Testosterone is one of two major hormones in males and females. The other one is estrogen. In females, estrogen levels are high and testosterone levels are low. In males, it is the opposite. Testosterone functions in the body to regulate energy, improve sex drive and build muscle. According to the Harvard Medical School, research suggests that testosterone levels may also affect men's cognitive performance reports the January 2008 issue of Harvard Men's Health Watch. To avoid the possible side effects of supplemental testosterone and illegal substances, take a natural approach that involves diet and exercise.
Step 1
Increase the fat intake in your diet. This doesn't mean you can start eating cupcakes, cookies and deep fried chicken. Stick with essential fatty acids that are high in omega-3s like seeds, avocados, nuts, cold water fish and oils.
Step 2
Give up the booze. High amounts of alcohol will not only cause damage to your brain and liver, but it will also blunt your testosterone release. Keep your intake to moderate levels if you still want to drink. Moderate drinking is defined as two drinks a day if you're a male 65 and younger, according to the Mayo Clinic.
Step 3
Perform multi-joint exercises. When you do multi-joint exercises, more muscle groups are used per exercise, stimulating growth throughout the entire body--including your arms--due to the release of anabolic testosterone and growth hormone, according to Ask Men. Do exercises like bench presses, military presses, back rows, dips, squats and deadlifts.
Step 4
Lift the heaviest weights you can handle. This will fully tax your muscles and force your body to produce more testosterone. Have a spotter on hand for assistance with your exercises. Take short rest breaks in between your sets as well. Rest for no longer than 60 seconds. Keep your reps around the four to six range and do three or four sets.
Step 5
Rest your body adequately between workouts. Take at least two days off between your exercise sessions. Overtraining can have a negative effect on testosterone levels.
Step 6
Get to bed at a decent hour every night. It is during sleep that your body releases high amounts of testosterone and growth hormone to boost your recoveries from workouts. Take advantage of this. Adults typically need seven to nine hours of sleep a night, according to the Centers for Disease Control and Prevention.
