Testosterone is a sex hormone produced in the testes of males. The hormone is also made in females, but in much smaller amounts. The pituitary gland controls the production and amount of testosterone produced. Testosterone regulates muscle mass, stamina and sexual desire, and gives you more energy. After age 25, men's testosterone levels start dropping off. However, you can naturally increase your testosterone levels in several ways.
Step 1
Include unsaturated fats in your daily diet. Healthier fats help raise testosterone by regulating the hormonal process in the body. According to NowLoss.com, your daily diet should contain between 20 and 30 percent healthy fats. Eat foods such as nuts, fish and healthy oils to help raise your testosterone.
Step 2
Increase the amount of vegetables you eat every day to at least three to five servings. Eat vegetables such as broccoli, cauliflower, radishes, turnips and green salads. Natural-Hormones.net says that vegetables help lower estrogen levels in the body, which in turn increases your testosterone levels.
Step 3
Get six to eight hours of sleep every night. Avoid doing unnecessary tasks before bed and avoid distractions when trying to sleep. Nowloss.com says that your body produces the testosterone mostly at night while you are asleep, and if you do not get enough sleep then you will have lower levels of production.
Step 4
Reduce the amount of stress in your life by eliminating unnecessary items from your to-do list. Natural-Hormones.net says that when you are stressed, you release a hormone called cortisol, which stops the production of testosterone. The website Zen Habits recommends avoiding procrastination, since leaving things for the last minute and working under pressure can be very stressful. Also, try to stay organized, since not being able able to find items you need at home or work can be frustrating.
Step 5
Lose weight and decrease your body fat. Increase the amount of time you exercise to at least 30 minutes a day five times a week. You can start off slow by walking for 30 minutes and work your way up to running, swimming or weight training for 30 to 60 minutes. Nowloss.com says that body fat creates an enzyme called aromatase, which decreases testosterone by converting it to estrogen.
Tips and Warnings
- Try add these methods slowly into your lifestyle so you do not increase your testosterone levels too fast.
- Consult your doctor before trying to increase your testosterone levels on your own.
