How to increase testosterone in a man's body. How to increase the male hormone testosterone: drugs, recipes, nutrition How to increase testosterone in men naturally

A big issue about the main male sex hormone - testosterone. P.s. A lot of information will be based on scientific data (experiments and research).

I will tell you what testosterone is, what is its role, why it is very important, what is its norm, etc.; and about things that specifically raise natural testosterone production.

What is testosterone (in a nutshell)

Testosterone (test) is the main male sex hormone.

It is present not only in men, but also in women, because. without it, healthy sexual development is impossible. The difference (between men and women) is in the amount of testosterone.

In men, it is 17 times more than in women (m - 10-40 nmol / l; w - 0.7-3 nmol / l.).

Testosterone is an extremely important hormone that I personally recommend monitoring regularly. results testosterone in men is normal - 10-40 nmol / l.

P.s. it is very important to monitor the norm of the test in the body and not let it go down.

Testosterone plays a very important role in the normal functioning of the body as a whole.

  • Obesity (overweight)
  • Lung disease, as well as bronchial asthma
  • arterial hypertension
  • Prostatitis
  • Heart disease (ischemia)
  • Atherosclerosis
  • Diabetes
  • Cirrhosis of the liver
  • Chronic alcoholism

In medicine, a decrease in the hormone testosterone is called - hypogonadism.

In addition to diseases, there are also reasons why men have low testosterone:

  • Inactive passive lifestyle
  • Excessive stress
  • unhealthy food / bad habits(drinking alcohol, fizzy drinks, nicotine (cigarettes), etc.) harmful products (sugar, soy, caffeine, salt, foods with high cholesterol, simple carbohydrates and much more), lack of vitamins and minerals, and much more ...
  • Side effects from certain medications
  • Even age, in men after 30 years there is a decline in this hormone by 1-2%.
  • Lack of healthy quality sleep

Symptoms by which low testosterone can be determined (without testing):

  • Sexual problems (low libido), decreased libido, reduced potency
  • Emotional changes (depression, mood swings, etc.)
  • Physical changes (loss of muscle mass, weight gain, loss of strength)
  • Fatigue, lethargy, etc.
  • Lack of hair (or insufficient number of them, poor growth) on the chest, face (beard)
  • Gynecomastia for no reason (breast growth)
  • Sleep disturbance.

In the case of low testosterone in the body of a man, there will be consequences in the form of:

  • Anxiety (frequent mood swings), depression, lack of interest in life
  • Low (bad) sexual desire (libido) / violations (and very serious)
  • Poor (low) development (growth) of muscles / bones, a decrease in strength (in general, the lower the testosterone level, the less developed the man);
  • Incomplete development of all male genital organs
  • Incomplete development of secondary sexual characteristics: weak hair growth on the body, on the face, on the pubic area;
  • Incomplete (low) production of sp * rma
  • disturbed sleep
  • Distractedness, forgetfulness.

In general, the norm of testosterone in the blood (or its increased amount) shows a male. The more test in the body of a man = the more there is a man with eggs.

That is why it is important to monitor the test rate in the body, and in which case, increase it.

Personally, I follow this - very actively, because I know very well how important this hormone is in the daily life of a man, namely a man who wants to enjoy life, who wants females, women, sex (incl. relationships, without sex = everything is impossible), to rule, dominate, feel good, strong, powerful, confident, move forward, achieve victories, success, achievements, etc. etc.

In general, I monitor health in general and recommend the same to everyone.

In natural selection, the fittest win.

Every time I see a person who uses alcohol, cigarettes, junk food, drugs, etc. = I immediately understand everything about this person.

Most people = don't take care of their health, your body, their bodily shell.

And nothing lasts forever. If you don't take care of yourself, you will fail. There will be problems. Leading to loss in natural selection. Draw conclusions.

Signs of normal or elevated testosterone in men

I will tell you how I determine by myself (about signs) (they suit everyone):

  • feel good
  • Cheerful, there is strength, energetic, hardy
  • Good sexual desire, drawn to sex, excited, good erection, standing)) in general, there are no problems in this part (the main thing is that the partner is good)
  • No excess weight, medium or low body fat percentage
  • Muscles, I train regularly, I develop, there is no loss of muscle mass and strength (I am quite well balanced for a straight person who does not use anabolic steroids, my age and genetic data)
  • Aggressiveness, power, present from time to time, well, such ... too strong softness, and in general, a man should not have such feminine behavior - you need to actively engage in personal growth, internal state, pump a man in yourself).
  • Hair on the body grows well, bushes below the genitals, under the arms too, on the face and chest (in different ways, it also depends on the constitution), in general, there are no problems in this part.

Well, in short, such factors - they are felt that everything is in order and the level of the test is normal.

But, personally, I don’t care, from time to time I take tests = to be sure of this for sure.

In addition to this, I:

  • I eat well on a regular basis on a regular basis.
  • I get quality 8 hours of sleep on a consistent basis.
  • I avoid excessive stress on a regular basis.
  • I have no bad habits (I don't drink alcohol at all, I don't smoke, etc.)
  • Regular physical activity (I train in the gym) on an ongoing basis.
  • Activity in general, fresh air, walks, sun on a regular basis.
  • etc.

Functions of testosterone in the body

Testosterone in men in the body performs the following functions:

  • Under the influence of testosterone, the full development of all male genital organs occurs.
  • Thanks to testosterone, secondary sexual characteristics appear during puberty: increased hair growth on the body, on the face, on the pubic area;
  • Testosterone is involved in the formation of protein (protein) in tissues, which is a building material for muscles: the higher the testosterone level, the stronger / better developed the man);
  • Testosterone properly distributes fat in the body, preventing it from accumulating in the abdominal cavity;
  • Thanks to testosterone, a man has such a low timbre of voice;
  • Testosterone has an active effect and causes sexual attraction to women;
  • Testosterone provides a normal full erection.
  • Testosterone ensures the full production of sp * rma

In general, testosterone does a lot of things, in general, you have to understand: testosterone makes a man out of a man. If its quantity is low = there will be very serious problems.

