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 testosterone levels can cause a variety of problems including hair loss, irritability, unwanted body hair growth in women, reduced libido, and an inability to maintain full muscle mass. If you want to counteract some of these issues, there are several ways to boost your testosterone levels naturally so you can look and feel your best.

You can increase your testosterone levels by eating the right kinds of foods. 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 testosterone levels in your body. Because fat contains enzymes that convert testosterone to estrogen, having a lot of fat on your body increases your chances of developing low testosterone. 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 a 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 in raising testosterone levels. Studies have shown that tree 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 boosting your testosterone levels. Instead of doing high reps with a light weight, do five reps with a weight 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.

Several 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 slow down the production of testosterone and other hormones because it’s busy processing the alcohol to get it out of your system. Another method of raising your levels is to get enough sleep at night. Scientific research shows that people who get a good night’s sleep can maintain higher testosterone levels than those who don’t sleep well. If your levels are low, try changing your nightwear to help you sleep better. Following all of these natural methods to increase your testosterone can raise your levels and make you look and feel better.