Testosterone is an instrumental hormone in males. Women have testosterone, too, but in smaller amounts. The main function of this hormone is to maintain red blood cell production, sperm production, bone density, sex drive and muscle mass, the Mayo Clinic explains. People often resort to supplements in an attempt to boost levels of testosterone. Even if these are effective, they can be accompanied with unwanted side effects. The best way to increase your testosterone levels without supplements is through lifestyle adjustments.
Step 1
Increase your intake of essential fatty acids. Add seeds, nuts, avocados and oils to your diet. They contain mono and polyunsaturated fats, the healthy types that help your body produce testosterone.
Step 2
Reduce your intake of alcohol. Not only does excessive drinking cause weight gain and damage to the liver, it can also slow your testosterone production. Keep your intake to one or two beverages a day, maximum.
Step 3
Feed your body regularly to keep your testosterone levels up. Have a meal as soon as you get up, and eat every two to three hours for the rest of the day. Include a portion of complex carbohydrates and protein with each meal for balance, and eat every two or three hours.
Step 4
Visit the gym and do multi-joint weight-training exercises. Multi-joint exercises, also known as compound exercises, cause you to activate more than one joint and muscle simultaneously. Not only are these labor-intensive, but they also help elevate testosterone levels. Perform exercises like bench presses, squats, shoulder presses, dips and deadlifts. Use the heaviest weights you can handle to get the best effect.
Step 5
Rest your muscles. Over-training can not only set you up for injury, but it can also compromise your testosterone production. Take at least one day off between your workouts to allow for recovery.
Step 6
Resist the urge to stay up really late. Typically, adults need seven to nine hours of sleep each night, according to the Centers for Disease Control and Prevention. Follow these guidelines and sleep in a quite, comfortable room. It is during sleep that your body releases testosterone and other hormones utilized for muscle growth.