So now, in addition to everything that I have already told you, I will tell you how to increase the level of testosterone in the body.

How to increase testosterone naturally...

Men tend to seek to increase their testosterone levels for several reasons:

  • Improving physical qualities (muscle growth, development of muscle strength, endurance, and others)
  • Increased libido, good erection, sexual desire, improved quality of intimate life
  • Growth of attractiveness for girls (because with high testosterone = everything is different)
  • social dominance
  • Improve health and quality of life

And so, to help increase the natural production of testosterone will help you:

  • Proper healthy quality regular meals
  • Eliminate unhealthy foods on an ongoing basis
  • Vitamins and minerals on an ongoing basis
  • Exclusion of bad habits on a permanent basis
  • Proper physical strength training on an ongoing basis
  • Normalization of weight,% body fat
  • Good quality sleep on an ongoing basis
  • Goals, victories, successes, achievements on an ongoing basis
  • Girls, s * ks (sex life) on an ongoing basis
  • No undue stress on an ongoing basis
  • Activity, fresh air, constant sun

All this will significantly increase your natural testosterone production in the blood.

Most people = unfortunately, are always looking for some miracle pill, remedy, supplement, etc. crap that either does not work at all, or works very poorly, or gives a short-term effect.

I'm telling you now about things that are underestimated by the vast majority of people and in vain, because all these are natural factors that greatly affect the production of testosterone in your body.

Proper healthy quality regular meals

We are what we eat. That's it.

Since the production of hormones is a complex process that involves the coordinated work of many organs and systems, to start it, you need to provide the body with all the necessary substances:

  • MATERIAL for muscle building is (protein, proteins)
  • ENERGY for work and construction is (carbohydrates)
  • MATERIAL for building hormones (fats)
  • Fruits and vegetables
  • WATER(life without water is impossible, just like muscle growth).

The vast majority of people = do not eat right. All these fast foods, fried, fatty, sweet, etc. etc. snacks on the go, buns, pasties, shawarma, hamburgers, sausages, sausage, etc.

How can a full-fledged production of hormones occur by eating this shit?

The answer is obviously no. So take care of your diet, here's what you need:

  • Complex carbohydrates(rice, buckwheat, oatmeal, durum wheat pasta);
  • Squirrels(fish, meat, eggs, cottage cheese, milk, kefir, seafood, etc., etc.)
  • Fats(nuts (pecan, macadamia, almonds, pistachios, hazelnuts), natural nut butters, omega 3, omega 6, omega 9, fish oil, sunflower, soy, corn, safflower, walnut, rapeseed, linseed oils) .
  • Regular plain non-carbonated water(with a lack of water, dehydration is possible, in which it is not possible to feel energetic and active, so water should always be at hand, more:).

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If many people have no problems with carbohydrates and protein (protein), then there are with fats. And this is a serious problem, because. it is precisely fats that should be given special attention, because. they are the MATERIAL for the construction of hormones (including testosterone). Understand?

Fats are sources of cholesterol, which is the basis for the testosterone molecule. Therefore, men definitely need to balance their diet so that there is no shortage of fats.

Low-fat diets depress testosterone. Men in whose diet fats were responsible for 10-15% of calories had a critically low level of testosterone, and the maximum numbers were reached at values ​​of 40-45%. In general, I recommend consuming at least 20% fat of your daily calorie intake.

This will be quite enough to provide fat for life processes, the production of natural anabolic hormones (including testosterone).

Well, for example: if your daily intake is within 1500 calories, then (1500 x 20%) = 300 calories; where: 1500 is your daily calories, and 20% is the daily intake of fat, at least.

In another way, we can say that girls need fat from 3 grams. for every kg of body weight.

For example, if you weigh 40 kg, then you need 40x3 = 120 gr. fat per day/min.

Note: This amount should only come from GOOD (UNSATURATED) FATS.

unsaturated fats found in foods such as: fish, seafood, tofu, soybeans, wheat germ, leafy vegetables (dark green), nuts (pecan, macadamia, almonds, pistachios, hazelnuts), natural nut butters, omega-3, omega -6, omega-9, fish oil, sunflower, soybean, corn, safflower, walnut, rapeseed, linseed oils.

In terms of protein (protein) and carbohydrates, and the proportion of consumption, the ideal diet for maximizing testosterone levels is a diet that covers 35-45% of calories from fat (I personally recommend a minimum of 20% and no more than 30), a relatively low amount of protein ( 1.6-2 g per kg of body weight) and a high amount of proper carbohydrates (4-6 g per kg of body weight).

Additional foods that increase testosterone levels:

  • Fruit: apricots, mangoes, papaya, oranges, peaches, pears, pineapples.
  • Spices: garlic, onion, turmeric, red pepper, curry.
  • Vegetables: tomatoes, broccoli, Chinese and Brussels sprouts, celery, avocado, yellow peppers, eggplant, pumpkin seeds.
  • Greens: onion, spinach, cilantro, parsley, wild garlic.
  • Berries: cherry, raspberry, strawberry, blueberry, currant, watermelon, pomegranate, plum and prunes.
  • Seafood: anchovies, perch, crabs, trout, halibut, herring, salmon, sardines, shrimp.
  • Olive and sesame oils.

Eliminate unhealthy foods on an ongoing basis

Eliminate sugar, salt, sugar, fried foods, fatty foods, any simple carbohydrates, etc.

All these substances do not carry anything useful, therefore, it does not make sense to use them.

You only need to download what is beneficial to you, your health.

Vitamins and minerals on an ongoing basis

Minerals:

The main mineral required for testosterone synthesis is zinc.

Therefore, first of all, you should take care of its sufficient consumption with food or supplements.

