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Tips for men: 55 ways to raise testosterone levels
Experts call testosterone a hormone that made a man a man. Testosterone levels largely determine the sexual orientation and behavioral style of men. Sculptural modeling of muscles on broad shoulders, more active than women metabolism, the ability to continue the race? This is not a complete list of the functions of testosterone in the male body. Men with a 10-12% decrease in testosterone levels, this male sex hormone is effeminate, soft, sensitive. Conversely, those with testosterone levels in the blood are 10–12% higher than the norm, are distinguished by aggressiveness, lowered self-preservation.
Testosterone functions
1. Increase muscle mass
2. Burning fat
3. Activation of metabolism
4. Strengthening bone tissue
5. Protection against cardiovascular and other diseases
6. Providing secondary sexual characteristics and erection
7. Monitoring the production of sperm and their ability to fertilize
8. Maintain increased interest in the female sex.
9. Prolonging youth and increasing life expectancy.
10. Recharge cheerfulness and optimism
11. Formation of the masculine nature of offensive, active, initiative, relaxed, fearless, gambling, prone to adventures and improvisations.
Symptoms of reduced testosterone levels
1. Decreased libido
2. Erectile dysfunction
3. Reducing the brightness of the orgasm
4. Reduction of sexual hairiness
5. Reducing the volume and density of the testes
6. Increased irritability
7. Decreased ability to concentrate
8. Decreased cognitive functions, memory
9. Depression
10. Insomnia
11. Reduction of "vital energy"
12. Decreased muscle mass and strength.
13. Increasing the amount of adipose tissue
14. Osteoporosis
15. Reducing skin tone and thickness ("flabbiness" of the skin)
How to increase testosterone levels without harm to health
General rules
1. The first method is rather psychological. The point is to reproduce the state that is usually maintained by the normal level of the hormone testosterone. We are talking about the need to win. This option is the fastest way to increase the production of hormone in the body. To do this, it is enough to set real goals and achieve them. Soon you will see that the amount of male hormone has really increased.
2. Think like a man. To feel like a man, you must think like a man! What is our goal, what are we born for? Be confident in yourself and in relationships with the opposite sex!
3. Keep yourself in a sexy tone. Watch movies with erotic content, buy men's magazines. Regularly attend dance floors, meet girls. The more friends you have, the better. Do not chase the number of sexual contacts. Even simple daily communication with girls increases testosterone secretion.
4. Think about sex. This may seem a little strange, but when you think about sex, you stimulate the workings of testosterone.
5. Equalize to biorhythms. Set sexual, athletic and labor records when the testicles emit large amounts of testosterone in the blood: at 6-8 and 10-14 hours. From 15 to 24 hours, try not to strain - during this period, the hormonal “factory” operates at low speeds. The maximum amount of hormone is produced at 7 am, the lowest level testosterone levels reaches at 8 pm.
6. Morning sex. In addition to burning a few extra calories every morning, you get a surge of testosterone. So us men have one more reason to stir our girlfriend in the morning.
7. Laughter and rest. Cortisol is the main enemy of testosterone. Cortisol blocks the production of testosterone and increases the level of estrogen. Laugh, get rid of stress, and you can be sure that your testosterone levels will increase soon.
8. Good sleep. Sleeping for less than 7-8 hours can disrupt your daily rhythm. Therefore, do not be surprised if after many hours of work, visiting dirty sites, and the club until the morning, your sex engine will start to break. Try to sleep well at night for 7-8 hours. Lie down no later than eleven.
9. Burn excess fat. Fat contributes to the secretion of estrogen. That is why men with “beer belly” have feminine features (wide pelvis, narrow shoulders, breast augmentation). If your weight is 30% more than your ideal weight, you can forget about the normal production of testosterone.
