The main male hormone (androgen) is testosterone. It is what makes a man a man. It depends on his capacity. The most important role of testosterone is the production of spermatozoa, but not only. The whole appearance of a man depends on it. The ability to stay in public, confidence in the look, a beautiful body. All this makes him attractive in the eyes of the opposite sex!

What does testosterone affect?

Useful products for men

The level of the hormone has a great influence on memory and speed of thinking, on muscles, on urination, on erectile function, on weight, on hairline, on mood, on voice. All of the above makes up the quality of a man's life, so every man must take care of maintaining the level of the hormone in advance.

Many factors contribute to its decline. This is overwork, and the state of modern ecology, and an excess of stress, and bad habits, and malnutrition, and a sedentary lifestyle. Also, with age, there is a natural decline in testosterone production, but there are a number of measures that will help slow down this process.

How to increase testosterone folk remedies in men, and where to start

trace elements

The first step is to help a man normalize his diet. The more varied it is, the better it is for hormone production. Considering that zinc, selenium, arginine and unsaturated fatty acids most of all influence the formation of testosterone, it is necessary to choose products that contain them as much as possible. Zinc-containing foods include all seafood, fish, nuts, and pumpkin seeds. With the help of zinc, estrogen (the female sex hormone) is converted into testosterone.

Useful material

Selenium improves sperm quality. It is found in many foods. In legumes and walnuts, in pistachios, in almonds, in eggs and broccoli, in rice, in pork, chicken and beef liver. Sexual function is unthinkable without arginine (an amino acid). It is produced by the pituitary gland.

Its deficiency affects the decrease in testosterone levels, as it is absorbed by the female hormones estrogens, problems with excess weight, baldness and early aging begin. Arginine is found in large quantities in meat, it is also found in cottage cheese, seeds, fish, and eggs.

Omega-3 and Omega-6. These fatty acids are essential for the production of testosterone. They are found in many products, but you can limit yourself to one fish oil. Just a few capsules a day and the body's need will be satisfied.

Important vitamins for men

Nuts with honey

• It is unthinkable to plan proper nutrition to raise testosterone, without vitamins C (rose hips, sweet peppers, black currants, cabbage, citrus fruits, kiwi, strawberries, etc.), blocking the stress hormone (cortisol);
• D (fish oil, eggs, sour cream, liver, butter), which helps to absorb calcium, weakens estrogens;
• E (nuts, sea buckthorn, squid, rose hips, sorrel, salmon, oats, prunes), which helps cleanse the body, reduces blood sugar;
• B vitamins (nuts, legumes, beef liver, seeds, fish, eggs, cabbage, meat, seafood) - involved in many processes in the body, but their main advantage is that they affect the functioning of the nervous system.

You can raise it with the help of cereals - buckwheat, rice or wheat! Some fruits are also an ambulance for. These are orange, pineapple, peach and exotic papaya.

What foods to exclude

Butter pastries, sweets and white bread, that is, all easily digestible carbohydrates; food containing a lot of cholesterol - fatty meat, fast food, smoked, semi-finished minced meat; carbonated drinks. They are excluded because of the huge amount of sugar, chemical flavorings, carbon dioxide that leaches calcium, preservatives.

Overweight

Don't eat grapefruit! The chemical composition of this citrus fruit is such that it promotes the conversion of testosterone into estrogen.

You should not eat large portions of food. It is better to eat little and often. The highlight of the day should be breakfast.

Axiom - testosterone levels in overweight men are below normal! It has been scientifically proven that estrogen beats testosterone in fat cells. Watching your weight is the responsibility of every man.

Every man needs regular sex. It has been proven that those who do not do this have lower levels of the hormone.

Relaxation

To increase testosterone, sound and deep sleep for 7 or 8 hours is absolutely necessary. Testosterone loves peace! You need to sleep in complete darkness and silence. Even if for some reason this is not possible, there is always the opportunity to arrange it for yourself. Silence is achieved by using earplugs, and darkness is achieved by using a light-protective eye mask. The room should be ventilated, the temperature should be comfortable. Before going to bed, you should not load the body with food, it would be nice not to smoke or drink a lot of liquids (coffee, tea and alcohol are not even considered!).

Leisure

Gyms are waiting for men. Moderate exercise is designed to improve hormone production. Various physical exercises contribute to building muscle in a natural way. Usually hourly classes are practiced several times a week. A consultant in the gym will always tell you what strength exercises are best to do. The main thing is not to overdo it, but to increase the load gradually.

The most popular among men involved in the gym were squats with a barbell, in second place was a kettlebell workout. Arriving in the hall, do not immediately grab the shells. First of all, you need to warm up and stretch the muscles. It is better to start with light and pleasant exercises, such as running, a treadmill is suitable for this, or jumping rope. A good warm-up effect if you do a few push-ups on the floor, squats with dumbbells. With them, you can perform exercises while lying on the floor.

