Low testosterone levels can lead to a myriad of symptoms such as fatigue, reduced muscle mass, high amounts of body fat, reduced libido and reduced strength. According to Jeffry Dach, M.D, low testosterone can also lead to depression, coronary heart disease, osteoporosis, increased fracture rates and even dementia. Some activities can increase testosterone levels.
Strength Training
Strength training (also referred to as resistance or weight training) at least two times per week can assist in building lean muscle and burning body fat, both of which can lead to an increase in testosterone levels. Exercises that work the upper and lower body will help to maximize lean muscle growth.
Sleep
According to “Sleep, 2007,” as noted in the Peak Testosterone website, sleep was the greatest independent predictor of morning free and total testosterone levels. Sleeping 7 to 8 hours per night is important in increasing testosterone.
Omit Alcohol
Omitting the consumption of alcohol can assist in boosting testosterone levels. According to PubMed, serum testosterone levels decreased 12 hours following alcohol consumption.
Get Off the Treadmill
Cardiovascular exercise, albeit great for heart health, can increase cortisol levels, which will combat testosterone production. Avoid excess cardio training by breaking up your workout; half of your workout should be strength training and the other half cardiovascular exercise.
DHEA
DHEA, or dehydroepiandrosterone, is naturally produced in the body and is a precursor to testosterone production. DHEA decreases with age, so supplementing with DHEA can assist in boosting testosterone levels.
ZMA
As noted on the Nutrition Reviews website, Brilla and Conte reported in “Medicine and Science in Sports and Exercise” in 1999 that supplementing with ZMA (zinc, magnesium and vitamin B6) showed increases in free and total testosterone levels. Consuming ZMA daily can help to increase testosterone levels.
Dietary Fat
According to a study in the “Journal of Clinical Nutrition,” diets higher in fat produced increased levels of testosterone as compared to low-fat diets. In order to boost testosterone, consume 30 percent of your daily calories from fat.
About this Author
Dr. Rick Kattouf II has been writing health/fitness articles since 1997. His articles have appeared in “GO Magazine,” “Velo News,” “Chicago Athlete,” “Champion Nutrition.com,” “New O.D.,” “TrainingPeaks.com,” and “Florida Racing Magazine.” Kattouf received his Doctor of Optometry degree in 1997 and is a food psychology coach, wellness and nutrition consultant, sports nutrition consultant, MMA conditioning coach, and an ITCA triathlon coach.
