PRIMASURGE Testosterone Booster for Men - Boost Lean Muscle Growth, Strength, Energy & Fat Loss | Natural Test Booster Supplement w/Premium PrimaVie, Ashwagandha & More - 60 Veggie Pills

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Effective ways to raise testosterone levels

Testosterone is a hormone that is produced mainly by the testes, often associated with the personification of "masculinity" (although women also have testosterone).

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

Starting at around 30 years of age, the level of testosterone in men begins to decline, over the years has been steadily falling.

Testosterone production in men is adversely affected by a wide range of chemicals, including prescription drugs, such as statins. At the same time, the level of estrogen is usually increased due to the ubiquitous effects of imitating substances contained in the pollutants of food, water and the environment.


How to fill?

If you are a man and you experience these symptoms:


decrease in sexual desire

erectile disfunction,

depressed mood

difficulty concentrating and memory


and you think that low testosterone is to blame for all this, you can check it out. Since testosterone levels fluctuate throughout the day, you’ll probably need something more than a blood test to find out the real picture.

If the testosterone level is really low, then there are a number of synthetic and bioidentical products testosterone, as well as DHEA - the prohormone androgen precursor, abundantly available in the human body - this means that it is the largest raw material that the body uses for the production of other vital hormones, including testosterone in men and estrogen in women.

I recommend using only bioidentical hormones and only under the supervision of a holistic medicine doctor who will monitor hormone levels to make sure that you need to take extra.

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

9 ways to increase testosterone levels naturally

9 effective ways to raise testosterone levels naturally

1. Lose weight

If you are overweight, then dropping extra pounds will be able to increase testosterone levels, according to a study presented at a meeting of the Society of Endocrinologists in 2012. To begin with, overweight men are more prone to lower testosterone levels , so this is an important step to increase testosterone production in the body when you need it.

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

In addition to the elimination or severe restriction of fructose, it is extremely important to eliminate from the diet all grains and milk (even raw) . Milk has sugar called lactose, which, as has been proven, increases insulin resistance, so if you want to lose weight, it is wise to refuse milk.

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

When you eliminate these sources of problems from your meals, you will need to replace them with healthy alternatives , such as vegetables, and healthy fats (including natural saturated fats!). The body prefers to get carbohydrates with micronutrient-rich vegetables, not grains and sugars, because vegetables slow down the conversion to simple sugars, such as glucose, and reduce insulin levels.

When you exclude from the diet of grain and sugar, you will need to drastically increase the number of vegetables that you eat, as well as try to regularly consume proteins and healthy fats.

2. Performing high intensity exercises

It is proven that testosterone levels increase both intermittent fasting and short intense exercise.

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

Periodic starvation increases testosterone levels by increasing the expression of satiety hormones, including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK) and melanocortins, known for their ability to enhance the beneficial effect of testosterone, increase libido and prevent age-related lower testosterone levels.

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

Here is a brief description of a typical high-intensity peak fitness complex:


Warm up for three minutes.

Doing the exercise - as much and quickly as you can, for 30 seconds. You must feel that you cannot continue a second more.

Recover at a slow or moderate pace for 90 seconds.

Repeat the high intensity exercise and recovery 7 more times.


As you can see, the whole training takes only 20 minutes. This is really a beautiful thing. Of these 20 minutes, 75 percent of the time is allotted for a warm-up, a recovery, or a hitch. In fact, intensive work takes 4 minutes.

3. Consume more zinc.

Mineral zinc is very important for the production of testosterone, and its addition to the diet for six weeks showed a significant improvement in testosterone levels in men with low levels.

Similarly, studies have shown that limiting dietary sources of zinc leads to a significant decrease in testosterone levels, while supplements with zinc increase it - and even protect men from a decrease in testosterone levels caused by exercise.

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

If you are a vegetarian or, on the contrary, a meat eater, it may be difficult to get enough zinc from food, mainly due to traditional farming methods that rely heavily on the use of chemical fertilizers and pesticides. These chemicals deplete the nutrients in the soil, such as zinc, for example, which plants must absorb to pass them on to you.

In many cases, you yourself even more destroy nutrients in foods during their preparation. Culinary processing of most foods (and especially excessive, which many of us sin) dramatically reduces the level of nutrients in them, such as zinc.

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

4. Strength training

In addition to peak fitness, strength training is also a well-known way to increase testosterone levels , provided that you are really hard at work. When doing strength exercises to increase testosterone, it is better to increase weight and reduce the number of repetitions, and then focus on exercises that work out a large number of muscles, such as deadlifts or squats.

Slow down, you do the training in “turbo mode”. By slowing down movements, you essentially turn them into high-intensity ones. Super slow motion allows the muscles at the microscopic level to gain access to the maximum number of cross bridges between the fibers of the proteins that produce movement in the muscles.

5. Optimizing Vitamin D Levels

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

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

A few years ago, the recommended level was 40 to 60 nanograms per milliliter (ng / ml), but recently the level of vitamin D 50-70 ng / ml is considered optimal.

The BEST way to ensure that vitamin D levels are within the recommended range is sun exposure; Substitute the sun's rays as much as possible to the skin surface until it turns slightly pink, preferably at midday - usually this is enough to ensure the production of vitamin D in the right amount. If you cannot stay in the sun, you can use a safe tanning bed (only with electronic, and not with magnetic ballast, to avoid unnecessary exposure to electromagnetic fields).

In extreme cases, you can take vitamin D3 supplements orally, but research shows that an adult needs to take 8,000 IU of vitamin D per day to raise levels above 40 ng / ml, which is the absolute minimum for preventing diseases.

6. Reducing stress

When you experience severe stress, the body releases a large amount of stress hormone cortisol . This hormone actually blocks the action of testosterone, presumably due to the fact that, from a biological point of view, the behavior associated with testosterone (mating, competition, aggression) reduces the chances of survival in an emergency situation (therefore, the dominant reaction due to cortisol is " fight or run ").

In today's world, chronic stress and the associated increase in cortisol levels can mean a long-term blocking of testosterone, which is exactly what you are trying to avoid.

My favorite way to manage stress is EFT (emotional freedom technique) , which is similar to acupuncture, only without needles. This is a convenient and free way to unload emotional baggage quickly and painlessly, besides, it is so simple that even children can master it.

Other common and successful ways to reduce stress include , for example, prayer, meditation, laughter and yoga.

7. Limiting or eliminating sugar intake.

After you eat sugar, your testosterone levels go down - probably because sugar increases insulin levels, which is another factor leading to low testosterone levels.

Remember that it is necessary to limit the consumption of products containing additional sugar and fructose, as well as cereals.

If you are struggling with sugar addiction, and you find it difficult to cope with sweets, I strongly recommend trying the method of energy psychology, called turbo-tapping, that helped many “soda fans” get rid of their sweet habits.

8. Eating healthy fats

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

My personal diet consists of 60-70 percent of healthy fats, and other experts agree that the ideal diet includes from 50 to 70 percent of fat.

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

9. Increased consumption of branched chain amino acids (BCAA)

Studies show that BCAAs lead to increased testosterone levels, especially if taken along with resistance training. Although there is BCAA in the form of additives, their highest concentration, for example, leucine, in dairy products, especially in high-quality whey protein cheese.

Even when you get natural nutritional leucine, it is often wasted or used as a building block instead of an anabolic substance. Therefore, in order to create the necessary anabolic environment, one should increase the consumption of leucine above the usual level.

