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For tips on how to build Ageless Strength and Unlock Muscle Growth Over 50, check out my free Guide: https://fitand50.ca/free-guide-to-unlocking-muscle-growth-over-50/
If you'd like help losing excess body fat and building muscle, visit my website at https://fitand50.ca/ for information on my personal training services.
If your macros are extreme, your testosterone may be paying the price. Very low‑fat diets have been shown to reduce total and free testosterone, and ultra‑high protein diets can also backfire when they get pushed to extremes.
A 2021 meta‑analysis found low‑fat diets caused small to moderate drops in total testosterone, free testosterone, and DHT compared with higher‑fat diets. On the other side, a 2022 review found men eating extremely high protein—well above what most older lifters need—saw testosterone decline as well. The practical lesson is simple: don’t diet yourself into a hormonal corner.
A better setup for active men over 50 is a balanced diet with protein between .73 and 1 gram per day of lean body weight, fats around 30 to 35% of total daily calories, and enough carbs to fuel training. Supplying you with enough protein to build muscle and ample fats to optimize your hormones.
For more tips to help you build muscle, lose excess body fat and improve testosterone, grab a copy of my free guide links in the comments.
https://pubmed.ncbi.nlm.nih.gov/33741447/
https://pubmed.ncbi.nlm.nih.gov/35254136/