Increase testosterone in men. How to increase the male hormone testosterone: drugs, recipes, nutrition

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 your body fat percentage and, consequently, the higher your estrogen levels, because fat contains the aromatase enzyme, which converts “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.

four . 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.
• eat more naturally grown meat instead of 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. Therefore, the best defense against xenoestrogens is weight loss (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 the better the 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 Population Council endocrinologist Matthew Hardy has shown that the "stress hormone" (cortisol) suppresses the enzymes responsible for supplying testosterone-producing cells in the testicles.
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 by 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 from sexual arousal.

The lack of sexual arousal or its rare presence can reduce the level of the male hormone. Therefore, if it is difficult to get sexually aroused, then you can follow all the other 13 methods on this page to increase testosterone levels, which will increase 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 bypassed.

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 lead to the production of testosterone by itself.

Although this is the fastest relatively natural way to increase testosterone, the main disadvantage is that the acid increases the testosterone level 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 are 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 Tribulus terrestris extract 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.

Testosterone is one of the most important hormones produced by the endocrine system. It can be found in both sexes, but it is especially abundant in men. And for them it is important in the first place. It is this hormone that is responsible for those properties of the body of a man that make him biologically different from women. And therefore, it is extremely important for a man to maintain a sufficiently high level of this hormone. But, nevertheless, sometimes malfunctions occur in the functioning of the endocrine system, and the level of the hormone decreases. Can this phenomenon be prevented?

Norms of testosterone

In men, testosterone is synthesized in the gonads - the testicles (testicles), as well as in the adrenal cortex. According to the chemical structure, the substance belongs to the class of steroids. The pituitary and hypothalamus are also involved in the process of hormone synthesis, which secrete enzymes that command the endocrine system to begin hormone synthesis.

For the most part, testosterone in the body is associated with various proteins. Free testosterone makes up approximately 2% of the total hormone. Testosterone in young men aged 18-20 years reaches its maximum concentration. Then the hormone levels begin to decline. From around age 35, testosterone levels drop by 1-2% per year. A decrease in the amount of the hormone in the blood in men with age is a natural process. However, it is not uncommon for a situation where a low level of the hormone occurs in young and middle-aged men. This situation, of course, is not normal and requires treatment.

The norm of testosterone in the blood in men for different ages

Why do men need testosterone?

Testosterone is responsible for the formation of the male body type. This process begins in infancy, continues through childhood and adolescence, and ends in adulthood. However, the role of testosterone is not only in the formation of reproductive organs and external sexual characteristics. Testosterone plays a significant role in metabolism, in maintaining human health. With its participation, the process of spermatogenesis is carried out. Testosterone is responsible for the formation of the muscular and skeletal system, for the regulation of body weight. Testosterone is also responsible for many mental processes. For example, testosterone neutralizes the effects of the stress hormone cortisol. Due to the effect of the hormone, a man feels the joy of life and optimism.

Symptoms of low testosterone

Men with low testosterone have a number of symptoms that are often not associated with this cause. It:

• loss of interest in the world around
• decreased libido or impotence,
• obesity,
• feminization - loss of body hair, gynecomastia,
• decrease in muscle mass,
• memory impairment, distraction.

Causes of low testosterone

Hormone levels can decrease for various reasons. But, as a rule, they are divided into primary, caused by diseases of the endocrine system, and secondary, caused by external factors and factors associated with a person's lifestyle.

What factors can lead to a decrease in hormone levels? It:

• sedentary lifestyle,
• malnutrition,
• excess weight,
• unbalanced sex life
• bad habits,
• lack of sleep,
• medical treatment,
• exposure to harmful substances from the environment.

Sedentary lifestyle

It is well known that movement is life. This rule is true for all people, but especially for men. Nature arranged the male body so that it was convenient for him to constantly engage in various physical exercises. Previously, men were engaged in hunting, farming, cattle breeding and fought. All these activities required a lot of endurance and physical activity, which were maintained at the proper level due to high testosterone levels. Now, most men are engaged in sedentary work, which does not require a high level of the hormone.

Of course, there is no need to return to the habits of the ancestors in order to raise the level of the hormone, however, it is useful to remember that regular exercise is necessary to maintain the optimal male form. It has long been established that intense physical exercise contributes to the production of testosterone in the blood in men. This is a natural reaction of the body, since without this hormone, muscle growth is impossible.

