How to Generate More Testosterone

According to the Mayo Clinic, testosterone is an important hormone in the male body that can affect muscle mass, memory and mental focus, libido and sperm count, and energy level. Between the ages of 30 and 40 years old, the male body naturally begins to produce less testosterone. According to the Mayo Clinic, the drop in testosterone levels can cause sex drive to decrease, loss of bone density and muscle mass, an increase in the percentage of body fat, memory loss, and depression. There are many natural lifestyle changes that can be made in order to generate more testosterone. If the deficiency is great enough, testosterone replacement therapy may be a treatment option.

Things You'll Need

• Protein
• Omega-3 fatty acids
• Vegetables
• Fruits
• Vitamins
• Zinc

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Instructions

• 1

  Exercise daily, in moderation. Over-exercising, as well as a lack of exercise, will cause testosterone levels to drop. Exercise in 45 minute sessions; if additional training is needed, take breaks between sessions. After 45 minutes of exercise, the body's cortisol levels rise, which causes natural testosterone production to decrease.

• 2

  Eat a healthy diet. Protein is essential for the body to generate the highest possible levels of testosterone because it stimulates hormones in the body that regulate the release of testosterone. Fruits and vegetables are also important. You should also consume healthy fats, such as omega-3 fatty acids. Limit carbohydrates and simple sugars, which elevate blood sugar and hinder the production of testosterone.

• 3

  Maintain good mental health. Adequate sleep and minimal stress contribute to good mental health. Adults should sleep at least eight hours each night, while some adults require up to ten hours. Furthermore, avoid stressful situations which cause the release of stress hormones, such as adrenaline and cortisol, which hinder testosterone production.

• 4

  Take vitamins each day, with an additional zinc supplement. Zinc is a hard mineral for the body to absorb, causing many people to have a zinc deficiency. The recommended daily allowance is 11 mg for men and 9 mg for women. Proper vitamin and zinc levels allows for better sleep and testosterone production.