At the same time keep in mind that the use of leucine in the form of a free amino acid can be very counterproductive, because when amino acids in a free form are introduced artificially, they quickly enter the circulatory system, disrupting the function of insulin and, consequently, the glycemic control of the body. Therefore, the ideal form of leucine - from food , that it will be useful for muscles and has no side effects.


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Test X180 Ignite Free Testosterone Booster to Increase Sex Drive & Libido, Burn Fat, Build Lean Muscle, & Improve Performance, Force Factor, 120 Count

Test X180 Ignite Free Testosterone Booster to Increase Sex Drive & Libido, Burn Fat, Build Lean Muscle, & Improve Performance, Force Factor, 120 Count

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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Six Star Testosterone Booster Supplement, Extreme Strength, Enhances Training Performance, Scientifically Researched, Maintain Peak Testosterone, 60 Caplets

Six Star Testosterone Booster Supplement, Extreme Strength, Enhances Training Performance, Scientifically Researched, Maintain Peak Testosterone, 60 Caplets

How to increase testosterone levels: 3 ways

Leafy salads, animal protein, nuts, seeds, legumes and dairy products - made a list of products that need to be added to your diet for the progress of natural testosterone production.
Testosterone is responsible for endurance, responsiveness, libido, and even improving cognitive abilities. The optimal level of hormone directly affects the quality of training and the level of sporting achievements. It is associated with a large amount of muscle mass and low fat content in the body. These indicators are of great importance in intensive training and generally affect the quality of life.

Natural testosterone production can be impaired due to negative external influences or an unhealthy lifestyle. Here is a brief list of things that can affect the normal functioning of the endocrine system:

extreme diets (“drying”) - low-calorie diets for the loss of adipose tissue and build muscle;
obesity;
alcohol use and smoking (active or passive);
stress;
environmental pollution (environmental problems).

Protecting yourself from these factors, you significantly enhance your health and improve hormonal levels. In addition, there is a simple and affordable way to increase the level of testosterone, simply by adding to your diet foods containing certain trace elements.

- Immediately I will say that it harms the production of a normal amount of testosterone. This fasting, lack of nutrition of full-fledged protein, such as veganism, and regular overeating, leading to obesity. Since testosterone is a steroid hormone, protein and cholesterol are necessary for its synthesis.

A protein of full composition (containing the entire range of amino acids, including essential ones - not synthesized in the body) is found in protein products of animal origin: meat, fish, poultry, seafood, eggs, by-products and dairy products. They contain the necessary cholesterol, from which both sex hormones and adrenal hormones are synthesized.

Accordingly, in order to produce enough testosterone, these foods must be included in the diet. The average consumption rate for a man of 19-50 years is three servings of meat or other protein foods per day (one serving is 75 grams of meat or fish or two eggs) and two servings of dairy products per day (one serving is 200 grams of yogurt, or 250 ml of cottage cheese, or 50 grams of cheese, or a glass of milk).

Obesity is just as harmful for testosterone as fasting, so it is better to use these products of lower fat content and do not forget to combine them with vegetables, fruits and cereal products.

It is important not to forget that regular (at least 30 minutes a day) exercise also helps to increase muscle mass, maintain normal body weight and heal the body.
Magnesium

Numerous studies on male groups, published in the Journal of Pharmaceutical and Biomedical Analysis, have shown that magnesium is positively associated with overall testosterone levels . Dietary nutrition often does not contain this important trace element in the right quantity, so most of the subjects experienced a shortage of it. Adding to the diet foods containing magnesium, gave a positive trend. It also turned out that testosterone levels of those who were actively involved in sports increased more intensely than those of those who lead a “sedentary lifestyle”.

Dietary sources of magnesium:

cereals - cereals, whole grain or bran bread;
dark green vegetables - spinach, broccoli, various greens, cabbage;
fish - salmon, halibut, tuna, pollock, mackerel;
nuts - almonds, cashews, peanuts, brazil nuts;
pumpkin, sunflower, flax seeds;
beans;
avocado;
bananas;
raisins.


Zinc
The positive effect of adding zinc to the diet showed various studies of the dynamics of the level of hormones that stimulate the production of testosterone.

Avoid zinc deficiency will help:

clams - oysters, crabs, shrimps;
meat - beef, pork;
dairy products - yellow cheese, yogurt, milk;
legumes;
oatmeal;
nuts - walnuts, pecans, pistachios, cashews, almonds;
pumpkin, sunflower, flax, chia seeds.

Vitamin K
One of the many functions of vitamin K in the body is to increase the level of activity of enzymes that synthesize testosterone.

Dietary sources of vitamin K:

egg yolk;
hard and soft cheeses;
fermented foods (sauerkraut, pickles);
oil (vegetable and animal);
fish fat.

To ensure the optimum level of testosterone, count the calorie of your diet so that it covers all energy costs (training, work, activity). Focus on leafy vegetables, animal protein, nuts, cereals, seeds, and dairy products.


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Nutricost D-Aspartic Acid Capsules, (DAA) 180 Capsules - 3000mg Serving

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How to increase testosterone in men? 8 natural ways

What makes a man courageous, gives strength to his hands and determination of his actions, and also makes him turn around after passing by persons of the opposite sex? In the male body, there is a special substance - testosterone, a hormone that causes male sexual activity, affects secondary sexual characteristics and is responsible for the continuation of the species.

In addition, testosterone is actively involved in metabolism, has an impact on the brain and male behavior. It is he who develops such characteristic qualities in a man as determination, ability to take risky actions, initiative.

It is thanks to testosterone that the man has great endurance and is resistant to physical and mental stress. Low blood levels of testosterone adversely affect men's health, both physically and psychologically. Fortunately, there are many ways to increase testosterone levels in men.


Lack of testosterone

Unfortunately, today a low level of this hormone is a fairly common phenomenon even in young men. The reason for the lack of male sex hormone can be various diseases, but usually it is associated with the lifestyle of the modern man. Lack of testosterone immediately affects the metabolism and has clearly distinguishable symptoms. Lack of testosterone increases the risk of many diseases, leads to a decrease in mental abilities, obesity and depression. Here are the main signs of a lack of testosterone in men:

reduced muscle mass;
aching joints;
obesity;
breast enlargement;
reduction of facial hair;
memory impairment;
decrease in creative activity;
premature ejaculation;
Erectile dysfunction.


Fortunately, in most cases, it is possible to increase the level of testosterone in the male body using the most natural methods, without the help of doctors and not taking special hormonal preparations.

8 natural ways to increase testosterone



Proper nutrition

In order to increase your testosterone levels in the blood, you should take care of your diet. A complete and balanced diet is the most important answer to the question of how to increase testosterone levels in men.

Zinc enters the testosterone molecule, it is an important part of it, and without zinc, the molecule cannot properly perform its functional duties. Zinc is found in large quantities in fish and seafood, nuts, seeds. Calcium, selenium and magnesium are also needed for sufficient testosterone synthesis.

Vitamins are necessary for effective work of the male genital glands. The most important role in their work is played by vitamins E, C, F and B. In case of their deficiency, the work of the male reproductive glands slows down and the content of the male sex hormone in the blood decreases.

For the normal synthesis of sex hormone, it is important to have a balanced and healthy diet containing carbohydrates, proteins and fats in normal quantities.


Physical activity

Exercise is a quick and effective way to increase testosterone. If you lead a sedentary lifestyle and go to work in the office - then you should start to visit the gym. Improve the work of the sex glands jogging and weight training.

