Testosterone levels in men peak during the teenage years and early adulthood, and after that begin a slow but steady decline, according to the Mayo Clinic. In addition to age-related decline, testosterone may decline for other reasons. Although testosterone replacement therapy is appropriate for some people suffering from low testosterone, there are also natural methods to increase testosterone levels that will also enhance your general health and well-being. These methods include changes in diet, exercise and sleeping habits.
Step 1
Train with weights, advises fitness consultant Sean Nalewanyj. Use heavy weights, and train with high intensity. Focus on large muscle groups such as your back, buttocks, thighs and chest.
Step 2
Meditate at least once a day to help relieve stress. Stress depresses testosterone production by putting the body into "fight or flight" mode with hormones such as adrenaline at the expense of hormones such as testosterone, according to physician Richard Cohen. Alternatively, try yoga, or any other activity that you find deeply relaxing.
Step 3
Eat more protein and saturated fats. The best diet for testosterone production includes high protein and moderate fat, says Cohen. Fish and peanuts contain many of the essential fatty acids that help stimulate testosterone production. You should also eat more fruits and vegetables at the expense of carbohydrates. In particular, avoid simple sugars, starchy foods and pasta.
Step 4
Eliminate binge drinking. Although moderate amounts of alcohol are OK, binge drinking and chronic alcohol abuse both dramatically reduce testosterone levels. Physician David H. Van Thiel reports that in extreme cases, alcoholic men can lose pubic hair and develop fatty tissue around the chest in response to alcohol-induced testosterone loss.
Step 5
Quit smoking. Smoking can inhibit testosterone production in several ways. First, it makes it more difficult to exercise, thereby depriving you of vitality. Second, smoking increases overall stress levels. Finally, smoking may damage the cells in the testes that produce testosterone, according to the Muscle Net website.
Step 6
Engage in regular sex, advises Nalewanyj. Even if you find your libido waning, making the effort to have sex can help increase testosterone production.
Step 7
Sleep well, particularly in the morning. Sleep in a dark and silent environment during the early morning hours in order to maximize REM sleep.
References
- Critical Bench: 10 Simple Steps to Boost Your Natural Testosterone Production
- "Feminization of Chronic Alcoholic Men: A Formulation"; David H. Van Thiel, M.D.; 1978
- The Hormone Shop: Maintaining Healthy Levels of Testosterone
- Mayo Clinic: Testosterone Therapy: Key to Male Vitality?
- Muscle Net: Smoking and Bodybuilding