10. Do not be afraid to sunbathe. The sun is very important for increasing testosterone levels. And it's not just vitamin D, the sun plays a very important role in the functioning and rejuvenation of the human body. This does not mean that you should look like “muklomen” =) Just keep in mind that at least occasionally the sun should break through your t-shirt! According to a study conducted by scientists from the University of Graz, Austria, published in the journal Clinical Endocrinology thanks to vitamin D, tanning increases testosterone in men. Since vitamin D is produced by the body under the influence of sunlight, scientists recommend light-skinned people to get sun-baths on their face and hands for at least 15 minutes daily, while people with dark skin may need three times as much time. Researchers tested the relationship of vitamin D and testosterone to 2,299 men for several months. They found that vitamin D levels and testosterone levels peaked in the summer months and fell in the winter. They also found that men who had at least 30 ng of vitamin D in every milliliter of blood had the highest levels of circulating testosterone.
11. Excess estrogen and xenoestrogens. To get rid of excess estrogens that reduce the production of testosterone by your body, you can eat more raw cruciferous vegetables, such as head, cauliflower, Brussels sprouts, broccoli, bok choy, radishes, turnips. These vegetables contain a substance called diindolylmethane, which helps the body get rid of excess female hormone. You can also eat more fiber to naturally cleanse your body and get rid of toxins that cause excess estrogens. Most fruits and vegetables, nuts and legumes are high in fiber. Xenoestrogens are artificial estrogens found in pesticides, artificial growth hormones and steroids, air fresheners and plastic containers. Xenoestrogens increase the level of the female hormone, reducing testosterone levels. Therefore, try to avoid the consumption of fruits and vegetables containing pesticides, animal products (meat and dairy products) grown using artificial growth hormones and steroids. To store food and water, use glassware, not plastic, as plastic products usually contain xenoestrogens. Do not use perfumes or air fresheners, which contain parabens as one of the ingredients, it is a xenoestrogen.
12. Say goodbye to alcohol. To maintain a healthy level of testosterone, and a good erection, you need to get rid of alcohol. Alcohol affects the endocrine system, causing your testicles to stop producing male hormone. Alcohol intake also causes the production of the stress hormone cortisol. Which breaks down muscle fibers. Everyone knows about the dangers of alcohol for the athlete's body. In addition to the negative effects on the internal organs, it also contains estrogen, which further suppresses its own testosterone. In addition, alcohol washes away zinc from the body. To a large extent, all this relates to the favorite drink of men - beer. If you already choose between beer, vodka or brandy, give preference to stronger drinks (vodka, brandy).
13. Smoking. It is scientifically proven that nicotine and cotinine in cigarettes also inhibit and reduce the production of testosterone.
14. Overheating of the testicles. Your testicles should be several degrees below body temperature in order to function better and increase testosterone production. If you wear tight underwear, skinny jeans, take a hot bath for a long time, keep your laptop on your lap, or do other things that cause your testicles to overheat, you will prevent testosterone production.
Nutrition, Vitamins and Minerals
15. Eat more often in small quantities. By “more often” is meant 5-6 times a day. Objective: to speed up the metabolism. You know that the better the metabolism, the faster the fat burning process, and hence the production of testosterone improves. It is important that your body naturally increases testosterone levels by providing a slow and steady stream of nutrition. Achieving this goal serves fractional power. And breakfast should be the most nutritious.
16. Use everything created by nature. Does not consume processed foods and beverages that contain chemicals and additives. This is the main cause of low testosterone. Chemicals and processed foods destroy our hormones and provoke obesity, cause anxiety and depression. Eat unprocessed, whole foods.
17. Eat carbs. Low carb diets destroy your testosterone levels because carbohydrates are the main source of fuel in every cell of our body. If proteins consumed with food are building blocks for building tissues of the whole organism, then carbohydrates are builders.
18. It is scientifically proven that healthy fats increase testosterone levels in the blood. Eat healthy fats. Eat lots of healthy fats throughout the day. This is a great way to increase testosterone and sexual desire.
