Testosterone is a male sex hormone, produced in the testicles, which is regulated by the pituitary and hypothalamus glands, according to the National Institute on Aging. Low testosterone levels can result in a host of side effects, including diminished sex drive, erectile dysfunction, depression, weak muscles and weight gain. Elevating testosterone levels is possible by modifying your lifestyle in a few key areas.
Step 1
Lift weights to increase your lean muscle mass. Focus on compound exercises like squats, bench presses, rowing movements and chin-ups, according to CriticalBench.com. These movements work multiple muscle groups at once and give a bigger testosterone boost.
Step 2
Eat regularly, and do not skip meals. Include about 30 percent fat in your diet, to maximize testosterone levels, notes 4-men.org. Choose healthier fats like those found in fish, nuts, avocados and olive oil.
Step 3
Sleep for seven to eight hours each night to keep cortisol levels down, states the Critical Bench website. Cortisol is a hormone that interferes with testosterone production and is increased with sleep deprivation.
Step 4
Limit your consumption of alcohol and soy-based products. Alcohol depressed testosterone production and soy boosts the production of the female hormone estrogen in your body.
Step 5
Reduce stress in your daily life, according to thehormoneshop.com. Stress produces a "fight or flight' reaction inside your body by increasing levels of cortisol and adrenaline. These hormones end up hindering anabolic processes within the body, including testosterone production. Yoga, walking, meditation and resistance training are all effective methods of stress reduction.