Improper nutrition

Not all foods that we consume contribute to maintaining sufficient testosterone levels. Food should contain the required amount of trace elements, vitamins, proteins, fats and carbohydrates, both from animal and vegetable sources. Both overeating and insufficient, irregular nutrition lead to the fact that testosterone is reduced.

Excess weight

Extra pounds in a man is not just a defect in appearance that spoils the typical look of a tough macho. In fact, adipose tissue cells are factories for the production of the testosterone antagonist estrogen. In addition, in body fat, testosterone can also be destroyed and converted into estrogen.

Irregular sex life

Regular sex also contributes to the production of testosterone, especially in adulthood. However, it should not be too frequent (no more than 2-3 times a week), because in this case the opposite effect will be observed - the hormone level will decrease.

Alcohol

A popular stereotype associates masculinity with a tendency to consume alcoholic beverages in large quantities. And absolutely in vain. It has been established that alcohol negatively affects the centers of the brain responsible for the formation of the male hormone, as a result of which the body starts the reverse process - the conversion of testosterone into estrogen.

Surely, beer lovers can smile indulgently here - after all, their favorite drink contains relatively little alcohol, and for this reason, it would seem, should not seriously affect testosterone levels. But this is absolutely not the case. Beer contains a large amount of plant estrogens. Thus, beer is an even greater enemy of the male hormone than strong drinks.

stress

During stress, the body releases a hormone called cortisol. This hormone does not directly affect the amount of testosterone. However, cortisol can block testosterone receptors, making testosterone useless. Thus, stressed men experience the same symptoms as testosterone deficient men.

Lack of sleep

Most men are well aware of the feeling of a spontaneous morning erection. This phenomenon is largely due to the fact that in the morning there is the highest level of testosterone. Most of this hormone is produced at night, during sleep, and deep, not superficial.

Diseases

Many somatic diseases can cause a decrease in testosterone. This is especially true of diseases affecting the androgynous system, such as prostatitis. But diseases such as diabetes, hypertension, lipid metabolism disorders, and leukocytosis can also affect the level of the hormone.

Medical treatment

Testosterone is often reduced under the influence of medications. These include carbomazepine, veroshpiron, tetracycline, magnesium sulfate, glucocorticosteroids. As a rule, a decrease occurs only with prolonged use of drugs, and after stopping their intake, the hormone level returns to normal.

Environmental pollution

Modern civilization poisons our body with many chemicals that negatively affect testosterone levels. Especially a lot of these substances in the exhaust gases of cars. Studies show that gas station workers have lower levels of the hormone. But household chemicals are also not without substances harmful to the male hormone. In particular, these include bisphenols found in many personal care products and detergents - shampoos, lotions, liquid soaps, etc., as well as in plastic dishes.

How to increase testosterone in men?

If you do not know how to increase the level of this hormone, then you can consult a doctor for advice. However, before starting treatment, you should understand the origins of the situation. A decrease in the level of the hormone can be caused by a variety of reasons, and therefore the increase in testosterone in men depends on many factors. Of course, there are also hormonal preparations containing testosterone. However, they are recommended to be taken only in exceptional cases, for example, in cases of pathologies of the endocrine organs, since they will not replace the hormone produced naturally.

So, how to increase testosterone naturally?

Do sport

Men who exercise regularly do not usually have problems with testosterone. Most suitable for this purpose are exercises aimed at developing various muscle groups of the body, for example, on weight machines. Classes should be quite intense, but not very long. The main thing here is not to overdo it, because otherwise the body will perceive classes as stress, and at the same time cortisol will be produced. To increase the production of testosterone, it is enough to exercise for about an hour a day, and not every day, but 2-3 times a week.

Photo: ESB Professional/Shutterstock.com

Improve nutrition

To increase testosterone, you should streamline your diet, do not overeat, eat 3-4 times a day and no later than 3 hours before bedtime.

Maintaining a reasonable balance between proteins, carbohydrates and fats is what increases the level of the hormone. In addition, there are certain substances that directly stimulate the production of testosterone in the body.

Cholesterol

Most testosterone is made in the body from cholesterol. Therefore, the diet should include foods containing it in large quantities:

• fish,
• meat,
• liver,
• eggs,
• caviar,
• whole milk.

Of course, the measure should be observed here, since food rich in “bad” cholesterol can lead to problems with the cardiovascular system.

