Male testosterone levels peak at about age thirty in men and steadily decline thereafter. Symptoms of low testosterone include low sex drive, low energy and low mood, according to the Mayo Clinic. Many men seek to increase their testosterone because of abnormally low levels or simply because of the normal effects of aging. Although many herbs and dietary supplements on the market are reputed to boost testosterone, there are ways of raising testosterone levels that depend on lifestyle changes rather than the ingestion of substances.
Step 1
Sleep eight hours a night. Testosterone levels are replenished during sleep, and lack of sleep can drastically decrease your testosterone levels, says best-selling fitness author Sean Nalewanyj. Sleep during the same intervals every night if your lifestyle allows it.
Step 2
Quit smoking. Smoking inhibits testosterone production and the production of lean muscle mass, according to Musclenet.com.
Step 3
Drink moderately, if at all. Limit your consumption to no more than three drinks per day if you must drink for social or business reasons. Alcohol interferes with the body's ability to produce testosterone.
Step 4
Lift weights. Work out for about 45 minutes to an hour three times per week. Rest every other day so that your body will have time to recover. Focus on exercises that train large muscle groups such as dead lifts, squats and bench presses, and use weights that you can lift no more than five or six times in a row. Give your body about two minutes to rest between sets.
Step 5
Eat right. Foods high in zinc and monounsaturated fats--such as red meat, dairy products, oily fish, nuts and cauliflower--help the body boost testosterone production.
Step 6
Increase sexual activity, especially in the morning. Even having an erection can increase your testosterone levels. Sex in the morning will give you a boost in energy for the day ahead.
Tips and Warnings
- If your testosterone is abnormally low for a man your age, a doctor may recommend testosterone replacement therapy. This therapy involves significant side effects, and is not effective for men experiencing normal age-related testosterone declines, according to the Mayo Clinic.
