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What do you need to produce testosterone? All information on the question: how to raise testosterone in a man at home? The impact of proper nutrition on testosterone

Beginning around the age of 30, testosterone levels in men begin to decline, falling steadily over the years.

Testosterone, a hormone produced primarily by the testicles, is often associated with the epitome of "masculinity" (although women also have testosterone).

Indeed, it plays an important role in a man's sexual and reproductive life, influencing factors such as sexual and reproductive function, muscle mass and hair growth, as well as such less noticeable, but no less important aspects, as maintaining bone density, red blood cell levels and well-being.

Beginning around the age of 30, testosterone levels in men begin to decline, falling steadily over the years.

Testosterone production in men is negatively affected by a wide range of chemicals, including prescription drugs such as statins. At the same time, estrogen levels tend to increase due to ubiquitous exposure to estrogen mimics found in food, water, and environmental pollutants.

How to replenish?

If you are a man and are experiencing symptoms:

decreased sex drive,
erectile disfunction,
depressive mood,
difficulty concentrating and memory,

and you think that low testosterone levels are to blame for all this, then it can be checked. Because testosterone levels fluctuate throughout the day, you'll probably need more than a blood test to get the real picture.

If testosterone levels are really low, there are a number of synthetic and bioidentical testosterone products on the market, as well as DHEA - androgen precursor prohormone , found in abundance in the human body, meaning it is the largest raw material that the body uses to produce other vital hormones, including testosterone in men and estrogen in women.

I recommend using only bioidentical hormones and only under the supervision of a holistic medical doctor who will monitor hormone levels to see if additional supplements are needed.

But before you choose this path, learn about the many other strategies that you can use to increase testosterone levels naturally. They are suitable for almost everyone, since they have only beneficial "side effects".

9 Ways to Increase Testosterone Naturally

1. Lose weight

If you are overweight, then reset extra pounds can increase testosterone levels, according to a study presented at the 2012 Society of Endocrinology meeting. Let's begin with overweight men are more likely to have low testosterone levels, so this is an important move - to increase the production of testosterone in the body when you need it most.

If you are serious about losing weight, you need to severely limit the amount of processed sugar in your diet as more and more evidence suggests that excess sugar and, in particular, fructose is the main factor in the obesity epidemic. Therefore, eliminate sugary soda from the diet - this is important, as is the restriction of fructose, which is present in processed foods, fruit juice, excess fruit, and so-called "healthy" sweeteners such as agave syrup.

In addition to avoiding or severely limiting fructose, it is critical eliminate all grains and milk (even raw) from the diet. Milk contains a sugar called lactose, which has been shown to increase insulin resistance, so if you want to lose weight, it's smart to cut out milk.

Refined carbohydrates, such as breakfast cereals, buns, waffles, bagels, pretzels and most other processed foods are also quickly broken down into sugar, increasing insulin levels and causing insulin resistance, which is the number one underlying factor in almost all known chronic diseases including weight gain.

Once you've eliminated these problem sources from your meals, you'll need to replace them with healthy alternatives like vegetables, and healthy fats(including natural saturated fats!). The body prefers to get carbohydrates from micronutrient-rich vegetables rather than grains and sugar because vegetables slow down the conversion to simple sugars like glucose and lower insulin levels.

Once you've eliminated grains and sugar from your diet, you'll need to drastically increase the amount of vegetables you eat, as well as try to eat protein and healthy fats on a regular basis.

2. Doing High Intensity Exercise

Both intermittent fasting and short intense exercise have been shown to increase testosterone levels.

Short intensive workouts have a beneficial effect on the growth of the level and prevent its decline. Unlike aerobics or long-term, moderate-intensity exercise, which have been proven to have negative or negative effects on testosterone levels.

Intermittent fasting increases testosterone levels by increasing the expression of satiety hormones, including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK) and melanocortins, known to enhance the beneficial effects of testosterone, increase libido and prevent age-related decline in testosterone levels.

After training, eat something with whey protein - this will further enhance the effect of satiety/increasing testosterone levels (hunger hormones affect testosterone and libido in the opposite way).

Here short description typical high-intensity Peak fitness complex:

R warm-upwithin three minutes.
Performing the exercise - as hard and fast as you can, for 30 seconds. You should feel like you can't go on for a second more.
Recovery at a slow or moderate pace for 90 seconds.
Repeat the high intensity exercise and recovery 7 more times.

As you can see, the entire workout takes only 20 minutes. It's really a wonderful thing. And of those 20 minutes, 75 percent of the time is spent warming up, recovering, or cool down. In fact, intensive work is given 4 minutes.

3. Eat more zinc

Mineral zinc is very important for testosterone production, and dietary supplementation for six weeks has been shown to significantly improve testosterone levels in men with low testosterone levels.

Similarly, studies have shown that restricting dietary sources of zinc leads to a significant decrease in testosterone levels, while supplementing with zinc increases it - and even protects men from exercise-induced decline in testosterone levels.

The best source of zinc is diet; Along with protein-rich foods such as meat and fish, other good nutritional sources of zinc include milk, raw cottage cheese, beans, and raw milk yogurt or kefir.

If you are a vegetarian or meat eater, you may find it difficult to get enough zinc from your diet, mainly due to traditional management practices. Agriculture which rely heavily on the application of chemical fertilizers and pesticides. These chemicals deplete soil nutrients, such as zinc, that plants need to absorb before they can be passed on to you.

In many cases, you are destroying the nutrients in foods even more when you cook them. Cooking most foods (and especially the over-processing that many of us do) drastically reduces their levels of nutrients such as zinc.

If you decide to take zinc supplements, stick to no more than 40mg per day. as this is the recommended upper limit of normal for adults. Too much a large number of zinc can interfere with the body's ability to absorb other minerals, especially copper, and may cause nausea as a side effect.

4. Strength training

In addition to peak fitness, strength training is also a well-known way to increase testosterone levels, as long as you're doing it really hard. When doing strength training to increase testosterone levels, it's best to increase the weight and decrease the reps, and then focus on exercises that work a lot of muscles, such as deadlifts or squats.

By slowing down the pace, you will complete the workout in "turbo mode". By slowing down your movements, you are essentially turning them into high-intensity movements. Super slow movement allows the muscles at the microscopic level to access the maximum number cross bridges between the fibers of proteins that produce movement in the muscles.