Zinc

Zinc will help increase the level of the hormone in the body. This trace element is directly related to the production of testosterone. There is a lot of it in seafood, fish, nuts, seeds - sunflower and pumpkin seeds, cheeses, and some vegetables.

What else can raise the level of the hormone? The diet is also recommended to include foods containing selenium, vitamins C and B, the essential amino acid arginine (meat, eggs, peas, sesame, almonds, cottage cheese, peanuts, milk), as well as cruciferous plants - cabbage, broccoli, etc. . Plain water also plays a significant role. It is necessary to drink plenty of clean water (at least 2 liters per day).

In addition to alcohol, coffee consumption should be reduced. It has been established that a single cup of coffee contributes to the burning of the male hormone in the body. True, this effect does not last long, however, regular coffee consumption can lead to the fact that testerone levels will drop significantly.

Another product that is harmful for maintaining a high level of the hormone is soy. Studies show that soy contains a lot of plant estrogens.

Exposure to harmful chemicals

To increase testosterone, you should also minimize the impact on the body of harmful substances contained in the city air. To do this, you should spend more time outside the city, in nature. When traveling by car and standing in traffic jams, you should completely close the windows. It is also recommended to stop using household personal care products containing bisphenol - lotions, shampoos, etc. For washing, you can use ordinary toilet soap. Even toothpastes contain bisphenol, so you should take the minimum amount of toothpaste - no more than a pea.

Dream

To increase testosterone, you need to get plenty of sleep, as good sleep affects the level of the hormone in the body. It is recommended to sleep at least 7 hours a day, and preferably 8-9 hours. It is important to consider that sleep should be deep, not superficial.

Regular sex life

The level of the male hormone is negatively affected by both abstinence from sexual activity and too frequent sex. It should also be noted that simple communication with the fair sex, as well as viewing men's magazines and frank videos, also contributes to the release of the hormone.

Tan

To increase testosterone, you should also sunbathe a lot. During exposure to the sun, vitamin D is formed in the body, which favorably affects the production of the hormone. This factor should also not be discounted.

Drugs that increase testosterone

However, natural methods require a lot of effort and time. If you do not know how to quickly increase the level of the hormone, then you can resort to the help of drugs. Now in pharmacies you can buy a lot of drugs to increase testosterone. These are dietary supplements, and hormonal drugs that should be taken as directed by a doctor. Testosterone preparations in a pharmacy are usually sold by prescription.

The main drugs designed to increase hormone levels:

• testosterone propionate (injections),
• testosterone undecanoate (tablets),
• proviron,
• hormone production stimulants (Cyclo-Bolan, Parity, Vitrix, Animal Test).

Do not confuse pills to increase testosterone levels and means to increase potency. The former do not directly affect potency, although they can indirectly have a positive effect on it. The principle of action of the latter, as a rule, is not associated with an increase in the level of the male hormone.

Physiology

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How can you increase testosterone in men?

The hormonal background is a fundamentally important moment for building a strong and hardy body. The work of the endocrine system affects your well-being, the intensity of training, the speed of recovery after exercise. Increasing testosterone levels will improve your 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?

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;
• inactive lifestyle;
• taking medications and hormonal drugs;
• high levels of everyday oxidative stress;
• prolonged abstinence from sexual activity;
• infectious diseases.

It should be noted that the listed 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 such a phenomenon as a midlife crisis is connected with this. Reduced testosterone levels lead to poor health, reduced physical strength, fatigue, decreased libido and depression.



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.

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. 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 oral 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. This procedure is also used for menopausal women, but here the main task will be the opposite - to normalize the level of estrogen.



How to increase testosterone naturally through 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. We are talking mainly about unsaturated fatty acids, which are found in red meat, fish, seafood, eggs, vegetable oils and nuts. 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, durum wheat pasta 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 a decrease in testosterone levels in men?

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

For this you need:

1. 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.
2. To refuse from bad habits. This is the simplest and most effective method of increasing testosterone levels. Your well-being will noticeably improve, due to which you will be able to work out more fruitfully in the gym. In addition, you will reduce the activity of catabolic processes in the body.
3. 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.
4. 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.
5. 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.

Testosterone is a steroid hormone in men produced by the testicles and adrenal glands. A small amount of it is also found in women, which is produced by the ovaries. At any age, it is important for both men and women to maintain normal testosterone levels in order to avoid health problems.

