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How Can You Increase Your Testosterone Levels?

Nothing should be more important for men and women looking to build lean muscle, lose weight and improving their sex life than learning how to increase testosterone. Low testosterone in men and women can affect mood, sex life, and health. After the age of 18 is when testosterone levels start to slowly decline in men. Some men in their 20’s or 30’s can have low testosterone levels, called hypogonadism. Hypogonadism can be caused from various causes including: an undescended testicle, a testicular injury, a pituitary gland disorder, or prescription drugs.

Testosterone is extremely important for bodybuilders, because it is the main anabolic hormone in the body. Nothing contributes more to muscle building like boosting testosterone levels. It’s important to note that testosterone artificially given, will only hurt you in the long run. Your body will shut down the natural production of testosterone and your testicles will shrink.

Women should not be afraid to naturally increase their testosterone levels. It will improve their physique, increase their energy, and boost their sex drive.

How to Increase Testosterone Naturally:

  • Exercise regularly.
  • Make sure your diet is high in good fats, such as monounsaturated found in nuts such as peanuts and walnuts. Adequate omega 3 fats is crucial. They are found in walnuts, fish, and flax seed.
  • Give your body adequate rest. Get 8 hours of non-interrupted deep sleep everyday. Go to sleep at the same time everyday so you don’t interfere with your circadian rhythm.
  • Avoid long term consistent calorie restriction, which can cause lower testosterone levels.
  • Keep your muscle mass high and body fat percentage reasonably low. Fat cells in the body have been shown to elevate estrogen, which can reduce your testosterone levels.
  • Avoid over-training.More is not always better.
  • Supplement with Zinc. Zinc is a hard mineral to absorb and many people are deficient in their diet. Zinc plays a crucial role in maintaining optimum testosterone levels and is the main basis for the supplement ZMA. Most of the time a multivitamin is not enough for getting enough zinc due to inferior zinc form and because of the extra requirements by active athletes. Therefore bodybuilders often notice a improvement in sleeping and testosterone levels, when taking an a ZMA supplement in addition to a multivitamin.

Are There Exercises That Increase Your Testosterone Levels?

While some “bro scientists” believe that squats and dead lifts help increase testosterone levels long term, it is more complicated then that. Research has shown that testosterone levels temporarily increase during and after resistance training. But shortly after you finish your testosterone levels drop below normal for about a day or two.

Resistance training helps maintain and sometimes gives a small boost to testosterone levels long term, only as long as you aren’t over-training. Excessive weight training and not getting proper rest, will actually cause lower testosterone levels.

Additional Information on How to Increase Testosterone

Diet seems to play a large role in maintaining testosterone levels. In a study published J Appl Physiol. 1997 Jan;82(1):49-54 on individuals doing resistance training under various diets. The testosterone levels temporarily increased post resistance exercise in all groups, but the true correlation between the groups resting testosterone levels, was actually due to their diet.

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