If you're a man and you're carrying 10 lbs of extra fat (or more), you need to read this.

Being just slightly overweight will negatively impact your testosterone levels. fat burner for men over 40

1/24/20253 min read

Being just slightly overweight will negatively impact your testosterone levels.

The more overweight you are, the worse the impact will be.

As a man, you really don't want low testosterone.

9 consequences of low testosterone:

1. Smaller testicles & penis.

2. Harder to get an erection.

3. Worse memory and cognitive function.

4. Worse mood and mental capacity.

5. Higher body fat.

6. Reduced muscle mass.

7. Hair loss.

8. Reduced bone mass.

9. Affects 40% of men >45

Trying to make a mark in the world, build a business, be successful in your career or lead your family is fighting a losing battle if you have low testosterone levels.

This is fixable (without drugs).

Here are the top 5 things you can do to optimise your testosterone levels.

1. Lose the excess body fat.

2. Have healthy sleep habits.

3. Exercise and build muscle.

4. Limit alcohol.

5. Don't use materials with BPA/phthalates.

1. Lose the excess body fat.

The MAJOR lever you can pull to optimise your testosterone is your body fat levels.

Obese men have 30% lower testosterone levels than lean men.

If you're over 20% body fat, you need to get leaner.

Cannot lose fat and gain muscle?

I guarantee it's your crappy diet.

After 16 years training and coaching, here is everything you need to know to nail your nutrition👇🏼

Losing Weight After 40

7 steps to reliably lose excess body fat:

1. Track macros.

2. Be in a calorie deficit .

3. Walk at least 10,000 steps a day.

4. Eat 1g protein per lb of lean mass.

5. Lift weights and build muscle

6. Drink more water.

7. Eliminate ultra processed foods.

2. Have healthy sleep habits.

Studies found that one week of moderate sleep restriction led to a 15% drop in testosterone.

If you're not getting 7 hours of sleep, this is the first thing you should focus on.

7 ways to improve your sleep:

1. Get blackout blinds

2. Phone in another room

3. Supplement with magnesium

4. Sleep in a colder room (65º F)

5. No screens within an hour of bed

6. Read fiction before going to sleep

7. Eat dinner earlier, at least 4 hours before bed

3. Exercise and build muscle

A 2012 study found that exercising regularly was linked to higher T levels than men who were sedentary.

A 2016 study of men with obesity found that regular exercise did more to increase T levels than even losing weight.

Lifting weights is the best form of exercise to boost testosterone, especially for workouts for men and women over 40.

A 2007 study found that men who strength trained 3 days a week for 4 weeks saw increases in T levels immediately after working out and over time. This shows how strength training over 40 can have a significant impact on maintaining healthy testosterone levels as you age.

4. Limit alcohol.

Studies have found that testosterone can drop in as little as 30 minutes after alcohol consumption.

Men who drink heavily are more likely to experience:

- Low testosterone levels

- Erectile dysfunction

- Low libido

5. Don't use materials with BPA/phthalates.

Avoiding all exposure is impossible, so this is where you should focus:

Don't use plastic tupperware
Don't put anything hot in anything plastic (e.g. fluids you will consume)
Get a glass kettle
Install a water filter

Additionally, if you’re looking to improve your muscle mass, especially after 40, supplements for building muscle after 40 can complement your efforts in reducing harmful exposure while helping you maintain muscle health and strength.