What is the danger of a decrease in testosterone in men

From the age of 25-30, the level of steroid hormone in men begins to decrease and the risk increases:

What is the danger of a decrease in testosterone in women

A decrease in testosterone levels in women occurs after 20 years and is fraught with:

• obesity - due to an imbalance between this hormone and estrogen;
• slowing down metabolism;
• fragility of bones;
• changes in muscle tissue.

Low testosterone levels can be normalized naturally.

Exercise and weight

Physical exercise is the most effective way to raise testosterone levels and prevent diseases caused by an unhealthy lifestyle.

Important facts about the benefits of exercise:

Complete Diet

Food affects the amount of testosterone. Constant malnutrition or overeating disrupts hormone levels. Food should have a balanced composition for:

Foods containing cholesterol increase testosterone.

Minimizing stress and cortisol

Constant stress increases the production of the hormone cortisol. Its high levels can quickly lower testosterone levels. These hormones are like swings: when one rises, the other falls.

Stress and high cortisol levels can increase food intake, leading to weight gain and obesity. These changes can negatively affect testosterone levels.

To normalize the hormonal levels, it is necessary to avoid stress, eat a diet based on natural products, exercise regularly and lead a healthy lifestyle.

Sunbathing or Vitamin D

Vitamin D works as a natural testosterone booster.

Sunbathing or regular intake of 3000 IU of vitamin D3 per day increases testosterone levels by 25%. This applies to older people: vitamin D and calcium also normalize testosterone levels, which reduces the death rate.

Vitamins and Mineral Supplements

Multivitamins help improve health. For example, vitamin B and zinc supplements increase sperm count and increase testosterone androgen levels.

Restful quality sleep

Good restful sleep is important for health.

Sleep duration varies from person to person. If it is per day:

Accordingly, an increase in testosterone occurs with an increase in sleep time: at the rate of 15% per hour.

Using Natural Enhancers

Herb Ashwagandha:

Ginger extract has the same properties: it increases testosterone levels by 17% and increases the levels of other key sex hormones in people with a lack of these hormones.

Healthy lifestyle

To help keep testosterone levels under control:

While many men attempt to increase their testosterone levels through expensive testosterone injections and other androgen supplements, few realize that in many cases their testosterone imbalance can be corrected naturally. If you suffer from low testosterone, here are some effective ways to increase your testosterone levels. You can consult with your doctor beforehand.

1. Get more zinc

Zinc is a very important micronutrient for increasing testosterone production because zinc prevents testosterone from being converted into the female sex hormone estrogen. Zinc in this case is an inhibitor (a substance that slows down a chemical reaction) aromatase (look at point 3 below ). In addition, the presence of zinc in your diet will increase physical endurance and improve brain function.

Zinc itself converts estrogen into testosterone. Zinc helps produce healthier sperm, and in greater quantities. Therefore, in fact, low levels of zinc can cause a decrease in testosterone levels.

Foods high in zinc: oysters (natural aphrodisiac) , crab, lean beef and pork, liver, seafood, poultry, nuts and seeds. You can get more zinc by taking a multivitamin. Adults tolerate approximately 40 mg of zinc per day with no negative side effects.

2. Eat more healthy fats

Studies have shown that men who eat diets rich in healthy fats such as omega-3 monounsaturated fats had the highest testosterone levels.

So you can naturally raise your testosterone levels by eating more healthy fats, eating more nuts and seeds, fatty fish (salmon and tuna), fish oils, avocados, olives, olive oil, vegetable oil, flaxseed oil, and natural peanut butter. oil.

Eating very low fat can actually lead to lower testosterone levels because your body needs healthy fats to produce testosterone. However, this does not mean that you should consume large amounts of these fats. Just make sure that at least 20-30% of your total daily calorie intake comes from healthy fats.

3. Lose excess fat

The more fat you have in your body, the higher your estrogen levels will be because fat contains an enzyme called aromatase , which converts "masculine" testosterone to "feminine" estrogen and thus lowers testosterone levels. Hence, the more fat you have accumulated, the more testosterone is converted into estrogen. You can read about how to lose excess weight in the article.

When you start to fight excess fat in order to increase testosterone levels, you do not need to go on diets or significantly reduce daily calories. It is not necessary to put the body into starvation or survival mode, because this can lead to a significant reduction in testosterone production.

