When I hit 40, I expected wisdom to show up, not a slower body, a stubborn belly, and energy that checked in late. Then I discovered the real culprit: testosterone. This powerhouse hormone fuels strength, vitality, and confidence, and mine needed a serious wake-up call. Once I understood that, everything shifted. Haven’t we all heard gentlemen, that life begins at 40? it’s not the start of a slowdown; it’s the decade you can become your strongest yet. And I want you to feel that power too.
Testosterone: More Than Just a “Bedroom Hormone”
Many men think testosterone is only about libido. No. This is the engine room of your body. It drives:
- Energy levels — how you tackle your day, from the matatu ride to the office grind
- Muscle and strength — whether you’re lifting weights or lifting sacks of maize
- Confidence and focus — at work, at home, and yes, even when negotiating with your teenagers
- Mood and sleep — because cranky mornings aren’t fun for anyone
- Body composition — belly fat, lean muscle mass, and metabolism
- Performance — in the gym, boardroom, and living room
Low testosterone doesn’t just affect your bedroom, it sneaks into your boardroom, your workouts, and even your nyama choma hangouts. It chips away at confidence, drive, and the spark that makes you feel fully alive. Yet even as we acknowledge the science, we anchor ourselves in a greater truth: “My strength comes from the Lord” (Psalm 121:2). God is the ultimate source of our strength, but He also calls us to steward the bodies He’s entrusted to us, to nourish them, train them, and refuse to let them retire before their time. When we combine faith with intentional action, we reclaim not just our energy, but our purpose, presence, and power in every area of life. I have religiously stuck to two or three strength sessions weekly then I throw in a 5-6km run on Saturdays. Find out what works for you and go for it.
It’s Normal, But Not Hopeless
Testosterone naturally drops by 1–2% every year after 30, and by the time most men hit their 40s and 50s, the signs start showing. Belly fat that refuses to relocate even with extra chapati restraint, slower digestion, energy levels that feel like your boda boda battery is running low, slower recovery after workouts, and a noticeable dip in drive and motivation. But “normal” doesn’t mean helpless.
Age is honor, not a limitation. “Gray hair is a crown of splendor” (Proverbs 16:31). The real question is whether that crown will sit on your head as a sign of wisdom… or as a warning that you ignored what your body was trying to tell you.
Coach Philip Namasaka.
How to Naturally Boost Testosterone
This is where the magic happens, and where all men above 40 lean in. Here’s what works, tried and tested:
1. Strength Training
Lift heavy, especially compound movements like squats, deadlifts, and presses. These exercises recruit multiple muscle groups, torch calories, and signal your body to increase testosterone naturally.
Strength training (also known as resistance training or weight training) is not only about building bigger biceps or bragging rights at the gym or at home. It’s one of the most powerful natural testosterone boosters you have. Every time you lift, you send a loud message to your body: “We need more strength, more power, more vitality.”
And the body responds. So don’t be afraid of the barbell. Don’t avoid the squat rack. Don’t be afraid of lifting her up. Your muscles are ready, just send the memo.
When I train men over 40, I always tell them, your muscles haven’t retired… they’re just waiting for a memo from the boss! They’re not old, just underworked. The moment you give them a serious assignment, they wake up, dust themselves off, and report for duty.
Coach Philip
2. Lose Belly Fat
Visceral fat produces hormones that lower testosterone. A simple 30–45 minutes of brisk walking daily quietly burns away visceral fat. Think of it as sending eviction notices one step at a time.
Nothing switches off belly fat like cardio (swimming, rowing, jogging, cycling, running) coupled with resistance training ( Squats, deadlifts, presses). The kind of moves that make your body say, “Ah, he’s serious now.” Your stomach isn’t storage, it’s a hormone factory trying to fight your masculinity. Don’t let it win!”
Coach Philip Namasaka
3. Sleep 7–8 Hours
Deep sleep boosts testosterone naturally. A significant portion of the body’s daily testosterone release happens during sleep, primarily during deep sleep phases. Some of you think sleep is laziness, no, it’s therapy. Even your body needs a siesta!
