Testosterone levels change significantly throughout your life. They are at their highest during adolescence, taking you through puberty and turning you into a man, and start to decline by around 1 percent per year after the age of 30, according to the Mayo Clinic. While hormone therapy is available in the form of synthetic gels, patches and injections, you can increase your testosterone levels naturally and safely with exercise and diet
Step 1
Lift weights. Resistance training, in particular with heavy weights, will force your body to increase its production of testosterone to develop muscles. As your muscles are taxed from rigorous lifting, they trigger hormonal changes to cope with the demands being placed on your body. The weight you lift should be one with which you can do only four to six repetitions. This ensures that you are using a weight that will force maximum testosterone production. Focus your routine on compound exercises that incorporate more than one body part, such as heavy squats and back rows. These exercises make your body secrete larger amounts of testosterone than will single joint isolation exercises, such as a bicep curl.
Step 2
Sleep more. Testosterone levels are at their highest in the morning and, according to bodybuilding.com, can drop as much as 40 percent from lack of sleep. Your body also needs solid sleep to rest and recover, especially if you are doing heavy resistance training. Try to get seven to eight hours consecutive hours of sleep at night to let your body fully recover and ensure it can keep producing testosterone at optimal levels
Step 3
Choose healthy fats for your diet. While the word "fat" is associated with bad health and obesity, there are plenty of good fats that your body needs to properly function, such as monounsaturated and omega 3 fats found in nuts, salmon, tuna, olive oil. These foods are rich in healthy fats that help produce testosterone naturally. Avoid low-fat diets because they will lower your testosterone levels. Your diet should consist of 20 percent to 30 percent fat to have a healthy balance.
