Testosterone is a hormone produced by the testes that is responsible for the development of male secondary sex characteristics and the building and maintenance of muscle mass. In addition, it is involved in increasing libido. Testosterone levels peak in the early 20s, then start to slowly decline after age 30. Although testosterone replacement therapy is an option, it often comes with side effects. Research indicates that changing your exercise, diet and supplement habits might be effective for boosting testosterone levels in the body. Consult your health care provider before taking any supplements.
Step 1
Rest 120 seconds between sets for resistance exercise. Scientists from the University of Kurdistan in Iran investigated the impact of rest periods on hormonal responses to resistance exercise in men. Participants performed four sets of squats and bench presses on three separate occasions while being assigned to one of the following groups: 60 seconds of rest between sets, 90 seconds or 120 seconds. At the end of the study, researchers found that testosterone levels were higher in response to 120-second rest periods, according to research published in the July 2010 issue of the "Journal of Strength and Conditioning Research."
Step 2
Eat zinc-rich foods. Researchers from Wayne State University discovered that young men restricting dietary zinc intake experienced decreases in testosterone, while older zinc-deficient men consuming zinc supplementation for six months experienced increases in testosterone, according to findings reported in the May 1996 issue of the journal "Nutrition." Include zinc-rich foods such as oysters, liver, lamb, roast beef, sesame seeds and peanuts in your daily diet.
Step 3
Supplement with Ashwagandha. In research published in the August 2010 issue of the journal "Fertility Sterility," researchers from Chhatrapati Shahuji Maharaj Medical University in India discovered that men undergoing treatment for infertility and consuming Withania somnifera, also known as Ashwagandha, experienced a significant increase in testosterone levels.
References
- "Journal of Strength and Conditioning Research"; "Effects of Very Short Rest Periods on Hormonal Responses to Resistance Exercise in Men"; R. Rahimi et al; July 2010
- "Nutrition"; "Zinc Status and Serum Testosterone Levels of Healthy Adults"; A.S. Prasad et al; May 1996
- "Fertility Sterility"; "Withania Somnifera Improves Semen Quality by Regulating Reproductive Hormone Levels and Oxidative Stress in Seminal Plasma of Infertile Males"; M.K. Ahmad et al; August 2010
