High Testosterone and Muscle Mass
Testosterone (say it in your best Sean Connery voice)-that hormone essential to all things manly- including muscle mass. Even the fittest, most virile of the male population can benefit from a testosterone boost when it comes to bulking up. In fact, those men deficient in it, know how frustrating even maintaining muscle mass can be, let alone building it. If you’re severely deficient, see your physician immediately. Low testosterone can lead to a multitude of health problems. But for those who simply need to heighten their testosterone levels from time-to-time, diet and lifestyle changes can help.
Get enough sleep-I know you may find tucking yourself in early and catching some zzzz’s bad for your studly reputation, but the benefits are worth it. As well as being able to function better during the daytime, rest is necessary, as large amount of testosterone is produced while you sleep. In fact, decreased testosterone can lead to poor sleep, which makes for even lower testosterone levels. It’s a vicious cycle. So try to get in the habit of 6-8 hours of good, uninterrupted sleep now before your testosterone is affected. And don’t lean on sleeping aids to get rest either; they’ve been proven to have negative effects on testosterone production.
Sex-now I have your attention! If you’re in a committed relationship, regular sex (at least once a week) will increase your testosterone levels significantly. Make sure your partner knows it’s for health purposes as well as for pleasure!  Casual sex carries more risk than benefits, however.  So don’t think we’ve just given you an excuse to sow your wild oats.
Eat foods rich in Zinc-Zinc has a multitude of health benefits, including its ability to increase testosterone and sperm production. Foods rich in zinc include shrimp, beef, wheat germ, liver, oysters, pumpkin seeds, nuts and eggs. Eat up!
M is for Multivitamin-you should be taking one anyway, didn’t your mother teach you that? Multivitamins are rich in magnesium and vitamin B-6, essential for zinc absorption (and zinc raises testosterone levels, remember?)
Stay away from the booze-you heard me right. Bodybuilding.com reports alcohol can decrease your testosterone levels by 20%. It also goes straight to your beer keg and promotes stupid behavior in otherwise sensible adults.
Bring out your inner caveman-physical activity, the rougher and sweatier the better, unleashes the beast within man. Finding a safe outlet for aggression is a sure way to increase testosterone levels. After all, isn’t that what testosterone’s all about?