How to Increase Testoterone Levels

Low testosterone levels can affect everything from your weight and energy levels to your motivation at the workplace and sex drive. For many men, testosterone levels decrease with age so you might find that you have a lower libido and you gain weight easily. However, you don't need to get involved with illegal steroids, prohormones of testosterone patches and creams to solve this problem. The right diet and exercise can help to optimize your testosterone levels.

Things You'll Need

• Cruciferous vegetables
• Zinc supplements
• Omega-3 fatty acids
• 1000 to 1,500mg of Vitamin C
• Protein and carbohydrate shakes
• Vitamin A, B and E

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Instructions

Diet

• 1

  Increase you zinc intake. Zinc transforms estrogen into testosterone and increases sperm count. Foods high in zinc include oysters, beef, crab, seafood, poultry, salmon, cheese, pine nuts, turkey and cottage cheese.

• 2

  Eat more Omega-3. You can increase your Omega-3 intake with foods like tuna, avocadoes, olives and peanut butter.

• 3

  Take Vitamin A, B, C and E supplements, as these are necessary in the production of testosterone.

• 4

  Drink a protein and carbohydrate shake after your work out. This will increase the amount of testosterone that enters your muscle cells and increase muscle mass.

• 5

  East more cruciferous vegetables like broccoli and cauliflower. Cruciferous vegetables have a compound called indoles that will lower estrogen and aid in testosterone production.

Lifestyle

• 6

  Do regular cardio exercises to burn body fat. The more fat your have, the higher your estrogen level will be. Fat contains an enzyme called aromtase that will transform your testosterone into estrogen.

• 7

  Do strength training that works several large muscle groups. Compound exercises like squats, bench presses, chin-ups and chest flyes will help you generate more muscle mass and up your testosterone level.

• 8

  Get plenty of sleep. A study by the University of Chicago revealed that men who got less than six hours of sleep had much lower testosterone levels than men who sleep for six to eight hours every night. This is because peak testosterone production takes place during deep rest.