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  • As males age, their testosterone levels naturally decrease. Low levels of testosterone can account for lowered stamina, weaker sex drives and decreased muscle mass. However, men do not have to live with this fate. Whether you are an aging male or just a body builder, there are many different methods that you can employ to increase your testosterone level.

    Keep in Shape

    Men who have excess body fat tend to have lower testosterone levels and higher estrogen than men who are at optimal weight. When losing weight, however, it is important to keep a steady pace and not lose too much weight all at once. This is because a body that feels starved will automatically stop producing testosterone.

    Eat a Balanced Diet

    While eating a low-carbohydrate, high-protein diet can increase one's testosterone levels, it is important not to overdo it, as too much protein in your system can cause it to start inhibiting testosterone production. And don't think you can skip vegetables either. Eating such vegetables as broccoli, cauliflower, spinach and cabbage can reduce estrogen levels and encourage the body to increase its testosterone production. Also, consuming a healthy amount of monounsaturated fats, like olive and peanut oil, is important in keeping your hormone levels regulated.

    Drink Alcohol in Moderation

    Alcohol decreases testosterone levels, so be sure to drink in moderation. More than two or three drinks per week can have a negative effect on your hormone levels.

    Lift Those Weights

    A balanced weight-training regimen is known to increase testosterone levels as well as build muscles. As a rule of thumb, it is better for testosterone levels to do more complex weight-training exercises, ones that work out several muscles at once, than simpler, easier ones.

    Relax

    When the body feels stress, it automatically releases the hormone cortisol, which works to decrease your testosterone levels. It is important to have methods and techniques to deal with high levels of stress so that it does not affect your vitality and hormone levels in the long run.

    Get Your Sleep

    To recover from stress, exercise and weight training, it is important to make sure that you get at least seven hours of sleep a night. Like stress, a lack of sleep lowers testosterone levels because tired bodies will produce the hormone cortisol, which lowers testosterone levels.

    Have an Active Sex Life

    Having an active sex life can increase a man's vitality by increasing the amount of testosterone his body makes. Having some sexual activity at least once a week keeps hormones at a regular level.

    Testosterone Supplements

    Testosterone supplements are usually recommended only for people who have a serious deficiency of the hormone. Most supplements are prescribed only for older men or for adolescents who are slow in developing.

    Source:

    How Can One Increase Their Testosterone Levels?

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