How to Incease Testosterone
Testosterone is the male hormone in the body responsible for producing facial hair, deep voices as well as strength and muscle growth. Testosterone is the main sex hormone for men, responsible for sperm development and a healthy libido. It is present in women in small amounts but is a much more dominant hormone in men. Low testosterone can lead to a variety of ailments including fatigue, depression, low libido, erectile dysfunction, and reduced bone and muscle mass.Things You'll Need
- Weight-lifting weights
Instructions
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Steps
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1
Include zinc in the diet on a daily basis or get a multivitamin containing zinc. Zinc assists in the production of testosterone and can be found in pumpkin seeds, sunflower seeds, most nuts and avocados.
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2
Eat a balanced diet of protein and carbohydrates. Protein encourages muscle development and the production of testosterone, especially animal protein. Low-carbohydrate diets inhibit the production of testosterone.
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3
Get a solid eight hours of sleep each night. While you sleep the body produces testosterone, in particular during REM sleep, which occurs approximately 90 minutes after the onset of sleep.
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4
Eat cruciferous vegetables on a daily basis. These vegetables include broccoli, turnips, cabbage, cauliflower, radishes and brussel sprouts. Cruciferous vegetables balance the estrogen and testosterone levels in the body and encourage the circulation of testosterone through the body.
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5
Cut down on soy products. Soy decreases the level of testosterone in the body and encourages the production of estrogen.
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6
Include a healthy amount of fat in the diet. It should make up approximately 30 percent of your daily intake of calories. Make sure the fat comes from healthy sources such as nuts, olive oil, avocados, fish and other meats. Fat assists in the production of testosterone.
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7
Start a weight-training program of lifting weights for muscle growth and development. Lifting weights can help the body produce testosterone.
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