How to Get More Testosterone

Testosterone is a hormone that is produced in large amounts by males (and a little bit in females), in the testes and adrenal glands. High testosterone levels are associated with sexual performance, reproductive function, muscle mass, hair growth, aggressive, competitive behaviors, and other such manly things. Testosterone levels tend to peak at the age of 40, and slowly decline from there. Luckily, there are many things you can do to increase testosterone, so if you feel like your testosterone levels could use a boost, you've come to the right place.

Alter your eating habits. How much testosterone your body produces has a lot to do with diet, so it's important to become aware of exactly what you're eating. A good testosterone-friendly diet includes plenty of healthy fats, green leafy vegetables, protein and cholesterol (it's not all bad!). Low-fat diets should be avoided when trying to boost testosterone.

·      For example, minerals such as zinc and magnesium help to get testosterone production started, while a healthy level of cholesterol allows your Leydig cells to actually make testosterone.

·      In addition, veggies such as broccoli, cauliflower and cabbage work to lower the levels of estrogen (a female hormone) in your body, thus boosting testosterone levels.

Get some nuts. Incorporating a handful or two of walnuts or almonds into your daily diet is a great, easy way to increase testosterone levels.

·      Also try branching out to brazil nuts, cashews, peanuts and other nuts high in monounsaturated fats, as men who regularly consume these fats have higher testosterone levels than men who don't.

·      Seeds, such as sunflower and sesame seeds, also provide high levels of monounsaturated fats, in addition to protein, vitamin E and zinc, all of which boost testosterone.

·      For the healthiest option, go for the unflavored, unsalted versions of nuts and seeds.

Eat oysters and other zinc-rich foods. Zinc is one of the most important minerals your body needs for the production of testosterone. In fact, increasing your zinc intake can significantly raise testosterone levels in as little as six weeks.

·      If you're looking for a quick fix, six oysters is all the boost your body needs to produce more testosterone, as oysters contain loads of zinc.

·      But if shellfish isn't your thing, you can also increase your zinc intake by eating protein-rich meats and fish, along with raw dairy products such as milk and cheese, all of which contain high levels of zinc.

·      If you're finding it difficult to increase your zinc intake through diet alone (especially as a vegan or vegetarian) you can help the process along by taking a zinc supplement. The recommended intake for adults is no more than 40 mg per day.

Start the day with oatmeal. The health benefits of oatmeal are well-known - it is high in fiber and low in fat - but now there is one more reason to start your day with a bowl of oats: a 2012 study has shown that oatmeal is linked with increased levels of testosterone.

·      The study found evidence that compounds in oats called avenacosides can limit the level of sex-hormone-binding globulins in the system, thus increasing testosterone levels.

·      Oatmeal has also been shown to improve sexual performance. It loaded with L-arginine, an amino acid that reacts with nitric oxide to relax blood vessels. When those blood vessels expand, blood flow is increased mightily.

Eat up to 3 whole eggs per day. Eggs are basically a testosterone-producing super food. Their yolks contain high levels of HDL (a.k.a. the "good" type of cholesterol) which forms the building blocks of testosterone production.

·      In addition, eggs are high in protein and loaded with zinc - two more testosterone producing essentials.

·      Don't worry about your arteries - eating "good" cholesterol will not raise your blood cholesterol levels (unlike "bad" cholesterol such as triglycerides) so you can eat up to three whole eggs a day without compromising your health.