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How to increase testosterone levels
A high testosterone level is associated with sexual activity, reproductive function, muscle mass, hair growth, aggressiveness, defiant behavior, and other such things.
Testosterone is a hormone that is produced by most men in the testicles and adrenal glands. High testosterone levels are associated with sexual activity, reproductive function, muscle mass, hair growth, aggressiveness, defiant behavior and other such things. Testosterone levels tend to peak at the age of 40, and then slowly decrease. Fortunately, there are many things you can do to increase testosterone, so if you feel that your testosterone level needs to be increased, then you have come to the right place.
1. Proper nutrition
1.1 Change your eating habits. The amount of testosterone produced depends on the diet, so it is very important to understand what exactly you eat. A good testosterone diet includes a large amount of healthy fats, green leafy vegetables, proteins and cholesterol (this is not so bad!). Low-fat diets should be avoided when trying to increase testosterone.
For example, minerals such as zinc and magnesium help start testosterone production, while healthy cholesterol levels allow Leydig cells to actually produce testosterone.
In addition, vegetables, such as broccoli, cauliflower and cabbage, reduce the level of estrogen (female hormone) in the body, thereby increasing testosterone levels.
1.2 Enter in the diet nuts. Including one or two handfuls of walnuts or almonds in your daily diet is a simple and great way to increase testosterone levels.
Also, try switching to Brazil nuts, cashews, peanuts and other nuts with a high content of monounsaturated fats, because men who regularly consume these fats have a higher level of testosterone than men who do not.
Sunflower seeds and sesame seeds also provide high levels of monounsaturated fats in addition to protein, vitamin E and zinc, which also increase testosterone levels.
The healthiest way is to eat nuts and seeds, unflavored and unsalted.
1.3 Eat oysters and other foods rich in zinc. Zinc is one of the most important minerals the body needs to make testosterone. In fact, by increasing your intake of zinc rich foods, you can significantly increase your testosterone levels in as little as six weeks.
If you expect a quick result, then six oysters are all that your body needs to increase testosterone production, since oysters contain a lot of zinc.
But if you don’t like clams, you can increase your zinc intake by including protein and meat and fish, as well as non-processed dairy products such as milk and cottage cheese, which contain a lot of zinc.
If you find it difficult to increase your zinc intake with a diet (especially vegan), you can take zinc supplements. The recommended dose for adults is no more than 40 mg per day.
1.4 Start the day with oatmeal. The health benefits of oatmeal are well known - it's high-fiber, low-fat cereal - but now there is another reason to start your day with a plate of oatmeal: a 2012 study showed that oatmeal is associated with an increase in testosterone levels.
Research has shown that compounds in oatmeal are called Avenacosides, which can limit the level of globulin that binds the sex hormones in the system, thereby increasing testosterone levels.
Oatmeal has also been recommended to improve sexual performance. It contains a lot of L-arginine, amino acids that react with nitric oxide to relax blood vessels. When the blood vessels dilate, the blood flow increases dramatically.
1.5 Eat eggs. Eggs are a super testosterone product. Their yolks contain high levels of cholesterol - HDL (also known as "good" type of cholesterol), which forms the building blocks for testosterone production.
In addition, eggs have a high protein content, and they contain a lot of zinc - two more elements needed for testosterone production.
Do not worry about your arteries - “good” cholesterol will not increase blood cholesterol (as opposed to “bad” cholesterol, such as triglycerides), so you can eat up to three whole eggs per day without compromising your health.
1.6 Eat a headed cabbage. Cabbage (along with other leafy green vegetables such as spinach and kale) can do wonders with your testosterone levels. It contains a phytochemical component called indole-3-carbinol (IC3), which has the double effect of increasing the male hormones, reducing the female ones.
In particular, a study at the Rockefeller University Hospital showed that in men who took 500 mg of IC3 per week, the level of estrogen was reduced by 50%, thus making testosterone levels higher.
The most effective way to increase IC3 levels at home is to eat a lot of cabbage. So try to cook soup, cabbage rolls, cabbage juice, etc.
1.7 Reduce sugar intake. Scientists have found that obese men are 2.4 times more likely to have low testosterone levels than non-obese ones. It is therefore very important that you try to lose those extra pounds in order to increase testosterone. The fastest way is to reduce the consumption of sugar in your diet as much as possible.
If you are an avid lover of carbonated drinks, then this is the first thing that should be reduced in the diet. Carbonated drinks are filled with processed sugar and empty calories, which lead to insulin resistance and weight gain. Due to the daily reduction in the number of drunk carbonated drinks you can get rid of a lot of calories.
Fructose is a type of sugar that is found in groceries and fruit juices. It is considered one of the main factors contributing to modern obesity. To reduce the consumption of fructose, eliminate from the diet groceries and carbonated drinks, as well as refined carbohydrates, which are in breakfast cereals, bagels, pretzels, waffles, etc.
1.8 Try taking Vitamin D3. This is technically a hormone, but it is really important in this matter. Studies show that people who regularly take D3 supplements actually have a higher level of testosterone.
