Most people can increase their testosterone levels without supplements. All it requires is a few simple lifestyle changes. Testosterone levels naturally decrease in middle age. Poor diet and lack of the right kinds of exercises can contribute to low testosterone levels in the body. Testosterone levels are much higher in men, but the hormone is important for all adults. It helps maintain muscle tone, increases bone density, improves mood and regulates sexual desire.
Step 1
Lose some weight gradually. Carrying around extra pounds increases estrogen levels in the body, which in turn decreases your testosterone levels. Simply losing a few pounds can increase your testosterone levels. It is important to do this gradually. Lose about one pound per week. If you lose weight too quickly, your body may think it is starving and shut down testosterone production.
Step 2
Flush excess estrogen out of your system. High levels of the hormone reduce the amount of testosterone in your system. A diet high in fiber will help rid you of toxins that encourage estrogen production. Eat more beans, fruits and vegetables. Nuts are also a good source of fiber, but can also be high in fat. Eat them in moderation.
Step 3
Add zinc to your diet. Low zinc levels in the body can lead to low testosterone. Zinc also stops testosterone from being converted into estrogen. Eat foods high in zinc such as milk products, liver, poultry, beef, nuts, beans and seafood. Oysters are especially high in zinc.
Step 4
Eat healthy fats. These contain omega-3 fatty acids that contribute to good heart health as well as higher testosterone levels. Low levels of healthy fats in the body can contribute to low testosterone. Good sources of omega-3 include salmon, tuna, olive oil and avocado.
Step 5
Build muscle. Increasing muscle mass stimulates testosterone production in the body. Perform compound weight lifting exercises that work multiple muscle groups. The best ones are the chest press, dead lifts and squats. Use heavy weights with few repetitions.
Step 6
Avoid heavy drinking. Alcohol inhibits the production of testosterone by making it harder for your liver to break down estrogen. Limit yourself to no more than two alcoholic drinks per day.
Step 7
Get at least eight hours of sleep every night. Much of your testosterone production occurs while you sleep. This is why testosterone levels are highest when you wake up. Sacrificing sleep means sacrificing testosterone.