5. Optimizing Vitamin D Levels

Vitamin D is a steroid hormone necessary for the healthy development of the sperm cell nucleus, it helps maintain sperm quality and sperm count. Vitamin D also increases testosterone levels, which can increase libido.

Therefore, the first step to getting all useful properties vitamin D - find out its level in the body using an analysis for the level of 25 (OH) D, or, as it is also called, 25-hydroxyvitamin D.

The BEST way to keep your vitamin D levels within the recommended range is with sun exposure; Expose as much of the surface of the skin to the sun as possible until it turns slightly pink, preferably at noon - this is usually enough to ensure the production of vitamin D in the right amount. If you can not stay in the sun, you can use safe solarium(only with electronic, not magnetic ballast to avoid unnecessary exposure to electromagnetic fields).

As a last resort, vitamin D3 supplements can be taken orally, but studies show that an adult needs 8,000 IU of vitamin D per day to raise levels above 40 ng/mL, which is the absolute minimum for disease prevention.

6. Reduce stress

When you are experiencing severe stress the body releases stress hormone cortisol in great numbers. This hormone actually blocks the action of testosterone, presumably because, from a biological point of view, the behavior associated with testosterone (mating, competition, aggression) reduces the chances of surviving in an emergency situation (therefore, thanks to cortisol, the reaction is dominant " fight or flight").

In today's world, chronic stress and the associated rise in cortisol can mean long-term blocking of testosterone action, which is exactly what you're looking to avoid.

My favorite way to manage stress - EFT (Emotional Freedom Technique), which is similar to acupuncture, only without the needles. It's comfortable and free way unload emotional baggage quickly and painlessly, besides, it is so simple that even children can master it.

Other common and successful ways to reduce stress include such as prayer, meditation, laughter and yoga.

7. Limiting or Avoiding Sugar

After you eat sugar, testosterone levels drop, probably because sugar raises insulin levels, which is another factor that leads to low testosterone levels.

Remember to limit your intake of foods that contain extra sugar and fructose, as well as grains.

If you're struggling with a sugar addiction and you're having a hard time dealing with sugar cravings, I highly recommend giving it a try. energy psychology method, called turbo tapping, which has helped many "soda junkies" kick their sugary habits.

8. Consuming healthy fats

Healthy fats are not only mono- and polyunsaturated fats, such as in avocado and nuts , but also saturated, as they are very important for increasing testosterone levels. Studies show that a diet containing less than 40 percent of energy in the form of fat (and that is mainly animal-based, i.e., saturated) leads to a decrease in testosterone levels.

My personal diet is 60-70 percent healthy fats, and other experts agree that The ideal diet is 50 to 70 percent fat.

It is important to understand that the body needs saturated fats of animal and vegetable origin(e.g. meat, dairy, certain oils, and tropical plants such as coconuts) for optimal performance , and if you ignore this important food group in favor of sugar, grains and other carbohydrates, your weight and health are almost guaranteed to suffer.

Examples of healthy fats:

9. Increase Intake of Branched Chain Amino Acids (BCAAs)

Studies show that BCAAs lead to higher testosterone levels, especially when taken along with resistance training. While BCAAs are available in supplement form, the highest concentrations of them, such as leucine, are found in dairy products, especially quality whey protein cheese.

Even when you get leucine from your natural diet, it is often wasted or used as a building block instead of an anabolic agent. Therefore, in order to create the necessary anabolic environment, one should increase the intake of leucine beyond the usual level.

However, keep in mind that using leucine as a free form amino acid can be quite counterproductive, as when free form amino acids are artificially introduced, they quickly enter the circulatory system, impairing insulin function and therefore glycemic control of the body. So ideal form of leucine - from food, it is she who will be useful to the muscles and does not have side effects. published

Impotence, weight loss, causeless fatigue, apathy and even gynecomastia (breast enlargement in men) - all this can be a consequence of low testosterone levels.

When a deficiency of this main male hormone is detected, people immediately rush to the pharmacy, buy pills, the action of which is aimed at increased production of the hormone. However, you should not rush into this, because synthetic drugs often lead to side effects.

The solution to the problem can be found by contacting folk recipes. Therefore, today we will look at how to increase testosterone in men with folk remedies.

Causes of low testosterone

The main reasons for the decrease in the male hormone in descending order:

Age - than older man becomes, the less testosterone he produces. After age 40, hormone levels drop by 15%, and after age 50, it can drop another 20%. The maximum level of the main male hormone is observed at the age of 18–30 years.. Then there is a smooth (sometimes sharp) decrease in testosterone by 1-2% per year.
Bad habits.
Bad nutrition.
Absence physical activity.
Lack of sleep.

Soaps, body lotions, products household chemicals, deodorants, plastic utensils - all these things contain bisphenol - a substance that reduces testosterone levels. Therefore, it is desirable to reduce the use of these items in everyday life.

To increase the level of this hormone, you need to follow a number of rules:

Healthy food.
Exercise.
Avoid stress.
To get rid of bad habits.
Normalize sleep and wakefulness.
Have a regular sex life.
Strengthen the body.

Watching erotic films will help to quickly increase testosterone in men.

The effect of sleep on testosterone levels

Still not sure how to increase testosterone at home naturally? For many men, it is enough just to get enough sleep, and not work for days, resting only 3 hours a day.

The correct mode of sleep and wakefulness is very important for men's health. While sleeping in human body there is a maximum concentration of sex hormones, including testosterone. That is why, waking up in the morning, many men experience an erection.

Now think about what happens to the male body if he gets up early, does not get enough sleep? Sex hormones simply cannot, they do not have time to develop for a short rest, in the future they become less and less.

Therefore, in order not to experience all the hardships of low testosterone, you need to:

Sleep at least 7 hours a day.
Provide normal conditions in the room: sleep in silence, in a well-ventilated bedroom.
Go to bed no later than 12 noon.

During constant emotional stress caused by conflicts at work, quarrels in the family, failures in professional activities, stress hormones are constantly produced in the body. Those, in turn, lead to the release of cortisol, a substance that neutralizes testosterone.

In order not to lower the level of this hormone, you need to learn how to control yourself. In overcoming stressful situations will help / help:

sport;
breathing exercises;
gymnastics;
the ability to protect yourself from negative situations;
walking (slow walk in fresh air);
psychologist consultation.

