Testosterone is a male hormone which plays a vital role in a man’s health and sexuality.  When men are young it pushes them through puberty and helps them become stronger, taller and more masculine.  During their teens and twenties, it is testosterone that raises the libido and sexual performance in men.  Unfortunately, when men reach their thirties, the production of testosterone slows down, in some cases causing changes in sex drive, hair growth, muscle development and weight. 

Men should take the issue seriously as it has been shown lately that a decrease in testosterone levels not only decreases libido, increases the loss of muscles and bone density but most importantly, it increases the risk of cardiovascular disease.

1. Lose all excess weight. The equation is simple, when your waistline increases, your testosterone level decreases.
2. Work out your biceps. Finnish researchers found out that men who lift weights regularly increase their testosterone levels by 49%.
3. Eat healthy fats. To lose weight does not mean to eliminate all fats from your diet. To protect your heart and keep your testosterone levels, eat foods rich in monounsaturated fats, like the fat found in oily fish, and olive oil.
4. Eat animal protein. Studies show that vegetarian diets lead to lower blood testosterone levels and higher amounts of “inactive” testosterone even when protein intake is the same.
5. Snack on nuts, they are rich in monounsaturated fats.
6. Reduce alcohol consumption.
7. Don’t skip meals. The body needs a steady supply of nutrients to produce testosterone.
8. Stop the stress. One of the main causes for a sudden drop in testosterone levels is stress.
9. Have a good nights sleep. Sleeping less than 7-8 hours a night can upset your body's circadian rhythm. That's why it's no wonder your testosterone levels are higher in the morning after a good night's sleep.
10. If you wear jockey shorts, switch to boxer-type underwear.

Give all of these changes a period of at least three months

Adrian Dobbs, M.D. of JohnsHopkinsUniversity states clearly..."Having a normal testosterone level is critical for maintaining lean muscle mass, sexual potency and cognitive function".

Ken Goldberg M.D. of the Male Health Centre in Dallas states that between 8-12 million men have low or borderline low testosterone levels and 95% of them don't know it.