Regular exercise will not only increase testosterone, but will also improve your health and provide you with great biceps and beautiful abdominals.


Normal weight

One of the main signs of atrophy of the male genital glands is weight gain. There is an inverse relationship - with an increase in weight decreases the concentration of testosterone in the blood.

If you want to increase your sexual power, then you should declare a merciless war over pounds. This method of increasing the amount of sex hormone is associated with the first two: with a normal diet and a sufficient amount of physical exertion.

Remove “fast” carbohydrates from your diet (pastries, confectionery, chocolate, carbonated drinks) and spend just as many calories as you get with food.


Normal sleep

If you want to increase testosterone levels and improve your sexual function, you should sleep well. Yes exactly. First, healthy sleep improves all metabolic processes of the body, but most importantly - most of the testosterone is synthesized during sleep. Also try to improve the conditions of your night rest. Ensure complete peace, comfort, plenty of fresh air. Normal sleep for a man should be at least seven hours a day.


Rejection of bad habits

Both the use of alcoholic drinks, and smoking extremely negatively affect a man's libido. Drinking large amounts of alcohol (leading to a hangover the next day) reduces the amount of testosterone by 20% for a period of 12-24 hours. In addition, alcohol has a general negative effect on the body, which inhibits the work of the sex glands. Beer, in addition, contains substances that are very similar to female sex hormones.


Avoid stress

Try to maintain a normal psycho-emotional state. Heavy stress has a devastating effect on testosterone production. Firstly, stress generally negatively affects the body, and secondly, in a stressful situation, the hormone cortisone is released - it is an antagonist of the male sex hormone. Rest, positive emotions and positive attitudes increase sexual function.


Regular sex life

If we do not use something, then it will gradually atrophy. This rule is absolutely true for our body. If we do not give work to our muscles, they become flabby and quickly decrease in size; in a person who has a sedentary lifestyle, the volume of the heart decreases. If you want your sex glands to fully function, then you must live a normal sex life. Active sex life increases the level of testosterone in the blood and strengthens the body. Sex gives us positive emotions and serves as a defense against stress. But moderation is also needed in this matter: do not be too zealous.


Be careful with medications.

Many modern medicines contain hormones, some of which inhibit the function of the sex glands. Do not self-medicate. Take these drugs only after consulting a doctor and be interested in side effects that have a particular drug.

Many drugs that athletes take to achieve better results (anabolic steroids) contain sex hormones. Due to this, muscles grow faster, increases endurance and strength. However, the main serious thing is that in this case, the own sex glands begin to produce less testosterone. After the end of taking these drugs, the level of the hormone in the blood drops sharply, in the case of their prolonged use - the development of a serious hormonal imbalance is inevitable.

We described the main factors that affect male sexual function and the amount of testosterone hormone in the blood. Now you know how to increase testosterone in men, what factors you should pay special attention to and how to change your life.

In conclusion, it remains to add the following: in order for your sex glands to work normally, and the level of the male hormone was at its best - watch the general condition of the body. Under this should be understood a combination of factors: the normal state of the cardiovascular system, the absence of excess weight, the normal work of the digestive tract and endocrine glands. Equally important is the psychological state, positive attitudes and an active lifestyle.


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7 ways to increase testosterone levels

Of course, you know that testosterone is a male hormone that is responsible for secondary sexual characteristics, libido, muscle formation, metabolism, and even mood.

It is also called the action hormone. A man who has a lot of testosterone, is ready to move mountains, conquer women, argue, fight, throw the bulls and live at full capacity. At the same time, it looks like it, respectively - developed muscles, a confident look, a sharp mind and quick reaction in non-standard situations.

However, the perfidious nature conceived in such a way that from 30 years the level of testosterone in men decreases. Moreover, the insidiousness of the situation lies in the fact that it happens so slowly and unnoticed that you do not have time to arouse, panic and immediately take the necessary measures.

Another reason for the low testosterone levels in young men is the wrong lifestyle. Bad habits, lack of sleep, synthetic food from fast food and laziness will never turn you into a brutal male. But in the effeminate bore can.

When testosterone falls, an extra fat appears on the body, melancholy and apathy appear in character, and instead of a decisive peasant with an ax, you suddenly find yourself wrapped in a plaid with a cup of cocoa and in a philosophical mood.

The main signs of low testosterone:


Bad mood or depression.

Flaccidity, fatigue and irritability.

Reduced sexual desire.

Reduced muscle mass and strength.

Increased adipose tissue.

Reducing the level of aggressiveness.

Distraction, decrease in mental ability and memory.

Trouble sleeping


Much happier than men, testosterone levels can be increased in a few weeks, and it can be done better by natural means, without resorting to pharmacology.


Ways to increase testosterone levels:

1. Put the food in order.

Give up on fast food. For the sake of added effect, eliminate bread, buns, chocolates and fizzy carbonated drinks. They say that insulin also lowers testosterone, so the sugar is also in the furnace.

The main building material is zinc, without which testosterone synthesis is not possible, as well as magnesium and vitamin D (it is separate about it). Make a diet of the following products: seafood, nuts, meat, fish, eggs, fruits, vegetables, berries, especially lean on lemons, strawberries, lettuce, potatoes, broccoli, greens, herbs and roots (for example, ginger and ginseng), dried fruits, as well as milk, kefir, cheese, beans and cereals. Add spices. For example, red pepper, garlic and kari have an overwhelming effect on estrogen, the female hormone that we only have on hand.

2. Take care of sports.

Highly functional training - short intense workouts at the highest possible pace. There are enough halls for crossfit, and street workout is always relevant. Do not forget how to warm up.

Strength training, the key principle of which is the emphasis on the base, more weight, less repetitions. A small life hack: look for halls where there are a lot of girls, testosterone will immediately jump upwards.

3. Give up bad habits.

Do it finally and without turning. Alcohol is not just a hangover in the morning. It causes systemic damage to the entire body. So is tobacco. For men, it is important to win wherever possible. Start with bad habits.


4. Take care of vitamin D.

You can take vitamin D from the local pharmacy, but getting it out of the sun and more beneficial and much more pleasant. To ensure a normal dose, it is enough to spend 5-10 minutes twice a week in the sun from 10 am to 3 pm. For guys who are not afraid of the spring cold, the question closes with a run with a bare torso. The rest - look for options and opportunities.

5. Minimize stress.

With a strong prolonged stress, the body produces cortisol, which prevents testosterone from breaking out in full force. To avoid this, try yoga and meditation. You have no idea what powerful tools they are. In addition, stop worrying about trifles and smile more often.

6. Rest and get enough sleep.

Do not allow overtraining, recover as much as your body needs. Sleep 7-8 hours. If you go to bed at 23.00, and get up at 6-7.00, sleep will be as productive as possible. In addition, you have time in the morning to practice and meditate.

7. Pump bright emotions .

Do not turn into a marmot, whose day is similar to the daily run in the wheel of routine and bytovuhi. Keep your mind and heart in good shape. Travel, meet with friends, go to different places, but do not allow yourself to go out. Take care of extreme sports and meet girls more often, even for the sake of innocent flirting. Live brightly and create yourself a positive attitude.


And if you have something to add, then at the bottom of the article the corresponding form — speak, comment, argue and ask questions! We will be glad.


