Primarily a male hormone, testosterone is responsible for a multitude of functions, including building muscle mass, manufacturing sperm and boosting the libido. The brain releases luteinizing hormone, which then travels to the testes and stimulates the production of testosterone. However, testosterone levels naturally decline with advancing age. Besides receiving hormone replacement therapy, which can have unwanted side effects, research indicates that making minor changes to your diet and exercise regimen can increase testosterone output.
Step 1
Perform compound exercises as the main staple of your weight-training workouts. Compound exercise, such as squats, bench press, dead lift and clean and jerk, stimulate more muscle fibers than isolation exercises, thereby increasing the production of testosterone in the body, according to the Critical Bench website.
Step 2
Increase your intake of polyunsaturated fats. Scientists from Gifu University School of Medicine in Japan investigated the impact of different types of fats on testosterone levels in men. Participants completed a food frequency questionnaire regarding the intake of saturated, polyunsaturated and monounsaturated fats. In the report, which was published in the October 2000 issue of the journal "Nutrition and Cancer," researchers discovered that polyunsaturated fats was associated with higher testosterone levels compared to the other types of fat. Incorporate polyunsaturated fats, such as nuts, seeds and vegetable oils, into your daily diet in order to boost testosterone levels.
Step 3
Sleep 7.5 hours a night. Researchers from the University of Chicago studied the relationship between sleep quantity and testosterone levels in older healthy men. Researchers discovered that men sleeping 7.5 hours a night had higher morning testosterone levels compared to those who only slept for 4.5 hours.