An excellent result is achieved if you warm up with the help of gymnastic exercises. Only after that, feeling a surge of strength, you can move on to exercises with heavy shells. A sports doctor will help you create individual lessons according to a special scheme, including in it the so-called basic exercises. There are only five of them.

Squats, bench presses, bench presses, deadlifts and rows. At first, these exercises should be performed under the supervision of a trainer in the gym. He will insure the student and prevent him from lifting too much weight. Overload is dangerous for the joints and for the heart.

Walking will be a great stimulant for raising testosterone levels. You need to walk at a pace, without talking, try to breathe evenly. You can start with one kilometer, gradually increasing the route. Five kilometers a day at a brisk pace will significantly cheer you up. Clothing should be fairly light at all times of the year to avoid colds due to profuse sweating. After returning home and taking a shower, the man will immediately feel satisfaction from the walk. Stress will be more difficult to break through the body.

If you do not want to walk, there is another way to warm up. This is a bike ride. A few hours of cycling will also raise testosterone levels. Such a walk is especially indicated for men of respectable age.
Having correctly compiled a diet and organized a healthy lifestyle, it's time to remember folk remedies that help increase testosterone.

How to increase testosterone in men with folk remedies. First - a favorite dish of many: fried eggs with green onions. Quick and tasty, and most importantly - effective! To quickly increase the level of the hormone, you can cook another dish - boiled mackerel. Medicines and pills can be completely replaced by treatment with natural products.

ethnoscience

Another miracle root is ginseng. Usually prepared alcohol tincture. One part of the root and ten parts of alcohol are taken. Sometimes alcohol is replaced with vodka. The tincture is prepared for 20 days. Take it one teaspoon twice a day.
Eleutherococcus tincture is prepared in the same way, but it should be taken only in the morning!

The following recipe will tell you how to raise testosterone with another natural product - nettle. Its dried leaves are poured with dry red wine and insisted for 21 days. For 70 grams of grass, take one bottle of wine. Take two large spoons at night.

Terrestrial Tribulus (terrestrial Tribulus) - increase testosterone in men. This nondescript plant contains many chemical elements useful for humans: alkaloids, flavonoids, saponins, etc. Various preparations are prepared on its basis, including those for the treatment of sexual disorder. A folk recipe for increasing the hormone level in a man: pour dried grass with water and cook for a quarter of an hour (after boiling). Cool and strain. Take three times a day for half a cup.

Infusion from the root of lovage (lovage). This plant stimulates blood flow to the pelvic organs. The infusion is prepared as follows: finely chop the root and pour dessert red wine. Boil the mixture and leave in a dark place for 21 days. Take one large spoonful before meals.

Nutritional supplements

Nutritional supplements or anabolic steroids are used to increase testosterone levels. In fact, they do not increase the level of the hormone, but replace it. Shelves in sports clubs are full of various similar drugs, and gym visitors are offered special cocktails. Those who are actively involved in sports clubs know that there comes a moment when the muscle mass of the body ceases to increase, and the desire to conquer more and more new heights leaves no rest.

A man falls into a psychological dependence on such drugs. As soon as he finishes taking the course, testosterone levels fall, sports success too. We have to return to taking anabolics again, bringing the situation to the point of absurdity. Eventually, the man, with bulging muscles, cracking joints, and dubious testosterone levels, begins treatment for hypertension and struggles with temper tantrums or depression.

Increasing testosterone in men with folk remedies is a problem to be solved. Everyone must decide for himself which way to choose - correction with the help of natural or synthetic products.

Raise the level of the hormone - the quality of life will change!

When it comes to increasing testosterone in men, many do not want to resort to medication and look for natural ways to increase the concentration of the hormone.

Testosterone plays one of the main roles in the male body - it ensures the formation of sexual behavior.

When the glands fail, problems begin, not a single man is immune from them.

Sometimes men already at a young age experience a lack of testosterone. A decrease in its level in a man may be associated with certain diseases.

Also, the condition can be a natural consequence of not leading the right lifestyle.

When the drop in the level of the hormone is not associated with any pathologies, then returning the natural level of androgens is simple.

For this, certain methods are used that provoke an increase in testosterone:

1. Principles of food consumption (daily diet is supplemented with some vitamins and minerals).
2. Intensive physical exercises of a power orientation.
3. Change in general behavior towards a healthy lifestyle and other general points.

The basic level that male hormones must correspond to is different in each period of life.

Interesting!

Even during fetal development, normal testosterone levels in the male body have been determined.

Testosterone itself is a steroid that has an affinity for cholesterol.

By itself, he does not show much activity. However, upon binding to the secretion of 5-alpha reductase, it is converted to dihydrotestosterone, which is the working compound of testosterone.

Testosterone has 2 main directions, according to which it affects the male body - androgenic and anabolic.