What kind of food fats are useful:
- bananas, salmon, linseed oil, peanut butter
- nuts, milk, olive oil
- egg yolks
19. Consume more zinc. The beneficial properties of zinc were discovered relatively recently, but their effect on the athlete's body turned out to be really important. It has been proven that zinc does not allow testosterone to turn into estrogen. In addition, it stimulates the conversion of estrogen to testosterone. This suggests that zinc plays an essential role in maintaining a high level of testosterone in the blood. Along with nutritional supplements, there are also foods rich in this substance.
20. Selenium - 200 mg dose. Selenium is involved in the biosynthesis of testosterone. It has a direct effect on the function of the hormone and childbirth. Zinc and selenium to every man after 40 must be taken continuously. Selenium is very much in garlic. Semen without selenium is immobile. It includes the detoxification of male poisons in the liver, such as gasolines and everything related to cars.
21. Another way to increase testosterone is to consume foods rich in the essential amino acid, arginine. A recent study found that men taking about two grams of L-arginine per day for two weeks showed an improvement in testosterone production. In another study, where men took five grams of L-arginine per day, they showed similar results.
22. Meat is the food of a predator. No vegetarian product will give the body cholesterol - the basis of testosterone production. Also, the metabolism of this man requires zinc. Steak, beef mince, beef-planers should be on the menu every day - this will solve the problem of how to increase testosterone levels in men. But the meat should be lean. 2 chicken breasts or 200 grams of canned tuna is an ample portion of animal protein per day. It is better to forget about pork, lamb and beef.
23. Pay attention to the gifts of the sea: oysters, shrimp, squid, scallops and crabs. Since ancient times, their influence on male libido and potency has been known.
25. Use olive oil. Olive oil will help you boost testosterone. A well-known fact is that olive oil helps in restoring the tissues of the human body and increases the level of hormones.
26. Forget about soy and products from it. It is proven that soy reduces testosterone levels. So when buying products in stores, pay attention to the content of ingredients in sausages, wieners, sausages and other "meat" products.
27. Salt dramatically reduces testosterone production. Men love salty because of the acidification of the body. The fact is that sodium, which is part of the salt, lowers the overall acidity of the body. But sodium has an unpleasant property: with a large amount of salt used, it reduces the level of testosterone.
28. Sugar. If a man wants to increase testosterone levels, he needs to almost completely abandon the use of sugar and salt. Men, on average, eat 12 tablespoons of sugar per day. In effervescent drinks like Sprite and Coca-Cola, there are 55 tablespoons of sugar per 1 liter of drink, despite the fact that 6 teaspoons of sugar is the upper permissible limit per day for a man. Women, unlike men, are more fortunate: they can not limit themselves in the amount of sweet.
29. Caffeine. While it is present in the body, it almost stops the production of testosterone and sperm. In fact, caffeine, entering the bloodstream, destroys testosterone molecules. For a man, it is permissible to drink no more than 1 cup of coffee per day, and it is natural coffee. By the way, drinking instant coffee is strictly forbidden to a man, since the effect of this coffee is such that under the influence of instant coffee, testosterone contained in the man's body instantly becomes estrogen (female sex hormone). If you do not want you (I mean men) to grow breasts, become more feminine face and stop growing facial hair, do not drink instant coffee. Tea, unlike coffee, does not act on testosterone and you can drink it as much as you like.
30. Meat with hormones. All imported meat (beef, pork, poultry) is now produced with hormones. In order for cattle to quickly increase the weight and amount of fat, they are literally stuffed with hormones. 80% of the hormones that give pigs so that they quickly increase the amount of fat - this is “female” hormones. Normal meat in our time can be found, probably only in the market or in the village. As a rule, there is no estrogen in lamb and fish.
31. Fast food. If a man wants to be a man, he should not eat in the fast food system. Fast food contains mainly the products mentioned in the previous paragraphs of this article and other harmful ingredients. There is such a wonderful movie called “Double Portion”. Take a look, and the desire to attend fast food you will disappear.