4. Eat Right
Load your plate with protein and healthy fats, think eggs, avocado, nuts, and lean meat. More protein, more veggies, and fats that actually work for your body. And yes, less nyama choma marinated in excuses. But listen, if you can’t avoid it (because… Kenya), make it smart nyama choma: pair it with greens, not a mountain of chips and a litre of soda. And about sugar? It feeds that belly-fat factory like it’s a night shift with unlimited chapati. Cut it down and watch the whole operation run out of fuel.
5. Get Sunlight
Sunlight exposure increases testosterone levels by activating a pathway in skin cells that signals the brain to release hormones, which in turn stimulates the testes to produce more testosterone. Vitamin D improves testosterone. Gentlemen, step out, the sun isn’t just for selfies.
6. Reduce Stress
High cortisol (the stress hormone) kills testosterone, it’s the silent thief that drains your strength, focus, and fire. Scripture reminds us, “Cast your burdens on Him…” (Psalm 55:22), not because God assumes we’re weak, but because He knows we weren’t designed to carry everything alone. As men, we often pretend we’re Clark Kent turning into Superman, pushing through pressure and pretending stress doesn’t touch us. But the truth is, ignoring stress doesn’t make us stronger; it slowly breaks us from the inside out.
Real strength begins with acknowledging what’s weighing on you, work pressure, financial strain, family responsibilities, unspoken worries, then choosing healthier ways to manage it. Prayer and faith become more than spiritual routines; they become anchors that calm the mind, lower stress, and steady your emotions. Add practical habits like deep breathing, regular movement, talking to a brother you trust, and setting boundaries, and suddenly you’re not fighting stress alone. You’re taking control of it before it takes control of you. Because true masculinity isn’t about being invincible, it’s about being honest, grounded, and wise enough to protect your mental and hormonal health.
Lifestyle Killers of Testosterone
Sometimes the simplest truths are the hardest to hear:
- Too much alcohol (yes, those nyama choma Friday nights count)
- High sugar diet (chai with six spoons of sugar, I see you)
- Sedentary life (Netflix and sitting is a killer combo)
- Smoking
- Poor sleep
- Chronic stress
- Lack of intimacy or connection
“Some of you think your phone battery lasts longer than you, we need to fix that!”
Medical Check-Ups Matter, Take Control of Your Health
Ignoring your health doesn’t make you strong, it makes you vulnerable. Your body is giving signals, and a simple check-up is like reading the dashboard of your car before a long Mombasa road trip. You wouldn’t drive blind, so don’t navigate life blind either. Gentlemen, here’s the truth: you can’t fix what you don’t measure.
Get a simple blood panel to check key indicators like:
- Total & free testosterone — your vitality gauge
- Prostate health — safeguard your manhood
- Cholesterol — fuel for your heart, not a risk for disease
- Blood glucose — energy levels and long-term health
- LH/FSH — signals from the brain telling your body to produce testosterone
Taking charge of your health isn’t weakness, it’s leadership. A strong man leads by example, not just for himself, but for his family, his community, and even his neighbors. Don’t wait for a wake-up call; be proactive, get checked, and show what it means to take responsibility for your body and your life.
Feel Fitness.
TRT: A Tool, Not a Shortcut
Testosterone Replacement Therapy works, but only under medical supervision.
- Not for everyone
- Side effects must be monitored
- Lifestyle improvements remain key
Think of TRT as a tool in your toolbox, not the only tool.
The best days are yet to come.
Testosterone isn’t a father of 50 telling you to slow down, it’s a reminder to take control and be intentional about your health. Your best years are not behind you; they’re still unfolding. Scripture assures us, “Those who wait upon the Lord shall renew their strength… they shall run and not grow weary” (Isaiah 40:31). When you invest in your well-being, you’re investing in more than muscle or energy; you’re securing the strength to enjoy your marriage and family, to build a legacy for your grandchildren, to walk in influence, leadership, and purpose, and to embrace every adventure life throws your way. The engine is still good, gentlemen, you just need to tune it and keep it running strong.
Pro tip for all men: Start small, lift, sleep well, eat smart, and move daily. Before you know it, you’ll feel stronger than your neighbor’s boda boda on a Monday morning.