Testosterone is a sex hormone that men produce in their testicles. It declines about 1 percent a year in men beginning at about age 30, according to the Mayo Clinic. Some men experience abnormal declines in testosterone levels. In both cases, some claim that there are ways to increase testosterone that do not resort to testosterone therapy, although these claims have not been substantiated by reputable medical authorities.
Diet
Stop consuming soy products such as soy milk and tofu, since they might boost the production of estrogen and result in a corresponding decrease in testosterone production. Since excess body fat may inhibit the production of testosterone, moderate your overall calorie intake to attain a healthy weight. Nevertheless, eat three meals a day. A relatively high fat intake is said to increase testosterone. Accordingly, keep about 30 percent fat in your diet by concentrating on healthy fat, such as that found in fish and nuts.
Exercise
Weight training is thought to be the best exercise you can do to promote testosterone production. Concentrate on major muscle groups such as your back, chest and legs, advises Critical Bench. Effective exercises include squats and dead lifts. Use heavy weights--you should be able to lift the weight you are using seven times before exhaustion. Avoid overtraining, however, because this might decrease testosterone levels.
Alcohol
If you are a heavy drinker, one of the most immediate ways to increase your testosterone production is to moderate or eliminate your intake of alcohol. Proponents of natural testosterone production claim that alcohol interferes with your body's ability to produce testosterone, at least during the 24-hour period following drinking.
Stress
Sleep eight hours a night. Pay particular attention to sleeping well during the early morning hours, because this is the time you are most likely to dream, resulting in greater refreshment upon waking. Try to reduce your level of stress through daily use of relaxation techniques such as yoga or meditation. Quit smoking if you can, because smoking may inhibit your body's ability to produce testosterone.
Sex
Just as testosterone increases sex drive, it might work the other way around as well--sexual activity may increase the production of testosterone. Accordingly, do your best to enjoy a healthy sex life. If you feel a loss of interest in sex, engage in it as often as you can raise the interest, so that any resulting increase in testosterone will further raise your interest level.
