If you’re a man over 50, it’s likely that you’ve experienced the gradual decrease in energy, the stubborn excess weight, and workouts that don’t yield the same results as before. Maybe your sleep isn’t great, your drive (in every sense) feels off, or you’re just…tired.
A lot of guys assume this is just “normal aging” and accept it. But here’s the truth: Testosterone declines, but that doesn’t mean you have to feel old.
In this segment, we break down what’s really happening, why testosterone takes a hit as you age, and most importantly, what you can do to keep your body and mind sharp, strong, and thriving.
Here’s what’s happening under the hood
Your body produces less testosterone due to reduced signaling from the brain (less luteinizing hormone from the pituitary).
Your SHBG (sex hormone-binding globulin) increases, locking up free testosterone and making less available for use.
Your body converts more testosterone into estrogen due to increased aromatase activity (especially if you carry extra fat).
Cortisol (stress hormone) rises, which directly suppresses testosterone production.
Sleep quality declines, which disrupts the natural overnight testosterone surge.
Put all that together, and you get less energy, lower muscle mass, increased fat storage, slower recovery, brain fog, and lower libido. We see this story everyday from patients walking in our clinic.
If that sounds familiar, you’re not alone. In fact, your one of the over 10 million men in the same boat. However, this isn’t a permanent condition, rather, it’s an indication that your body requires certain modifications as you age.
How to Boost Testosterone Naturally (No Pills Required)
1. Strength Training: Lift Heavy, Move Often
Testosterone is a response hormone—it reacts to the stress you put on your body. Nothing spikes it better than lifting heavy weights and engaging in explosive movement (sprints, HIIT, etc.).
- Focus on compound movements (squats, deadlifts, bench press, rows) as your body allows. Start with a lower weight and really feel the muscle engagement with each rep.
- Train at least 3-4 times a week to maximize muscle stimulation. Consistency tells the body, this isn’t a one-time men’s league game type of situation and it needs to get in gear to support your physical expenditures regularly.
- Prioritize progressive overload—your body responds when you give it a reason to grow, so you have to feel comfortable pushing past your comfort level.
The science behind this says lifting activates muscle growth signals, reduces insulin resistance, and directly increases luteinizing hormone (LH), which triggers testosterone production.
2. Sleep: The Ultimate Testosterone Hack
If you’re sleeping less than 6 hours a night, your testosterone levels are likely crashing—sometimes by as much as 15-30%. Seriously, #2 is a big deal!
- Aim for 7-9 hours of high-quality sleep.
- Keep your room cold (65°F or lower) to maximize deep sleep.
- Avoid screens 1-2 hours before bed—blue light wrecks melatonin, which helps turn off the power in your body and get to sleep.
- Don’t eat heavy meals right before bed—digestion disrupts deep sleep cycles.
Testosterone surges overnight during deep REM sleep. Bad sleep = less T. Simple as that.
3. Manage Stress & Cortisol (Before It Kills Your T Levels)
Chronic stress is a testosterone killer. When cortisol is high, your body shuts down testosterone production because it prioritizes survival over muscle, libido, and performance. This is always a more abstract and tough item to nail down for our patients, but still needs adequate thought from you. “Chronic” is the key part here. Short term stressors are totally fine, and actually benefical! It’s the daily, monthly, yearly, decade-ly type of stress that just wears down your testosterone-producing organs.
Here’s what you can do:
Lift weights—but avoid overtraining. Long (several hours) cardio sessions can actually raise cortisol!
Get outside daily—sunlight regulates circadian rhythms and lowers stress.
Cold exposure (cold showers, ice baths) can help lower inflammation and regulate cortisol. It also helps reduce joint pain and boost metabolism.
Mindset matters—chronic stress from work, relationships, or financial issues takes a real toll on hormones.
Managing chronic stress takes a lot of focus and identifying what you can do to reduce these stessors.
4. Optimize Your Diet for Testosterone Production
Your body makes testosterone from cholesterol, so if you’re on a low-fat, low-protein diet, you’re starving your hormone system. If you’ve heard about “good” fats vs “bad” fats, this is what they’re talking about.
Key nutrients for T production:
✔ Healthy Fats: Eggs, avocado, olive oil, grass-fed beef.
✔ Protein: Lean meats, fish, chicken, bison.
✔ Magnesium & Zinc: Found in shellfish, spinach, pumpkin seeds.
✔ Vitamin D: Get sunlight or supplement (5,000 IU daily) Yes, even in Arizona you need Vit D supplimentation.
What to avoid:
❌ Processed sugars – Spikes insulin, increases fat storage, raises estrogen.
❌ Excess alcohol – Lowers testosterone and increases cortisol.
❌ Soy-heavy diets – High phytoestrogens can interfere with T production.
5. Maintain a Healthy Body Fat Percentage
Excess fat = excess estrogen.
Easier said than done, right?
The more visceral fat you carry, the more aromatase enzyme activity you have—meaning more of your testosterone gets converted into estrogen.
Studies show that men with 15% body fat or lower have higher testosterone than those over 25%.
What to do:
- Focus on building muscle first, which naturally lowers body fat.
- Prioritize protein & whole foods, and cut out processed junk.
- Intermittent fasting can help regulate insulin and improve hormone balance.
It’s as simple as that 🙂
Take Control of Your Testosterone at Any Age
Aging doesn’t have to mean decline. The guys who stay strong, lean, and sharp into their 50s and beyond aren’t lucky: They’re intentional.
If you’re feeling off—low energy, stubborn weight, weak workouts, or just not yourself—testosterone could be part of the puzzle.
What’s the first step?
Get your testosterone levels checked. Don’t guess—know where you stand.
At PracticeRx, we specialize in Men’s Health & Hormone Optimization, offering comprehensive testosterone testing, treatment options, and lifestyle coaching tailored to your goals.
Want to find out if your testosterone is holding you back?
Call or text us today for a free consultation.