Zinc is found in seafood (oysters, squid, crabs), fish (anchovies, carp, herring), nuts (walnuts, almonds, peanuts, pistachios), pumpkin and sunflower seeds.

Other essential minerals that improve testosterone performance are calcium, selenium, and magnesium;

Vitamins:

For full health, the body needs all vitamins, but a special role in increasing testosterone levels is played by:

  • vitamin C - an antioxidant, inhibits the production of cortisol;
  • vitamin E - an antioxidant, helps insulin cope with high sugar;
  • vitamin D - helps the absorption of calcium, converts estrogen into its weaker forms;
  • omega-3 and omega-6 - essential acids, are an integral part of the testosterone biosynthesis pathway;
  • B vitamins - participate in thousands of biochemical reactions, increase the synthesis of sex hormones.

Exclusion of bad habits on a permanent basis

Remove alcohol, drugs, cigarettes, etc. once and for all.

Alcohol in the body of a man provokes the conversion of testosterone into estrogen.

Do you remember what I said about estrogen? The more it = the less testosterone.

In addition, any alcoholic drink causes systemic harm to the entire body, which cannot but affect the production of hormones for the worse. Draw your own conclusions.

Nicotine also has a negative effect on all body systems, so for me personally it is not at all surprising that this garbage also negatively affects the state of the hormonal background.

When smoking, there is a serious increase in the level of toxins in the body that prevent the production of the hormone gonatropin. Gonatropin, for those who are not in the know, is the most important substance that is involved in the synthesis of testosterone.

In addition to this, nicotine and other toxic substances reduce the metabolic rate and lead to the destruction of many elements, which slows down the production of many hormones in the body, including testosterone. Draw conclusions..

In the production of testosterone, the adrenal cortex also plays an important role, which suffers greatly from toxic substances that enter the body along with cigarette smoke.

Poisoned adrenal glands are unable to produce sufficient levels of testosterone and other sex hormones. As a result, when examining the blood of smokers, there is a strong decrease in testosterone.

Proper physical strength loads at a constantbasis increase the test by as much as 40%

Testosterone is produced in response to exercise (strength exercise).

Experiments were carried out, God forbid, they took 20 students or something, and measured their test level and the level of the hormone cortisol before training. After - the students went to train (strength load). After the power load, they were measured again - the level of the test and cortisol. What happened?

As a result, the level of cortisol in each student after training was high (this is natural), because. training is stressful (especially for people who have never trained before), and testosterone levels, on the contrary, have been lowered. Why is that? For cortisol - I explained, everything is clear there.

Cortisol is produced in any stressful / extreme situation, and training is just that, so everything is quite logical and expected.

Why did testosterone go down?

Because in training, when we train, we perform physical exercises (strength), our muscles, as it were, absorb testosterone from the blood in excess.

This is necessary in order to subsequently have the opportunity for recovery and muscle growth.

That's why, immediately after strength training - testosterone levels are always low. At this time, I don’t recommend doing sex)) it’s better to wait, by the way, in the morning - it’s best.

And all because he (testosterone) "left" in excess quantity in the muscles and it is less in the blood.

OK, so how does training affect the increase in test?

That experiment with students continued. The guys trained for a whole month. 3 times a week, doing basic physical exercises - well, in principle, there, nothing special.

A month later, they were again taken the level of the test and cortisol before and after training.

Results: after a month of training, the testosterone of the guys increased by as much as 40%. And the level of cortisol after training has decreased significantly (because the body has adapted to stress). And immediately after the workout - like a month ago - testosterone still fell.

But, after a workout, after some time, he recovers, only already PRO STOCK.

That's why regular exercise increases testosterone levels in the blood.

And as experiments have shown, it rises by as much as 40% in comparison with a person who does not train.

Draw your own conclusions. Personally, I train regularly and have been for many years.

But what is important here? What should be the training to produce testosterone as much as 40%?

There are many things you can do when you go to the gym. Run. Do crossfit, yoga and many directions. What exactly increases the level of testosterone in the blood, you ask =)

It is specifically the training scheme that increases - in which you will feel DISCOMFORT!

The pituitary gland gives the order to produce testosterone in response to discomfort (stress).

That's why you need to train properly. There should be a progression of load, muscle failure, when doing exercises, it should be hard, there should be stress, burning, discomfort, pain.

If you train lightly, on a consistent basis, without pain, overcoming, burning, muscle failure, load progression = you will not produce testosterone = as a result = muscles will not grow. Understand? Everything is interconnected. Training must be correct.

Otherwise = you can go to the gym = but testosterone will not increase.

Usually they don't talk about it. Go to the gym = physical activity is needed = the test will increase. Yeah. Will be. Until a certain time it will be. But with every workout, the body adapts and that's it.

If there is no overcoming, progression of load, failure, burning, pain, etc. = the test will not be developed. These little things are the advice from ordinary people and people who know their business = the former simply telepathize with their tongue without really knowing anything, and the latter know the whole truth from cover to cover.

Therefore, draw conclusions and start training correctly. In this regard, my training course, which was created specifically for straight people (based on scientific data), will help you:

With the help of this book = you can increase the level of testosterone in the blood as much as 40%.

The pituitary gives the order to produce a test = testosterone is produced = muscles grow. That's just how it all happens. I'm telling you the whole chain of events. You look and decide for yourself...

It is not right to train, as the vast majority does, or to do everything wisely, competently.

Normalization of weight,% body fat

Remember, the more body fat you have, the less testosterone you produce.

This has long been a proven fact, due to the physiology of men.

The thing is that with excess weight, fat \u003d an imbalance of female and male hormones occurs, that is, more estrogen (female sex hormone) and less testosterone (the main male sex hormone) will be produced. Understand?

So watch your body fat percentage. For your weight. Necessarily!

The higher the level of estrogen in the body, the less testosterone.

Here is the % of body fat you need to aim for (norms):

  • MEN = 10-15% body fat
  • WOMEN = 15-20-25% body fat

If your percentage of body fat is (and will be) within the specified limits, then your body, hormonal system and metabolism in general will function without any obstacles.

