Testosterone in men – how to increase it naturally? How to increase testosterone in men in natural ways - nutrition, vitamins and exercise.

Testosterone is a hormone that is produced in most men in the testicles and adrenal glands. High testosterone levels are associated with sexual activity, reproductive function, muscle mass, hair growth, aggressiveness, defiant behavior and other similar things. Testosterone levels typically peak around age 40 and then slowly decline. Luckily, there are many things you can do to increase your testosterone levels, so if you feel like your testosterone levels need a boost, then you've come to the right place.

Steps

Proper nutrition

Change your eating habits. The amount of testosterone produced depends on your diet, so it's important to understand what you're eating. A good testosterone diet includes a large number of healthy fats, green leafy vegetables, protein and cholesterol (it's not that bad!). Low-fat diets should be avoided when trying to increase testosterone.

Introduce nuts into your diet. Including one or two handfuls walnuts or almonds in your daily diet is an easy and great way to increase your testosterone levels.

Eat oysters and other foods rich in zinc. Zinc is one of the essential minerals that the body needs to produce testosterone. In fact, increasing your intake of zinc-rich foods can significantly increase your testosterone levels in just six weeks.

Start your day with oatmeal. The health benefits of oatmeal are well known - it is a grain that is high in fiber and low content fat—but now there's another reason to start your day with a bowl of oatmeal: A 2012 study found that oatmeal is associated with increased testosterone levels.

Eat eggs. Eggs are a super food for testosterone production. Their yolks contain high levels of cholesterol - HDL (also known as the "good" type of cholesterol), which forms the building blocks for testosterone production.

• In addition, in eggs high content protein, and they contain a lot of zinc - two more elements necessary for testosterone production.
• Don't worry about your arteries—good cholesterol won't raise your blood cholesterol levels (unlike bad cholesterol like triglycerides), so you can eat up to three whole eggs a day without compromising your health.

1. Eat cabbage. Cabbage (along with other leafy green vegetables like spinach and kale) can do wonders for your testosterone levels. It contains a phytochemical called indole-3-carbinol (IC3), which has double effect increasing male hormones, decreasing female ones.

   • Specifically, a study conducted at The Rockefeller University Hospital found that men who took 500 mg of IC3 per week had a 50% reduction in estrogen levels, thereby increasing testosterone levels.
   • Most effective method increase IC3 levels at home - eat a lot of cabbage. So try cooking cabbage soup, cabbage rolls, cabbage juice or cabbage with potatoes.

2. Reduce your sugar intake. Scientists have discovered that obese men 2.4 times more likely to have low level testosterone than non-obese. Therefore it is very important that you try to reset overweight to increase testosterone. Most quick way- This is to reduce the consumption of sugar in your diet as much as possible.

   Try taking vitamin D3. It's technically a hormone, but it's really important in this regard. Research shows that people who regularly take D3 supplements actually have higher testosterone levels.

   . ..but watch out for the rest. They may be popular, but that doesn't mean they help produce more testosterone. This is something to stay away from:

   Physical exercise

   1. Develop a set of exercises and stick to it. If you're hoping to increase your testosterone levels, consider more than just diet. Exercise is an equally important part of increasing testosterone levels, which is why you should develop effective complex exercise that will increase testosterone production. For two reasons:

      Start lifting the barbell. If you want to increase testosterone, you should start lifting weights, as in weightlifting this is the most effective exercise to increase testosterone production. However, to achieve best results you'll need to lift a heavier barbell for fewer reps, and it's probably best to avoid weight machines altogether. Grab a barbell and follow the instructions below:

      Try high-intensity interval training. High-intensity interval training (HIIT) is another exercise routine that can quickly raise testosterone levels in addition to improving physical condition and acceleration of metabolism.

      Do cardio exercises. Although cardio exercise has little effect on testosterone production, it may have a positive effect on general level testosterone. As a result, you should include running, swimming, cycling or other aerobic exercise in your fitness plan.

      Allow your body to recover between workouts. While exercise is important, it is vital that you give your body time to recover between workouts. Otherwise, your exercise regimen may negatively impact your testosterone levels.

   Lifestyle changes

   Get enough sleep. Sleep is very important factor, When we're talking about about testosterone levels. This is because the body uses the time you sleep to produce more testosterone. So you have to do everything you can to sleep, according to at least, 7–8 hours a day.