If you have no desire to have sex, you feel constant fatigue, weakness, then most likely your testosterone level has decreased.

In most cases, proper nutrition will help raise the level to normal levels.

1st place: sea fish. It contains a large amount of zinc, which contributes to increased production of the hormone. It is especially useful to eat perch, salmon, herring, anchovies, sardines.

2nd place: walnuts . They contain a lot of zinc, phosphorus, vitamin E. These substances contribute to the production of testosterone, stimulate sexual excitement, energize a man, fight sexual impotence. To enhance the effect, walnuts should be eaten with honey.

3rd place: berries. Cranberries, blueberries, watermelon, raspberries - these berries stimulate the production of the hormone.

4th place: fresh fruits and vegetables. The following foods will help arouse sexual desire in a man, give him self-confidence, and improve reproductive abilities: broccoli, carrots, pumpkin, avocados, grapes, pomegranates, oranges, plums, dates.

5th place: greens. Parsley, cilantro, spinach, onion, garlic contain a lot of zinc, which is responsible for the production of testosterone.

Knowing now what to eat for men's health, you can prevent a decrease in testosterone. But, in addition to eating the above products, you need to follow the principles of a healthy diet:

Don't overeat.
Eat often, but in small portions.
Drink more water.
To refuse from bad habits.
Eat dinner 3 hours before bed.
Avoid foods that lower testosterone levels.

What foods can lower testosterone levels? These are products such as: salt, sugar, caffeine, white bread, full-fat milk, vegetable oil, carbonated drinks.

The Best Supplements to Raise Testosterone in the Blood

If you do not know how to increase testosterone in a man's body without drugs, then we will help you.

After all, there are a large number of natural supplements, thanks to which you can raise the level of the hormone. Read about the most effective supplements below.

Turmeric

Our ancestors knew about the action of this spice, they were sure that turmeric increases sexual desire, fights various diseases in men, increases potency.

Scientists conducted an experiment and concluded that after the use of this spice in men, the pressure in the genital tissues rapidly increases.

They also found that with regular use of spices, the level of estrogen in the male body decreases, and this contributes to increased production of testosterone.

Turmeric contains curcumin, a substance that increases the level of the hormone testosterone, which helps to quickly burn subcutaneous fat. In addition to the fact that the spice increases testosterone, it also has other properties:

normalizes the hormonal background;
improves sperm quality;
helps to increase libido;
prevents the risk of prostatitis.

To increase testosterone, it is enough to add spice to various dishes every day.. You can also mix the spice with water (1 teaspoon of powder per 200 ml of warm water) and drink the drink immediately. accept this folk remedy 2 times a day for 2 months.

Tribulus

This supplement is non-hormonal, its action is aimed at increasing the production of one's own testosterone, and not at getting it from the outside. It is this drug that differs from pharmaceutical drugs.

Tribulus Natural Remedy is not only for athletes gaining muscle mass but also for ordinary men. With this supplement, you can:

improve the production of ejaculate;
increase erection;
improve the quality of sex;
increase overall physical activity.

You need to take the Tribulus supplement from 1 to 3 months, then be sure to take a break for 2-3 months.

If you do not maintain the interval between courses, then complications may appear - the body will forget how to independently produce required amount testosterone and a person will eventually just develop a habit.

Treatment aimed at increasing testosterone is not indicated for everyone. Only a doctor can tell if a person needs to take hormonal drugs or not. Indeed, many pharmaceutical drugs inhibit the production of their own hormones and even lead to prostate cancer.

This bee product actively stimulates the production of testosterone, improves the process of spermatogenesis, the quality of seminal fluid, increases the speed of spermatozoa movement. If a man is fertile, then royal jelly will definitely help him.

It is produced in the glands of young bees to feed the queen. She, thanks to royal jelly, grows more than other bees, lives the longest and retains her reproductive abilities to the end. Similarly, royal jelly acts on men.

To increase testosterone, it is enough to take 20-30 mg of the drug per day.. In some cases, the dosage royal jelly can be increased. But this issue must first be discussed with the doctor.

You can buy royal jelly at a pharmacy or online.. The substance is produced in native form, honey mixture, as well as in the form of capsules, tablets and granules.

How to increase testosterone? Herbs will help

Knowing how to increase testosterone in men in natural ways, you can not only keep your loved one healthy, but also prevent Negative consequences hormone deficiency: prostatitis, hypertension, nervous disorders, obesity and more.

It promotes a rapid increase in the natural hormone testosterone.

It is necessary to grind the root of the plant, pour the resulting raw material with a glass of boiling water, let it brew for 10 minutes.

Strain and drink warm, 150 ml 2 times a day.

If it was not possible to find the root of Eleutherococcus, then you can buy a tincture with this plant in a pharmacy.

St. John's wort

This plant is a real male aphrodisiac.. Due to the rich composition of St. John's wort leads to an instant increase in the amount of testosterone, causes a rush of blood to the phallus.

You need to take 15 g of St. John's wort, pour them with 200 ml of water, boil for 20 minutes over low heat. After that, cover with a lid, put in a warm place, stand for 40 minutes.

It is necessary to take the infusion up to 6 times a day, 1 tablespoon before meals.

This plant fills the male body with vitality and tone..

It is able to quickly increase blood circulation in the genitals, lead to an increase in the amount of testosterone, and increase the sensitivity of erogenous zones.

You can simply add the crushed root of this plant to tea every day.

Tribulus creeping

The juice from this plant stimulates the production of testosterone, fights estrogen toxins in the body, restores the level of the main male hormone, without leading to an exaggeration of the amount of this hormone in the blood.

From the creeping tributary, you need to prepare a medicinal decoction: pour 1 tablespoon of grass with 250 ml of boiling water, put in a water bath (holding time - 30 minutes), strain, bring the volume with boiled water to its original value. Take a decoction of half a glass up to 4 times a day before meals.

Now you know how to increase testosterone in a natural, natural way. As you can see, you can do without drugs.

The main thing is to follow all the recommendations of a specialist during treatment, adhere to a healthy lifestyle, proper nutrition, physical activity . And then you don't have to think about problems with potency, erection.

Eliminating provoking factors that reduce testosterone, you will raise the level of the main male hormone.

