How to Raise Male Testosterone Levels

The hormone testosterone influences many aspects of the male body, including sex drive, bone density and muscle mass. Testosterone levels decrease as men age, and you will usually notice a change in your mood or physical fitness by age 40. Low testosterone levels may produce anxiety and depression, decreased sexual activity, reduced muscle mass and strength, as well as lowered bone density. The symptoms may vary for each person, but raising testosterone levels can be effective in helping you become more active in many respects.

Things You'll Need

• Monounsaturated fats

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Instructions

• 1

  Talk to your doctor about hormone therapy, especially if you feel that your testosterone levels are low even though you're under the age of 40. There may be side effects to hormone therapy, but your physician can discuss the pros and cons with you.

• 2

  Stay physically active. By exercising (weight-lifting, in particular), you will increase testosterone production. According to Ron Geraci of Men's Health Magazine, studies have shown that squats and bench presses produce more testosterone than biceps curls or triceps pushdowns, though the strain of the muscles may feel the same. Try doing different muscle exercises every other day so as not to overtrain certain muscle groups.

• 3

  You should sleep for a full eight hours a day and get enough rest between training activities to avoid lowering your testosterone levels, according to research done at the University of North Carolina.

• 4

  Eat a diet that is 30 percent fat, as suggested by Ron Geraci. By keeping a large source of calories at your body's disposal, you can more easily produce testosterone. Do not avoid meals; and consume plenty of nuts, as they contain monounsaturated fats that directly effect testes function.

• 5

  Avoid binge-drinking. Alcohol consumption affects the endocrine system, which in turn lowers the production of testosterone.

• 6

  Stay sexually active. By having sex regularly, you can raise the levels of already-circulating testosterone in your body.