Testosterone levels begin declining after about age 30, according to the Mayo Clinic. In most people, this decline is gradual and not greatly problematic. In a few people, testosterone levels plummet. Symptoms of low testosterone include low sex drive, lack of energy, low moods and lack of general enthusiasm for life. These effects are particularly pronounced in men. If your testosterone levels are low, there are a number of lifestyle changes you can undertake that might raise them to normal levels.
Step 1
Eat testosterone-producing foods and avoid testosterone-depleting foods, says best-selling fitness author Sean Nalewanyj in the article "10 Simple Steps To Boost Your Natural Testosterone Production." Testosterone-producing foods include nuts, fish, broccoli, radishes and red meat. Soy products such as soy milk and tofu deplete testosterone.
Step 2
Sleep eight hours a night on a consistent sleep schedule. The body replaces testosterone during sleep, which is why testosterone is highest in the morning.
Step 3
Moderate your alcohol intake. While moderate drinking does not have a strong influence on testosterone levels, binge drinking can cause them to plummet. Limit your intake to three drinks in any 24-hour period.
Step 4
Quit smoking altogether, advises musclenet.com, because smoking depletes testosterone.
Step 5
Pump iron, advises Nalewanyj. Use heavy weights that you can lift no more than five times consecutively, and perform three sets of each exercise. Concentrate on exercises that train major muscle groups, such as squats and dead lifts. Give yourself plenty of time to rest between sets and between workouts. The more intensity you put into your workout, the more you will boost your testosterone.
Step 6
Increase your sexual activity. Sex increases levels of pleasure-causing chemicals such as oxtytocin and endorphins, meaning that sex is a type of positive stress that can increase your testosterone.
Tips and Warnings
- Many dietary supplements exist that some people claim can improve testosterone levels. Dietary supplements are not approved by the U.S. Food and Drug Administration (FDA), meaning that the FDA makes no claims one way or the other regarding their effectiveness.
- Testosterone therapy is recommended by doctors only for people who have extremely low levels of testosterone, according to the Mayo Clinic. This type of therapy can result in significant negative side effects.
