Testosterone is a male hormone that is credited with strongly influencing male behavior and physique in a few different ways. Testosterone heightens aggression in men--which is not always a positive product of the hormone--but it is also responsible for maintaining and elevating sex drive, and it can be used as a supplement in building muscle mass. Your body's testosterone production naturally declines as you age, but there are things you can do to maximize the testosterone in your system.
Step 1
Strength train three to four times a week using heavy weight workloads. The long-known rule has been to use less weight with more reps in order to tone muscle, but use heavier weights and fewer repetitions to build muscle. Along with building muscle, these heavier weights also stimulate testosterone production in your body. The testosterone is your body's attempt to help ease the heavy workload.
Step 2
Take a protein supplement after working out. Protein is used by your body to synthesize testosterone--you won't be able to make natural hormones without it.
Step 3
Eat foods high in cholesterol, which contains testosterone and can provide an immediate boost to testosterone levels. This is a slippery slope--too much cholesterol can put you at a higher risk of heart and cardiovascular problems. Foods like eggs, beef, shrimp and cheese all feature cholesterol in amounts that will benefit your testosterone levels. If you go this route, you will want to check in with your doctor periodically to make sure your diet isn't damaging your health.
Step 4
Abstain from drinking or smoking. These produce a drop in your testosterone levels, aside from the other potentially harmful effects.
Step 5
Get plenty of sleep every night. Sleeping is when your body synthesizes much of your testosterone. Without adequate sleep, you won't reach your best potential testosterone levels.
Step 6
Have an active sex life. The phrase "use it or lose it" applies to testosterone--if you don't make use of the testosterone your body produces, it will not see the need to produce the hormone in such great amounts and may become less efficient at doing so.