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The most shocking ways to increase testosterone levels

Testosterone is a hormone that everyone knows about, but no one has studied it thoroughly. The main male hormone, on which the work of the whole organism depends, each time presents scientists with new riddles. The most recent studies have shown that its level is directly related to the nationality of the man and to what part of the world he lives in.

For example, the Japanese are recognized as the best tasters on the planet. And this is directly related to the fact that they have the lowest testosterone levels, unlike men of other nationalities. However, when the Japanese need for one reason or another to raise the level of their main hormone, he again resorts to the services of the kitchen. And first of all it includes grated radish in the diet. Recent studies by scientists of the Land of the Rising Sun have found the same properties in beets.

Light sports exercises are a universal means for keeping fit, lifting the mood - all that we call “cheer up”. In men, this is directly related to raising testosterone levels. However, there are cases when a man just needs to get a sharp surge in the level of this hormone (for example, heavyweight athletes before the barbell jerk). But since physical exertion is commonplace for them, “force” methods are not enough here. If you have ever watched competitions in weightlifting, you probably noticed: before the barbell jerk the athlete growls or shouts loudly. At this moment he has a sharp jump in testosterone, which allows him to take the desired weight.

Sumo fighters whose weight exceeds 200 kilograms cannot be washed a day before the competition. This helps them maintain the level of the main hormone, and therefore does not relax.

Italians are considered among the most temperamental men. It is easy to guess that this is due to the increased level of testosterone in their body. The explanation is very simple: the sun. It really raises the level of the male hormone. To enhance the effect, many specially tan naked. A high level of potency is also added to excellent well-being.

Speaking of potency. It is clear that it is directly related to the level of the male hormone. Many men, wanting to outdo themselves in bed, resort to the same way as weightlifters - shout. But for some this is not enough. They do not just shout, but call their partner the most obscene words. Psychologists explain a surge in testosterone at this moment by raising a man’s self-esteem in his own eyes.

In ancient Russia, for constant maintenance of physical fitness and active potency, men used a tool called “beaver jet”. In fact, it was prepared from the genitals of the beaver: it was cut, dried and, according to written sources, was quite popular.

Modern men have their own way to maintain pep and physical fitness. Fans of the Russian bath experience an increase in testosterone levels when, after a steam bath, they roll in the snow. Although those who are deprived of this pleasure, it is enough just to rinse your feet in cold water - a surge of strength is provided.

And absolutely absolutely reliable method of increasing the level of testosterone is a victory. No matter what a man does, victory triggers strength in him, gives confidence, makes him invincible and irresistible in his own eyes. It is enough for a man to set himself even a small goal, to achieve it - and he will have no problems with the level of testosterone.


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How to increase testosterone levels - drugs and food

Increase testosterone in men

Supplements to increase testosterone levels

It is often believed that the higher the testosterone level in men, the better. However, it is important to understand that not always high testosterone means improving the health or any indicators of the body. In addition, testosterone boosting drugs often have a long list of side effects - and they are always prescribed by a doctor only after a blood test.

Being one of the key hormones, testosterone is closely related to the whole body's work - before trying to increase it, you need to understand why you need it and why you think that you have low testosterone . Plus, at home it is impossible to accurately measure whether a certain drug or a particular diet has influenced testosterone and raised its level.
High Testosterone and Health

Testosterone is the main male sex hormone responsible for the formation of secondary sexual characteristics in boys during adolescence, and for muscle growth in adulthood. A high level of the hormone testosterone is directly related to both the libido and the general emotional state of the man. Chronically low testosterone often depresses the brain.

At the same time, scientific studies suggest that men with elevated testosterone levels not only grow balder faster , but also suffer from problems with excessively oily skin (which leads to acne), high levels of “bad” cholesterol in the blood, and high blood pressure - namely therefore, increasing testosterone is not always beneficial for the body.
Obesity and Testosterone Levels

Along with bad habits, overweight is one of the most important factors in reducing testosterone levels, because adipose tissue is able to convert the male sex hormone into female. In fact, the more fat a man has, the lower his testosterone level and the higher the estrogen level (4) . The fight against fat should always be the first step in the task of raising testosterone.

The less body fat a man has, the less testosterone will turn into estrogen - for this reason, regular physical and strength training will definitely lead to an increase (or at least normalization) of testosterone levels. In addition, the higher the level of testosterone in the body, the faster the body will burn fat and build muscle.
Effect of Nutrition on Testosterone

Effect of nutrition on testosterone levels

Despite the fact that science can not say exactly which foods increase testosterone levels, the list of “harmful” food for this hormone has long been known. Since testosterone is a steroid hormone, its formation requires the presence of saturated fats in the diet - in their absence (for example, in the case of low-fat diets), testosterone levels drop sharply.

Also, food with a high glycemic index affects testosterone levels - regular consumption of fast carbohydrates not only disrupts the normal synthesis of insulin (ultimately leading to the development of diabetes ), but also correlates with low testosterone. In addition, testosterone is also affected by trans fats contained in fascade and various convenience foods.
Supplements to increase testosterone

Before talking about drugs to increase testosterone levels, it is necessary to mention vitamins and microminerals, the deficiency of which directly affects testosterone. Scientific studies show that in order to maintain a normally high level of testosterone, a man must daily receive from his diet at least 10-15 mg of zinc , 400-420 mg of magnesium and 400–1000 IU of vitamin D.

Note that the lack of zinc is extremely typical for urban residents (zinc sources are primarily seafood, offal and nuts), exactly like the lack of vitamin D in the winter time (for the synthesis of this vitamin you need to be in the sun at least 30-40 minutes a week). That is why it is often possible to raise testosterone without taking pills.
Drugs to increase testosterone

How to increase testosterone?

Only anabolic steroids have a real evidence base as drugs for increasing testosterone levels. However, they do not increase testosterone at all, but, in fact, replace it, dramatically reducing the natural production. In addition, synthetic testosterone preparations are strictly controlled drugs and are prescribed exclusively by a doctor.

Speaking of OTC supplements and dietary supplements to increase testosterone levels, it should be noted that most of these drugs even theoretically can not affect the body - neither ginseng, nor goji berries , nor the extract of Eleutherococcus can raise the level of this hormone. Unfortunately, even the controversial evidence base is only available in the three drugs listed below:

D-aspartic acid (D-Aspartic acid) - an amino acid contained in small doses in food. Studies show that taking D-aspartic acid supplements can increase testosterone, prolactin and growth hormone (1) . An effective dosage is 2-3 grams per day for several weeks.
Tribulus terrestris (lat. Tríbulus terréstris) - used in Ayurveda and traditional medicine as a means to increase libido and "male power". It is important to note that the recommended dosage (about 1-3 g per day) requires taking tribulus in powder, and not at all in tablets, where it is contained in significantly smaller doses.
Evrikoma dlinnolistnaya or Malaysian ginseng (eng. Eurycoma longifolia) - is used in traditional medicine as an aphrodisiac and a means to increase potency, but has a controversial evidence-based effect on testosterone. An effective dosage is considered to be 1-3 g per day, but most supplements contain significantly lower doses.

Normal Testosterone Level

In conclusion, we recall that the final opinion on whether your testosterone is high or low should be made by a doctor based on a laboratory blood test. To assess the level of testosterone, the content of free (that is, not bound to plasma proteins) testosterone is used. Free testosterone represents approximately 1-3% of the total testosterone level in the body.

Blood for analysis of testosterone levels is taken from a vein, preferably in the morning or after 10-12 hours following the last meal. Separately, it should be noted that there is no single digit “normal” or “high” level of testosterone - for the same man, the indices of this hormone can fluctuate significantly even within a day.