Androgenic is that testosterone is involved in the regulation of sexual development of the body. And the anabolic effect consists in the production of proteins, endorphins, insulin, including contributing to the good physical development of the body.

• drop in libido;
• lack of secondary sexual characteristics during maturation;
• decreased concentration;
• difficulty remembering;
• irritability and depression;
• increase in body volume and weight due to fat cells;
• small amounts of muscle tissue;
• low endurance;

With these manifestations, you should look for some method that increases testosterone, but only slightly - in order not to harm yourself with its excess.

The most common methods for increasing testosterone

For complete certainty, you need to clarify the level by passing tests for hormones. If the shortage is confirmed, then it is further necessary to decide how exactly to raise the level of testosterone.

Summarizing, there are two main methods - drug therapy and the use of folk recipes, the effectiveness of which is based on the natural reactions of the body.

Medical methods

Drugs that increase testosterone levels are used when it is lower than 10 nanomoles / liter.

In case of serious deviations, injections of drugs that raise testosterone can be used. In other situations, patches and tablets are recommended.

Any medications that can raise testosterone in men can only be used as directed by the attending physician after undergoing a series of tests that confirmed the diagnosis.

When the medication is used at the request of the patient, but without prior consultation with a physician, some side effects may occur:

• inhibition of the natural production of the hormone;
• gynecomastia;
• increased risk of cardiovascular disease;
• prostate tumors may occur.

To prevent such consequences, a specialized specialist conducts a complete examination of the patient, and also takes several samples, the results of which will objectively reflect the real state of affairs.

Natural Methods to Boost Testosterone

Folk remedies can be described with the following words: "nothing overly complicated" and "nothing unpleasant."

If a man takes care of his health, then most of the necessary measures to increase the hormone will be completely familiar to him:

• sleep of normal duration (from 7 hours);
• healthy eating;
• normalization of body weight;
• physical exercise;
• quitting smoking and alcohol.

There is nothing difficult in keeping your own body in good shape, especially considering the fact that its endurance will increase.

Normalization of sleep-wake phases

The vast majority of all secretion that regulates sexual function is synthesized during the stage of deep sleep.

When a person regularly lacks sleep, then all other measures that have been taken will be meaningless. The average normal sleep duration is 7-8 hours.

However, there are exceptions. The main thing is that after the next rest, the man wakes up full of energy and feels good enough.

Ideal - if you wake up not because of the alarm clock, but when the body decides on its own that it has enough.

During sleep, there should not be any disturbing sounds and light in the home. Darkness and calmness are the key to healthy sleep.

healthy eating

Without normal meals, you can not even hope for an increase in testosterone. Since the production of hormones is a complex process that involves the joint functioning of many organs and their systems.

To start the synthesis process, it is necessary to provide the body with all the components it needs. The production of androgens is extremely dependent on the correctness of the diet and the saturation of macro- and microelements.

In the diet of a man who cares about his own physical, hormonal and mental health should be present:

• vitamins;
• minerals;
• water;
• proteins, carbohydrates and fats.

To normalize the state of health, all types of vitamins must be supplied to the body. However, there are vitamins that enhance hormone production:

1. Vitamin C. This vitamin is an antioxidant and promotes the production of cortisol, which will not allow excess testosterone levels.
2. Vitamin E. Like vitamin C, it is an antioxidant. It helps the body regulate the amount of glucose in the blood.
3. Vitamin D. Increases the absorption of calcium by the body. Weakens estrogen.
4. B vitamins. They take part in the biochemical reactions of the body, helping to synthesize sex hormones.
5. Omega 6 and Omega 3 acids, which play a significant role directly in the production of testosterone.

Minerals are involved in the production of testosterone, the most important are:

• zinc;
• calcium;
• magnesium;
• selenium.

Zinc is the main mineral, which is an essential component for the full synthesis of testosterone.

It can be consumed as a dietary supplement or with food. It is available in the following products:

1. Seafood - crabs, squids, crayfish, oysters.
2. Fish - carp, herring, anchovies.
3. Nuts - walnuts, almonds, hazelnuts, peanuts, pistachios.
4. Sunflower and pumpkin seeds.

Proteins, carbohydrates and fats are the foundation of any diet. They are involved in all metabolic processes of the body and without them it is impossible to produce testosterone.

However, the measure is important in everything and the ratio of these components must be certain. The diet with an increase in the level of the male hormone must be balanced.

Better if it calculates individually experienced nutritionist.

During a diet aimed at increasing testosterone levels, it is required to increase the amount of pure water consumed.

The average norm of water for a person per day is 1.5 liters.

However, subject to the main goal and during active sports, its volume should increase by at least 0.5 liters.

1.5 liters is not the total amount of fluid consumed per day. This is the norm of pure, not carbonated, not sweet, water. The specified volume does not include teas, coffees and other drinks.

