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7 Steps To Reduce Symptoms Of Low Testosterone in Men Over 40

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

symptoms of low testosterone
Testosterone is essential to every man as it is linked with your sex drive, increased muscle mass, energy levels and even aggression. Yet, as soon as you hit 30 it will start reducing at the rate of 1% per year.

By the time you're 40, you'll notice the difference in your attitude and energy levels. Fortunately, this doesn't need to be the case; you can discover the symptoms of low testosterone and fight back.

With a little help from me, you can be as virile and energetic as you were in your 20’s. Combine this with the knowledge and wisdom you now have, and you can be unstoppable!

Learn the symptoms and discover how to improve your testosterone levels and be the man you should be!

Know Your Enemy – Symptoms of Low Testosterone

symptoms of low testosteroneAlthough it is hard to pinpoint a specific level of testosterone that you should have in your body, if you or someone you know has the following symptoms of low testosterone you will need to take action:

  • Low sex drive: Testosterone has a direct effect on how often you wish to engage in sexual activity
  • Less Strength: Testosterone is instrumental to the process of protein synthesis; rebuilding your muscles after a workout. Low testosterone levels will inhibit muscle repair and growth; making you weaker.
  • Less Energy: Low energy levels result in a decrease in strength which becomes a vicious circle. Less muscle mass equates to less energy.
  • Increased Fat: Part of the natural processes in your body involves the conversion of testosterone to estrogen and estrogen is exceptionally good at storing fat, increasing your weight and not in a healthy way. Unfortunately the more fat cells you have the quicker the process of converting testosterone to estrogen will occur; speeding up your increase in body fat.
  • Sleeping Badly: Research is unclear regarding the exact link but men with low levels of testosterone generally experience more difficulty sleeping.

Discover 7 Ways To Reduce Symptoms of Low Testosterone

The good news is that you can reverse this process; even in your 40’s. Testosterone is produced naturally by your body; all you need to do is give your body the tools to increase its production!

Method # 1 – Diet

One of the easiest ways to reduce the symptoms of low testosterone is to look at what you eat.
symptoms of low testosterone
If you need inspiration regarding a healthy diet, take a look at our free 1-day diet plan. Eating correctly is vital to the proper function of all your body components; including the production of testosterone.

A balanced and nutritious diet will give you all you need to produce testosterone.

It is important that this includes a healthy dose of zinc; approximately 11mg per day is an acceptable target. Vitamin D is also an important part of the testosterone production process.

  • Consult our 1-day diet plan and start eating healthier today.

symptoms of low testosterone

Method # 2 – Exercise

Exercise is essential to ensure you retain your health in later years. You, like many others, are probably becoming increasingly aware of this fact as you move through your 40’s.
symptoms of low testosterone
But exercise does more than build muscle, boost your metabolism and keep you healthy; if that wasn’t enough by itself!

Exercise reduces the level of fat in your body. As fat cells convert testosterone into estrogen, the less fat you have, the better.

  • Start exercising today; even a 20-minute walk can be considered the first step on the ladder.

symptoms of low testosterone

Method # 3 – Sleep

One of the symptoms of low testosterone levels is that you will find it harder to sleep. However, sleeping for between 6 and 8 hours every night will help you boost your testosterone levels.
symptoms of low testosterone
It will also balance your hormones and help your body to run at peak performance during the day.

You will need to consider the best method for you, going to bed earlier, taking a pill to help or sleep through relaxation techniques.

  • Turn off all electronic devices at least half an hour before bed and allow your mind to unwind. Soothing music may also help you get enough sleep.

Method # 4 – Stress

Stress is a natural response to a dangerous situation. It prepares your body to fight or flight.

Unfortunately, your body doesn't know the difference between a stressful meeting and a real life or death encounter, meaning your stress levels are often elevated.
symptoms of low testosterone
Stress releases the hormone cortisol into your body. This primes your vital organs to act and temporarily shuts down any non-essential processes; such as producing testosterone.

The more stressed you are, the higher your chances of displaying the symptoms of low testosterone.

  • Look at the situations that stress you the most and devise a plan to deal with them or remove them from your life.

Method # 5 – Avoid Chemicals

You may not realize it but there are chemicals, called EDC’s present in many of the things you use every day. They are used when making plastic bottles, in body cleaning products, home cleaning and even in your non-stick coating.

Unfortunately, these chemicals have been linked to symptoms of low testosterone as they encourage the production of estrogen in the body; which as you now know reduces your testosterone levels.

  • Look at the items you use daily to ensure they do not contain EDC’s. If they do, use something different.

Method # 6 – Supplements

It is possible to take supplements to reduce your symptoms of low testosterone.

symptoms of low testosteroneIt's important to note, however, that these are supplements which encourage your body to produce testosterone, not a replacement for testosterone.

Quality supplements include Zinc, Magnesium, Vitamins, Ginseng, DHEA, D-Aspartic Acid, Tribulus Terrestris, and Fenugreek. These are all designed to boost your natural testosterone production.

You can find supplements that combine a number of these ingredients, but others you would need to supplement with separately.

Steroids are not part of this list as they simply provide a synthetic form of testosterone and have an array of undesirable side effects.

  • Complement your Fit Father diet plan today with a testosterone booster to maximize your levels as quickly as possible.

Method # 7 – TRT

It is worth being aware of the Testosterone replacement therapy that can only be obtained through a doctor.

This should only be considered if your symptoms of low testosterone remain even after you have tried the other 6 methods in this guide.

You should also be aware that there is a range of side effects connected with adding synthetic testosterone to your body; this should be considered a last resort and only after you have obtained all the facts.

  • If nothing else is working to reduce your symptoms of low testosterone then contact your doctor to discuss it further.

Act Now To Beat The Symptoms Of Low Testosterone!

Testosterone decline may be natural, but it can be prevented and reversed. Even if you are not displaying the symptoms of low testosterone, it is worth starting these measures. They will only benefit you.

I encourage you to implement these methods today and keep me updated with your progress!

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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A small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information on symptoms of low testosterone. Thanks for reading!

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