4. Get rid of excess estrogen

To get rid of excess estrogen , which makes you fatter and weaker , it is necessary that your body naturally produce more testosterone.

• You need to eat more raw cruciferous vegetables . These include broccoli, white cabbage, cauliflower, Brussels sprouts, collard greens, bok choy, watercress, radishes, turnips, rutabagas. This is because cruciferous vegetables contain a chemical called diindolylmethane (or DIM), which helps the body get rid of excess estrogen.
• Two servings of any cruciferous vegetables a day can almost halve your estrogen levels. These vegetables will also help open the beta receptors of your fat cells and thus you will lose more fat. If you want to have a good testosterone level, then try to keep these vegetables constant on your table.
• Eat more fiber to naturally cleanse your body of toxins that cause you to have an excess of estrogens (for example, xenoestrogens see point 5 below ). Most fruits and vegetables, nuts and beans are high in fiber.
• You can also supplement your diet with foods that contain resveratrol . It will help your liver remove excess estrogen, which means you can increase your testosterone levels and lose weight. This substance is found in the skin of red grapes, raisins, red wine, cocoa and nuts.

5. Try to avoid xenoestrogens

xenoestrogens are man-made estrogens found in things like pesticides, artificial growth hormones and steroids, shampoos, air fresheners, and plastic grocery containers. Xenoestrogens increase levels of the female hormone estrogen while decreasing testosterone levels.

• Eat more fruits and vegetables that do not contain pesticides. If you bought fruits and vegetables from the grocery store, wash them to reduce your chances of consuming any xenoestrogens.
• Do not eat meat and milk from animals that have been raised with artificial growth hormones and steroids.
• Use glass to hold food and water rather than plastic, as plastic items tend to contain xenoestrogens that are released into water and food, especially when heated. Even some canned foods containing plastic coatings contain xenoestrogens.
• Do not use perfumes, colognes, or air fresheners that contain parabens, which are xenoestrogens.
• Parabens found in most personal care products and used to extend the shelf life of shampoos and conditioners. Research shows a direct link between paraben exposure and low testosterone levels. Shampoos containing any ingredients that end in "-paraben" (eg, methylparaben, butylparaben, etc.) should be avoided.

Note: Of course, it will be quite difficult for you to completely avoid all xenoestrogens 100%, but if you follow the other tips in this article (especially tips 3 and 4), you will still be able to naturally increase testosterone levels. Also, please note that most xenoestrogens are stored in the fatty tissues of the body and your best defense against it is to reduce your fat levels ( look again at point 3 ).

6. Sleep at least 6-8 hours every night

It has been proven that a good night's sleep can improve our hormonal balance. Testosterone production decreases if the body is not sufficiently rested.

A University of Chicago study found that men who didn't get enough sleep had lower testosterone levels than men who got 6-8 hours of sleep. And according to a study from the University of North Carolina, testosterone levels can drop by as much as 40% when a man doesn't get enough sleep. Your testosterone levels are 30% higher in the morning than in the evening, which is why your sex drive increases in the morning.

Loss of morning erection or loss of sexual desire can be a sign that your testosterone levels are declining, so you should get 6-8 hours of sleep each night because your body is producing testosterone while you sleep. And the better you sleep, the more testosterone is produced.

7. Avoid stress

High stress levels can lead to lower testosterone levels. When you are under stress, your body produces "stress hormone" cortisol , which inhibits the enzymes responsible for ensuring the production of testosterone in the testes.

Cortisol also allows you to increase belly fat, and you already know from point 3 above , that the fatter you are, the more estrogen and less testosterone you have.

Try not to worry about the little things, control your temperament, learn methods to reduce stress.

A recent study found that fans of the losing team had 50% lower testosterone levels after their team lost, while fans of the winning team had 100% higher levels.

Therefore, you need to find ways for yourself to reduce stress levels. You can read about some of them in the site section.

8. Get 1000-1500mg of Vitamin C per day

Now, if you are having a hard time avoiding tension, you can start taking 1000-1500 mg per day because vitamin C:

• lowers cortisol levels, allowing your body to produce more testosterone;
• how zinc lowers levels of the aromatase enzyme, which converts your testosterone into estrogen.