A decrease in the level of testosterone in a man's body is called hypogonadism in medicine and can be caused by various reasons. But in any case, this is accompanied by quite serious consequences. Not everything can be influenced, since, for example, the development of "andropause" with age is inevitable, and some sexual dysfunctions are not so easy to normalize.

But still, there are ways to partially prevent this or normalize and force the body to produce more testosterone. Some of them are even able to quickly raise testosterone levels without chemistry. And the use of testosterone injections should be resorted to only in extreme cases, because it can be accompanied by a number of serious side effects (especially when taken in excessive amounts, as some athletes do).

one . Eat more zinc

Zinc is very important for natural testosterone production because it prevents the conversion of testosterone to (female hormone) by decreasing the activity of aromatase (an adrenal enzyme that converts testosterone to estrogen)

Zinc also promotes healthy sperm production and a higher sperm count. Decreased levels can cause low testosterone levels. But not vice versa, i.e. an excess of it will not give such an effect as making up for a deficiency.

Foods high in zinc are oysters (presumably a natural aphrodisiac), liver, seafood, poultry, nuts, seeds, and you can also purchase a special drug to increase this trace element in the body in a pharmacy. The daily intake of zinc is 50-100 mg.

2. Eat More Healthy Fats

Studies have shown that men who dieted with foods rich in healthy fats, such as monounsaturated fats and omega-3 fatty acids, had the highest testosterone levels.

Therefore, it is worth adding more healthy fats to the diet. This can be done by eating more nuts, seeds, oily fish (salmon, tuna, etc.), avocados, olives, vegetable oils, and natural peanut butter. These are all important foods that increase testosterone in a man's body naturally.

Eating very low fat can actually lead to lower testosterone levels because the body needs healthy fats in order to produce it.

BUT! This does not mean that you need to eat only high-fat foods to increase the amount of male hormones in the blood. You just need to make sure that at least 20-30% of your total daily calories come from healthy fats.

3. Remove excess fat (lose weight)

The more overweight you are, the higher the percentage of body fat and, accordingly, the higher the level of estrogen, because fat contains the enzyme aromatase, which converts the “masculine” testosterone into “female” estrogen. And this leads to a decrease in testosterone levels.

But don't resort to strict diets or cut too many calories from food when trying to lose weight. Since the body in a starving state or survival mode, which such actions will lead to, will stop producing testosterone. Therefore, when trying to lose weight and raise testosterone levels, you need to lose fat in the range of 0.4 - 1.5 kg per week. Mainly due to physical training and proper diet.

4 . Get rid of excess estrogen

Which makes a man fatter and weaker, will enable the body to produce more testosterone.

Eat more raw cruciferous vegetables such as broccoli, cabbage, cauliflower. Cruciferous vegetables contain a substance called diindolylmethane (or DIM), which helps the body get rid of excess estrogen. Buying for an extra level of diindolylmethane is not easy. But it is worth remembering that other types of cruciferous vegetables, such as Brussels sprouts, bok choy, radishes, turnips, greens, can also serve as a source of additional DIM, which will help get rid of excess estrogen. In the end, these are all also products that increase testosterone.

And you also need to include more fiber in your food, which will help to naturally cleanse the body and remove toxins that provoke excess estrogen. The most suitable for this are fruits, vegetables, nuts and beans, as they are rich in fiber.

You can also eat foods containing resveratrol. This is primarily the skin and seeds of red grapes and red wine. In addition to grapes and red wine, resveratrol is also found in peanuts, cocoa beans, berries and some other foods, as well as pine bark. Resveratrol will help the liver remove excess estrogen.

5. Try to avoid xenoestrogens

Xenoestrogens are synthetic substances that are similar in their action to natural estrogen. They are found in artificial products such as pesticides, artificial growth hormones and steroids, air fresheners and plastic containers. These xenoestrogens increase the levels of the female hormone estrogen and in doing so, again, decrease the levels of the male.

Therefore, to increase testosterone levels, you need to:

eat more environmentally friendly fruits and vegetables without pesticides. And if you have to buy fruits and vegetables in a regular grocery store, then you should wash them well, which will reduce the chances of getting xenoestrogens into the body.
you need to eat more naturally grown meat, instead of eating beef, chicken, pork, and even the milk of animals that have been raised with artificial growth hormones and steroids.
use glass to store food and water instead of plastic and polyethylene, which release xenoestrogens. They get into water and food, especially when heated. Even some canned foods with plastic lids contain xenoestrogens.
Do not use any perfume, cologne, or air freshener that contains parabens as one of the ingredients. Parabens are xenoestrogens.

Usually, xenoestrogens can accumulate in body fats. So best defense against xenoestrogens – loss excess weight(see point 3).

6. Sleep at least 6-8 hours every night

A University of Chicago study found that men who get little sleep have much lower testosterone levels than those who get 6-8 hours of sleep. According to research from the University of North Carolina, levels of this hormone can drop by as much as 40% when a man sleeps less than normal.

Testosterone levels are 30% higher in the morning than in the evening, and therefore a man is usually more sexually aroused in the morning.

Loss of morning erection or loss of sex drive in the morning can be a sign that testosterone levels are declining, so sleep should be normalized to 6-8 hours each night. During sleep, the body produces the most testosterone and better sleep, the more of this hormone the body will produce.

7. Get less stress

When the body releases the hormone cortisol, which stops the production of testosterone. Research led by the Population Council endocrinologist Matthew Hardy showed that the "stress hormone" (cortisol) suppresses the enzymes responsible for providing useful substances cells in the testicles that produce testosterone.
Cortisol also leads to a set of excess fat in the abdomen. And as mentioned earlier (point 3) - the more excess weight, the more estrogen and less testosterone.
You need to stop worrying about the little things, avoid physical overwork, maintain composure and think more positively in order to reduce stress levels.

A recent study showed that fans of the losing team had a 50% lower testosterone production after their team lost. And for the fans of the winning team, this figure rose to 100% or more.

8. 1000-1500 mg of Vitamin C per day

If it is difficult to avoid stress, then it is necessary to at least ensure that the body receives 1000-1500 mg of vitamin C per day. It helps lower cortisol levels, which allows you to produce more testosterone. Like zinc, vitamin C reduces the enzyme aromatase, which converts the male hormone into a female one.

