How to Naturally Increase Testosterone

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Fight the hormonal drop that occurs as you age with the following testosterone-boosting tips.

Step 1: Up your zinc
Eat foods high in zinc, such as oysters, beef, liver, crab, seafood, nuts and seeds, salmon, cheese, beans, and yogurt. Zinc may help prevent testosterone from being converted into estrogen, the female hormone.

Tip
Up your intake of Vitamins A, B, C, and E and Omega 3, as well.

Step 2: Eliminate toxins
Avoid pesticides, artificial growth hormone, and steroids commonly found in commercially grown food. These chemicals contain xenoestrogens -- man-made estrogens that lower testosterone. Choose organic meat and produce instead.

Step 3: Lose weight
Reduce your body fat to reduce estrogen and increase testosterone. Lose weight gradually --1 to 3 pounds a week.

Tip
Lift weights to work several large muscle groups. Bench presses produce more testosterone than bicep curls.

Step 4: Hit the sack early
Sleep a minimum of 6 hours each night -- eight hours is better. Men who get little sleep produce less testosterone than men who sleep at least 6 hours.

Step 5: Unwind
Stop worrying and control your temper to lower your stress level and minimize your body's production of cortisol, a stress hormone that shuts down testosterone production.

Step 6: Wear loose clothes
Wear loose clothes to keep genitals cool -- and testosterone production running strong.

Tip
Avoid long, hot baths and hot tubs, which can also overheat your genitals and inhibit testosterone production.

Step 7: Get aroused
Boost testosterone by seeking sexual stimulation as often as possible. Getting an erection causes testosterone to rise significantly -- and is perhaps the most entertaining way to increase the male hormone!

Did You Know?
Young, healthy men produce up to 7 milligrams of testosterone each day.