How to Increase Levels of Free Testosterone


Testosterone that is present in the blood is known as "free" testosterone. Testosterone is a necessary hormone for men's health and well-being, and production of this hormone can decrease as men age. Symptoms of low testosterone levels include a reduced sex drive or impotence, fatigue and high blood pressure, among other conditions. There are natural ways, however, to increase levels of free testosterone.

Symptoms of low testosterone include high blood pressure.
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Step 1

Eat foods high in protein such as oysters, beef and eggs. Protein should make up about 15 percent of your daily calorie intake.

eat a protein rich diet
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Step 2

Work out at least three days a week. Weight training that exercises the large muscle groups is the most beneficial for increasing testosterone.

Weight training is beneficial.
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Step 3

Eat a diet rich in monosaturated fats. Good sources include olive oil, peanut butter and nuts.

The monosaturated fats found in nuts is also helpful.
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Step 4

Get rid of the spare tire (the one around your waist, that is). Cardiovascular exercise can help decrease the amount of fat around your middle and increase testosterone levels.

do cardiovascular exercise to reduce fat in you mid section
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Step 5

Limit alcohol intake. Alcohol consumption can increase the percentage of testosterone that is converted to estrogen.

avoid too much alcohol
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Tips & Warnings

  • See your doctor if you continue to experience symptoms of low testosterone.


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