A low level of testosterone is a condition known as hypogonadism. Hypogonadism is determined by a blood test. Hypogonadism can be caused by any number of reasons, including contracting mumps after puberty, severe trauma to the gonads, and chemotherapy. Use of alcohol, marijuana and heroin can also cause decreased production of testosterone. Testosterone levels start to naturally decline after the age of 40. Low levels of testosterone can cause muscle loss, weight gain, impotence and increased risk of heart attack. There are a number of ways to naturally boost your testosterone levels.
Step 1
Supplement your diet with zinc. Eat foods that are high in zinc content, such as nuts, seeds, salmon, crab, beef, liver, poultry cottage cheese and yogurts. Increasing your zinc intake can help boost testosterone levels in your body. Zinc will convert estrogen into testosterone.
Step 2
Lose weight without dieting. Do cardio workouts such as hill sprints several times a week. Body fat contains aromatase, an enzyme that converts testosterone into estrogen.
Step 3
Sleep at least six to eight hours a night. A study published in Sleep magazine by Dr. Plamen Penev of the University of Chicago indicated "that older men who obtain less actual sleep during the night have lower blood testosterone levels in the morning."
Step 4
Follow a workout program based on compound exercises such as squats and bench presses two to three times a week. Use heavy weights that you can do three to five reps per set with. Do five to eight sets with these heavy weights.
Step 5
Increase your intake of the vitamins A, B and E by eating fruits and vegetables. Lean meats and nuts also have a high amount of these vitamins. Supplement your diet with vitamin pills if necessary. These three vitamins are essential in the production of testosterone.
Step 6
Add healthy fats to your diet by eating foods such as olives, peanut butter, salmon, tuna, nuts and seeds. Moderate these foods to about 20 to 30 percent of your total caloric daily intake.