   Avoid stress. Many experts believe that stress is one of the main factors contributing to the drop in testosterone levels in men these days. This is because the hormone that causes stress, cortisol, is in inverse proportion to testosterone.

how to increase testosterone? today will be about
how to increase testosterone levels at home.
There will be an article for girls a little later, but this one is only
about how to increase testosterone in a man. But for
first we need to find out what we have with him now...

Testosterone is an anabolic hormone that is responsible for the volume of our muscle mass. But this is only a small part of the functions of testosterone in the body. It affects many processes, from libido to socialization and attitude, and is very important for our health. So having high levels of testosterone—no wonder it’s called the hormone of kings—is an important task, especially for a man. Actually, how to increase a man’s testosterone level at home will be discussed. But first, as always, video:

how to increase testosterone video

How to increase testosterone for a straight man?

Important note. Everything I’m going to tell you now concerns straight men. The point, of course, is not about sexual orientation but about the training methodology. That is, this article is for men who train without using anabolic steroids or do not train at all, but want to improve their quality of life. These are called “naturals.” Athletes using AAS ( anabolic steroids) are called "chemists". So for chemists there may be completely different recommendations. This article is for ordinary people, for straight people.

Useful literature

First of all, I would like to recommend every man to read the book by A Sashanov and D Ivanov “Steroids. Reasonable approach" Please do not be alarmed by the word "steroids" in the title, because the information in this book is fundamental in nature and describes male endocrine system regarding sex hormones. And, in my opinion, every self-respecting man is obliged to have this information.

The book is written in an accessible way to the common man language, contains understandable graphic diagrams. I have known one of the authors in absentia for several years and I can say that A Sashanov is one of the smartest and most educated practitioners in this area and, no less important, a very decent person. He has already saved more than one hundred (if not more) people who became victims of, say, not very competent hormonal therapy.

What tests to take for testosterone?

Before you start asking Google a question about how to increase testosterone and giving sellers money for test boosters, it would be nice to find out what we have with the “test” at the moment. To do this, I suggest going straight away and getting tested.

Let me remind you that tests are taken strictly on an empty stomach. Eliminate heavy physical exercise for 5 days, and sex and masturbation 3 days before the test. Because in this case the results can be greatly distorted.

We perform the following tests:

1. total testosterone
2. SHBG (sex hormone binding globulin)
3. luteinizing hormone (hereinafter referred to as LH)
4. follicle-stimulating (hereinafter referred to as FSH)
5. estradiol
6. prolactin
7. progesterone

As a result, you will receive results that will indicate your indicators and reference limits (upper - lower) for your gender and age. Now let's start studying. The first thing to look at is testosterone and LH. Why is that? To explain this, I will briefly explain how testosterone production works.

How is testosterone produced?

Testosterone in the male body is produced in the testicles in the so-called Leydig cells. These cells are stimulated by luteinizing hormone (LH), which is produced by the pituitary gland. The higher the LH, the higher the testosterone should be. FSH is also produced by the pituitary gland, but is largely responsible not for testosterone, but for the fertility of a man. However, LH and FSH correlate and it is better to take them together.

What determines how much LH our pituitary gland produces? And it depends on the feedback loop. I'll explain - part of the testosterone is converted into female hormone estrogen. If there is too much testosterone, then there will also be too much estradiol, and for a man, too much estradiol can lead to various diseases like gynecomastia ( female breast). But nature is smart and took care that this would not happen. To do this, the body “monitors” the levels of estradiol and when it becomes too much, it reduces the production of LH. Following a decrease in LH, a decrease in testosterone occurs, followed by a decrease in its conversion to estrogen and a decrease in estrogen levels to an acceptable level. Also, LH can lower prolactin and progesterone. This is called negative feedback and this knowledge will now help us raise testosterone levels.

So, we look at LH + FSH and testosterone and see different results:

Low LH FSH and Low testosterone.

Bad, but not the worst option. First of all, we need to find out what suppresses the production of LH. From the paragraph above, you learned that high levels of estradiol or, say, prolactin suppress the production of LH, and after this, testosterone drops. Now we look at the results of these same hormones and in 90% of cases we see that one of them has too high values, as a rule - estradiol. Now I won’t say anything about drug intervention - it’s worth finding out from doctors, and I’ll tell you

