Testosterone is a hormone produced by the adrenal gland in both men and women. As we age, testosterone production slows and the body has a decrease in the amount of free testosterone available in the bloodstream. These reduced levels of testosterone can cause a variety of problems including hair loss, irritability, unwanted body hair growth in women, reduced libido, and an inability to maintain all of your muscle mass. If you want to counteract some of these issues, there are several ways to increase your testosterone levels naturally so you can look and feel your best.

You can increase your testosterone levels if you eat the right types of food. Studies have shown that the proteins in eggs and whey allow the adrenal glands to keep testosterone levels in the body stable. Eating fruits and vegetables can also have a positive effect on the levels of testosterone in your body. Because fat contains enzymes that convert testosterone to estrogen, having a lot of body fat increases your chances of developing low testosterone levels. Eating fruits and vegetables can help you lose fat and also build a stronger immune system. Eating meat can also help you raise your testosterone levels. In one research study, one group of participants ate a vegetarian diet while others ate a meat diet. Those who ate the meat diet experienced an increase in their testosterone levels. The protein in nuts can also be very beneficial for raising testosterone levels. Studies have shown that nuts, particularly peanuts, can raise testosterone levels better than other foods.

Weight-bearing exercises are also a great way to help increase testosterone levels in your body. Instead of training one or two of your small muscles, you should focus on training large muscle groups to get the maximum effect of these exercises on your testosterone levels. When you’re doing these exercises, doing a heavy workload can also maximize the benefits of this type of exercise when it comes to increasing your testosterone levels. Instead of doing high reps with light weight, do five reps with a weight that you find difficult to lift. Working large muscle groups through the use of a heavy workload has been shown to help with your efforts to increase testosterone levels in your body.

Various ways to increase your testosterone levels are actually common sense approaches to health and wellness. One method of increasing your levels is to limit the amount of alcohol you consume. Drinking alcohol causes your body to decrease the production of testosterone and other hormones because it is busy processing alcohol to remove it from your system. Another method to raise your levels is to get enough sleep at night. Scientific research shows that people who sleep well at night can maintain higher levels of testosterone than those who don’t sleep well. If your levels are low, try changing your night clothes to get a better night’s sleep. Following all of these natural methods to increase your testosterone can raise your levels and make you look and feel better.