1.9 ... but beware of the rest. Although they may be popular, they certainly do not help produce more T. These are the things you should keep away from:
Vitamin C. If you do not have diabetes, then you will not get much benefit from taking this supplement to increase testosterone. Although, it can be useful for increasing testosterone in diabetic rats; it is scientifically proven. You are most likely getting enough vitamin C in your diet.
Zma. ZMA is a mixture of zinc, magnesium and vitamin B6. Recent studies have shown that ZMA has absolutely no effect on testosterone production in men. Stay away from it, unless you know that you have a lack of any of these components.
Do your research. Examine supplements that are said to help raise testosterone levels. If you are not sure, protect yourself and make an informed decision. Only the fact that they are on the Internet does not make them effective.
2. Exercise
2.1 Develop a set of exercises and stick to it. If you hope to increase testosterone levels, consider not only diet. Exercise is an equally important part of increasing testosterone levels, which is why you must develop an effective set of exercises that will increase testosterone production. For two reasons:
Number one: certain types of exercise, such as weightlifting, actually cause the body to produce more testosterone.
Number two: training, you reduce the chances of gaining excess weight and, as mentioned above, overweight can adversely affect the level of testosterone.
If you do not know where to start, then a good idea is to use the services of a personal trainer who can develop a set of exercises with regard to the current level and the desired result.
2.2 Start lifting the barbell. If you want to increase testosterone, you should start lifting the barbell, since in weightlifting it is the most effective exercise to increase testosterone production. However, for best results, you will need to lift a heavier barbell with fewer repetitions, and it’s probably best to avoid power trainers in general. Take the barbell and follow the instructions below:
Swing large muscle groups. Studies show that lifting large muscle groups, which requires complex, complex movements, is much more effective for producing testosterone than when only one or two small muscles work. For this reason, you should stick to exercises with weights, such as bench press, squats, deadlift and shoulder pressure.
Try to work with a heavy load. The set of exercises that you do will not mean anything if you do not have enough load. You must do at least 3-4 times of each difficult exercise. Using the barbell, you can lift only 5 times per set. The load on the training is determined by the following formula: the number of repetitions for one approach x number of sets x bar weight = load. However, when it comes to choosing between more repetitions or more approaches, you should always choose more approaches.
Focus on high intensity. Do your best at the gym - just pushing yourself to your physical limit will maximize your testosterone production. Increase the intensity by performing each exercise more slowly and resting no more than two minutes between sets.
2.3 Try high intensity interval training. High-intensity interval training (HIIT) is another set of exercises that can quickly raise testosterone levels in addition to improving physical fitness and speeding up the metabolism.
HIIT includes performing the exercise for a short period of time and with high intensity, and the exercise following it is easier, designed to restore physical strength after exercise. This process is repeated several times during the workout.
This type of training can be suitable for most types of exercises - you can perform HIIT on a treadmill, elliptical trainer (orbitrek), in the pool, etc. Just use the following formula: perform a high intensity exercise for 30 seconds, then, for about 90 seconds, a slow exercise to restore physical strength. Repeat this 7 more times for best results.
Even 20 minutes of this type of exercise can reap huge benefits - so lack of time is no excuse.
2.4 Do cardio exercises. Although cardio exercises will not have a huge effect on testosterone production, they can have a positive effect on overall testosterone levels. As a result, you should try to include jogging, swimming, cycling or other aerobic exercises in your fitness plan.
Cardio exercises are one of the best ways to burn fat, so including running or swimming in your weekly exercise plan will help you lose those extra pounds. This is good news, as overweight can negatively affect testosterone.
When you are tense, your body produces a chemical called cortisol, which, among other things, suppresses testosterone production. Cardio exercises are also an excellent form of stress relief, so they can reduce the production of cortisol in the body, thereby increasing testosterone levels.
However, cardio exercises should be practiced in moderation - there is no need to become a long-distance runner. In fact, a study at the University of British Columbia showed that male runners who ran more than 65 kilometers a week had lower testosterone levels than short-distance runners.
2.5 Allow the body to recover between workouts. Despite the importance of exercise, it is imperative that you give your body time to recover between workouts. Otherwise, exercise regimen can negatively affect testosterone levels.
A study at the University of North Carolina showed that an excess of workouts can reduce male testosterone levels by 40%. It is therefore very important that you take at least two days off a week and do not train the same muscle groups for two consecutive workouts.
In those days when you are not doing intensively, just try to be more active than usual. Take the stairs instead of the elevator, get to work on foot or by bike, do not sit all day. These small changes will help keep the body in motion, which will increase testosterone levels.
3. Changes in lifestyle
3.1 Get enough sleep. Sleep is a very important factor when it comes to testosterone levels. This is because the body uses the time when you sleep to produce more testosterone. Therefore, you should do everything to sleep at least 7 - 8 hours a day.
A study at the University of Chicago showed that men who spent less than 5 hours sleep for 7 nights in a row produced 10-15% less testosterone compared to the time they were fully rested.