Age of man Free Testosterone ( nmol / L) Free Testosterone (pg / ml)
<25 20 - 30 9.0 - 28
25 - 29 years old 15 - 29 8.8 - 27
30 - 34 years old 14 - 27 8.5 - 26
35 - 39 years 13 - 26 8.0 - 25
40 - 44 years old 12 - 25 7.2 - 23
45 - 49 years old 12 - 24 6.5 - 22
50 - 54 years old 12 - 24 6.0 - 20
55 - 59 years old 12 - 24 5.6 - 19

Vitamin D, magnesium and zinc (if they are deficient) have a strong evidence base as drugs to increase testosterone levels. Of the hundreds of plant extracts available as dietary supplements to raise testosterone, very few have been studied - and only a few of them have at least a controversial evidence base in their ability to increase the most important male hormone.

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Be a male! 9 simple ways to increase testosterone

With age, the level of testosterone in men decreases. Today we will talk about how to deal with it.

Testosterone is the main male hormone. It is he who in many ways forms the abstract concept of “masculinity” both in appearance and in the behavior of a man. They say "labor male" means "rolls over testosterone." Developed muscles, confidence in themselves and their actions, sharpness and speed of thinking in any, even the most unusual situation - all thanks to him.

According to many proven studies, from about 30 years old, testosterone levels in men begin to slowly but surely decline.

The consequences of such dynamics do not need to be described. You understand perfectly well what is at stake.

There are effective medical methods, but we have no right to talk about them, because such things are done exclusively with the permission and under the supervision of the appropriate specialist.

However, for prevention, it makes sense to turn to softer, more natural and safer ways to boost and maintain this hormone at a normal level.

1. Get rid of excess weight

Overweight men statistically have lower testosterone levels, and the second fact here is a consequence of the first. Leaving extra pounds leads to an increase in testosterone levels, and in conjunction with a general improvement in the state of the body, an incredibly strong positive effect is obtained.

There are dozens of current techniques that answer the question " how to lose weight ." But in general, the strategy for weight loss is one: less sweet + control calories + physical activity.
2. Intensive training + intermittent fasting

The combination of short intense workouts and intermittent (periodic) fasting causes an increase in testosterone levels in men and prevents them from falling.

At the same time, observations of men focusing on aerobic and long-term but measured workouts did not reveal an increase in the level of this hormone.

There are countless different variations of intense workouts. For a start, you can build your lesson on something like this:

A thorough warm-up - 3 minutes (required!).
The most rigid and intense pace at the approach of 30 seconds, almost to failure.
Restore within 90 seconds.
Repeat second and third paragraphs seven times.

As you can see, this training takes only 20 minutes (and 75% of the time is rest and recovery, and intensive work takes only 4 minutes), but it gives a stunning effect.

Pay due attention to the warm-up. Explosive start dangerous injuries. The body should be softened, stretched, well warmed.

This tactic is applicable to a huge number of simulators, when practicing with a barbell and dumbbells, in running and swimming.

Intermittent fasting corrects hormones, contributing to the production of more testosterone and the loss of excess fat.

Unfortunately, too frequent and prolonged feeling of hunger provokes a negative effect, reducing testosterone levels, and therefore you can add to your diet, protein shake after each workout.

The combination of these techniques gives a fairly pronounced effect, and as a bonus, a person gets a more slender, muscular and toned body.
3. Observe the zinc standard

Compliance with zinc is important not only to increase, but also to maintain testosterone levels. Numerous studies show a significant increase in this hormone after six weeks, provided that a person with an initially low testosterone level includes a sufficient amount of zinc in the diet.

The best way to keep up with zinc is to eat the right food. Foods rich in protein. Meat, fish, milk, cheese, legumes, natural yogurt, kefir.

When using multivitamins or other artificial zinc supplements, pay attention to the limits set by health authorities. In Europe for adult men, this limit is 25 mg per day, and the recommended rate is 11 mg per day.
4. Strength training

In addition to intense training, there is another type of training that significantly stimulates the production of testosterone - strength training. Provided that you perform strength training with the proper intensity, your testosterone level will increase.

photo (1)

The key principle of strength training: less repetitions, more weight, more basic exercises. For such classes requires appropriate training and practice, so do not rush to go under the 100 pound barbell.

Another option that allows you to get the desired effect with less weight - slowing down the negative phase of the exercise or slowing down the implementation of the whole exercise in general, that is, the negative and positive phases.
5. Vitamin D

Supposedly, vitamin D also affects testosterone levels. When taking supplements containing vitamin D, there was an increase in testosterone levels in men suffering from overweight.

... problems with getting a vitamin from sunlight can be experienced by dark-skinned, obese and elderly, as well as people covering their limbs with clothes. To ensure a normal dose of vitamin you need to be with limbs open to the sun in the midday sun (between 10 am and 3 pm) at least twice a week. Light-skinned people need a 5-minute sunbath ...

As you can see, here too, overweight is a problem. Another reason to think.

The daily intake of vitamin D for adults is 600 IU.
6. Minimize stress

With strong prolonged stress, the body produces cortisol, which actually blocks the effect of testosterone. This is how our body works, and nothing can be done about it.

In the modern world of permanent depressions and chronic stress (and therefore, with constantly increased cortisol), the effect of testosterone is blocked too often and a lot, which we absolutely do not want.


On Lifehacker you will find many articles on effective methods of overcoming stress and dealing with depression. Perhaps meditation or yoga will help you.
7. Limit or eliminate sugar from the diet.

With an increase in blood sugar levels, testosterone begins to decline. There is an assumption that insulin reduces testosterone levels. In any case, the abuse of sweet leads to obesity, so this advice is somehow useful.

According to research, on average, a resident of the United States consumes 12 teaspoons of sugar per day. That is, for the life he will eat 2 tons of sugar.

Fast carbohydrates are not only found in sweet foods . Pasta, bakery products (pizza too, yes) - all this should be consumed very carefully.
8. Consume healthy fats.

By “healthy” is meant not only polyunsaturated fats. The fact is that our body requires a certain amount of saturated fat, as they are involved in the synthesis of testosterone. A nutritional plan in which fat (mostly of animal origin) accounts for less than 40% of the energy derived from food, in the case of men, leads to a decrease in testosterone levels.

It is important to understand that our body needs saturated fats from vegetable and animal sources.
9. BCAA

In addition to the protein cocktails mentioned in the second paragraph in the framework of intermittent fasting, an increase in the amount of the obtained BCAA amino acids will be useful for a man with active sports. These amino acids necessary for man can be found in ordinary foods (for example, leucine is abundant in cheese), as well as in special additives.

Do not be negative about sports nutrition. In fact, high-quality additives are almost pure product, without impurities and any filth.

With sufficient intake of amino acids in the body create the right anabolic environment. This is exactly what we need.


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How to increase testosterone

Testosterone determines the male, alfacha and dominator. With age, the level of the hormone of masculinity inevitably decreases, causing a bunch of unpleasant problems, including erection. Fortunately, testosterone can be increased without any chemistry.

In creating this guide, we relied on the experience of a man who was able to double the level of total and free testosterone in 90 days. Without illegal drugs, suffering and bullying of the body and mind. This is a really working technique, thanks to which you will live for your own pleasure and catch all the bonuses of high testosterone.

