Testosterone After 50: How to Crank It Up Without Needles

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Cranking Testosterone After 50: My Playbook

We are talking testosterone today.

I posted this video on YouTube the other day of me breaking the Lewisham dead hang record. Dead hangs are not the greatest spectator sport, so it might be one to watch sped up. In any case, somebody in the comments asked if I had been taking some kind of testosterone supplement. The answer is, “sort of.”

Testosterone is something I have been meaning to write about for a while, and it is something I have been experimenting with, so here goes.

I haven’t had TRT - testosterone replacement therapy - or anything like that, but I have been looking to improve my testosterone levels, and I think I have had some success.

Getting your levels up, whether man or woman, will make you feel A LOT better.

Physically, higher testosterone levels mean more energy, more muscle, more fat burn, better sleep, better cardiovascular health and blood flow, better bone density and less inflammation. These are all super important once you pass 50.

You’re stronger, basically.

Mentally, with more testosterone, your concentration improves, you become more targeted - that’s another way of saying your focus improves (I don’t like the word focus) - your spirits are higher, your confidence improves, you get bolder, more assertive and more driven.

I have noticed improvements to all of the above.

One thing, in particular, I have also noticed is a lower tolerance of fools, a higher appetite for risk and much more of a DNGAF attitude, which is something I’ve always wished I had more of.

I had a blood test in September 2023 and it showed my testosterone level as 577 ng/dL. The normal range is 200-750ng/dL. An athlete in his early 20s might have levels above that. So my levels were above average - upper-middle - without being amazing.

Testosterone peaks at 18 (probably why young men get into such trouble), then declines ever after. After 30 it declines at 1% per annum. But once you pass 45 - take note - there is an acceleration in decline. That is what we need to address.

I haven’t done another test, but I know my levels have improved. I can feel it. And I think I am well above 600ng/dL.

Here is how to improve your testosterone

1. Exercise

Lift weights

Regular strength training boosts testosterone production, especially in the short term. Resistance training stimulates muscle growth, which signals the body to release more testosterone. Intensity matters - heavier weights with lower reps has a bigger impact. Compound movements such as squats, press-ups, bench presses and deadlifts are particularly effective.

Sprint

Sprints are more effective than light jogging. In fact, any kind of HIIT is good. I usually jog for 2 or 3 miles then do 4 30-second sprints up a hill at the end. It takes me about half an hour in total. Short, maximum-effort sprints (even just 6-10 seconds at 90-100% effort) with full recovery periods (1-2 minutes) work best.

Play some competitive sport

Any kind of competitive sport is good. Tennis, table tennis even. I still play footy - 6-a-side. I’ve found in the last year I am going in for challenges that I would not have attempted ten years ago.

But, of the above three, resistance training is the most important.

2. Other habits

Sleep

Good sleep is as important as exercise, perhaps even more so. The majority of your testosterone is produced when you are asleep. 7-9 hours is optimal. 5-6 hours and your levels drop by 10-15% in just a few days. One 2011 study found young men restricted to 5 hours of sleep had testosterone levels closer to someone 10-15 years older.

My guide to sleeping better is here, but … go to bed an hour earlier.

Use mouthtape when you sleep - breathing through your nose is better for testosterone. Lord knows why but that’s what the bros say.

What next?