Learn more about the benefits and harms of this vitamin. And also what is the difference between vitamin C and ascorbic acid.

9. Workouts

You can force the body to produce a lot of testosterone if you do complex exercises that train several large muscle groups. Squats, bench press, deadlift, pull-ups, dips, barbell overhead press. Although not as strong, it is also useful to do isolated exercises, for example, triceps, biceps, chest, etc.

But if you are trying to increase testosterone levels while building muscle, you should know that according to Swedish studies, to get the biggest boost in increasing testosterone levels during training, you should use loads heavy enough to allow you to do 3-5 repetitions per set. Also, you should not train for more than an hour and a half (the figure is approximate, a lot depends on the intensity), since after that the production of the aforementioned stress hormone begins. And it is very important to get enough rest so as not to provoke excess production of cortisol. Therefore, during strenuous workouts, sleep should last at least 8 hours so that the body can recover and produce more testosterone after training.

10. Trying to get the maximum sexual arousal.

In the absence of sufficient sexual arousal or sexual pleasure in recent times, especially after the age of 40, it is possible to dramatically increase testosterone levels, correcting this situation.
You need to start doing almost everything that can bring sexual pleasure. Studies by German scientists have shown that even just an erection causes the level of circulating testosterone to rise significantly. For fun, let's take a closer look at how these 3 studies prove how much your testosterone can rise after being sexually aroused...

In a study conducted by Ludwig Boltzmann at the Institute of Urban Ethology in Vienna, 10 men watched a 15-minute pornographic film and testosterone levels increased by 100 percent, i.e. 2 times.
Another study published by Psychoneuroendocrinology: After watching arousing movies by 9 men, testosterone levels increased within 10 minutes of sexual arousal.

The lack of sexual arousal or its rare presence can reduce the level of the male hormone. So if it's hard to get sexually aroused, then you can follow all the other 13 methods on this page to increase your testosterone levels, which will increase your libido.

11. Ensure adequate intake of vitamins A, B and E

Vitamins A, B and E (along with Vitamin C and zinc) play a critical role in testosterone production. The lack of these vitamins will lead to a decrease in testosterone. But if you eat a lot of fruits and vegetables, lean meats and nuts, then you should not worry too much about additional sources of them, both natural and drugstore multivitamins. After all, their lack is not such a frequent occurrence.

12. Do not overheat the testicles

The testicles of a man must be 2 degrees colder than the temperature of the whole body in order to ensure the normal functioning of the function of testosterone production. For this, they, in fact, are not in the stomach.

Therefore, you should not wear tight underwear, tight pants, take a long hot bath, or do anything else that can lead to an increase in testicular temperature. These can all block the production of male hormones, so it's best to wear loose-fitting clothing such as briefs or boxers to prevent your testicles from overheating.
In addition, the presence of excess fat in the body also leads to overheating of the testicles, so point 3 is again relevant.

13. Do not drink alcohol, do not eat grapefruit and soy

Even a small amount of alcohol creates difficulties for the liver - it starts to work more slowly. At the same time, estrogen production increases and testosterone production decreases, which can make a man look effeminate - the amount of facial and pubic hair will decrease, breasts will grow (unfortunately, not at the expense of muscles), become more emotional and lead to impotence. This is especially true of beer - a very harmful drink.

Alcohol reduces the level of zinc in the body (see point 1). Just like alcohol, grapefruits can slow down the liver rather than increase estrogen levels.

American scientists have identified a direct relationship between soy consumption and hormonal disruptions. But soon, Chinese scientists conducted similar studies, the results of which hormonal disorders were observed only with long-term replacement of other products with soy. But in any case, soy is a record holder in terms of estrogen content, it is now absolutely all genetically modified and products based on its proteins should be avoided.

14. Boost Testosterone by up to 40% with D-Aspartic Acid

D-aspartic acid will help increase testosterone very quickly, although not quite naturally. D-Aspartic Acid is an amino acid produced by the pituitary gland and testicles that quickly boosts testosterone production.

This substance also increases the production of sperm. The Journal of Endocrinology and Reproductive Biology reports that people who take 3 grams of D-aspartic acid every morning have increased their testosterone by 40%. But it is correct to take it not in the morning, but to divide these 2-3 g into 2-3 doses. It is mainly used by athletes, moreover, involved in a variety of sports, but most often bodybuilders.

Its price is not very high, and you can order it on the Internet or buy it in a sports nutrition store. It is part of a very large list of bodybuilding supplements. But it is important that this is not the L form of this amino acid, which is often found in sports nutrition, namely D. L-aspartic acid is able to convert to the D form inside the body, but does not in itself lead to the production of testosterone.

While this is the fastest relatively natural way to increase testosterone, the main downside is that the acid increases testosterone levels in the body while taking it. This, moreover, is silent in the description of preparations containing D-aspartic acid. If you do not exceed the norm, then its reception is not accompanied by any side effects, but it costs money and, moreover, is partially self-deception.

15. Tribulus terrestris extract

An amazing plant is the creeping tributaries. Since ancient times, this herbal plant has been used for thousands of years, especially among Eastern peoples, to combat impotence and other manifestations, as well as to increase libido. This, as it turned out, was the result of an increase in testosterone production in the body. Bulgarian scientists discovered the ability of this plant to increase testosterone levels back in the 80s of the last century. But Tribulus became popular not so long ago, thanks to the discovery of its additional properties to increase strength and endurance, as reported by one of the European medical communities. The main advantage for increasing testosterone levels in their use is that they do not increase testosterone production immediately at the time of administration, but normalize it. That is, even after completing the course of using Tribulus terrestris, the level of the male hormone will be higher, which cannot be said about D-aspartic acid.

A decoction or tincture of this herb will be useful not only for men, but also for women, by improving the processes of ovulation. But the decoction and tincture will not be as effective as the plant extract. Unfortunately, it's easy to get a fake. It will be difficult to recognize it, but you can begin to guess about it when there is practically no effect even after a long period of use.

You can buy dried herb of Tribulus terrestris and make tea from it, or make a tincture. Sometimes there are reviews with complaints about problems with the intestines and the lack of effect, but this will be the most natural way.