Simply put, with such% your body shell, your body, health are safe.

To help you lose weight and completely remove excess weight (fat), my training material can help you:

Good quality sleep on an ongoing basis

Healthy 8 owl sleep is necessary for full life (for the full functioning of the body), and not just for the production of testosterone.

Everyone knows that you need to sleep, min 8 hours, so I won’t la-la-kat here for a long time.

I recommend accustoming yourself to go to bed at the same time. Preferably from 21.00 to 22.00. And wake up at dawn or after dawn. This habit, over time, will help you fall asleep faster and, as a result, sleep better, and also, this time is more suitable for Homo sapiens, because. our body is so imprisoned by evolution. This is really needed (needed).

I won't talk about everything about sleep, the benefits are just a million.

Regarding our topic, testosterone, experiments and studies were conducted in which they proved that sleep has a very strong effect on testosterone levels, namely twice. Twice!!!

They took two people, at the same age, one slept more than the other = and the first produced twice as much testosterone. Twice as much as a person who slept less.

CONCLUSION: sleep is a powerful factor that must be used on an ongoing basis.

Goals, victories, successes, achievements on an ongoing basis

Any realized goal = victory = even a small one = any success in life (in any field) = always increases the level of testosterone in the blood (in the human body).

These are not just words - these are scientific data. There were experiments in which 2 football teams were accepted. The test level was taken before and after the game. Guess who got it up and who got it down? That's right - the winning guys had a much higher test level than before the game.

The losers, on the other hand, had a lower test level than before the game, because they lost.

This is just an example. Any success, victory = increases the level of the test in the body.

  • Approached and met a young lady = took her number = success = increased test.
  • I passed the session = everything is OK = the test has increased.
  • Realized the goal = raised the test.
  • Scored a goal = increased test.
  • I shook the barbell there, which I couldn’t before, but I wanted to = the test increased.
  • I bought a car (realized the goal) = increased test.
  • Won a girl, seduced a girl = increased test.

In short, the examples are endless, success, win = increase in test = feel better, everything is fine, everything is great, so achieve success, set goals, win.

Not just testosterone is called the hormone of the winners. Be a winner!

Girls and s * ks on an ongoing basis

More s * ks - more dough. More dough - more s*x. More bitches... well, you get the idea.

Regular high-quality sex = this is a very good prevention against many diseases.

This applies to both men and women. S * ks is necessary for all of us. Regularly!

When you win a girl = have sex with her = the test rises, you feel better, good, cool, male - well, I think you understand and know this feeling.

When in a relationship with a regular partner (girl) = the same = the same effect.

Even simple communication with the female sex also increases the level of hormones. Therefore, keep in mind.

P.s. if you read my blog = you know that I recommend communicating and having "business" only with worthy girls / women, because only they can give us (men) the desired effect.

No undue stress on an ongoing basis

The fact is that under stress, cortisol is actively produced, I have already talked about it.

As an antagonist of cortisol, it reduces the level of the male hormone testosterone.

The more it (as well as estrogen) = the less testosterone. So keep an eye on that as well.

Avoid excessive stress, just excessive, but not at all. You won't get rid of stress at all and you don't need to. The same training in the gym is also stressful, but necessary. Understand?

In general, being in a good mood more often, on the contrary, it improves the production of androgens.

Activity, fresh air, constant sun

Vitamin D, which is actively produced by exposure to sunlight (a vitamin that most people lack), increases testosterone levels.

Therefore, activity, fresh air, extreme sun is necessary for the production of testosterone.

How to increase testosterone with special supplements ...

Of the special supplements, I found only 2 experiments that prove their effectiveness (I did not check it on personal experience - I can’t say anything - but, I’ll just talk about these experiences).

All other additives = working = unknown to me, so without further ado.

Anabolic steroids = as test boosters = I will not consider in any case, because. these substances can lead to very, very serious health problems. I have never used anabolic steroids and the vast majority of people = do not recommend!

No. 1. Freshly squeezed onions greatly boost testosterone levels in those who, for some reason, have low testosterone levels in the blood.

There are experiments and studies proving that freshly squeezed onions greatly increase the level of testosterone in the blood if it is lowered for some reason.

There are no studies = with no low testosterone, so I can’t say anything.

Dosages are as follows: 50 ml (shot) per day for a person weighing 80-100 kg.

No. 2. Turmeric is one of the most powerful testosterone boosters.

For those who don't know, turmeric is a yellow ferment that is added to food.

According to experiments and studies, this seasoning, which is sold in a regular store, raises testosterone levels THREE TIMES. Dosages are recommended as follows: 1-2 g/day.

However, I personally have never used these supplements and I can’t say anything intelligible about them. To use them or not = everyone decides on their own, infa just for reference.

There is evidence that these supplements can only be effective if a person has a low level of testosterone in the blood, and not normal or large amounts = nothing intelligible.

Regards, administrator.

The level of testosterone largely determines the style of behavior of men. How to increase testosterone levels without harm to health? Testosterone and man.

Testosterone levels are one of the factors that distinguish men from women.

The considered methods, how to increase testosterone in men, are most effective in combination. Following them, you can achieve not only excellent well-being, but also great success in both social and sexual life.

Experts call testosterone the hormone that made a man out of a man. The level of testosterone largely determines the sexual orientation and behavior of men. Sculptural modeling of muscles on broad shoulders, a more active metabolism than women, the ability to procreate? Here is a far from complete list of the functions of testosterone in the male body. Men with a 10-12% lower level of testosterone, this male sex hormone, are effeminate, soft, sensitive. Conversely, those who have a testosterone content in the blood 10-12% higher than normal are characterized by aggressiveness, a reduced sense of self-preservation.