9. Strength exercises

There is a lot of evidence that strength training can increase testosterone levels. This is due to the fact that with strength exercises, muscles build up faster, and testosterone levels rise. At the same time, with the growth of muscle mass, more fat is lost, used by the muscles as fuel. That being said, the best way to lose body fat is to start with strength training and then move on to cardio at the end of the workout.

The use of a set of strength exercises. In order to increase testosterone levels, you need to increase muscle mass. This can be achieved by performing a set of strength exercises that include simultaneously several large muscle groups. This uses heavier weight, but requires fewer repetitions than when performing isolation exercises aimed at developing any one muscle.

A set of strength exercises may include work with dumbbells, bench press, deadlift, push the bar, weighted squats, etc. These exercises provide simultaneous stress on several joints, which increases the natural production of testosterone. However, in no case should you bring your body to a state of overtraining, as this can lead to an increase in cortisol levels, and therefore a decrease in testosterone ( see point 7 ).

Lifting heavy weight. Lifting light weights increases muscle endurance but does not increase testosterone. The best way to increase testosterone levels is to do fewer reps with more weight. When performing these exercises, you can choose a weight for yourself that allows you to do 5-8 sets of 3-5 times in each of them.

Don't do strength training every day. Doing strength training every day will not allow your muscles to rest and this can compromise testosterone growth. Wait at least two days for muscle recovery.

Use cardio workouts for weight loss. Cardio workouts are designed to train the cardiovascular system. They also increase lung capacity, which increases the supply of oxygen to the blood. If you are overweight, then your estrogen levels may be elevated. Estrogen can inhibit the release of testosterone. Cardio workouts such as brisk walking, Nordic walking, running, cycling, swimming, rowing, hockey, football, volleyball, skiing and skating burn calories and you lose weight. Exercise strengthens the heart and blood vessels. You need to do 45-60 minutes three times a week.

10. Make sure you get enough vitamin A, B and E

Vitamins A, B and E (along with vitamin C and zinc) are essential in the production of testosterone. Not getting enough of them will lower testosterone levels, but if you eat a lot of fruits and vegetables, lean meats and nuts, then you should not be worried about the lack of these vitamins. You can read about the role of a vitamin in the article.

11. Don't overheat your testicles.

Your testicles need to be about 2 degrees cooler than your body temperature in order to produce testosterone normally.

If you wear tight underwear, tight pants, take hot baths, or take a long steam bath (sauna), this can lead to overheating of the testicles, and therefore to a decrease in testosterone production. Therefore, it is better to wear loose clothing to prevent overheating of the testicles. You should also be aware that excess body fat also leads to overheating of the testicles. So that go back to point 3 again and see how to burn fat.

12. Limit alcohol and… grapefruits

Try to limit your use alcohol , because it increases estrogen levels, which in turn lowers testosterone levels. In addition, alcohol reduces the level of zinc in the body ( look again at point 1 ).

grapefruits . Although grapefruit is a healthy food in most cases, it acts as a catalyst for the aromatase enzyme, which converts testosterone to estrogen. This can negate all your attempts to increase testosterone levels naturally.

13. Eat Smaller More Often

By "more often" is meant 5-6 times a day. Purpose: to speed up the metabolism. You know that the better the metabolism, the faster the fat burning process, which means the production of testosterone improves.

It is important that your body naturally increase testosterone levels by providing a slow and steady flow of nutrition. Fractional nutrition serves to achieve this goal. And breakfast should be the most nutritious.

But why is that?

The answer is just as simple. During sleep, the metabolism slows down. When you wake up, you have two options: either do not eat breakfast, in which case your metabolism will slow down even more, or have a good breakfast and give a powerful boost to your metabolism.

14. Regular sex

15. Try Herbs

There are herbs that naturally increase testosterone levels. They are often marketed as male sexual enhancement supplements. These herbs can also increase libido. Natural Multifunctional Steroid Hormone Supplements dehydroepiandrosterone (DHEA) and the herbal remedy Epimedium may also be considered as possible testosterone boosters. The herbs Muira Puama, L-arginine, ginkgo biloba, saw palmetto, and ginseng are also beneficial for men with low testosterone levels. There are other herbs as well.

Before taking any herbs or supplements to increase testosterone production, please consult your doctor before using them at home.

Health to you, friends!

Sincerely, Sergey Aidinov

Read more about Testosterone

• Vitamin A and testosterone: retinoids, carotenoids and hormones