A Guide To Testosterone Levels In Men And How To Get The Edge

Whether you are looking for the perfect beach body or just looking to be healthy in general, having a good level of testosterone is important.

Testosterone plays a big role in driving and motivating you towards the goals in your life. To make your dreams a reality, you need to learn about the different forms of testosterone, the optimal levels for your age and natural ways to influence those levels. This knowledge will give any men the ability to get the edge in their life.

Sadly, most information on this topic has gaping holes, especially when it comes to total, free and bioavailable testosterone for different age groups. Many references show one testosterone range for men between 19 to 70 years old.

If you want to learn about the different ranges relevant to men your age. This guide will also explain how the composition of your diet, total calories and supplements impact natural testosterone levels.

Effects Of Testosterone Levels

Having a healthy levels of testosterone has benefits to all aspects of life. Low testosterone levels can negatively impact you in other ways you may not have realised.

Benefits Of Testosterone

  • Confidence
  • Competitiveness
  • Drive and determination to gain success and momentum in a career
  • Dominance without aggression

Negative Effects Of Low Testosterone

  • Low self-confidence
  • Lack of motivation
  • Reduced sexual desire
  • Fewer erections and even infertility
  • Changes to sleep patterns
  • Increased body fat, reduced muscle mass and strength

Having higher testosterone levels will really boost your progress in the gym.

Different Types Of Testosterone

Your whole testosterone is made up of three different types that circulate through your body:

  • Testosterone tied to the sex hormone-binding globulin (SHBG).
  • Testosterone loosely bound to a protein called albumin.
  • Testosterone in an unbound state known as ‘free-testosterone.

The combo of the two useable forms of testosterone (free testosterone and albumin-bound testosterone) is known as ‘bioavailable testosterone’.

Testosterone bound to SHBG is pretty much ‘inactivated’ as it cannot exert any cellular action. On the other end of the scale, your body can utilise testosterone bound to albumin and free testosterone – bioavailable testosterone at the target tissue level.

Because free testosterone and albumin-bound testosterone have the greatest effects on the human body, let us have a closer look at them.

Free testosterone can be used straight away in biochemical processes in the body, this is everything from skeletal muscle cells, skin, scalp, kidney, bone, central nervous system and prostate tissue. Free testosterone is able to interact at the intracellular level.

What does this mean from a scientific point of view? It activates transcription of specific genes in a muscle cell’s nucleus and increases the synthesis of the two primary contractile proteins, actins and myosin (muscular hypertrophy).

By having an anticatabolic effect on muscle cells, testosterone can give an increase in size and strength. More importantly, muscle growth happens when the anabolic effects of testosterone are more pronounced in total than the negative effects of cortisol.

Albumin-bound testosterone was once thought to be an inactive form of testosterone, a lot like testosterone bound to SHBG. But more evidence has surfaced which shows testosterone being weakly bound to albumin as being disconnected or dissociating and becoming bioavailable or usable by the body.

Before getting into the optimal levels, there are a few key facts to bear in mind as changes, distribution and production of testosterone in men:

  • SHBG levels in the body decrease when estrogen levels go down and increase when estrogen levels rise.
  • Testosterone distribution in men is typically 30-45% bound to SHBG and roughly 50-685 to albumin. The last 0.5 to 2% exists in a free state.
  • Testosterone is the primary male sex drive hormone with the largest amounts produced in the Leydig cells in the testes and smaller amounts produced in the adrenal cortex.
  • An adult man will produce 2.5 – 11 mg of testosterone per day.
  • Testosterone levels decrease at a rate of around 1% per year after the age of 30.

Diet has a huge impact on what the levels of testosterone will be in your body.

Optimal Testosterone Levels In Men

Total Testosterone In Males

Looking on Quest Diagnostics, men aged 18-89 should have total testosterone levels between 250-1100 ng/dL. This age range makes it difficult for anybody serious about understanding optimal testosterone levels for a specific age, of course someone who is 30 years of age will feel much better with higher levels of testosterone than someone who is 80.

Here are the testosterone values I have gathered through research from several studies, these are average to each specific age group.

Age                                      Total Testosterone Levels

20-29 years old                    278-906 ng/dL

30-39 years old                    300-830 ng/dL

40-49 years old                    280-700 ng/dL with an average of 539 ng/dL

50-59 years old                    240-630 ng/dL with an average of 499 ng/dL

60-69 years old                    210-540 ng/dL with an average of 502 ng/dL

70-89 years old                    170-490 ng/dL

Free Testosterone In Males

Quest Diagnostics lists healthy free testosterone levels at 4.6-22 ng/dL in men aged 18-69 and 6-7.3 ng/dL for men over 69. Mayo Medical Laboratories says men aged 16 and over should be in the 9-30 ng/dL range. These are very broad ranges, this one size fits all approach is not specific enough for your needs, here are the real numbers.

