Alternatives to Energy and Testosterone Supplements

We all know that as we age, our bodies change. It’s normal for men 50 and over to experience slowing metabolism and declining energy levels, even as early as their 30s. To compensate, many turn to energy and testosterone supplements to regain the energy they had when they were younger. Unfortunately, these “over-the-counter” (OTC) products can be unhealthy and more harmful than helpful.

If you’ve read our blog on supplements, you’ll see we have a skeptical outlook on them as they do not carry empirical data on their benefits as compared to the marketing. All medical data we’ve seen states rather clearly that supplements are unnecessary unless specifically prescribed by a doctor. The right foods can help you feel and look your best, and keep you feeling like you’re in your prime time of life.

Ways to Naturally Boost Testosterone for More Energy

Low testosterone may lead to low energy and maintaining healthy testosterone naturally is one of the best ways to ensure you don’t lose steam. Research shows that men who are overweight have lower testosterone levels, so keep your weight in check by eating a balanced diet of protein, carbs and healthy fats. The healthiest diets center on unprocessed, whole foods to maintain an ideal weight and lower your risk for many chronic diseases that associate with aging.

It’s natural to gain weight as we get older, but it’s best to skip the fad diets, especially ones that are considered “yo-yo dieting” as restricting calories can quickly deplete testosterone levels. Instead, consume enough protein for your size, about 56 grams a day for the average sedentary man and more if you work out.

You can boost testosterone levels with tuna, egg yolks and beef, which are all rich sources of Vitamin D, a necessary nutrient for testosterone production. Studies also show that foods with higher levels of zinc correlate with increased testosterone levels (1), so include foods rich in zinc like oysters, nuts, beef, beans and chicken.

Exercise can increase energy levels throughout the day, but it has many other benefits, too. Resistance training is one of the best ways to keep your bones strong and preserve lean muscle, which can atrophy as we age, and research from Physiology.org shows that strength training increases testosterone levels. The best way to take advantage of this benefit is to work out in the late afternoon or evening, aim to lift heavier weight instead of increased reps and go for full body workouts.

Foods that Boost Energy

As we age, men naturally need fewer calories to accommodate a slower metabolism. This means that every food item counts, so consume these nutrient-dense foods that will help keep your energy levels up.

Sweet Potatoes

Prostate cancer is a concern when we get older, but luckily modern science shows that consuming vegetables rich in carotenoids, like sweet potatoes, lowers the risk for this deadly disease. (2) Sweet potatoes also contain potassium, a nutrient that helps reduce the risk of kidney stones and preserves bone density and muscle mass. If you’re at risk for type-2 diabetes, you’re in luck because this potato has a low glycemic index, lowering your risk for the disease, while providing sustained energy at the same time.

Turkey Breast

Vitamin B12 is a nutrient that helps our bodies make DNA and keeps nerve and blood cells health. Deficiencies in B12 are linked to fatigue, anemia and damage to the nervous system. It becomes more difficult to absorb as we get older, so consuming foods rich in B12, like turkey breast, can help keep your levels in check. In addition, just three ounces of turkey breast provides 25 grams of protein along with a large profile of B vitamins. So, leave the stuffing behind, and keep this protein balanced with fresh vegetables and a small amount of whole grains.

Blueberries

These little berries are rich in antioxidants that keep cancer cells at bay. But they do a lot more for your health than that, like providing anti-inflammatory phytonutrients that ward off chronic disease. Blueberries help you metabolize food, which helps counteract an aging metabolism leading to overall increased energy. And even better, they contain anthocyanins to help boost memory, concentration and cognitive performance. If you like variety, all berries have energy boosting phytonutrients along with plenty of fiber and antioxidants, so enjoy strawberries, raspberries and mulberries as part of your daily plan.

Salmon

Commonly known as a high protein food, a four-ounce serving of salmon provides about 26 grams of lean protein. And because of the fats, your body digests it slowly, giving you sustained energy. Omega-3 fatty acids in salmon also speed metabolism, increase mental functioning and improve overall brain health, while lowering your risk for heart disease. If you like sushi, you’re in luck because a six-ounce serving of raw Atlantic salmon provides 34 grams of lean protein and B12.

Yogurt

Yogurt is not only high in protein, but full of probiotics; the nutrients that help your digestive system stay healthy. Healthy digestion increases metabolism, which reduces fatigue that often results from an unhealthy gut. Eating yogurt regularly can promote and sustain a strong metabolism so you stay energetic for work and play. Try plain yogurt to avoid excess sugar and throw in some berries to help you get the most out of this healthy snack.

Bananas

Eat these for sustained energy disbursement. Bananas contain energy lifting B vitamins along with a variety of other nutrients beneficial to all bodily systems. Importantly, they contain potassium, which can ward of muscle cramps and maintain a healthy electrolyte balance, which helps your body stay hydrated. Bananas are also important for heart health, improved digestion, improved insulin sensitivity and contain powerful antioxidants.

Be Sure to Include These Nutrients for Energy

Fiber

We all know that fiber helps keep our system regular and even lowers the risk for heart disease and certain types of cancer. But studies at that Cardiff University’s School of Psychology found that men who regularly consumed fiber experienced less stress and depression, fewer cognitive difficulties and a more positive outlook on life. When we feel good mentally, we naturally have more energy.

Iron

Our bodies need iron to create hemoglobin, a substance found in red blood cells that carries oxygen from the lungs to the rest of the body. When you are low on iron, or have trouble absorbing it, your skin might be pale, and you may experience dizziness and chronic fatigue.

As men age, it becomes more difficult to absorb iron. The best way to counteract this is to eat a variety of foods rich in iron like grass-fed red meat, dark poultry, eggs, green vegetables and oily fish including sardines, haddock, salmon and tuna. Consuming foods rich in Vitamin C like dark, leafy green veggies and citrus fruit, will help your body absorb the iron.

Just be careful with iron, too much can introduce other problems as we list in our blog Iron for Men Over 50–Too much of a good thing?

Conclusion

Regarding this blog, we want to make something clear: we’re not trying to dissuade you if you want to take an OTC for energy and testosterone supplements and you feel it’s in your best interest. You should talk with your doctor and be aware that there are alternatives. What you don’t eat is as important as what you do eat.

Some commonsense approaches are to limit coffee and tea, especially near meals, which can deplete iron and other vital nutrients. Remember that highly processed foods, desserts and junk foods are all energy robbers. And if you crave these types of foods, you might be nutrient deficient. Take care of your body with a healthy diet and wise food choices, and it will last much longer. Also strive to get proper rest and learn how to manage stress if you need to. You’ll find you will be rewarded with a healthier, long life.

We hope that you’ve found this blog useful and can use it in your nutritional planning. Please feel free to search through our Amazon Affiliate links for related products, we appreciate your support! As always, if there is something you want us to cover, you can email Glen directly through our Contact page or leave a comment below. Thanks and stay healthy!

References:

1 Prasad, A. S., Mantzoros, C. S., Beck, F. W., Hess, J. W., & Brewer, G. J. (1996, May). Zinc status and serum testosterone levels of healthy adults. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/8875519

2 Van Hoang D, Pham NM, Lee AH, Tran DN, Binns CW. Dietary Carotenoid Intakes and Prostate Cancer Risk: A Case-Control Study from Vietnam. Nutrients. 2018;10(1):70. Published 2018 Jan 11. doi:10.3390/nu10010070