We all want to age gracefully. No matter your gender, an element of longevity piques everyone’s interest. From my 17 years of experience as a performance coach for high-level businesses and athletes ‒ and as a 39-year-old father ‒ I can tell you this: As you age, your testosterone levels are likely to decline. It’s perfectly normal but can come with some downsides, such as increased fat storage and decreased muscle tone and strength. The downsides of decreasing testosterone also help age you.

Meet with Your Doctor

If you notice symptoms of low testosterone, or low T, talk to your doctor. They can order blood tests to determine if your testosterone levels are low, and there are treatments available to help boost them into a healthy range. If doctors diagnose you with low T, they’ll likely recommend lifestyle changes and prescribe medication if needed. They may also track your testosterone levels through lab work and regular appointments so that they can adjust their treatment plan accordingly over time.

Get Plenty of Exercise

Getting regular exercise keeps your testosterone levels in check; it’s also been shown to reduce stress and anxiety. From my personal experience as a coach, men who participated in consistent lifting and moving programs for at least a year felt more confident in themselves. Some even said they felt “younger than ever before.”

You don’t have to be an Olympic athlete to keep your T levels up. Even simple workouts like running, biking, or swimming are enough to help increase blood flow and keep you feeling good. The key is to keep moving your body productively and consistently. I’ve also found that it’s easier to maintain an active lifestyle when you feel better about yourself physically. If you have trouble deciding where to start, trainers and Health Coaches are fantastic resources for both beginning and continuing your wellness journey.

Avoid Smoking, Alcohol, Coffee, and Sugar

Studies have found that alcohol, nicotine, caffeine, and excess sugar are directly associated with lower total testosterone levels. These substances can impact moods as well, which can affect your mental health. Consider cutting these substances out of your life altogether (like smoking) or drastically limiting them (like alcohol, coffee, and sugar) if you want optimal hormone production and T levels.

Include Protein in Every Meal

Protein is essential to maintaining muscle mass and a healthy metabolism, but that doesn’t mean you have to load up on red meat or animal products. Protein can come from a variety of sources, including legumes like lentils, beans, chickpeas, quinoa, and tofu and lean meats like turkey and chicken. Protein provides amino acids that your body uses to repair tissue and build new cells as well as other nutrients that support optimal health, like antioxidants and B vitamins.

Don’t Be Afraid to Eat Fats

Omega-3 fatty acids help keep your heart healthy and strong, your joints flexible, and your mind sharp. Some studies show that men who follow a diet rich in omega-3 fatty acids ‒ from seafood, grass-fed meat, eggs, and walnuts – are less likely to die of heart disease than those who don’t. Incorporate these healthy fats into meals often. Eating at least two servings of fish per week is a good start. Grass-fed beef also provides a significant number of omega-3s. Eggs are another great source, but eat them sparingly if you’re concerned about managing cholesterol or keeping your weight down.

Maintain a Healthy Weight

According to several studies, losing weight can increase testosterone levels. To improve overall health and reduce your risk of type 2 diabetes, incorporate both cardiovascular exercise and strength training into your regular routine. And avoid overeating: Research suggests that men who have a high body mass index (BMI) tend to have lower total testosterone levels than men with a healthy BMI.

Get More Sleep

Sleep is vital to maintaining healthy testosterone levels. If you’re not getting enough sleep (ideally, seven hours a night or more), your body must work harder to produce the correct amount of testosterone, increasing your risk of developing low T. So if you’re trying to boost your testosterone levels through exercise, keep in mind that lack of sleep could be making things worse. On top of that, poor sleep may also lead to weight gain, which ‒ you guessed it ‒ can negatively affect testosterone production.

Stress Less

There’s a definite connection between stress and hormones, especially testosterone. Then you feel stressed, and your body releases adrenaline, a hormone that can impact your testosterone levels. Managing your stress is key to keeping your hormones in check ‒ and, of course, to staying healthy overall.

In today’s world of increasing workloads and endless to-do lists, we can all use some relaxation techniques that effectively manage stress without leaving us feeling depleted or defeated. Take a deep breath, take a walk outside, or even take just five minutes away from your desk to focus on something else entirely. It may seem simple, but it works!

Engage in Sexual Activity

Researchers agree that sex can be a tremendous boon to your health. But where some experts disagree is how often men should get it on ‒ especially if they’re over 30. Some experts claim that sexual activity gradually declines after age 30 and therefore recommend that men above that age limit their sexual endeavors. But others point out that there’s no scientific evidence to back up these claims.

In fact, one study of more than 1,000 men found that those who had sex at least twice a week were less likely to have erectile dysfunction or ejaculation problems than those who had sex less frequently.

The Bottom Line

Maintaining healthy testosterone levels as we age is key to keeping ourselves healthy and our sex lives fulfilling. If you suspect you have low T, meeting with your doctor is the first step – but there are holistic ways to improve your levels as well. Keeping a healthy lifestyle, eating well, exercising, and getting enough sleep all play a role in testosterone production.