Low testosterone levels in your bloodstream can lead to bone and muscle loss, obesity, impotence and even heart attacks. If you suffer from testosterone levels of less than 350 nanograms per deciliter, speak to a physician or nutritionist about finding ways to boost your body's testosterone. Fortunately, there are several lifestyle changes you can make to increase your testosterone levels naturally.
Instructions
Diet
- 1
Stay away from high-protein, low-fat diets. According to a Penn State study by Thomas Incledon of Human Performance Specialists in Plantation, Fla., (see Reference 1), eating a high-protein diet can significantly lower the amount of testosterone that your body produces, so make your protein consumption no more than 16 percent of your total dietary caloric intake each day.
2Eat nuts and other foods high in monounsaturated fats. These foods might increase testosterone levels, according to Incedon's research. Eat a diet that contains at least 30 percent fat every day.
3Eat several meals throughout the day. In order to create testosterone, your body needs a regular supply of calories, so don't skip meals or allow yourself to go hungry when you are trying to boost your testosterone.
Healthy Habits
- 4
Get at least seven hours of sleep at night to increase testosterone production. Like many other bodily functions, your supply of testosterone is directly affected by circadian rhythms, and going without sleep will inhibit its production. Your testosterone levels will be highest first thing in the morning, after a full night of sleep (see Resource 2).
5Allow yourself to become sexually stimulated at least once a day. Having an erection will increase the amount of testosterone in your bloodstream naturally.
6According to Incledon's study, too many alcoholic beverages can inhibit your body's production of testosterone, so if you want to build your hormone levels, limit yourself to three drinks a day.
7Allow your body adequate rest between workouts. Overtaxing your muscles during a workout could reduce the testosterone levels in your body by as much as 40 percent, according to a 2009 study conducted by researchers from the University of North Carolina.
8Lift weights and do exercises that use more than one joint at a time. Perform three sets of five repetitions of heavy lifts every day to maximize your testosterone production (see Reference 3).
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