Functions of Testosterone

1. Increase in muscle mass
2. Fat burning
3. Activation of metabolism
4. Strengthen bone tissue
5. Protection against cardiovascular and other diseases
6. Providing secondary sexual characteristics and erection
7. Control over the production of spermatozoa and their ability to fertilize
8. Maintaining an increased interest in the female sex
9. Prolongation of youth and increase in life expectancy
10. Recharging with vivacity and optimism
11. Formation of a male character offensive, active, enterprising, uninhibited, fearless, reckless, prone to adventures and improvisations.

Symptoms of low testosterone levels

1. Decreased libido
2. Erectile dysfunction
3. Reduce the intensity of orgasm
4. Reduction of sexual hair
5. Reducing the volume and density of the testicles
6. Increased irritability
7. Decreased ability to concentrate
8. Decreased cognitive functions, memory
9. Depression
10. Insomnia
11. Decrease in "vital energy"
12. Decreased muscle mass and strength
13. Increasing the amount of adipose tissue
14. Osteoporosis
15. Decreased tone and thickness of the skin ("flabbiness" of the skin)

How to increase testosterone levels without harm to health

General rules

1. The first way is more of a psychological nature. The point is to reproduce the state that is usually maintained by normal levels of the hormone testosterone. It's about the need to win. This option is the fastest way to increase hormone production in the body. To do this, it is enough to set realistic 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 purpose, what are we born for? Be confident in yourself and in relationships with the opposite sex!

3. Keep yourself in a sexual tone. Watch movies with erotic content, buy men's magazines. Visit dance floors regularly, meet girls. The more friends you have, the better. Do not chase the number of sexual contacts. Even simple everyday communication with girls increases the secretion of testosterone.

4. Think about sex. It may seem a little strange, but when you think about sex, you stimulate testosterone production.

5. Be aware of your biorhythms. Set sexual, athletic and labor records when the testicles release large batches of testosterone into 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 the hormone is produced at 7 am, the level of testosterone reaches its lowest level at 8 pm.

6. Morning sex. In addition to burning a few extra calories every morning, you get a boost in testosterone. So we men have one more reason to stir up your girlfriend in the morning.

7. Laughter and rest. Cortisol is the main enemy of testosterone. Cortisol blocks testosterone production and increases estrogen levels. Laugh, get rid of stress, and you can be sure that your testosterone levels will soon increase.

8. Good sleep. Sleeping less than 7-8 hours can disrupt your circadian rhythm. So don't be surprised if after many hours of working, visiting dirty sites, and clubbing until morning, your sex drive starts to break down. Try to sleep well for 7-8 hours at night. Go to bed no later than 11.

9. Burn excess fat. Fat promotes estrogen secretion. That is why men with a “beer belly” have feminine features (wide pelvis, narrow shoulders, breast enlargement). If your weight is 30% more than your ideal weight, you can forget about the normal production of testosterone.

10. Don't be afraid to sunbathe. The sun is very important for boosting testosterone levels. And it's not just about vitamin D, the sun plays a very important role in the functioning and rejuvenation of the human body. This does not mean that you have to look like a "mukloman" =) 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 Medical University of Graz, Austria, published in the journal Clinical Endocrinology, thanks to vitamin D, sunbathing increases testosterone in men. Since vitamin D is produced by the body when exposed to sunlight, scientists recommend that fair-skinned people get at least 15 minutes of sunbathing on their face and hands daily, while dark-skinned people may need three times as much. The researchers tested the relationship between vitamin D and testosterone on 2,299 men over several months. They found that vitamin D levels and testosterone levels peaked during the summer months and dropped during 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 estrogens and xenoestrogens. To get rid of the excess estrogen that reduces your body's testosterone production, you can eat more raw cruciferous vegetables such as cabbage, 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 estrogen. 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 female hormone levels, lowering testosterone levels. Therefore, try to avoid the consumption of fruits and vegetables containing pesticides, animal products (meat and dairy products) grown with artificial growth hormones and steroids. Use glassware instead of plastic to store food and water, as plastic items tend to contain xenoestrogens. Do not use perfumes or air fresheners that contain paraben as one of the ingredients, it is a xenoestrogen.

12. Say goodbye to alcohol. To maintain healthy testosterone levels, and a good erection, you need to get rid of alcohol. Alcohol affects the endocrine system, causing your testicles to stop producing the male hormone. Drinking alcohol also triggers the release of the stress hormone cortisol. which breaks down muscle fibers. Everyone knows about the dangers of alcohol for the body of an athlete. In addition to the negative effect on the internal organs, it also contains estrogen, which further suppresses your own testosterone. In addition, alcohol leaches zinc from the body. To a greater extent, all this applies to the favorite drink of men - beer. If you already choose between beer, vodka or cognac, give preference to stronger drinks (vodka, cognac).

13. Smoking. It has been scientifically proven that nicotine and cotinine in cigarettes also inhibit and reduce testosterone production.

14. Overheating of the testicles. Your testicles need to be a few degrees below body temperature in order to function better and increase testosterone production. Whether you're wearing tight-fitting underwear, tight jeans, taking long hot baths, keeping your laptop on your lap, or doing other things that cause your testicles to overheat, you'll be hindering testosterone production.

Nutrition, vitamins and minerals

15. Eat small meals more often. By “more often” is meant 5-6 times a day. Purpose: to speed up the metabolism. You know that the better the metabolism, the faster the fat burning process, which means the production of testosterone improves. It is important that your body naturally increase testosterone levels by providing a slow and steady flow of nutrition. Fractional nutrition serves to achieve this goal. And breakfast should be the most nutritious.

16. Use everything that is created by nature. Does not consume processed foods and drinks that contain chemicals and additives. This is the main cause of low testosterone. Chemicals and processed foods destroy our hormones and cause obesity, 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 in our body. If proteins consumed with food are building blocks for building tissues of the whole organism, then carbohydrates are builders.

18. Healthy fats have been scientifically proven to increase testosterone levels in the blood. Eat healthy fats. Eat plenty of healthy fats throughout the day. This is a great way to increase testosterone and sex drive levels.