Attention! The guide does not contain "magic pills" and fantastic bodyhacks. Everything that is written here is based on scientific research and the application of this knowledge in practice. Before making experiments, consult with your doctor.

Food

Proper nutrition plays a huge role in testosterone production. For example, to start production of the hormone, the body needs specific elements, such as zinc and magnesium, and the raw material is cholesterol, which is terrible for many. Some foods, such as cabbage and its varieties, contribute to the elimination of estrogens from the body, which also helps to increase testosterone.

To increase testosterone, it is necessary to increase the fat and cholesterol levels in the daily diet. That is why the old-school athletes consumed raw chicken eggs and continue to do so.

Studies show Testosterone and cortisol in relationship to dietary nutrients and resistance exercise .Testosterone and cortisol in relationship to dietary nutrients and resistance exercise . that an increase in fat and cholesterol in the diet increases testosterone, and low-fat diets lead to Low-fat high-fiber diet decreased serum and urine androgens in men .Low-fat, high-fiber androgens in men . to lower male hormone levels.

As for the myths about the dangers of fat and cholesterol, the test results after the completion of this experiment turned out to be very good.

Value Optimal
Total cholesterol, mg / dl 202 <200
HDL ("good") cholesterol, mg / dl 77 > 60
LDL (“bad”) cholesterol, mg / dL 112 100-129
Triglycerides, mg / dl 65 <100
The ratio of total and "good" cholesterol 2.6: 1 <3.5: 1
The ratio of "good" and "bad" cholesterol 0.68: 1 > 0.4: 1
The ratio of triglycerides and "good" cholesterol 0.84: 1 <2: 1

Breakfast: special from Ron Swanson

Three strips of fried bacon.
Scrambled eggs from three whole eggs (that is, with yolk).

This breakfast is not only delicious, but also gives the body the necessary amount of fat and cholesterol for the production of testosterone.
Lunch: salad man

Spinach and green salad - sources of magnesium Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion .The effects of magnesium supplements are reduced to and zinc Effect of zinc and selenium supplementation on serum testosterone and plasma lactate in cyclist after an exhaustive exercise bout .Effect of zinc and selenium supplementation on serum testosterone ; .
Meat is a source of protein and cholesterol. Protein helps build muscle, and the more muscle, the higher the testosterone.
Nuts - real fat bombs that give the necessary cholesterol. Studies show that nuts, particularly Brazilian, increase testosterone.
Avocados and olives are a great source of "good" fats.
Broccoli is a source of indole contributing Indole-3-Carbinol Is a Negative Regulator of Estrogen .Indole-3-Carbinol Is a Negative Regulator of Estrogen . reduce the level of female hormones in the body of a man.
Olive oil is the perfect salad dressing to help Olive oil converts cholesterol more easily into testosterone .Olive oil converts cholesterol more easily into testosterone . the body is better to absorb cholesterol.
Balsamic vinegar - to taste and maintain normal insulin levels.

As you can see, some ingredients cannot be called the most affordable, but you can freely modify this recipe, replacing the products that are missing in the nearest stores with similar ones. Obviously, the consumption of large amounts of good meat hits the wallet, but this is typical of all protein foods.
Dinner: anything you want, but without prejudice to the production of testosterone

Eat whatever you like, as long as there is fat and protein. Do not try to go on a low- or carbon-free diet, stay away from paleodiet and other fashion trends. More current research suggests that such dietary regimes actually contribute to The effect of low-carbohydrate diet on the pattern of hormonal changes during incremental, graded exercise in young men .The effect of the changes in the diet of the young men . lower testosterone levels.
Snacks

Nuts, pumpkin seeds, broccoli and dark chocolate are your friends if you suddenly want to eat.
Alcohol

To plump is not recommended. Studies show Beer and Testosterone .Beer and Testosterone . that alcohol, in particular beer, reduces testosterone.

One of the coolest “male” nutritional bonuses with an emphasis on fat, protein and carbohydrate balance and calorie control is the inevitable weight loss. For example, with the initial level of subcutaneous fat in the region of 18%, you can count on 12% in three months. Getting rid of unnecessary centimeters, you will increase testosterone even more, because obese men have a statistically lower level of this hormone. Solid pros and no cons.
Training

As mentioned above, this guide does not contain “magic pills” and fantastic bodyhacks. To increase testosterone, it is necessary to plow. Plow a lot. Exercise itself gives rise to testosterone. The growth of muscle tissue and the care of excess fat also increase the level of the male hormone. So take a subscription to the nearest trainer and start exploring the topic of basic strength training .
Commandments of male training

Choose basic exercises that involve big muscles. The effect of short-term strength training on human skeletal muscle: the importance of physiologically elevated hormone levels .The skeletal muscle effect of short-term strength training: The importance of physiologically elevated hormone levels . . It is certainly good to pump bitsuha in isolation, but testosterone is unlikely to increase significantly from this. Chest bench pressure, backstroke, army bench press, squatting, deadlift and its variations are your favorite exercises.
High-volume workouts - good. Exercise volume = number of approaches × number of repetitions × weight. Studies show Hormonal responses of multiset versus single-set heavy-resistance exercise protocols .Hormonal responses of multiset versus single-set heavy-resistance exercise protocols . that the higher the amount of exercise, the better the testosterone level increases.
Stay with a reserve for a couple of repetitions. Research say Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains .Not only is there any response time . That work to failure is not necessary. In addition, the partner you will have far from always, and to be crushed by a barbell is unpleasant and very dangerous.
Rest between sets is Hormonal Responses to Resistance Exercise Variables .Hormonal Responses to Resistance Exercise Variables . more than a minute, but less than two minutes.

With basic knowledge of English, you can learn and master an excellent strength training technique called 5 × 5 . It is both simple and very effective.
High Intensity Interval Training (HIIT)

HIIT is a great addition to weight training, which also increases testosterone. The essence of this technique is the alternation of short, high-intensity and longer, but less intense intervals when performing the exercise. On the Internet, a bunch of ready-made HIIT options. Choose the one that is closer to you.
Overtraining - the enemy of testosterone!

Everything is good in moderation, including training. In the absence of experience in sports, a person often overestimates the capabilities of his own body. In this case, he and his body become familiar with the phenomenon of congestion. This is when you come to the gym in the hope of doing more than last time, but you cannot even repeat the volume of the previous lesson. No strength, everything hurts, lethargy, permanent fatigue, weakness - these are signs of overtraining. In addition, in this state, the level of testosterone drops Testosterone and Overtraining .Testosterone and Overtraining . and therefore it is necessary to be engaged to the best of your abilities and capabilities.
Vitamins and supplements

Proper nutrition allows the body to synthesize testosterone, and modern technology helps it to do it more efficiently. Many people are suspicious of additives, even with fully and repeatedly proven effectiveness, and therefore we do not urge to urgently overcome their own paranoia and throw themselves into something that you do not understand.

You are afraid - do not take it, do not be afraid - take it and enjoy even more effect.
D3

Vitamin D3 is not really a vitamin, but a hormone that our body synthesizes with the help of sunlight. Not all of us are lucky enough to live in sunny regions, and not everyone can afford daily sunbathing, because office, work, a lot of things, and so on.

Research confirms Effect of vitamin D supplementation on testosterone levels in men .Effect of vitamin D supplementation on testosterone levels in men . increased testosterone with an additional intake of D3.
Omega-3

Proven Fish Oil and Testosterone .Fish Oil and Testosterone . that fish oil contributes to the production of a hormone, which, in turn, stimulates the synthesis of testosterone.
Whey Protein

Without physical activity, an increase in testosterone levels will be much less significant. Well, if it comes to men's sports, that is, rocking, it is necessary to mention the sport pit.