Age                                       Free Testosterone Levels

20-39 years old                     Average of 10.75 ng/dL

40-49 years old                     7-26 ng/dL

50-59 years old                      5-22 ng/dL

60-69 years old                      5-19 ng/dL

Bioavailable Testosterone In Males

According to Mayo Medical Laboratories, the following breakdown outlines healthy bioavailable testosterones by age:

Age                                        Bioavailable Testosterone Levels

20-29 years old                      83-257 ng/dL

30-39 years old                      72-235 ng/dL

40-49 years old                      61-213 ng/dL

50-59 years old                      50-190 ng/dL

60-69 years old                      40-168 ng/dL

Now you are more educated about the benefits and forms of testosterone, its physiological impact and the healthy ranges for your age, let’s now take a look at what triggers low testosterone and the natural strategies you can use to boost testosterone levels.

Other factors like psychological stress, diet and supplement protocols have been known to positively and negatively affect testosterone levels, we will look at dietary and supplemental strategies.

It is a good idea to balance all levels in your body as well as testosterone.

5 Diet And Supplementation Guidelines To Optimize Testosterone Levels

1) Avoid Severe Caloric Restriction

If dieting starts to cause you to go 20% below your daily caloric maintenance needs, your testosterone levels can drop.

In one particular study, men on low-calorie diets of 1,350-2,415 calories per day showed a decline in total and free testosterone levels and an increase in SHBG, a protein that binds and deactivates testosterone, they were all getting the recommended daily intake of all essential nutrients.

2) Not Skipping Healthy Fats

25-30% of total daily calories should come from fats, research shows that 20% or less can cause a reduction in testosterone levels. Focus should mainly be on polyunsaturated fats, followed by monounsaturated fats and then saturated fats. You shouldn’t leave out the saturated fats.

  • Polyunstaurated Fats – salmon, tuna, flax-seed oil, walnuts, sesame and pumpkin seeds.
  • Monounsaturated Fats – olive oil, avocados, sunflower oil, sesame oil, peanut butter and canola oil.
  • Saturated Fats – coconut oil, pumpkin and sunflower seeds, walnuts, pecans, almonds, milk, cheese, butter and animal sources of protein.

3) Consume More Carbs Than Protein

Diets lower in carbohydrates to protein or equal in carbohydrates to protein (1:1 ratio) can lower your testosterone levels. To maximise testosterone levels, stick to a higher carbohydrate to protein ratio diet of 2:1 or greater.

A good example is a 200-pound male aiming for a gram of protein per pound of bodyweight (200g), you would need to consume 400g at least of carbs to hit the balanced ratio to optimize natural testosterone levels.

Carbohydrate intake should be higher than protein intake for best testosterone results.

4) Use Supplements To Give You The Edge

Certain supplements can increase testosterone levels:

  • Fenugreek – Fenugreek extract has been shown to increase both bioavailable and free-testosterone levels naturally in the body. Based on research available, it is believed that fenugreek can decrease the conversion of testosterone to estrogen, thereby increasing natural testosterone levels, through naturally occurring saponins within fenugreek plant seeds.
  • Longjack – Longjack helps to support free testosterone by inhibiting sex hormone binding globulin (SHBG), this binds to testosterone and makes it unusable, this results in more free testosterone, something your body can utilise.
  • Diindolylmethane (DIM) – DIM is an anti-estrogen ingredient, helping a more favourable testosterone to estrogen ratio.
  • D-aspartic Acid (DAA) – 2-3g per day for 1-3 months has been linked to increased testosterone.
  • Tribulus – This is an extract of tribulus alatus (Testafuranol) which is high in beta-sitosterol and furostanolic saponins has shown to increase libido and naturally boost testosterone levels.
  • Coleus Forskohlii – 250mg (10% standardization to forskolin) taken twice a day for 12 weeks can also increase testosterone. This herb may be tough on your stomach, so start at a lower 100mg dosage and judge your tolerance.

5) Know Your Vitamin-D3 And Zinc Levels

Being deficient in either zinc or vitamin D-3 is a lot more common than originally thought, testosterone levels decrease. Not being deficient in either means taking more will not increase testosterone levels either. A multivitamin/mineral or testosterone supplement should have these supportive vitamins and minerals in.

Specific dosing will depend on your natural levels, a simple blood test at the doctors will confirm this for you.

Get it right and you will be performing at your very best.

How To Live On The Edge

You are on a mission, you know it will take hard work and dedication to reach your goals and the best things in life are not easy. They must be earned, there are no miracle pills or shortcuts. However there are strategies and tools out there that can have an amazing impact on your performance and progress.

If you follow these research-backed nutritional and supplementation guidelines, you will optimize your natural testosterone levels and it will allow any man to reach the highest potential in his life.

For help shedding bodyfat and optimizing all natural levels in your body, click here!

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