There are also some components that need to be excluded from the diet altogether:

• fast carbohydrates;
• fatty foods;
• sweet and sparkling water.

These products not only do not contribute to increased testosterone production, but can also inhibit it.

Also, a large number of these components in the diet contributes to the rapid growth of body weight.

Bringing the weight back to normal

Men who are overweight, especially if it is expressed in body fat, have reduced testosterone levels relative to men with normal body weight.

This statement is a proven fact based on the physiology of the male body.

In the cells of adipose tissue, the male hormone testosterone degenerates into estrogen, which should be present in the male body, but not in such quantities.

Conclusion - the more body fat, the less testosterone. For men, maintaining an ideal weight is not a whim, but a necessity.

Physical exercise

To raise testosterone, you need to make the body work, develop its endurance and strength to the maximum.

For this, they are an excellent option. However, even here you can not let everything take its course. Every business has its own rules:

1. Workout lasts no more than an hour. The hour is divided as follows: up to 15 minutes warm-up, the remaining time is devoted directly to weight-bearing exercises.
2. Number of workouts per week no more than 3 sessions. The break between them should be at least 1 day - the body needs to restore its own strength and get used to the previously obtained result.
3. To increase the levels of the required hormone, the best choice would be to focus on large muscles- buttocks and legs, muscles of the back and arms.
4. The weight of the projectile that is used in training must be selected in such a way that exercises with it can be repeat no more than 10 times. The last repetition should be performed "on stubbornness".

These four rules are mandatory - then the hormones will be normal.

Also, such a system will help to quickly bring the muscles to tone, tighten the body and make it more prominent.

Exclusion of alcohol

Alcohol in the male body contributes to the degeneration of testosterone into estrogen. Similarly, the functions of many organs, including those responsible for the production of hormones.

The strength of alcoholic beverages does not play a special role - almost all options have approximately the same effect.

Beer, which is not considered harmful by most because of its low strength, contains a semblance of female hormones, which accordingly affects the body of a man - his breasts begin to grow and female-type obesity occurs.

Interesting!

The only exception is dry red wine. However, it must be natural.

When it is not possible to completely give up alcohol, you should reduce its amount to a minimum and not drink more than 0.5 beer per week or 100g of stronger alcohol.

In order for a man to maintain himself within the limits, and the hormonal background corresponds to normal indicators, a number of simple rules must be observed:

• do not overeat;
• lead an active sex life;
• avoid stressful situations;
• strengthen the body.

It doesn't take much for a man to get his testosterone levels up.

The main thing for him in the process of therapy is not to stop and reach the victorious end, first eliminating the factors provoking the decline, and then raising testosterone.

Beginning around the age of 30, testosterone levels in men begin to decline, falling steadily over the years.

Testosterone, a hormone produced primarily by the testicles, is often associated with the epitome of "masculinity" (although women also have testosterone).

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

Beginning around the age of 30, testosterone levels in men begin to decline, falling steadily over the years.

Testosterone production in men is negatively affected by a wide range of chemicals, including prescription drugs such as statins. At the same time, estrogen levels tend to increase due to ubiquitous exposure to estrogen mimics found in food, water, and environmental pollutants.

How to replenish?

If you are a man and are experiencing symptoms:

• decreased sex drive,
• erectile dysfunction,
• depressive mood,
• difficulty concentrating and memory,

and you think that low testosterone levels are to blame for all this, then it can be checked. Because testosterone levels fluctuate throughout the day, you'll probably need more than a blood test to get the real picture.

If testosterone levels are really low, there are a number of synthetic and bioidentical testosterone products on the market, as well as DHEA - androgen precursor prohormone , found in abundance in the human body, meaning it is the largest raw material that the body uses to produce other vital hormones, including testosterone in men and estrogen in women.

I recommend using only bioidentical hormones and only under the supervision of a holistic medical doctor who will monitor hormone levels to see if additional supplements are needed.

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

9 Ways to Increase Testosterone Naturally

1. Lose weight

If you're overweight, losing extra pounds can boost testosterone levels, according to a study presented at the 2012 Society of Endocrinology meeting. Start with the fact that overweight men are more likely to have low testosterone levels, so this is an important move - to increase the production of testosterone in the body when you need it most.

If you are serious about losing weight, you need to severely limit the amount of processed sugar in your diet as more and more evidence suggests that excess sugar and, in particular, fructose is the main factor in the obesity epidemic. So eliminating sugary soda from your diet is important, as is limiting fructose, which is found in processed foods, fruit juice, excess fruit, and so-called "healthy" sweeteners like agave syrup.

In addition to avoiding or severely limiting fructose, it is critical eliminate all grains and milk (even raw) from the diet. Milk contains a sugar called lactose, which has been shown to increase insulin resistance, so if you want to lose weight, it's smart to cut out milk.