how to increase testosterone levels at home

1. The first and most effective method- lose weight. That is, it will get rid of excess fat tissue. There are two reasons here. You can see these reasons in detail here, but now I will briefly outline the conclusions. Firstly adipose tissue hijacks our testosterone. Adipose tissue (adipose tissue) has receptors that are sensitive to testosterone. They absorb testosterone, reducing its levels. Secondly, conversion to estrogen (which I mentioned above) occurs with the participation of the aromatase enzyme. And aromatase is produced by our fat. Lots of fat = lots of aromatase = lots of estrogen = decreased LH = low testosterone. Here's the chain. Therefore, to lose weight - The best way increase a man's testosterone levels.
2. The second most effective method is strength training with iron. It is the increase in testosterone levels that is the reason why muscles grow from training. This is a proven fact, so if you don’t already have a lot of fat and your testosterone isn’t high, weight training is a great way to increase your testosterone levels.
3. Routine and sleep. It seems trivial, but it is lack of sleep that often leads to low testosterone levels and (by the way low hormone somatotropin growth)
4. Poor nutrition, especially lack of essential fats.
5. Alcohol. Alcohol greatly suppresses testosterone secretion, so the best thing to do is not drink alcohol at all.
6. Test boosters and additives. I specifically put this method in last place because it practically doesn’t work. Tribulus and ZMA can help "chemists" in post-cycle therapy, but for ordinary people I consider it a waste of money.

Average LH and FSH levels and Average testosterone

This is fine. In order to increase testosterone levels at home, absolutely the same actions as in the previous version are suitable.

Low LH and FSH and High Testosterone

You are handsome! Don't touch or spoil anything - this is the perfect option! You can swing and the power of testosterone will come with you

High LH and FSH and high testosterone

High LH and FSH and low testosterone

but this is most likely very, very bad. This picture usually indicates hypogonadism - failure of the testicles. I'll explain. As you already know, LH stimulates Leydig cells in the testicles (testicles are what they are) to produce testosterone. If LH is high and testosterone is low, this means that these same Leydig cells have atrophied for some reason. What to do in this case? The methods described above will not help in any way and we have two options:

1. If your age is under 30, then there is a chance that this is a consequence of the disease. And then, if you quickly go to a competent endocrinologist, there is a chance to return everything to its place. To do this, you need to understand the reasons, find this accompanying sore and cure it. Yes, I hope you didn’t use steroids or inject yourself with hCG to raise the dough? If you did this, then I have bad news for you...
2. If you are already over 30, and especially over 40 or more. In your case, apparently, this is age-related hypogonadism, a normal phenomenon that does not escape anyone. Under no circumstances should you spend money on boosters, tribulus and other things. It is unrealistic to cure age-related hypogonadism and the best option would be hormone replacement therapy. HRT. That is, here is the advice on how to increase testosterone levels in a man after 40: go to an endocrinologist and let him prescribe you replacement therapy drugs.

Well, that seems to be all in a nutshell. In one of the upcoming articles I will tell you why we needed to take SHBG and what testosterone we actually use. And that’s all for today, subscribe to my video channel and share the article on social networks. Ciao everyone!

Testosterone is the main one male hormone responsible for his sexual behavior. With age, it decreases. If there is a decrease due to a number of diseases, then raise it naturally, in a natural way And folk remedies it will be easy.

The reason may be a decrease in nutrient metabolism in the body, which causes hormonal deficiency. Therefore, everyone should know how to increase testosterone levels in a man’s body.

Ways to increase:

• Medication.
• Natural ways.

Initially, it is important to determine how you eat and what level of vital activity you have, since the level of the hormone, in most cases, depends on these factors.

When determining these indicators, you need to focus your attention on:

• Normalization of weight, if any overweight, the male hormone decreases.
• Balanced diet.
• Sports activities and management active image life.
• Eliminate bad habits: alcohol, smoking, drugs.
• Duration of sleep.
• Regular sex life.

In practice, you can increase testosterone in men natural ways or in a natural way.

Nutrition

It is important for the hormone what you eat and how many times a day.

Important: You need to balance your diet in terms of the amount of nutrients, minerals, and vitamins.

Among the minerals, you need to increase zinc, it is the main trace element for hormone synthesis. The next minerals that play a role in its production are selenium and calcium.

These substances can be brought back to normal if you include in your diet hormone-boosting foods such as fish, crab meat, seaweed, as well as all types of nuts and pumpkin seeds.

Also an important role in in good condition male hormone plays a vitamin complex. It is necessary to compensate for the deficiency of vitamins B, E, C, D. As well as omega-3 and omega-6 acids.

Vitamin deficiency can be replenished by eating citrus fruits, various berries and vegetables, and acids are replenished by consuming fish oil.