In addition to reducing testosterone production, lack of sleep contributes to an increase in the amount of cortisol (stress hormone) in the body, and high levels of cortisol adversely affect the level of testosterone.
Lack of sleep also affects growth hormones, which can interfere with muscle building when you exercise.
You should also try to improve sleep quality by turning off all computers and electronics an hour before bedtime, avoid caffeinated beverages late in the evening and take a hot shower before bed.
3.2 Avoid stress. Many experts believe that stress is one of the main factors contributing to the decline in testosterone levels in men today. This is because the hormone that causes stress - cortisol, is in inverse proportion with testosterone.
In other words, when cortisol is high, testosterone is low, and vice versa. It is believed that cortisol, which puts your body in a “fight or flight” survival mode, conflicts with testosterone-related behaviors, such as aggression, defiant behavior, etc. That is why they cannot coexist harmoniously.
To maximize testosterone levels, it is important to minimize stress by any means. Try deep breathing techniques, meditation, yoga, or visualization.
3.3 Reduce the amount of alcohol you drink. Alcohol can have a negative effect on testosterone production. Drunkenness can negatively affect the endocrine system, which, in turn, prevents the testes from producing testosterone.
In addition, alcohol increases cortisol levels and inhibits the growth of hormones - this has a very negative effect on testosterone production.
Unfortunately, beer is the worst kind of alcohol when it comes to healthy testosterone. This is because hops used to make beer contain a lot of estrogen (female hormone). Thus, you should drink vodka instead of beer.
When you drink, it is best to limit yourself to two / three servings. This will limit the damage to testosterone levels.
3.4 Reduce caffeine intake. Caffeine should be consumed in moderation, otherwise it can produce cortisol, which adversely affects the level of testosterone.
In addition, consuming too much caffeine at the end of the day can disrupt sleep patterns — and shorter sleep means lower testosterone levels.
However, recent studies have shown that pre-workout caffeine consumption can actually increase productivity - so if you really crave a cup of coffee, drink one before carrying iron.
3.5 Do not deny yourself things that you like. Fortunately, an increase in testosterone does not mean that you need to constantly train. There are some nice things you can do to increase your T.
See more sports programs. Researchers at the University of Utah found that testosterone levels of sports fans are associated with the performance of their favorite team. The testosterone levels of study subjects increased by 20% when their team won, but decreased by the same percentage when their team lost. Therefore, you should watch more sports programs - if only you know that your team will win!
Have more sex. You probably know that testosterone is the fuel of male sex drive, but did you know that it also works the other way around? Sex can actually increase testosterone levels. And not only that - just the fact of having an erection or arousal from an attractive woman is already increasing testosterone.
Enjoy the fresh air. Being outside and enjoying the sun can raise testosterone levels. In fact, taking vitamin D through the sun just 15-20 minutes a day, you can increase testosterone levels by as much as 120%. If you can sunbathe nude, the results will be even higher. Just do not get caught.
3.6 Check blood pressure levels. Studies have shown that people with high blood pressure are 1.8 times more likely to have low testosterone levels.
There are certain diets that you can start in order to reduce high blood pressure and improve testosterone levels.
Other factors, such as reducing stress, reducing alcohol and maintaining a healthy weight, can all help reduce blood pressure.
And if all else fails, then blood pressure medications can help keep hypertension under control. Consult your doctor to determine the best course of treatment for you.
3.7 Avoid xenoestrogens. Xenoestrogens are chemicals that mimic the action of estrogen in the body, which lowers testosterone levels. Unfortunately, xenoestrogens (like other endocrine disruptors) have penetrated almost every part of everyday life and it is impossible to avoid them completely. Here are some ways you can limit their consumption:
Avoid heating food in plastic containers. If you are heating food, make sure to move it to the plate before crackling in the microwave. Most plastic containers contain phthalates (a type of xenoestrogen) that can be passed on to food when the plastic is heated. If possible, store food in glass containers.
Limit the effects of TTO pesticides and gasoline. They contain xenoestrogens, so try to limit their effects as much as possible. If you are in contact with any of them, wash your hands thoroughly.
Eat organic foods. Inorganic products are often sprayed with pesticides and pumped with hormones that mimic the action of estrogen in the body. If possible, eat organic foods, or at least wash fruits and vegetables thoroughly before eating, and avoid meat and dairy products that come from animals that were given hormones.
Use natural products for body care. Items such as shampoos, soaps, toothpastes and deodorants can introduce xenoestrogen into the body, so consider switching to more natural versions of these products.
3.8 Consult a doctor. If you think you may suffer from a condition in which you have a low testosterone level, consult your doctor. Your doctor will prescribe a medicine that will help your body produce more super hormone.
Tips
Avoid situations where you are wrong. Discussion of topics that you are not familiar with and pretending to know them, later forcing you to admit that this is not so, which, in turn, reduces the level of testosterone. If you are discussing something not familiar, it is better to just listen and learn.
Before puberty, testosterone levels are very low. Testosterone levels continue to rise in adulthood, until they reach a maximum at around 40 years of age, and then gradually decrease.
If you are planning to take supplements, first conduct a study and consult your doctor.
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