What fats are useful:

– bananas, salmon, linseed oil, peanut butter
- nuts, milk, olive oil
- egg yolks

19. Get 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. Zinc has been shown to prevent testosterone from being converted to estrogen. In addition, it stimulates the conversion of estrogen into testosterone. This suggests that zinc plays a critical role in maintaining high blood testosterone levels. Along with nutritional supplements, there are also foods rich in this substance.

20. Selenium - a dose of 200 mg. Selenium is involved in the biosynthesis of testosterone. It has a direct effect on the function of the hormone and childbearing. Zinc and selenium for every man after 40 must be taken on a regular basis. There is a lot of selenium in garlic. Sperm without selenium is immobile. It includes the detoxification of male liver poisons such as gasolines and everything related to cars.

21. Another way to boost 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 experienced improved testosterone production. Another study where men took five grams of L-arginine per day showed similar results.

22. Meat is the food of a predator. Not a single vegetarian product will give the body cholesterol - the basis of testosterone production. Also, the metabolism of a real man needs zinc. Steak, minced beef, beef stroganoff should be on the menu every day - this will solve the problem of how to increase testosterone levels in men. But the meat must be lean. 2 chicken breasts or 200 grams of canned tuna is a sufficient serving of animal protein for the day. It is better to forget about pork, lamb and beef.

23. Pay attention to seafood: 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 increase testosterone. A well-known fact - olive oil helps in the restoration of human tissues and increases hormone levels.

26. Forget soy and soy products. Soy has been proven to lower testosterone levels. So when buying products in stores, pay attention to the content of ingredients in sausages, sausages, sausages and other “meat” products.

27. Salt very sharply reduces the production of testosterone. Men love salty because of the acidity 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 consumed, it reduces testosterone levels.

28. Sugar. If a man wants to increase his testosterone levels, he needs to almost completely give up the use of sugar and salt. Men, on average, eat 12 tablespoons of sugar a day. In fizzy 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 allowable limit per day for a man. Women, unlike men, are more fortunate: they can not limit themselves in the amount of sweets.

29. Caffeine. While it is present in the body, it practically stops the production of testosterone and sperm. In fact, caffeine entering the bloodstream destroys testosterone molecules. It is permissible for a man to drink no more than 1 cup of coffee per day, and it is natural coffee. By the way, a man is strictly forbidden to drink instant coffee, since the effect of this coffee is such that the testosterone contained in the body of a man, under the influence of instant coffee, instantly turns into estrogen (the female sex hormone). If you don't want your (I mean men) breasts to grow, your face to become more feminine, and your facial hair to stop growing, don't drink instant coffee. Tea, unlike coffee, does not affect 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 increase their mass and amount of fat faster, they are literally stuffed with hormones. 80% of the hormones that are given to pigs in order for them to increase their fat faster are “female” hormones. Normal meat in our time can probably be found only in the market or in the village. As a rule, there are no estrogens in lamb and fish.

31. Fast food. If a man wants to be a Man, he shouldn't eat fast food. Fast food contains mainly the products mentioned in the previous paragraphs of this article and other harmful ingredients. There is such a wonderful film called "Double Portion". Look, and you will no longer desire to visit fast food.

32. Vegetable oil and mayonnaise. Sunflower oil can also be consumed, but we must remember that it slightly reduces testosterone levels. 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 drinks (with carbon dioxide) ranging from mineral water to Coke and energy drinks. They contain substances that “acidify” the body, sugar, thirst enhancers (such drinks, oddly enough, dehydrate the body !!!), caffeine.

34. Smoked products due to liquid smoke. Smoked meats directly affect the tissues of the testicles, which actually produce testosterone. Smoking should be natural, it is better if it is hot.

35. Red dry wine. It is grape red wine, and not colored alcohol, which is very often sold under the guise of wine. Red wine inhibits aromatase, which converts testosterone to estrogen. The norm of wine per day is no more than a glass. This does not apply to vodka, or champagne, or cognac, or moonshine, or white wine. These drinks negatively affect the production of testosterone.

36. Spices suppress external xenoesterone (phytohormones). Cardamom, red pepper, curry, garlic, onion, turmeric. Spices are the basis of Indian cuisine. Studies show that the level of spermatogenesis (development of spermatozoa) in Indians is orders of magnitude higher than in Europeans. Spices play a huge role in this.

37. Take vitamin C. Along with strengthening the immune system, 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 right away, which, in addition to vitamin C, also contains other important trace elements.

38. Take vitamins A, B, E. These vitamins also help testosterone production in the body. A well-balanced diet will help maintain their level, but a 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, i.e. destroy it. Vitamin E is a transport base that is built in between them if they go to convergence. Vitamin E is an antioxidant miracle of nature. Vitamin E - protection of testosterone function. Female hormones are very persistent, they themselves can extinguish any aggression, but the male hormone, on the contrary, needs protection, and vitamin E is the best protection. Vitamin E does not allow excess hydrogen to cling. Vitamin E has an anti-corrosion treatment.

Sport

40. Do strength exercises with dumbbells, barbells or machines, but not more than 3 times a week.

41. The best exercises for raising testosterone levels are basic ones, namely: squats, deadlifts, barbell or dumbbell bench press, overhead press, pull-ups, parallel bars.

42. Avoid overtraining. Too frequent training can negatively affect not only the psychological state (severe exhaustion), but also the hormonal level. Take breaks between trips to the gym to restore your strength. The optimal amount is 3-4 workouts per week.

43. Aerobics is for women. Aerobic exercise, exercise on a stationary bike lead to muscle fatigue, which in turn leads to an increase in the concentration of cortisol in the body and a decrease in testosterone. In this case, cardio loads are not useful, but act against a man.

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 increases by 40%! And this is not the limit. Take a friend with you to the gym. It's good for her and good for you.