It is important to ensure that dietary nutrition is complete in terms of proteins, fats and carbohydrates.

It is advisable to exclude from the diet:

• White flour products.
• Sweets.
• Fatty foods.
• Spicy and smoked food.
• Carbonated drinks. But you need to drink up to two liters of plain drinking water a day.

Advice! Every man should remember that the greater the body weight, the lower the level of male hormones.

Sports loads

Being normal, testosterone performs a number of functions in the male body, namely:

1. Increases muscle mass and strengthens the bone apparatus.
2. Improves mental performance and strengthens memory.
3. Increases potency and strengthens male libido.
4. Normalizes heart function.
5. Improves mood.

All these indicators can decrease with age.

Famous at all times male power, and strength lies in the amount of male hormones. Therefore, to increase testosterone production, you need to exercise more often. The load on the person carrying the weight is important here.

To do this, men visit gyms, lift weights, dumbbells, that is, increase muscle mass, combining exercises with dietary nutrition.

other methods

Male libido can be increased at home very quickly, without visiting GYM's. A man needs to feel confident, that is, constantly think about why he was born into the world.

You need to visit clubs more often, meet women, watch erotic videos. This promotes additional testosterone production.

Morning sexual intercourse is desirable. Exactly at morning time the hormone is released.

Sleep should last about eight hours so that the body has time to regain strength.

It is important for a man to occasionally be in the sun, since the sun's rays increase the presence of vitamin D in the body, which is responsible for increasing the hormone. People with fair skin You need to be in the sun for at least 15 minutes every day.

Doctors also do not advise wearing tight clothing to prevent overheating of the testicles. You cannot place the laptop on your lap or wear tight pants. When a man is free and unconstrained, this will only bring him comfort.

Products to boost: list

In order for your body to return to normal in all respects, you need to take measures in a complex manner. But the main thing is to eliminate zinc deficiency.

List of products that regulate testosterone levels:

As you can see, the list of products is quite wide. All products are affordable, so eat right and harmony in life is guaranteed.

Medication methods

A man’s hormonal imbalance is very noticeable; he becomes aggressive, irritable, and many become depressed.

For some males, going on a diet is also problematic; they often resort to medicinal methods of increasing the hormone. They use various drugs and tablets, which can now be purchased at any pharmacy.

Important: Treatment with drugs should be carried out under the supervision of a doctor.

Today, medicine for increasing male libido is found in the form of tablets or capsules. There are all kinds of ointments or gels, as well as patches. They are used externally on the skin of the scrotum of the testicles.

There are drugs in the form of powders, the solution of which is used for injections.

Medicines are best used in combination with dietary nutrition and physical exercise.

Supplements or stimulants, they only stimulate the production of the hormone. The dietary supplements include essential oils, medicinal herbs, nutrients, which not only increase sexual function, but also eliminate the reasons for its decline.

Advice! When using the medicine, you need to remember about possible side effects, if necessary, stop taking artificial testosterone and seek help from a doctor.

Related Posts

Increase testosterone in men if it has decreased due to wrong image life and/or the presence of a number of diseases, it can be done naturally or with medication. In the first case, it is necessary to change your lifestyle, including your diet. If you are unable to normalize the hormone level on your own, you should consult a doctor.

How to prevent low testosterone levels in men

To prevent low testosterone levels in men, the following measures are recommended:

• maintaining normal body weight;
• balanced diet;
• avoidance of stressful situations;
• avoiding excessive physical activity, with sufficient physical activity;
• rational work and rest schedule, a good night's sleep;
• adequate sexual activity;
• refusal to self-administer hormonal hormones medicines, including testosterone preparations to increase its level in the blood or build muscle mass;
• strengthening the immune system (hardening by dousing is especially effective cold water, since short-term exposure cold water helps increase testosterone synthesis);
• avoiding exposure of the body to adverse environmental factors.

Video from YouTube on the topic of the article:

Testosterone is the main male hormone. It is he who largely forms the abstract concept of “masculinity” both in appearance, and in the behavior of a man. They say “a working male,” they mean “testosterone is off the charts.” Developed muscles, confidence in oneself and one’s actions, sharpness and speed of thinking in any, even the most unusual situation - all thanks to him.

According to many confirmed studies, from about 30 years of age, testosterone levels in men begin to decline slowly but surely.

The consequences of such dynamics need not be described. You already understand perfectly well what we are talking about.

