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