But the most popular Bulgarian drug in the form of tablets, which is an extract of tribulus creeping - "Tribestan". One pack of it costs from $30 (at the time of writing), and for the course you need several. When using "Tribestan" in bodybuilding, it is generally eaten in batches. There are many analogues in the form of tablets, their price is usually lower, but not by much. You can buy all this via the Internet, and it will be difficult to find even the most popular Trebestonin in pharmacies. I ordered one pack online to try. Expensive and did not notice any changes, perhaps because the course is several packs.

There are liquid concentrates. One example would be Tribestonin. This liquid extract tribulus creeping is inexpensive. One package is enough for a relatively long time, since the dose is 7 drops. Reviews about trebistonin on the net are almost all positive, but it is very clear that they are written by the sellers themselves. I tried it myself and I can say that it really has some positive effect. Even, it seemed that the muscles were in better tone. Although I do not rule out that it was all self-hypnosis.

Hormonal background - fundamentally important point to build a strong and enduring body. The work of the endocrine system affects the well-being, the intensity of training, the speed of recovery after exercise. Increasing testosterone levels will improve athletic performance and allow you to train more intensely. Today we will figure out what factors affect the level of testosterone in the body and what recommendations should be followed.

What determines the level of testosterone in the body

Testosterone is the main male sex hormone. The substance is synthesized in men from cholesterol molecules in the testes by Leydig cells. Less testosterone is produced by the adrenal cortex. Without this hormone, the formation of spermatozoa, adequate development of bones and muscles, the physiological distribution of adipose tissue and the sexual health of a man are impossible.

If you exercise regularly, watch your diet, do not have bad habits, then with a probability of 90% your testosterone level is within the normal range. A healthy lifestyle is the most affordable and safest way to increase testosterone.

The level of the male sex hormone is directly affected by the performance of some other hormones: cortisol (stress hormone), estradiol and estrogen (female sex hormones). The higher their level, the lower the level of testosterone in the body.

The following factors contribute to the increase in the level of antagonist hormones:

the presence of bad habits;
malnutrition;
few active image life;
taking medications and hormonal drugs;
high levels of everyday oxidative stress;
prolonged abstinence from sexual activity;
infectious diseases.

It should be noted that these factors can be not only a cause, but also a consequence of a reduced amount of the hormone. Low testosterone levels, weakness and apathy are interconnected, and often one ailment leads to the development of another.

Also, testosterone levels tend to decline with age. The peak of hormonal levels falls on 18-25 years. The recession begins at about 30-35 years old, and this is the reason for such a phenomenon as a midlife crisis. Decreased testosterone levels lead to a deterioration in well-being, a decrease in physical strength, fatigue, reduced libido and depression (- Wikipedia).

Norm of testosterone level

To find out the exact indicators of the level of hormones will help the delivery of tests. Testosterone values within the normal range will be as follows:

If the above factors that affect the level of testosterone do not apply to you, but the tests revealed low levels, contact an endocrinologist. He will find out the cause of the hormonal failure and develop a treatment plan.

Signs of a low concentration of testosterone in the blood are:

decreased sexual activity;
accumulation of visceral fat;
depression, depressed mood, hypochondria;
violation of sperm formation;
memory impairment;
myalgia, arthralgia;
bone pain;
dizziness, which is often accompanied by a feeling of heat (hot flashes);
gynecomastia.

If the indicators tend to the upper mark or even exceed it (which is extremely rare if you are not taking hormonal drugs), then there is no particular cause for concern. Most likely, this arises as a combination of genetic factors, fitness, young age and nutrition (- NCBI - National Center for Biotechnology Information).

Keep in mind that in some cases, the so-called aromatization is possible - the transformation of excess testosterone into estrogen.

Other side effects of increased testosterone:

acne (acne);
aggression, irritability, hysteria;
breast enlargement (gynecomastia);
hair loss;
high probability of developing prostatitis;
increase in blood pressure.

You can minimize the risk of their occurrence by taking aromatase inhibitors.

Changing the hormonal background is a long and systematic process that starts small. First of all, try to increase the level of daily physical activity. Do easy home workouts: There are tons of bodyweight exercises - push-ups, pull-ups, squats.

Effective in this regard and cardio load: jogging, swimming or cycling.

Spend more time outdoors, especially on sunny days. Vitamin D, which our body receives along with the sun, has a positive effect on testosterone secretion.

Watch your nutrition. Some foods contain phytoestrogens, which lead to an increase in the level of female sex hormones. These include beer, processed meat products (sausage, sausages, etc.), sweets, various snacks and fast food. It is necessary to reduce their consumption, or even better, completely abandon them and switch to a healthy diet.

Avoid bad habits. Smoking and alcohol are the main causes of low testosterone levels, as they provoke the production of stress hormones that lead to the breakdown of muscle tissue.

What to do if you can’t increase testosterone levels on your own

First of all, consult with a qualified endocrinologist. Only he will be able to correctly analyze your situation and draw up a clear step-by-step plan for normalizing the work of the hormonal system.

As a rule, in such cases they help. These are not hormonal drugs, so taking them is harmless to the body.

They contain natural ingredients and extracts that activate the production of your own testosterone.

Most often it is D-aspartic acid and tribulus extract. They can be purchased in pharmacies and sports nutrition stores.

It is also important to take a vitamin-mineral complex. First of all, pay attention to the concentration of B vitamins, they largely regulate the functioning of the endocrine system. The full production of testosterone is also impossible without sufficient intake of zinc and magnesium, so their dosage should also be sufficient.

It was with the aim of increasing testosterone that a product such as ZMA was developed. It consists of only three components: zinc, magnesium and vitamin B6. The proportion of active ingredients is approximately as follows: 20-30 mg of zinc, 400-500 mg of magnesium and about 10 mg of vitamin B6.

In the most advanced cases, when taking supplements does not help, the doctor may prescribe HRT - hormone replacement therapy. If the production of one's own testosterone is extremely low and significantly threatens the patient's health, it makes sense to take hormones of synthetic origin. This is a common practice in many European countries for men over the age of 50. The procedure is also used for menopausal women, but here the main task will be the opposite - to normalize the level of estrogen.

How to Boost Testosterone Naturally with Diet

We figured out what foods an athlete should not consume to maintain normal hormonal levels.