Dietary supplements from a pharmacy (safe, but you should not take them all at once, choose the 2-3 you like best for yourself)

45. Tribulus terrestris (Tribulus terrestris, Tribulus creeping)

46. ​​Epimedium, Goryanka (Horny goat weed)

47. Korean ginseng (Panax ginseng)

48. Damiana (Turnera aphrodisiaca)

49. Peruvian Maca or Meyen's Bedbug (Lepidium meyenii)

50. Muira puama (catuaba, leriosma, Ptychopetalum olacoides)

51. Yohimbe (Corynanthe yohimbe)

52. Pollen (Bee polen)

53. L-carnitine

54. BCAAs (amino acids: leucine, isoleucine, valine)

55. Omega-3 and Omega-6 fatty acids

The problem of male impotence has many reasons, among which it is worth highlighting the decrease in the volume of the main sex hormone. Find out how to increase testosterone in men with medication in order to fully improve the quality of your sex life.

The fact is that with low levels of the corresponding androgen in the blood, it is important to take measures to correct the situation. At the moment, medicine offers a large list of drug developments to increase the male androgen in the blood.

What is the danger of lowering the level of the male hormone?

Before you get into the study of drugs that can increase testosterone with medication, it is important to familiarize yourself with why you should do it at all.

Under no circumstances should the properties of the respective substance be underestimated. It plays a crucial role in maintaining the general and reproductive health of every man.

With a lack of testosterone in the body, the following deficiency symptoms are noted:

  • Decreased libido. The man's interest in women is lost.
  • . The degree of manifestation will depend on the level of deficiency.
  • Increasing the percentage of adipose tissue in the body of a man.
  • Decreased muscle strength. The muscles become flabby and sagging.
  • Fatigue, apathy and disturbed sleep rhythm.
  • Decreased immunity and general deterioration of well-being.
  • Depression.

Accordingly, the lack of testosterone is fraught with many negative consequences for a person. The drug method of correcting the problem is the simplest. You can increase the male hormone only after consulting a specialist. Otherwise, you can not calculate the dose and either aggravate the condition, or not achieve the desired end effect.

Medications to increase testosterone in men

Medications designed to increase testosterone have a solid number of trade names that an ordinary person without a medical education may not figure out on their own.

All drugs to increase testosterone in men can be divided into two varieties, which differ in the mechanism of action on the body:

  • For hormone replacement therapy. The drug approach in this variant is aimed at filling the lack of testosterone due to its exogenous synthetic or natural analogues. Thus, it is possible to solve the problem relatively quickly and efficiently, however, in most situations, a man will have to continue to use artificial testosterone analogues to maintain the result.
  • To stimulate endogenous testosterone secretion. We are talking about medicines that activate the work of their own endocrine glands, which ensure the flow of testosterone into the blood. Such treatment often takes longer, but allows you to independently produce the right amount of such an important substance for men. Such drugs are especially relevant for restoring the necessary hormone at a young age.

Depending on the type of dosage form, they are divided into:

  1. Injection drug middleware (solutions for intramuscular and intravenous administration).
  2. Oral preparations (, capsules).
  3. Transdermal drugs (various gels, ointments, etc.).

Depending on the circumstances, the doctor selects the optimal remedy in order to increase the concentration of the hormone in the body. The dose and method of administration in each individual episode may differ.

All people are individual and what is good for some is unacceptable for others. For this reason, self-medication is prohibited (because of the high chance of aggravating the situation).

Injections

The drug method of increasing the described substance involves the use of different solutions to make up for the deficiency.

Today, there are many different drugs that deserve the attention of doctors and their patients.

Used injectable hormonal medicines:

  • Testosterone Cypionate or Enanthate. They have an almost identical effect on humans, contributing to an increase in androgen levels. They are administered at 200-400 mg once a month. At the same time, a kind of depot of active testosterone is created in the injection area, from where the hormone gradually spreads through the bloodstream.
  • Testosterone in the form of a mixture of its own esters (Sustanon or Omnadren). Used at a dose of 250 mg every two to three weeks, depending on the doctor's recommendations. Such medicines work on the principle of the medicines indicated above.
  • Testosterone Undecanoate (Nebido). Prolonged action. One injection allows you to not worry about the level of testosterone in the body for as long as 3 months. It is produced in the form of an oily solution for intramuscular injections. The dosage is 1000 mg.

There is a relatively large choice of how to conduct a drug testosterone increase. The main thing in this matter is to choose exactly what will be the most effective and affordable. There are episodes when the same medical product affects men differently.

testosterone booster pills

Injections can often be an inconvenient type of drug therapy. Not all men are eager to be regularly exposed. In this case, pills that increase testosterone will come in handy.

They have a number of features to keep in mind:

  • More convenient way to use.
  • Need to use every day.
  • Efficiency is maintained only with regular use and compliance with the doctor's recommendations.
  • Big list.

Despite the above nuances, most men prefer this type of medication. The drug effect develops quickly, which contributes to a noticeable improvement in potency in particular, and sexual function in general.

The most popular and in demand among this group of therapeutic agents remain:

  • Halotestin. Use from 5 to 20 mg every day, depending on the severity of the corresponding pathology.
  • Metadren. Dose: 10-30 mg per day.
  • Andriol. One of the most used drugs to increase testosterone. It is used in a daily dose of 120-200 mg.
  • Proviron, Vistinon, Vistimon. Three similar products with different names. They work on the same principle. The average dosage ranges from 25-75 mg per day.

The selection of a specific type of medication is carried out by the doctor on the basis of the collected history, and most importantly - the data of laboratory tests. The lower the concentration of free androgen in the blood, the higher the dose of drugs.

Transdermal medicines

A very common method of increasing testosterone in men in recent years is the use of a variety of drugs that are used externally.

Most Popular:

  • Androgel.
  • Andromene.
  • Andraktim.
  • Special patches with a hormone in their composition - Androderm and Testoderm.

