Testosterone is a hormone that exists in both male and female bodies, although it is most abundant in males. Testosterone levels decrease in men beginning in their 30s, according to the Mayo Clinic. In some men, testosterone levels drop dramatically, resulting in a need for treatment. Low testosterone levels can result in low sex drive, loss of energy, depressed moods and loss of enthusiasm for life.
Sleep
In order to increase testosterone levels, it is critically important to get enough sleep, according to best-selling fitness author Sean Nalewanyj. Since testosterone levels are replenished while you sleep, a chronic sleep deficit will result in a chronic testosterone deficit. Take care to sleep on the same schedule every night.
Substance Abuse
Excessive drinking will dramatically lower your testosterone levels. Aim to drink no more than three drinks on any given day, or quit drinking altogether. Since smoking also decreases testosterone levels, do your best to quit smoking, advises musclenet.com.
Stress
Your body and mind are influenced by two different kinds of stress--positive stress and negative stress. Positive stress is triggered by challenge and excitement. Negative stress is triggered by overwork, lack of sleep, substance abuse and negative emotions such as fear and resentment. Stress affects testosterone levels according to whether it is positive or negative. Since an inactive life will provide too little positive stress and too much negative stress, try to keep active, but be sure to take the opportunity to rest your body and your mind when things start getting rough.
Exercise
While all forms of exercise are good for boosting testosterone because exercise tends to lower negative stress, weight training is the best type of exercise for men to enhance their testosterone levels, says Nalewanyj. Work out three times a week for 45 minutes to an hour. Use weights that you can lift no more than five times in a row, and perform at least three sets of each exercise with two or thee minute rests between sets. Never lift weights two days in a row--give your body time to recover.
Diet
Some foods are good for testosterone production, while other foods are bad for it. Eat foods high in monounsaturated fats such as nuts, as well as fish, broccoli, turnips and cabbage, advises Nalewanyj. If you eat a lot of soy products such as tofu, reduce your intake, because soy raises estrogen and lowers testosterone.
Testosterone Therapy
Testosterone therapy is effective for men with abnormally low testosterone levels for their age, but does not benefit men who suffer age-related testosterone declines and are otherwise healthy, according to the Mayo Clinic. If you suspect that your testosterone levels are abnormally low, consult your doctor.