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

Once you eliminate these problem sources from your meals, you will need to replace them with healthy alternatives like vegetables and healthy fats (including natural saturated fats!). The body prefers to get carbohydrates from micronutrient-rich vegetables rather than grains and sugar because vegetables slow down the conversion to simple sugars like glucose and lower insulin levels.

Once you've eliminated grains and sugar from your diet, you'll need to drastically increase the amount of vegetables you eat, as well as try to eat protein and healthy fats on a regular basis.

2. Doing High Intensity Exercise

Both intermittent fasting and short intense exercise have been shown to increase testosterone levels.

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

Intermittent fasting increases testosterone levels by increasing the expression of satiety hormones, including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK) and melanocortins, known to enhance the beneficial effects of testosterone, increase libido and prevent age-related decline in testosterone levels.

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

Here is a brief description of a typical High Intensity Peak Fitness routine:

• R warm-upwithin three minutes.
• Performing the exercise - as hard and fast as you can, for 30 seconds. You should feel like you can't go on for a second more.
• Recovery at a slow or moderate pace for 90 seconds.
• Repeat the high intensity exercise and recovery 7 more times.

As you can see, the entire workout takes only 20 minutes. It's really a wonderful thing. And of those 20 minutes, 75 percent of the time is spent warming up, recovering, or cool down. In fact, intensive work is given 4 minutes.

3. Eat more zinc

Mineral zinc is very important for testosterone production, and dietary supplementation for six weeks has been shown to significantly improve testosterone levels in men with low testosterone levels.

Similarly, studies have shown that restricting dietary sources of zinc leads to a significant decrease in testosterone levels, while supplementing with zinc increases it - and even protects men from exercise-induced decline in testosterone levels.

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

If you are a vegetarian or a meat eater, you may find it difficult to get enough zinc in your diet, mainly due to traditional farming practices that rely heavily on chemical fertilizers and pesticides. These chemicals deplete soil nutrients, such as zinc, that plants need to absorb before they can be passed on to you.

In many cases, you are destroying the nutrients in foods even more when you cook them. Cooking most foods (and especially the over-processing that many of us do) drastically reduces their levels of nutrients such as zinc.

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

4. Strength training

In addition to peak fitness, strength training is also a well-known way to increase testosterone levels, as long as you're doing it really hard. When doing strength training to increase testosterone levels, it's best to increase the weight and decrease the reps, and then focus on exercises that work a lot of muscles, such as deadlifts or squats.

By slowing down the pace, you will complete the workout in "turbo mode". By slowing down your movements, you are essentially turning them into high-intensity movements. Super slow motion allows the muscles at the microscopic level to access the maximum number of cross-bridges between the fibers of the proteins that produce movement in the muscles.

5. Optimizing Vitamin D Levels

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

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

The BEST way to keep your vitamin D levels within the recommended range is with sun exposure; Expose as much of the surface of the skin to the sun as possible until it turns slightly pink, preferably at noon - this is usually enough to ensure the production of vitamin D in the right amount. If you can not stay in the sun, you can use safe solarium(only with electronic, not magnetic ballast to avoid unnecessary exposure to electromagnetic fields).

As a last resort, vitamin D3 supplements can be taken orally, but studies show that an adult needs 8,000 IU of vitamin D per day to raise levels above 40 ng/mL, which is the absolute minimum for disease prevention.

6. Reduce stress

When you are under a lot of stress, your body releases a stress hormone. cortisol a lot. This hormone actually blocks the action of testosterone, presumably because, from a biological point of view, the behavior associated with testosterone (mating, competition, aggression) reduces the chances of surviving in an emergency situation (therefore, thanks to cortisol, the reaction is dominant " fight or flight").

In today's world, chronic stress and the associated rise in cortisol can mean long-term blocking of testosterone action, which is exactly what you're looking to avoid.

My favorite way to manage stress - EFT (Emotional Freedom Technique), which is similar to acupuncture, only without the needles. It's a convenient and free way to quickly and painlessly offload emotional baggage, and it's so easy that even kids can master it.

Other common and successful ways to reduce stress include such as prayer, meditation, laughter and yoga.

7. Limiting or Avoiding Sugar

After you eat sugar, testosterone levels drop, probably because sugar raises insulin levels, which is another factor that leads to low testosterone levels.

Remember to limit your intake of foods that contain extra sugar and fructose, as well as grains.

If you're struggling with a sugar addiction and you're having a hard time dealing with sugar cravings, I highly recommend giving it a try. energy psychology method, called turbo tapping, which has helped many "soda junkies" kick their sugary habits.

8. Consuming healthy fats

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

My personal diet is 60-70 percent healthy fats, and other experts agree that The ideal diet is 50 to 70 percent fat.

