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Men's Health

MEN: How to Age with Dignity & Style



Knowing that an average 100-year-old male from Okinawa has higher testosterone levels than a 70-year-old American male, it becomes blatantly obvious there’s a glaring problem for American men.1 Testosterone levels drop by about 10% per decade, leaving 40% of males over 45 with low testosterone levels.2 3 It’s estimated that by age 50, that 30% of these men are at levels low enough to produce symptoms and put you at risk.

Loss of this hormone doesn’t just throw a bomb into your bedroom performance, the explosion trickles into other aspects of your health and life quality.

Low Testosterone Health Risks

Every cell in your body has hormone receptors that play a role in multiple areas. That’s why declining testosterone levels can also lead to:

  • Increased pain response
  • Decreased red blood cell production
  • Swinging moods, depression, & anxiety
  • Loss of muscle mass, strength, & coordination
  • Increased bone loss and risk for fractures & osteoporosis
  • Increased risk for heart disease
  • Increased risk for diabetes
  • Depleted normal immune responses
  • Stooped posture
  • Irregular sleep patterns
  • Excessive fatigue
  • Weight gain
  • Foggy brain
  • Enlarged breasts
  • Impaired fat and carb metabolism
  • Impaired liver functions
  • Impaired prostate growth
  • Deterioration of organ health

Other hormones also drop with age, including human growth hormone (HGH or IGF-1), DHEA, thyroid hormone, and melatonin. These increase your risk for weak muscles, frailty, heart disease, and osteoporosis.4 The average bone loss drops about 15% between the ages of 40 and 70. And 1 in 8 men over 50 has osteoporosis, with high risks for hip, spine, or wrist fractures. Plus, everyday life can further accelerate declining male health, including:

  • Chronic stress
  • Insufficient nutrition
  • Imbalanced microflora
  • Low vitamin D levels
  • Weight gain
  • Inadequate exercise
  • Prescription drugs (especially statins)

It’s a long, challenging, and downward spiraling road of diminishing returns. But the great news is that you can hang a U-turn and climb back up the virile path to vitality well into your 90’s and beyond! Without harmful shots, patches, or gels of hormone replacement therapy.

Top 5 Foods that Boost Testosterone

Functional and integrative doctors have stacks of scientific studies that prove beyond doubt that healthy food and plants are the best medicine to rebalance impaired systems and employ these methods in their practice daily.

1. Healthy Fats

One study in the Journal of Steroid Biochemistry showed that men who don’t eat enough healthy fats in their diet had decreased male hormone levels, including androstenedione, testosterone, and free testosterone.5 6 The best source of healthy fats consists of:

  • coconut oil
  • quality fish oil
  • flaxseeds
  • chia seeds
  • walnuts
  • avocado
  • olive oil
  • fermented dairy products, like goat milk kefir, yogurt, or raw goat or sheep milk cheese

2. Healthy High Protein

Eating healthier sources of protein helps you feel full longer and manage weight. Protein deficiency can lower testosterone production. Excellent sources are from:

  • grass-fed beef
  • wild salmon
  • organic chicken
  • protein from bone broth
  • whey protein
  • eggs
  • beans
  • lentils
  • nuts
  • seeds

3. Complex Carbs

Complex carbohydrates help optimize testosterone levels and maintain energy levels, especially for athletes and weightlifters. Some of the best options to support healthy testosterone levels and boost mood and energy include:

  • oats
  • quinoa
  • barley
  • brown rice
  • chickpeas and other beans
  • legumes
  • sweet potatoes

4. Zinc

Zinc plays an essential role in naturally modulating serum testosterone levels in men.7 The best zinc-rich food options include:

  • lamb
  • grass-fed beefa
  • chickpeas
  • yogurt
  • pumpkin seeds
  • eggs
  • mushrooms
  • cashews

5. Magnesium

Magnesium is linked to increased testosterone levels in athletes.8 Balanced vitamin D levels and quality sleep are two critical factors for maintaining optimal testosterone levels, and magnesium plays a crucial role in both. The top magnesium-rich foods that boost testosterone include:

  • wheat bran
  • dark chocolate
  • sunflower seeds
  • pumpkin seeds
  • cooked spinach
  • banana
  • amaranth
  • almond butter

To help skyrocket your results, reduce your toxic load by eliminating or dramatically reducing sugar intake, refined grains (wheat, rye, and barley), and alcohol intake. These drive mechanisms that can throw a mega-wrench into raising your testosterone levels.

Combining these evidence-backed steps magnify their individual effects and can help skyrocket testosterone levels back to peak levels and your quality of life. So, prepare to enjoy your twilight years with vim and vigor and keep strutting your stuff!


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