Whey protein helps to maintain daily protein intake, as well as protect, repair and build muscle. Training is muscle, and muscle is testosterone. Everything is very simple.
Caffeine

Studies show Dose effect of caffeine on testosterone and cortisol responses to resistance exercise .Dose effect of caffeine on testosterone and cortisol responses to resistance exercise . That taking 100 mg of caffeine before exercise helps to increase testosterone.
Optional supplements

ZMA is a very popular sports supplement made from zinc and magnesium, which are necessary for the synthesis of testosterone. Here are just recent studies have shown Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism .Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism . zero efficiency Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement .Serum testosterone and urinary hormone metabolites after steroid administration after high-dose zinc supplement . taking extra doses of these elements in excess of the norm. It turns out, ZMA is useful only with a deficiency of zinc and magnesium in the diet.
Useless Supplements

Wandering around the internet looking for working ways to increase testosterone, you may stumble upon a recommendation to take more vitamin C. Indeed, there is a study confirming 2g Vitamin C Ameliorate Low Testosterone Levels and Sexual Dysfunction in Diabetic Rats.2g Vitamin C Ameliorate Low Testosterone Levels and Sexual Dysfunction in Diabetic Rats. Usefulness in Normoglycemic Individuals Still Questionable .Usefulness in Normoglycemic Individuals Still Questionable . increased testosterone levels from askorbinki ... in diabetic mice. There are no other facts. Accordingly, if you are not a diabetic or a mouse, you do not need to take additional doses of vitamin C.

All kinds of “natural testosterone boosters” like tribulus, if you dig deeper The aphrodisiac herb Tribulus terrestris does not influence the androgen production in young men .The aphrodisiac herb Tribulus terrestris doesn’t influence the , they work unstable and only on the same poor mice. Do not spend money on questionable drugs with unproven efficacy.
Sleep

The synthesis of testosterone in the body occurs in a dream. A daily morning erection is just a consequence of an increase in the level of the male hormone and a sign that everything is in order with you. In chronic sleep deprivation, the body simply does not have time to produce testosterone. Enough to sleep less than 5 hours a day for only one week, and you already have minus 15% of testosterone. In addition to the synthesis of testosterone, sleep reduces the level of cortisol, a hormone that blocks testosterone.

Sleep 8 hours, protect yourself from your smartphone, any other sources of blue light and invigorating drinks late in the evening , take a warm shower before going to bed.
Stress management

Stressful situations cause the release of cortisol. In small doses, this hormone is harmless and even needed. He launches the very primitive “hit or run” reaction. Problems begin when stress stretches over time. We are arranged so that we must either right now destroy the source of discomfort, or run away from it.

Unfortunately, few can quit their jobs . Just take and rub from the heart to a person who is angry, too, is impossible. It remains only to adapt and rebuild your life so as to minimize discomfort. In part, proven stress management techniques will help you: meditation, breathing exercises and walks.
Ecology

It is unlikely that you yourself will make the environment clean and safe, but something can be improved. For example, to exclude from the life of xenoestrogens How Chemicals Affect Us .How Chemicals Affect Us . - substances that exhibit properties in the human body that are similar to the action of female hormones, that is, lower testosterone.

The problem is that the xenoestrogen phenomenon itself is poorly understood and poorly understood. Such substances can occur everywhere, but there are some life hacking to protect against them.

Use less plastic, and especially try not to heat food in plastic containers.
Avoid gasoline and pesticides whenever possible. Of course, fuel has a masculine scent, but the less and the less you “enjoy” it, the better.
Use more organic products, if, of course, allows the budget. And there is still no shame in having a garden.

Sex

More sex - more testosterone. More testosterone - more sex. More sex ... well, you get the idea.
Results of the experiment

Before the experiment After the experiment
Total Testosterone, ng / dl 383 778
Free testosterone, pg / ml 7.2 14.4

Briefly about the main thing

So, to increase testosterone, you need:

include more fat and cholesterol in the diet;
give up alcohol;
engage in strength and high-intensity interval training;
take vitamin D, fish oil and whey protein;
sleep at least 8 hours a day;
whenever possible, minimize stress factors and master calming techniques;
protect yourself as much as possible from anything that may contain xenoestrogens;
have more sex.


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Prime Labs - Men's Test Booster - Natural Stamina, Endurance and Strength Booster - 60 Caplets

Prime Labs - Men's Test Booster - Natural Stamina, Endurance and Strength Booster - 60 Caplets

How to increase testosterone in men in natural ways

Testosterone is one of the most important hormones produced by the endocrine system. It can be found in both sexes, but especially in men. And for them it is important first. It is this hormone that is responsible for those properties of a man’s body that make him different from women in biological terms. And so for men it is extremely important to maintain a sufficiently high level of this hormone. But, nevertheless, sometimes in the functioning of the endocrine system failures occur, and the level of the hormone decreases. Is it possible to prevent this phenomenon?
Testosterone Rates

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

For the most part, testosterone in the body is associated with various proteins. Free testosterone accounts for approximately 2% of the total hormone. Testosterone in young men aged 18–20 years reaches a maximum concentration. Then the hormone level begins to decrease. From about 35 years old, testosterone levels fall by 1-2% per year. Reducing the amount of hormone in the blood of men with age is a natural process. However, a situation is often encountered when a low level of the hormone occurs in men of young and middle age. This situation, of course, is not normal and requires treatment.

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

Age years norm, nmol / l
0-1 0, 42-0.72
1-7 0.1-1.12
7-13 0.1-2.37
13-18 0.98-38.5
18-50 8.64-29
over 50 6.68-25.7

What is testosterone for a man

Testosterone is responsible for the formation of the male body. This process begins in infancy, continues in 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 his participation is the process of spermatogenesis. 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 levels the effects of the stress hormone cortisol. Due to the effect of the hormone, the man feels the joy of life and optimism.
Symptoms of Low Testosterone

In men with low testosterone, there are a number of symptoms that they often do not associate with this cause. It:

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

Causes of Testosterone Reduction

The level of the hormone can decrease for various reasons. But, as a rule, they are divided into primary, caused by diseases of the organs of the endocrine system, and secondary, caused by external factors and factors associated with the lifestyle of a person.

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

sedentary lifestyle,
poor nutrition,
excess weight,
unbalanced sex life
bad habits,
stresses
lack of sleep,
drug treatment,
exposure to harmful substances from the environment.

Sedentary lifestyle

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

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

Not all products that we consume contribute to maintaining a sufficient level of testosterone. Food should contain the necessary amount of trace elements, vitamins, proteins, fats and carbohydrates, from both animal and plant sources. Both overeating and insufficient, irregular nutrition lead to the fact that testosterone is reduced.
Excess weight

The extra pounds of a man is not just a defect in appearance, spoiling the typical look of a cool macho. In fact, the cells of adipose tissue are factories for the production of an antagonist of testosterone - estrogen. In addition, in body fat, testosterone can also be destroyed and converted to estrogen.
Irregular sex life

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

A popular stereotype associates masculinity with the propensity to consume large quantities of alcoholic beverages. And it is in vain. Alcohol has been found to negatively affect the brain centers responsible for the formation of the male hormone, which results in the body's reverse process - the conversion of testosterone into estrogen.