First of all, it is necessary to understand the mechanism of testosterone secretion. Cholesterol is the main fuel. From it, the pituitary gland produces luteinizing hormone, which is then converted into testosterone. Therefore, its production is impossible without a sufficient amount of healthy fats in the diet. It's about mainly about unsaturated fatty acids, which are found in red meat, fish, seafood, eggs, vegetable oils and nuts (- NCBI - National Center for Biotechnology Information).

Fat in the diet should not be less than a gram per kilogram of its own body weight.

Also, these products are rich in protein, essential amino acids and creatine, so they are great for gaining muscle mass.

For the production of testosterone, a number of vitamins and minerals are required: zinc, potassium, magnesium, vitamins of groups B, C and D. To do this, you need to eat on a regular basis:

citrus fruit;
herbs and green vegetables;
mineral water;
cereal crops;
legume crops.

You have to be careful with carbohydrates. Give preference to low carbohydrates: various cereals, pasta from durum varieties wheat and potatoes. from sweets and pastries in the diet should be a minimum amount.

If the body requires fast energy, then it is better to opt for fresh fruits, because in addition to fructose, they contain a lot of useful ones.

For example, two green apples a day will cover half your fiber requirement, and two large bananas will cover your magnesium needs.

How to prevent low testosterone levels in men

Testosterone is essential male body for a full life, so try to consistently maintain it at a high level.

For this you need:

Play sports and lead an active lifestyle. Three to four strength training sessions per week will be enough. Focus on, as they load several large muscle groups at once, which leads to a powerful hormonal response. Perform cardio exercise, it will help you to quickly utilize the reserves of subcutaneous fat. The less fat you have in your body, the less estrogen is produced and the more testosterone is produced - this rule works in reverse.
To refuse from bad habits. This is the simplest and effective method increasing testosterone levels. Your well-being will noticeably improve, due to which you will be able to work more fruitfully in gym. In addition, you will reduce the activity of catabolic processes in the body.
Follow nutrition. Of course, small deviations and indulgences in the diet can happen from time to time, but in general, you need to be guided by the basic rules of a healthy balanced diet: limit the intake of simple carbohydrates and saturated fats, remove all harmful foods from the diet, consume more fiber and vitamins, use only high-quality protein sources with broad amino acid profile, drink more pure water.
Minimize stress factors. Cortisol is the main hormone that prevents you from achieving athletic performance. Increased secretion of cortisol leads to the predominance of catabolic processes in the body: muscle tissue begins to break down, muscle tone decreases, metabolism slows down, and subcutaneous fat increases. This will prevent you from both gaining muscle mass and burning excess fat. To keep testosterone levels consistently high, try to ignore the negative. This is additional stress for the body, and in order to overcome it, it will require even more resources.
Follow the daily routine. Sleep is a key factor in the recovery process. During sleep, melatonin is produced, which improves the functioning of the central nervous system, and growth hormone, which helps muscles grow faster and fat break down faster. The slightest lack of sleep will deprive you of all these benefits. For the full restoration of all body systems, it is recommended to sleep at least seven hours a day.

Conclusion

Testosterone is a key hormone for the male body. Its optimal amount in the body has a positive effect on the quality of training, the growth of strength, mass and endurance. To increase the level of the hormone, optimize your lifestyle, nutrition, eliminate stress factors and bad habits.

Every man experiences low testosterone levels. If the condition is not associated with pathology, then it is not difficult to restore the level of androgens. In order to normalize the hormonal balance, both medications and other options are used: the principles of nutrition, exercise stress and much more. Consider how to increase testosterone in men without pharmaceutical drugs and side effects.

Increasing Testosterone in Men Naturally

The production of the male hormone is carried out by the testicles, the adrenal cortex, and the pituitary gland. You should know what effect testosterone has on the body in order to understand why androgen levels should be increased:

Regulation of the processes of sexual development, the formation of secondary sexual characteristics.
anabolic action. The activity of the hormone converts proteins and glucose into muscle tissue, which explains the property of building muscle and maintaining physical activity in general.
Normalization of the body's metabolic processes.
Obstruction of the growth of adipose tissue.
Blood sugar control.
Strengthening sexual desire, potency, ensuring the viability of sperm.

There are two types of androgens in the blood of a man's body:

The free form of testosterone is 2% of the total amount of the element. This is the active type, not associated with substances contained in the blood.
The bound form is 98% of the total and does not have the ability to act independently on tissue cells.

Regardless of the form of the hormone, a decrease in the level of concentration in the blood leads to the development of many pathologies. But to avoid diseases, let's figure out how to increase testosterone in men in natural ways.

Nutrition

Without proper nutrition, you can generally forget about the normalization of the level of androgens, since the production of hormones is a well-coordinated work of the entire life support system of the body. Low testosterone, how to increase? Include in your diet:

Foods rich in zinc. These are seafood of any kind, fish, nuts, pumpkin and sunflower seeds.
Magnesium is also a necessary mineral for increasing the concentration of the male hormone. Especially a lot of magnesium in legumes, soy.
Calcium and selenium can be "taken" from dairy products, poultry, cereals, offal, fresh herbs, nuts.
Vitamins. The fastest way to achieve the desired concentration of the male hormone is to take vitamins:

C is an antioxidant that inhibits the production of cortisol;
E - an antioxidant that helps insulin level high sugar;
D - ensures the absorption of calcium, converts the female hormone estrogen into weaker forms;
Omega-3, Omega-6 - acids that provide testosterone biosynthesis;
B is a group of vitamins involved in a chain of biochemical reactions that increase the synthesis of sex hormones.

Proteins, fats, carbohydrates will help raise testosterone. However, one should be more careful with fast-digesting carbohydrates and saturated fat. The former are found in sweets, the latter in fried meat, fatty and smoked dishes.
Water. Depending on the weight, a man should drink at least 1.5 liters of pure water (excluding soups, tea) per day. Water is not soda, sugary drinks, packaged juices.

Most healthy foods for men who want to know how to raise testosterone: seafood, fish, fruits, mushrooms, herbs, nuts, poultry meat. And now about what you need to remove from the diet altogether or minimize the amount:

Fast carbohydrates: pastries, chocolate, sweets, buns, white bread;
Fatty foods that contain a lot of cholesterol;
Effervescent, carbonated drinks, alcohol.