32. Vegetable oil and mayonnaise. Sunflower oil can also be consumed, but we must remember that it slightly reduces the level of testosterone. It all depends on the combination of polyunsaturated acids that make up the oil. Men are not recommended to eat a lot of mayonnaise, as it consists mainly of vegetable oil.
33. Effervescent beverages (with carbon dioxide) from mineral water to Coca-Cola and energy drinks. They contain substances that “acidify” the body, sugar, craving amplifiers (such drinks, strange as it may seem, dehydrate the body !!!), caffeine.
34. Smoked meats due to liquid smoke. Smoked products directly affect the tissues of the testes, which actually produce testosterone. Smoking should be natural, better if it is hot.
35. Dry red wine. It is grape red wine, and not colored alcohol, which is often sold under the guise of wine. Red wine inhibits aromatase, which converts testosterone to estrogen. The rate of wine per day - no more than a glass. This does not apply to vodka, nor to champagne, nor to brandy, or to moonshine, or white wine. These drinks have a negative effect on testosterone production.
36. Spices inhibit external xenoesterone (phytohormones). Cardamom, chilli, curry, garlic, onion, turmeric. Spices are the basis of Indian cuisine. Studies show that the level of spermatogenesis (sperm development) among Indians is orders of magnitude higher than among Europeans. Spices play a huge role in this.
37. Take vitamin C. Along with the strengthening of immunity, this vitamin, like zinc, inhibits the conversion of testosterone to estrogen.You should not buy vitamin C separately, it is better to buy a multivitamin complex at once, as well as other important trace elements in addition to vitamin C
38. Take vitamins A, B, E. These vitamins also help in the production of testosterone in the body. A competent balanced diet will help maintain their level, but the multivitamin complex also does not hurt.
39. Vitamin E. It has a very special function. There is a certain distance between insulin and testosterone. Insulin should not come close to testosterone, otherwise it will inactivate it, that is, destroy it. Vitamin E is the transport base that is embedded between them, if they go to a rapprochement. Vitamin E is an antioxidant wonder of nature. Vitamin E - protection of the function of testosterone. Female hormones are very resistant, they themselves can redeem any aggression, but the male hormone, on the contrary, needs protection, and the best protection is vitamin E. Vitamin E does not allow to cling to excess hydrogen. Vitamin E has anti-corrosion treatment.
Sport
40. Engage in strength exercises with dumbbells, barbells or exercise equipment, but no more than 3 times a week.
41. The best exercises for raising testosterone levels are basic ones, namely: squats, deadlifts, bench presses or dumbbells lying, bench presses, pulling, bars.
42. Avoid overtraining. Too frequent exercise can negatively say not only on the psychological state (severe exhaustion), but also on the hormonal level. Take breaks between trips to the hall to regain your strength. The optimal amount is 3-4 workouts per week.
43. Aerobics is for women. Aerobics, training on the exercise bike lead to muscle fatigue, which in turn increases the concentration of cortisol in the body and decreases testosterone. In this case, cardio loads are not useful, but act against men.
44. Training in the company of beautiful ladies. In general, the female sex raises testosterone well. When communicating with a beautiful girl, the secretion of the male hormone is increased by 40%! And this is not the limit. Take your girlfriend with you to the gym. And it is good for you and for you well.
Supplements from the pharmacy (safe, but you should not take them all at once, choose for yourself 2-3 of your favorites)
45. Tribulus terrestris (Tribulus terrestris, Yakorets creeping)
46. Epimedium, mountain woman (Horny goat weed)
47. Korean ginseng (Panax ginseng)
48. Damiana (Turnera aphrodisiaca)
49. Mack or Peruvian klopovnik Meyen (Lepidium meyenii)
50. Muir puama (Catuaba, leriosma, Ptychopetalum olacoides)
51. Yohimbine (Corynanthe yohimbe)
52. pollen (Bee polen)
53. L -carnitine
54. BCAA (amino acids: leucine, isoleucine, valine)
55. Omega-3 and Omega-6 fatty acids
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