My one true fear is losing the ability to be sexually active. Sex is an important part of my overall well-being, and I'm not shy about it. Thankfully, my testosterone levels are at their highest and my libido is quite healthy. Unfortunately that won't always be the case, so I need to take steps to keep my sex drive as healthy as it can be for as long as possible.
According to the Kinsey Institute for Research in Sex, Gender, and Reproduction, 67-76% of married men in the 30+ demographic have sex only a few times a month. 20-25% have sex only a few times a year. These men are about half as sexually active as their late-teen and 20-something counterparts. Blame falling testosterone levels (among other contributing factors) for reduced sex drive and infrequency of sexual activity.
So, let's talk about increasing your testosterone levels and (hopefully) the frequency of sexual activity. Now, I'm not here to tell you how to pick up women; you're on your own there. You might have noticed that I'm a happily married man, so my pick-up skills are marginal at best. I am, however, going to give you some suggestions that will help you boost your natural testosterone production and hopefully keep you sexually active later in life.
1 - Get Rid of the Beer Belly
Excess body fat reduces natural testosterone production and actually raises estrogen production. Estrogen is a wonderful hormone if you're a woman or you want to grow moobs (man-boobs). After all, we ALL know that women are attracted to a nice trio of floppy appendages in the form of moobs and a beer gut.
Or not. :-p
What demographic is more likely to be carrying around a hefty belly and moobs? You guessed it! The 30-something crowd and beyond. Coincidence? I think not.
2 - Lose Weight Gradually
Cutting calories too sharply triggers a physiological response that stops testosterone production. After all, what's the need to reproduce during a famine? Dropping fat at a rate of about 1 to 1.5 pounds per week will prevent the starvation response and keep your testosterone production humming nicely along. Eating frequently also helps. A meal consumed every few hours will keep the body in testosterone production mode.
3 - Eat Nuts
Get your mind out of the gutter. I mean tree nuts and peanuts. There is research that suggests consumption of monounsaturated fats, which are abundant in such sources as hazelnuts, macadamias, peanuts, pecans, almonds, pistachios and cashews, increases the natural production of testosterone. Butters and spreads made from those sources (almond butter, peanut butter, etc.) have a similar effect.
I knew there was a reason I like to buy the large bags of peanuts at the state fair.
4 - Exercise. HARD!
Lift light and your "equipment" will be weak. If you do 3 sets of 5 reps at 85% of your maximum, you'll trigger natural testosterone production. The type of exercise you do also makes a difference. Compound exercises - those that require multiple-joint movements (squats, pullups, bench presses, etc) - do more to increase testosterone production than simple exercises like bicep curls and leg extensions.
5 - Get Some Sleep
There's a reason a lot of healthy young studs wake up with "morning wood". A good night's sleep increases testosterone production. If you can use that morning erection for its intended purpose ("Oh, honey!"), you'll do your daily testosterone production a favor. If you stop waking up with that morning erection, you might want to take some of those other tips to heart.
And Finally...
Don't discount the value of masturbating. Post-sex testosterone production happens even if that sexual activity happens all by yourself. Don't be ashamed. Everyone does it.
Increasing your testosterone levels is the key to a healthy libido. This is true for both men and women, by the way. Encouraging your partner to train with you (and eat your nuts [how's that for a double entendre?!]) will benefit BOTH of you in terms of sexual satisfaction.
Have fun!
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