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

Examples of healthy fats:

9. Increase Intake of Branched Chain Amino Acids (BCAAs)

Research shows that BCAAs lead to higher testosterone levels, especially when taken along with resistance training. While BCAAs are available in supplement form, the highest concentrations of them, such as leucine, are found in dairy products, especially quality whey protein cheese.

Even when you get leucine from your natural diet, it is often wasted or used as a building block instead of an anabolic agent. Therefore, in order to create the necessary anabolic environment, one should increase the intake of leucine beyond the usual level.

However, keep in mind that using leucine as a free form amino acid can be quite counterproductive, as when free form amino acids are artificially introduced, they quickly enter the circulatory system, impairing insulin function and therefore glycemic control of the body. So ideal form of leucine - from food, it is she who will be useful to the muscles and has no side effects. published

© Dr. Joseph Mercola

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 whose blood testosterone levels are 10-12% higher than normal are characterized by aggressiveness and 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. This is 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 sexy e. 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. Embrace 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 dream. 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 "muklomen" =) Just keep in mind that at least occasionally the sun should break through your t-shirt! According to a study conducted by scientists from the 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 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 more often in small amounts. 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. Scientifically proven that healthy fats increase the level of testosterone 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. Consume more zinc. The beneficial properties of zinc were discovered relatively recently, but their effect on the athlete's body turned out to be really important. 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 - 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 increase testosterone is 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- Predator food. 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. Give 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 about soy and products from it. 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 dramatically reduces testosterone production. 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 (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 given to pigs to increase 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. fizzy drinks(with carbon dioxide) ranging from mineral water to Coca-Cola and energy drinks. They contain substances that “acidify” the body, sugar, thirst enhancers (such drinks, oddly enough, dehydrate the body !!!), caffeine.

34. Smoked meats through 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. Dry red 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. Accept 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. Accept 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.

40. Practice strength exercises with dumbbells, barbells or exercise equipment, but not more than 3 times a week.

41. Best exercises to raise the level of testosterone - basic, namely: squats, deadlift, bench press or dumbbell lying, bench press overhead, pull-ups, uneven 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. poppy Peruvian or meyena bug (Lepidium meyenii)

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

51. Yohimbe(Corynanthe yohimbe)

52. Floral pollen(Bee pollen)

53. L-carnitine

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

55. Omega 3 and Omega 6 fatty acid

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We all know the importance of having and maintaining high levels of the steroid hormone testosterone in the body.

If you want to learn how to increase testosterone levels in the body in a healthy and natural way, you have come to the right place!

This article will tell you everything you need to know about boosting this all-important androgenic hormone, and how to increase it without taking any synthetic supplements or other harmful methods.

To get fast and reliable results in building an athletic and beautiful body, it is extremely important to eat certain foods, get plenty of sleep, and perform a few key actions throughout your day.

We will explain in detail how to increase testosterone in men naturally and justify the importance of these tips.

Also, from us you will learn how to increase testosterone, using some effective and easy-to-use tips and life hacks that increase the natural production of this hormone in the male gonads. It is possible to increase testosterone in men with folk remedies, but we will consider more science-based ways.

As men age, it becomes more and more important to maintain an optimal level of testosterone in the body, as the amount of testosterone begins to decrease after the age of 30 and can decrease by up to 10% in one decade.

As a result, the older you get, the harder it is to maintain your best shape by losing fat and gaining muscle mass.

While all the legal and effective testosterone supplements on the market are made from various herbs and ingredients that are safe for the body, there are other ways to increase testosterone levels without taking supplements.

However, if the most important thing for you is the speed and speed of increasing testosterone levels, then supplements have proven that in this case they are the most effective way.

However, if you are someone who vehemently hates any sports nutrition and dietary supplement and wants to do everything without drugs, here are some useful ways to increase testosterone production without taking synthetic substances:

The three pillars of high testosterone levels are sleep, exercise and proper nutrition!

1. Get enough sleep!

This is by far the most important thing you need to do if you want to have a strong, lean, healthy and beautiful body and increase your testosterone levels.

Many people do not get enough hours of sleep and suffer serious health consequences as a result.

But the fact is that a few extra hours of sleep can almost double testosterone!

This is a consequence of the fact that the level of steroid hormone depends on the daily circadian rhythms of the body.

Circadian rhythms are cycles of mental, physical, and behavioral changes tied to the 24-hour day, which are primarily regulated by day and night.

This means that the amount of hormones in the morning is the highest, and then slowly begins to decline in the evening.

How to increase testosterone with sleep?

Many studies have been conducted in such a way that a person is asleep, and his condition is monitored. When the body is in REM sleep, the endocrine system is activated and the brain sends certain signals through the spine to the testicles.

These signals provoke them to secrete more testosterone, enough for one day. Essentially, the body prepares for the next 24 hours during sleep, and if enough REM sleep is not available, testosterone levels will not reach optimal levels and will drop rapidly throughout the day.

That is why sleep is extremely important if you want to be able to exercise and not lose the accumulated results.

