Spinach, banana and almonds (magnesium)
Quality Sleep: The Hormone Is Made in Bed
Most testosterone is produced during deep sleep. Sleeping less than 6 hours a night can reduce your levels by up to 15%.
Tips to Improve Sleep:
- Sleep in a dark and quiet environment
- Avoid screens up to 1 hour before bed
- Take a warm bath or do some relaxing reading
Workouts That Boost Testosterone
1. Weight training with moderate to high loads
Exercises such as squats, bench presses and deadlifts stimulate hormone production.
2. High Intensity Interval Training (HIIT)
Short, intense and efficient. 20 minutes 3 times a week is enough.
3. Avoid Excessive Cardio
Excessive long runs can reduce your hormone levels due to chronic stress.
Natural Supplements That Work
1. Fenugreek
Plant with studies that show increased libido and improved testosterone levels.
2. Ashwagandha
Adaptogenic herb that reduces stress (cortisol) and enhances hormone production.
3. Zinc and Magnesium
Essential for hormonal balance. Supplementation may be useful if there is a deficiency.
4. Vitamin D3
Men with low vitamin D levels have less testosterone. Sun + supplement is ideal.
A drop in testosterone doesn't have to be seen as a sentence. With changes in diet, quality of sleep, strategic training and natural support, it is possible to recover energy, desire, disposition and self-esteem even after 50. Take care of your body as an ally. Your best phase can (and should) start now.