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

During stress, the body produces a special hormone - cortisol. This hormone does not directly affect the amount of testosterone. However, cortisol can block testosterone receptors, making testosterone useless. Thus, in men exposed to stress, the same symptoms are observed as in men with a lack of testosterone.

Lack of sleep

Most men are familiar with the feeling of 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, and not superficial.
Diseases

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

Testosterone is often reduced by medication. These include carbamazepine, veroshpiron, tetracycline, magnesium sulfate, glucocorticosteroids. As a rule, a decrease occurs only with prolonged use of drugs, and after cessation of their administration, 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 similar substances in the exhaust gases of cars. Studies show that gas station workers have a reduced hormone level. But household chemicals are also not deprived of substances harmful to the male hormone. In particular, these include bisphenols contained in many personal care products and detergents - shampoos, lotions, liquid soaps, etc., as well as in plastic utensils.

How to increase testosterone in men?

If you do not know how to increase the level of this hormone, you can consult a doctor for advice. However, before you begin treatment, you should understand the origins of the situation. A decrease in the level of the hormone can be caused by various reasons, and therefore an increase in testosterone in men depends on many factors. Of course, there are hormones that contain 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 in a natural way.

So how do testosterone increase in natural ways?
Do sport

Men who regularly play sports, as a rule, have no problems with testosterone. Most of all, exercises aimed at the development of various muscle groups of the body, for example, on power trainers, are suitable for this purpose. Classes should be quite intensive, but not particularly long. The main thing here is not to overdo it, because otherwise the body will perceive the exercises as stress, and thus cortisol will be produced. To increase the production of testosterone, enough to do about an hour a day, and not every day, but 2-3 times a week.

Improve nutrition

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

Observing 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 by the body.
Cholesterol

Most of the testosterone is produced in the body from cholesterol. Therefore, in the diet should include foods that contain it in large quantities:

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

Of course, here it is necessary to comply with the measure, 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. A lot of it in seafood, fish, nuts, seeds - sunflower and pumpkin, cheeses, some vegetables.
Other nutritional tips

What else can raise the level of the hormone? It 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) and cruciferous plants such as cabbage, broccoli, etc. . Simple water plays a significant role. You must drink plenty of clean water (at least 2 liters per day).

In addition to alcohol, coffee consumption should be reduced. As established, a single cup of coffee helps burn the male hormone in the body. True, this effect does not last long, but regular use of coffee can lead to the fact that the level of testerone is significantly reduced.

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

To increase testosterone, you should also minimize the effects on the body of harmful substances contained in the urban air. To do this, spend more time outside the city, in nature. When traveling by car and standing in traffic jams should completely close the window. It is also recommended to abandon the use of household personal care products containing bisphenol - lotions, shampoos, etc. For washing, you can use regular toilet soap. Even toothpastes contain bisphenol, so for brushing your teeth you should take the minimum amount of paste - no more than a pea.
Sleep

To increase testosterone, you need a lot of sleep, because the level of the hormone in the body affects the full sleep. It is recommended to sleep at least 7 hours a day, and preferably 8-9 hours. It is important to bear in mind that sleep must 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. Also note that the release of the hormone contributes to a simple communication with the fair sex, as well as viewing men's magazines and candid videos.

A tan

To increase testosterone, you also need a lot of tan. During exposure to the sun, vitamin D is produced in the body, which has a beneficial effect on hormone production. This factor also should 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 raise the level of the hormone, then you can resort to using 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 prescribed by a doctor. Drugs for testosterone in the pharmacy are usually prescription.

The main drugs designed to increase the level of the hormone:

testosterone propionate (injection),
testosterone undecanoate (tablets),
proviron,
stimulants of hormone production (Cyclo-Bolan, Parity, Vitrix, Enimal Test).

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

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Clorox Toilet Wand Kit w/Caddy & Refill Heads - Includes six per case.

How to clean a very dirty toilet

As in other rooms, general cleaning should be carried out in the toilet. From time to time, the toilet should be thoroughly cleaned in order to prevent mold, bacteria and stains, as well as to clean parts that cannot be reached during normal weekly cleaning. If you encounter a very dirty or long-forgotten toilet, you will need to properly clean it to return a neat look.
General cleaning of the toilet bowl includes thorough removal of all stains. It is also necessary to remove the seat and scrub the entire mold and limescale. Allocate at least 2 hours to this, because it will not work out quickly here ...

How to clean the dirty seat
In order to clean the toilet well, you need to remove the seat. To do this, unscrew the nuts that hold the seat. They are under the rim. When the nuts are unscrewed, the seat can be lifted and removed to launder. When the seat is removed, you can easily get to all the details of the toilet and wash them to shine. Start at the top and clean all stains with the hard part of the sponge.

How to clean the dirty surface of the toilet
The next step is cleaning under the rim. Many bacteria and lime deposits can accumulate here. In order to effectively get rid of them, we recommend using Bref Total Gel. This powerful tool effectively removes limescale and stains. Apply the product under the bezel and let it soak as needed, then clean it thoroughly. Cleaner Bref Total Gel begins to act immediately after application, but on the stained spots the cleaning agent should be left for a longer time: from half an hour to the whole night.

How to clean stains on the toilet
If the toilet was left unattended for a long time, stains could form in the drain hole and even above the water. These spots are clusters of calcium that appear faster in regions with heavy water. If you leave the stains in this form, the toilet will look neglected. In addition, it can cause problems with hygiene. The best prevention of such stains is regular cleaning. However, if there are already dark spots on the toilet, do not despair. Use Bref Total Gel and a little effort to restore the toilet shine to its former glory.

Toilet block Bref Color Aktiv
How to clean the surface of a dirty toilet under water
If you have forgotten about the toilet for a long time, in the sink under the water can be strongly stubborn brown spots. To get rid of them, follow the instructions above for cleaning lime scale using products from the Bref Total series. In most cases, the dirt goes away, and the toilet will be clean. If several attempts were unsuccessful, and some dirt remained in place, white vinegar can help you. Drain the toilet by hand, pulling out water to free the surface. Then pour the white vinegar into the toilet so that it covers the entire surface with stubborn stains. Leave the vinegar soak for a couple of hours before cleaning.

How to clean the dirty tank
Real perfectionists in matters of cleanliness may want to clean the inside of the cistern. The tank has a lot of moving parts, and the water in it has been around for quite a while. In addition, the tank is rarely cleaned. All this means that limescale and algae accumulate inside. This part of the toilet does not come into contact with dirty water, and therefore almost does not cause hygiene problems. However, if you do not clean for a long time, the mechanical parts will stop working properly. In order to clean the tank, remove the cover from it, apply Bref Total Gel and clean the surface with a brush (but not with a toilet brush). With tanks built into the wall, things are not so simple, but, as a rule, you can also get them with a brush for periodic cleaning.

Maintain perfect cleanliness of the toilet
When all the instructions above are completed, assemble the toilet and see what a wonderful job you have done. Then follow these tips to prevent such contamination. Weekly cleaning prevents stagnant stains on the surface of the toilet bowl and eliminates the need to frequently do general cleaning. Always hang a toilet unit, such as the Bref Color Aktiv, to ensure hygiene and cleanliness. In addition, make sure that urine stains do not accumulate. This will prevent dirt from accumulating and smelling on the rim and toilet seat. Develop the right habits and clean the toilet as soon as it becomes dirty. So you reduce the need for general cleaning of the toilet.




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