If you sleep less than 5 hours, you can spend all day at the gym and consume the highest quality protein, but you still will not see any improvement or other results. In fact, you are simply destroying your body and harming it!

The decrease in testosterone levels depends on the duration of wakefulness. The longer you stay awake, the lower your overall testosterone levels become.

It can be concluded that people who stay awake for a long time and refuse to sleep suffer from chronically low levels of this hormone.

So our advice to you is sleep!

If you don't get at least 7 hours of sleep every day, your efforts to build a healthy body will come to naught! As a result, you will become fatter, and it will be much more difficult for you to gain muscle mass!

Why work against yourself? It is quite difficult to go to the gym and work out for a long time and intensively. You don't want sleep deprivation to kill half of your performance and reduce your chances of boosting your testosterone levels!

2. Exercise!

This is the second most important thing to keep in mind if you want to increase your testosterone production!

This is a fitness site and that is why we believe that proper training should be the foundation of your healthy lifestyle.

Strength training has been proven to have a very positive effect on testosterone.

Some studies show that physically active men have better sperm parameters (volume, sperm count, motility and structure) and hormone levels than sedentary men!

So not only do you get the benefit of high hormone levels - you also become more masculine, resulting in higher sexual pleasure, sexual activity and of course, libido!

This is because during the performance of strength exercises, whether short or long, changes occur in the hypothalamic-pituitary-testicular and hypothalamic-pituitary-adrenal systems of the body.

They cause a stronger production of various growth hormones and cause the body to increase the levels of these hormones in the blood.

To feel this benefit, pros often talk about lifting heavy weights (or other similar resistance exercises) at least twice a week!

In fact, this is another indirect way to increase the amount of the hormone - through exercise.

When you exercise, your body increases muscle mass and reduces fat stores.

It is known and proven that adipose tissue converts testosterone into estrogen.

The less fat a person has, the more his production of the hormone testosterone! We'll talk about this in more detail a little later!

So, what types of exercises should be performed to naturally increase the level of steroid hormones?

Best Exercises to Increase Testosterone Levels:

To achieve the best effect, we suggest introducing the following exercises into the training program - bench press, squats, deadlifts, standing press and the like. They activate the largest muscle groups in your body and provide the best testosterone boosting results.

In addition, studies show that the heavier the weights and the fewer repetitions you do, the better the stimulation to increase the number of hormones in your body. So, aim for 4-8 reps with heavy weights and make sure your last one is performed to the limit - to muscle failure!

Another great type of exercise for people who want to quickly increase their testosterone levels is high interval training.

Short and explosive movements followed by a quick recovery period are known to be great hormone boosters.

Be sure to make sure that you do not make too high demands on yourself and do not train beyond measure. Studies have shown that overtraining leads to a decrease in testosterone and does not allow the body to achieve good results due to the lack of opportunity to restore strength between workouts.

As we all know, recovery is important for proper muscle growth and fat loss!

3. Eat right!

The third and final pillar in an effort to increase testosterone is nutrition.

In addition to the fact that nutrition increases the level of this androgenic hormone, everyone knows how important a balanced and healthy diet is for training results.

Most people will even say that nutrition is between 50% and 80% of the success of your bodybuilding efforts!

Whatever the true number of percentages, we can all say one thing for sure - diet is paramount when it comes to achieving the physique of a god!

When it comes to hormone levels, nutrition plays an important role in your body's ability to produce them.

This means that nutrition can directly influence hormones, and as a result, dictate whether you succeed or fail in bodybuilding.

Constant overeating or a fat loss diet has a strong impact on your body's ability to produce various hormones and can disrupt testosterone levels as a result.

All three essential nutrients - proteins, carbohydrates and fats - play an important role in testosterone production.

Carbohydrates play a particularly important role, and studies show that the type of carbs you eat has a very strong impact on your hormone balance.

A low-carb diet should be avoided as it lowers testosterone levels and increases the stress hormone cortisol. Below we will talk about this in more detail.

Fats are also necessary and should not be feared. One study in the International Journal of Sports Medicine says that men who consumed more fat had the highest concentrations of testosterone in their bodies.

But not any fat! Trans fats and saturated fats have a negative effect, while monounsaturated fats show the best results in increasing and maintaining high testosterone levels in the body.

This is why foods like olive oil, oily fish, nuts, grains, egg yolks, avocados, and the like are the best.

Squirrels are also needed. Chronic protein malnutrition and malnutrition are known to cause low testosterone levels in humans.

Conversely, an excessive amount of protein in a short time will also not have a positive effect on the body, because the body will not be able to use more than it needs.

So these are the top three ways you can control and increase your hormone levels.

Now let's talk about a few other ways that also have a significant impact, but are slightly less important than the previous three.

4. Reduce the amount of stress in your life!

The stress hormone cortisol is widely known for its negative effects on the body and health.