To achieve the desired end result, you just need to apply the medication to the skin and leave to dry. The patches have the ability to create a small "channel" of a biologically active substance, which smoothly and regularly enters the bloodstream, causing a general improvement in a person's condition.

Separately, it must be said about this type of drug-induced increase in testosterone concentration as implants with a hormone inside. They are injected under the skin, where there is a gradual release of active molecules. Despite the large number of positive aspects of such therapy, not many men agree to such manipulations.

Testosterone Stimulants

Replacement therapy is used in the treatment of various forms of erectile dysfunction, which are characterized by testosterone deficiency.

Indications for such an intervention:

  • Eunuchoidism.
  • Infertility.
  • Endocrine impotence.
  • climacteric changes.

However, there are situations when the body of a male representative can independently produce a specific substance, but he does not have enough internal reserves to start the process.

In this case, it would be justified to use testosterone stimulants, which activate the corresponding processes and allow the body to independently begin to produce the necessary hormone. It must be said right away that such an approach is far from always effective. Much depends on the characteristics of each individual man and the reserves of his body.

Fund types:

  • Chorionic gonadotropin (hCG) injections. The hormone has an activating effect on the male gonads, increasing the synthesis of testosterone. The dosage is up to 3000 IU two to three times a week for a month. After such a course of treatment, you must definitely take a break.
  • ZMA and other similar nutritional supplements containing vitamin B6, magnesium and zinc. These components contribute to the improvement of the work of the male genital organs with the stabilization of spermatogenesis and the general normalization of well-being.
  • or other analogues containing polyunsaturated fatty acids. They should be taken as food supplements. Thus, it will be possible to carry out high-quality prevention of a number of diseases and to some extent normalize.
  • Tinctures of natural stimulants. Here it is imperative to remember about, eleutherococcus and other similar plants that naturally contribute to the normalization of the sexual function of almost any man.

All of the above remedies are purely auxiliary in the treatment of a problem that is accompanied by testosterone deficiency. Most often they are combined with other drugs, but only after appropriate consultation with a doctor.

Additional Methods

Despite the abundance of various medicinal tablets, ointments, tinctures and other medicinal "lotions", it is possible to increase the level of testosterone in a man in a more natural way.

Of course, you should not completely abandon drugs, but you can improve their effectiveness using the following simple methods:

  • Proper nutrition. There should be enough proteins, fats and carbohydrates. Be sure to eat fruits and vegetables. It is important to drink at least 2 liters of water per day.
  • Physical activity. Supporting the body in good shape also contributes to the normalization of androgens. It has long been known that strength training gradually raises testosterone.
  • Regular sex. Frequent sexual intercourse contributes to the activation of the testicles with an increase in testosterone in the blood.

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"Hormone of winners", "male god" - this is what they call testosterone, which turns a male into a Man with a capital letter.

"Testosterone male" - with this definition we characterize an imperious, successful, sexual representative of the stronger sex with leadership qualities. It is this hormone that affects the physical, psychological, emotional, sexual sphere.

Its main effect is aggression, which turns into the ability to play the role of a provider, a protector, a leader. To achieve glory, to conquer all kinds of Olympus, to earn awards, to push back competitors - this is what the “hormone provocateur” pushes for if the adrenal glands produce enough of it.

Why testosterone levels drop

The body contains its maximum amount at the age of 25, and by the age of 60 its level drops (by 1-1.5% per year). There are many reasons: physical inactivity, obesity, illness, stress, bad habits, medication.

Studies indicate that a significant decrease in the rate over time leads to cardiovascular diseases, provokes the occurrence of heart attacks, endocrine disorders.

How to increase testosterone in a man's body

Causes of Low Testosterone

Men's health consists of the following principles:

  1. Changing the image, the rhythm of life;
  2. Elimination of bad habits;
  3. Sports activities;
  4. Revision of the diet;
  5. The use of folk remedies;
  6. Help of official medicine.

Lifestyle: turn to health

This provides:

  • elimination of hypodynamia. The consequence of a sedentary lifestyle is obesity, which contributes to the production of horse doses of estrogen, the “antipode” of testosterone, which blocks the beneficial hormone.
  • reasonable alternation of sleep and wakefulness. Sleep should be 7-8 hours, because without quality rest, the body produces disruptions in hormonal synthesis.
  • regularity of sexual life. Especially useful for the tone of morning sex, when there is a maximum production of the hormone.
  • getting rid of stress. Cortisol, produced during stress, destroys the endocrine system.
  • moderate sunbathing. The relationship between the formed D and the level of testosterone was established: it was the largest in the summer, and decreased in the winter. In regularly sunbathing patients, hormonal problems disappeared.

Bad habits - stop

The lifestyle of the winner is extremely contrary to strong liquor, smoking. They slowly but surely kill the endocrine system.

Sport is the main hobby

Active and healthy lifestyle

Physical or sports activities should become the norm. Maintaining a good shape affects the harmonious interaction of all body systems. Basic exercises are recommended: squats, bench presses, bars, pull-ups. Power - no more than 3 times a week.

Nutrition is especially important

Diet

Read other blog articles.

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

Norms of testosterone

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

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

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

Why do men need testosterone?

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

Symptoms of low testosterone

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

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

Causes of low testosterone

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

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

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

Sedentary lifestyle

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

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

Improper nutrition

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

Excess weight

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

Irregular sex life

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

Alcohol

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

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

stress

During stress, the body 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, stressed men experience the same symptoms as testosterone deficient men.

Lack of sleep

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

Diseases

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

Medical treatment

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

Environmental pollution

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

How to increase testosterone in men?

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

So, how to increase testosterone naturally?

Do sport

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

Photo: ESB Professional/Shutterstock.com

Improve nutrition

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

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

Cholesterol

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

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

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

Zinc

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

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

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

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

Exposure to harmful chemicals

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

Dream

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

Regular sex life

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

Tan

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

Drugs that increase testosterone

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

The main drugs designed to increase hormone levels:

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

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