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Ways to Boost Testosterone

Testosterone levels can begin to decrease with age and cause a variety of symptoms. Testosterone begins to decline after age 40 and continues into old age. Loss of sex drive, weight gain, decreased energy, and depression are some of the symptoms of low testosterone. Certain lifestyle changes can slow the decline of testosterone and boost levels in certain cases.

  1. Weight Loss

    • Testosterone levels drop as weight is gained in later years. Obesity contributes to lowered levels. A healthy diet that sheds pounds and reduces body fat is essential to boosting testosterone levels.

      High-protein, low-carbohydrate diets are not recommended for someone trying to boost testosterone levels. Dietary protein should be kept to 16% of your caloric intake.

      Nuts are good sources of monounsaturated fat and can lead to higher testosterone levels. Other good sources of fat for a testosterone-boosting diet include olive oil and canola oil.

    Weight Lifting

    • A weight-lifting routine that contains compound exercises will increase testosterone levels naturally. This type of weight lifting involves more than one muscle group per exercise. Heavier weight with fewer repetitions is also a better way to build muscle than lower weights with more repetitions. As more muscle is built, testosterone levels may increase.

    Sleep

    • Rest and sleep are very important in muscle building. Without the proper amount of rest between workouts, muscle will be torn and never repaired with bigger muscle. This is an essential part of increasing testosterone levels.

      Rotate workouts so that every muscle has a full day to recover and repair. Eight hours of sleep every night is necessary to prevent overtraining.

    Supplements

    • It is best to avoid supplements such as androstenedione and DHEA because of the possible link to prostate cancer and heart disease. Boosting testosterone levels with testosterone replacement therapy is only done under the direction of a doctor. Patients must be tested for low testosterone to determine if it is the cause of your symptoms.

      Testosterone can be administered through injection, gel rubbed into the body and patches on the skin. This treatment is reserved for patients with a severe low testosterone disorder called hypergonadism. Most doctors first recommend lifestyle changes to combat lower testosterone levels.

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