If you’re overweight, shedding the excess pounds may increase your testosterone levels, according to research presented at the Endocrine Society’s 2012 meeting. Overweight men are more likely to have low testosterone levels to begin with, so this is an important trick to increase your body’s testosterone production when you need it most
High-Intensity Exercise like Peak Fitness
- Warm up for three minutes
- Exercise as hard and fast as you can for 30 seconds. You should feel like you couldn’t possibly go on another few seconds
- Recover at a slow to moderate pace for 90 seconds
- Repeat the high intensity exercise and recovery 7 more times
Consume Plenty of Zinc
The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels.
Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it and even protects men from exercised-induced reductions in testosterone levels.
In addition to Peak Fitness, strength training is also known to boost testosterone levels, provided you are doing so intensely enough. When strength training to boost testosterone, you’ll want to increase the weight and lower your number of reps, and then focus on exercises that work a large number of muscles, such as dead lifts or squats.
Optimize Your Vitamin D Levels
Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increase of testosterone, which may boost libido. In one study, overweight men who were given vitamin D supplements had a significant increase in testosterone levels after one year
When you’re under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone actually blocks the effects of testosterone,presumably because, from a biological standpoint, testosterone-associated behaviors (mating, competing, aggression) may have lowered your chances of survival in an emergency (hence, the “fight or flight” response is dominant, courtesy of cortisol).
Happy hour can wreak havoc on your manly hormones. In a recent Dutch study, men who drank moderate amounts of alcohol daily for 3 weeks experienced a 7 percent decrease in their testosterone levels. Limit your drinking to one or two glasses of beer or wine a night to avoid a drop in testosterone .
Testofen (Fenugreek extract)
Testofen, a standardized extract of fenugreek, is thought to support free testosterone levels, muscle mass, and sexual drive in men.
Get Enough Sleep
A lack of quality sleep can dramatically diminish the amount of testosterone your body produces, thereby reducing muscle growth and fat loss.