As men age, the body naturally stops producing the same amounts of testosterone as it did when it was going through puberty and up until around age 30. Testosterone has been attributed as one of the most important hormones in the male body and is directly related to a man's creativity, stress levels, energy and strength. You can make a number of lifestyle and diet changes to release more testosterone naturally.
One of the most important changes that can be made to increase testosterone production is a change in diet. Eating meat provides the body with protein, allowing the building of muscle, which is vital to increasing testosterone. Eating lean red meats, fish and chicken are all low-fat ways to increase protein intake. Protein shakes and creatine can also be good alternatives, but lack the essential minerals and fats that real meats provide and that are required by the body. Eating regularly throughout the day is also important, spacing calorie intake between five or six smaller meals of lean meats, vegetables, fruits and whole grains. It is important to make the diet balanced, as a diet consisting mostly of protein and carbohydrates can be detrimental to testosterone production. Monounsaturated fats have also shown to increase testosterone and can be found in high levels in foods such as nuts, olive oils, avocados and canola oil.
Being overweight can be one of the biggest contributors to the loss of testosterone. If you are overweight, changing eating habits and working out will help eliminate extra fat. Target the extra fat and work to build lean muscle. When exercising, choose workout plans that will push your muscles with intensive heavy weight lifting. This exertion will be felt the next morning and your body will release testosterone to rebuild these muscles. Be sure to not over train, as doing so will be tiring, which will lead to further stress. By taking exercise programs slowly and limiting weight loss to a couple of pounds of week, you can keep testosterone levels high. Otherwise, your body will respond as if you are starving and reduce testosterone production. It has also been shown that choosing exercises that target multi-joint areas are more effective at building overall muscle. If these changes are made in your 20s or 30s, testosterone levels are easier to maintain later in life.
Other Lifestyle Changes
Limiting alcohol consumption is also an important part of increasing testosterone production. It dehydrates your body and makes your body use resources pulling water from muscle tissue to keep vital organ functions working. The empty calories that come as a result of drinking also contribute to the production of estrogen, used to convert these calories into fatty tissue. Stress from drinking is also a factor in decreased testosterone production and is noticeable when you have a hangover. Getting at least seven to eight hours of sleep each night is also vital for increasing testosterone, as most of the bodily regeneration takes place during sleep. Keeping a consistent sleep rhythm gives your muscles a chance to recover from working out and also allows you to remain energized throughout the day. Eating foods or taking vitamins high in zinc and vitamin A early in the day are also contributors to improved testosterone production. Foods such as soybeans and fish are high in zinc. Fruits and vegetables such as blueberries, carrots and apples are all high in vitamin A.