How to have a T-errific sex life

Testosterone fuels sexual power in both men and women. Here's how to ensure you're stocked up:

1. Exercise heavy and hard. Throwing around 3-pound dumbbells isn’t going to hack it. A Finnish study found that working at about 85% of your one-rep max for about six repetitions will increase testosterone.
   Doing exercises that use several muscle groups at once are best. Do "compound" exercises, like squats, bench press and back rows for three sets.


2. Decrease estrogen. Body fat increases estrogen and in turn decreases testosterone, a study at the University of Pittsburgh found. A pound or two generally won’t hurt, but 30% or more over your ideal weight will cause a hormonal shift.


3. Lose weight slowly. Starvation and Atkins-type diets decrease testosterone. When you cut calories drastically your body goes into starvation mode and subsequently stops making testosterone. (It does this because if you were starving you would not be trying to reproduce.) Penn State University found in a recent study that high amounts of dietary protein in the blood decreased testosterone produced by the tests.


4. Increase omega fatty acids. Studies have shown dietary "good" fats have a positive effect on testosterone. Your body needs fat to produce testosterone.


5. Don't overtrain. According to a study at the University of North Carolina, your circulating testosterone can plummet by as much as 40% if you don’t take adequate rest between workout days. I recommend working out four days per week and no more than two days in a row.


6. Cut back on alcohol. Alcohol affects the endocrine system, causing your testes to stop producing the male hormone.


7. Get enough sleep. Sleeping fewer than seven to eight hours a night can mess up your circadian rhythm, thus reducing testosterone levels.

Follow-up reading:

The Testosterone Syndrome
The Natural Testosterone Plan
The Savvy Woman's Guide to Testosterone

Comments

[DerivativeRe]

Good points all. Especially the over-training and alcohol recommendations.