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

However, for prevention it makes sense to turn to softer, natural and safe ways increase and maintain normal level this hormone.

1. Get rid of excess weight

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

There are dozens of current techniques that answer the question “”. Well, in general, the strategy for weight loss is one: less sweets + calorie control + physical activity.

2. Intense training + intermittent fasting

Combination of short intensive training and intermittent (intermittent) fasting causes an increase in testosterone levels in men and prevents its decrease.

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

There are countless different variations of intense workouts. To begin with, you can organize your lesson approximately according to this scheme:

1. Thorough warm-up - 3 minutes (required!).
2. Maximum hard and intense pace with a set lasting 30 seconds, almost to failure.
3. Recovery within 90 seconds.
4. Repeat the second and third steps seven times.

As you can see, this workout takes only 20 minutes (with 75% of the time being rest and recovery, and intense work - only 4 minutes), but it gives an amazing effect.

Pay due attention to warm-up. An explosive start can cause injuries. The body should be kneaded, stretched, and well warmed up.

Similar tactics are applicable on a huge number of simulators, when exercising with barbells and dumbbells, in running and swimming.

Intermittent fasting corrects hormonal background, promoting the production more testosterone and loss of excess fat.

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

The combination of these techniques gives a fairly pronounced effect, and as a bonus, a person receives a slimmer, more muscular and toned body.

3. Maintain your zinc intake

Compliance with zinc levels is important not only for increasing, but also for maintaining testosterone levels. Numerous studies show a significant increase in this hormone after just six weeks, provided that a person with initially low testosterone levels includes in the diet sufficient quantity zinc

The best way to meet your zinc requirement is proper food. Food, rich in protein. Meat, fish, milk, cheese, legumes, natural yogurt, kefir.

When using multivitamins or other artificial supplements containing zinc, pay attention to limit standards established by health authorities. In Europe, for adult men, this limit is 25 mg per day, and the recommended amount is 11 mg per day.

4. Strength training

In addition to intense training, there is another type of training that significantly stimulates testosterone production - strength training. As long as you do strength training at the right intensity, your testosterone levels will increase.

Key Principle of Strength Training: Fewer Reps, More Weight, More basic exercises. Such exercises require adequate preparation and practice, so do not rush to lie down under a 100 kg barbell.

Another option that allows you to get the desired effect with less weight is to slow down the negative phase of the exercise or slow down the execution of the entire exercise, that is, both the negative and positive phases.

5. Vitamin D

Vitamin D is believed to also affect testosterone levels. Vitamin D supplements have been shown to increase testosterone levels in overweight men.

…problems with getting vitamins from sun rays Dark-skinned, obese and elderly people, as well as people who cover their limbs with clothing, may experience it. To ensure a normal dose of the vitamin, it is necessary to be with your limbs exposed to the sun's rays in the midday sun (between 10 am and 3 pm) at least twice a week. For people with fair skin, a 5-minute sunbath is enough...

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

The daily requirement 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 there is nothing you can do about it.

IN modern world permanent depression and chronic stress (and consequently, with constantly elevated cortisol), the effect of testosterone is blocked too often and in large quantities, which we absolutely do not want.

On Lifehacker you will find many articles about effective methods and fighting depression. Perhaps meditation or yoga will help you.

7. Limit or completely eliminate sugar from your diet.

As blood sugar levels rise, testosterone begins to decline. There is an assumption that insulin reduces testosterone levels. In any case, excessive consumption of sweets leads to obesity, so this advice useful anyway.

According to research, the average US resident consumes 12 teaspoons of sugar per day. That is, he will eat 2 tons of sugar in his life.

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

8. Eat Healthy Fats

By “healthy” we mean not only Pauline saturated fats. The fact is that our body also requires a certain amount of saturated fats, since they are involved in the synthesis of testosterone. A diet plan in which fat (predominantly from animal sources) accounts for less than 40% of energy obtained from food leads to lower testosterone levels in men.

It is important to understand that our bodies need saturated fats from plant and animal sources.

9.BCAA

In addition to the protein shakes discussed in the second point as part of intermittent fasting, for a man who is actively involved in sports, there will be useful increase the amount of BCAA amino acids obtained. These necessary for a person amino acids can be found in regular products(for example, there is a lot of leucine in cheese), as well as in special additives.

Don't be negative about sports nutrition. In fact, quality supplements are practically pure product, without impurities and any nasty things.

When sufficiently supplied to the body, amino acids help create the right anabolic environment. This is exactly what we need.