Important! Fatty foods do not include natural butter, vegetable oils. Moderate consumption of animal fats, lard, fatty cheeses is acceptable.

Normalization of sleep

Diet is not the only way to increase testosterone levels in men. Without a good, and most importantly, good rest, all attempts to change the diet and through products to achieve normalization of hormone levels are unsuccessful. The fact is that the phase of deep sleep is the period when most of sex hormones. And if you constantly lack sleep, then natural healing measures will not be effective. Healthy sleep for most people lasts 7-8 hours, but this is not the main thing. The main thing is a feeling of relaxation and cheerfulness during the ascent. Ideally, a man should wake up fully rested and without an alarm clock.

Sleep is an excellent remedy for many diseases, and in order for it to be correct, several conditions must be met:

Give yourself a chance to sleep.
Before going to bed (for 1-1.5 hours) turn off the TV, radio, other means of notification.
Ventilate the room.
Create perfect silence. If the neighbors are persistent and watch movies until the morning, earplugs will help.
Remove all lighting fixtures. If a street lamp shines directly into the eyes, curtains or a special sleep mask will cover it.

Everyone determines the best time for going to bed for himself - it depends on the natural biological clock, but it is believed that you need to go to bed no later than 23.00. And little advice: let yourself get enough sleep on the weekend. This means that you need to go to bed at the same time (at 23.00), but you can get up later.

Physical exercise

Numerous studies prove that men who maintain good physical shape are much less likely to ask how to increase testosterone levels. Help special exercises, methods. For example, weight training - they do not require special skills, a trainer, a gym. It is enough to create your own set of exercises and have a couple of bottles of water at home, which will perfectly replace dumbbells. The main thing is not to overdo it and follow the following rules:

The entire workout should last no more than 60 minutes. You can allocate time as follows: 15 minutes - warm-up, 45 minutes - the workout itself.
You should do it 3 times a week, and the break between workouts should be at least 1 day. This interval will allow the muscles and the whole body to recover.
You need to train large muscles: back, legs, chest. For this, squats, bench presses with traction lying / standing, push-ups, etc. are good. Classes with small muscles: biceps, triceps and others, do not give the desired concentration of the hormone - only training large muscles increases testosterone.
The weight of the projectile should be such that there are 8-10 repetitions, no more is needed. Do the last repetition at maximum effort.

The main criteria for classes will help you quickly get back to normal and provide not only a good level of male hormone, but also an attractive body.

Important! Strength training cannot last more than 45 minutes due to the fact that then cortisol is produced - a metabolic hormone that is an antagonist of testosterone.

There are other types of physical activity for those who cannot exercise, but want to increase testosterone, how to raise - choose for yourself:

Walking. Despite the simplicity of the exercise, this is an excellent natural way hormone increase. With a step, the testicles sway evenly (it is important to wear loose underwear) and set the pace for androgen synthesis. A kind of massage improves the hormonal background, and the effectiveness will not take long, especially if, by the nature of the work, the man did not walk much before.
Sprint run. This short-term "explosive" load provokes a surge in hormone production, but long-term cardio training leads to the release of cortisol, which is not at all necessary for a patient who wants to know how to increase testosterone levels in a man.
Exercises of the coccyx-pubic muscle, located in the perineum. These are tension-relaxation of varying intensity. Such exercises help improve blood flow, the transfer of testosterone from the production area to the bloodstream, from where the hormone has a positive effect on the entire body.

What should be avoided is cycling and/or moped riding. Training can be continued later, when the hormonal background normalizes. The fact is that such exercises are not always useful for the prostate gland, so it is better to refuse them for the duration of natural therapy.

Other boost factors

Additional opportunities for a natural increase in the hormone will be useful to everyone:

Exclusion of bad habits. For example, alcohol turns the male hormone into a female hormone (testosterone - estrogen), smoking causes a malfunction of the endocrine system, and drugs lead to the destruction of the hypothalamus. An exception can be made for a glass of dry red wine (natural), it inhibits the action of the aromatase enzyme, which is useful for metabolic processes. But you can drink wine no more than once a week and no more than 200 ml.
Lose weight and don't overeat. The more food enters the body, the more it spends energy on digestion, and at this time the process of hormone metabolism stops. In addition, excess weight leads to metabolic disorders, which provokes the production of the female hormone.
Moderate sexual activity increases the production of sex hormones. However, with an excess of intercourse, the result is just the opposite - testosterone decreases and is very noticeable.

Fact! Connoisseurs of flirting that does not turn into sexual intercourse have a much greater chance of a quick and natural increase in the male hormone than those who do not know how to flirt with women. Scientists have proven that simple communication with an attractive girl makes the body produce testosterone faster..

Nerves are the enemy of the male hormone. When stressed, the body produces cortisol, which reduces the concentration of androgens, but good mood increases the production of the desired element.
The sun's rays enrich the body with vitamin D, which is necessary to increase the concentration of androgens. This vitamin is not produced in the human body, so take sunbaths more often, but without undue zeal.

Testosterone is called the "hormone of victory", which means that the more victories, the higher the level of testosterone in men, how to increase if there are no victories? Psychologists advise changing your attitude towards achievements of any format: a mountain of washed dishes can become a victory, you just need to be able to see the joy.

Drugs that increase testosterone

Pharmacology offers a considerable list of means to increase the level of androgens:

Andriol. Contains testosterone undecanoate, helps to restore the normal balance of hormones. It is taken according to an individual scheme prescribed by a specialist.
Nebido is an injectable solution containing testosterone undecanoate.
Sustanon - testosterone injections for immediate results.
Adriol is a tablet preparation with the smallest list of contraindications and side effects. It is prescribed for infertility, age-related impotence.
Androgel is an external agent in the form of a gel that has proven itself in hormone replacement therapy. It has a pronounced antitumor, androgenic, anabolic effect.
Tribulus is a dietary supplement containing an extract of the plant tribulus terrestris, which provides a quick restoration of hormonal levels.
Paritet - dietary supplement, including extracts of tribulus plants, ginger root, yohimbe, many minerals and a vitamin complex.

Knowing how and how to increase testosterone in a man's body, you can quickly put your own health and masculinity in order. However, there is a danger of self-treatment: if the patient has systemic, endocrine, cardiovascular diseases, diabetes, then even natural natural therapy without consulting a doctor can be harmful.