It not only has a catabolic effect on your muscles, causing them to deteriorate faster, but it can completely destroy the body's ability to produce testosterone in a man's body!

It can have a strong and lasting effect when the stress is long-term and high.

Anything that causes a person to be highly stressed will affect testosterone levels, because these hormones work like a swing: when one goes up, the other goes down!

That is why it is very important to live without stress, or at least reduce it as much as possible.

However, in our modern society, this is becoming increasingly difficult and much more difficult!
Sleeping, relaxing, taking hot baths, and exercising are all great ways to reduce stress levels in everyday life. As cortisol levels decrease, testosterone levels rise and you get much better and faster benefits from training programs!

5. Reduce the amount of abdominal fat!

The effect of abdominal fat on testosterone levels is strange and complex. But it is great. The more fat around the abdomen, the greater the effect it has on lowering testosterone.

Neglecting the need to lose weight can turn into a vicious cycle from which it will be very difficult to break out - the more fat the body accumulates, the less testosterone is produced and the more fat the body ends up with.

What can be learned from this? The lower your body fat content, the more it tends to increase overall testosterone levels.

6. The sun and vitamin D are your friends!

Vitamin D is one of the most important nutrients when it comes to testosterone production. That is why it is included in most of the best testosterone supplements on the market.

Manufacturers of these supplements know that vitamin D is a steroid hormone widely known for its importance in regulating calcium and phosphorus levels in the body, as well as increasing testosterone production and improving the immune system. Its deficiency leads to a decrease in the amount of testosterone!

For example, one study showed how vitamin D supplementation affects testosterone levels in men. It leads to the conclusion that the vitamin D supplementation group, in contrast to those exposed to placebo, show a significant increase in total testosterone levels (from 10.7 ± 3.9 nmol/L to 13.4 ± 4.7 nmol/L;p<0,001), а также свободного тестостерона (от 5,21 ± 1,87 нмоль / л до 6,25 ± 2,01 нмоль / л, р = 0,001) и даже собственного тестостерона.

Your own testosterone is especially promising because it means that vitamin D even helps your body release existing stores of this hormone for later use.

7. Reduce your estrogen intake!

Getting less estrogen may seem obvious to some but completely unexpected to others.

The fact is that increased estrogen not only reduces testosterone levels in men, but also increases the risk of various diseases, such as cancer, heart disease, etc.

To block estrogen, you can eat foods that contain a lot of phytochemicals that bind to estrogens and reduce their levels in the blood.

Another great way to block estrogen is to eat various mushrooms such as portobello, shiitake, and others. The production of such an enzyme as aromatase, which is responsible for the conversion of androgen to estrogen, is inhibited.

As a result, your body produces more testosterone and less estrogen because they both use certain levels of androgens for their own production.

That is why quality testosterone boosting supplements include aromatase blockers!

Other good foods for blocking estrogen are whole grains, various seeds and nuts, red grapes, pomegranates, various citrus fruits, and tea!

We're sure we've missed out on a lot more, but these are all fantastic sources of phytochemicals and guarantee hormone balance.

8. Give up alcohol.

This is especially important for those who like to drink from time to time, at the bar or at home.

We know that alcohol is a great way to relax and unwind, and even forget about some problems.

But what you may not know is that just three glasses of wine or beer, or the equivalent amount of alcohol in alcohol, can drastically lower your testosterone levels by as much as 50%!

Drinking a lot of alcohol in a short amount of time can lower testosterone levels to the maximum until the body processes the alcohol.

A small amount of alcohol may be harmless, but taking a little more than your body can handle can lead to serious and very adverse effects on your hormones!

Alcohol has other negative consequences for building an athletic body.

The metabolic rate drops significantly, and the body is not able to properly process the micro and macro elements that it receives from food until the body first removes alcohol.

This will negatively impact any training goals you may have!

That's why we will always be on the side of a healthy lifestyle without alcohol!

9. Have more sex!

While short-term abstinence from sex and ejaculation may slightly increase testosterone levels, long-term abstinence will decrease serum hormone levels.

In addition, masturbation does not actually reduce testosterone levels if you do it as often as you need to - more than four times a day!

On the other hand, masturbation does not lead to high testosterone levels, but sex with a real person leads to an increase in testosterone.

Studies show that healthy men who have sex with their partners have an average daily testosterone level 70% higher than those who do not have regular sex.

Sex leads to a significant increase in testosterone, which is why it is superior to any masturbation when it comes to naturally increasing, increasing and maintaining testosterone levels!

To have an elevated level of the main male hormone, scientists advise having sex at least 2-3 times a week.

We know that many guys try to date beautiful women and date. It is not easy to be socially open and self-confident if these skills are not developed.

It is important for women to see a partner as a person, but not all men have invested the time and effort necessary to develop it. Also, no one is born with communication skills and it takes a lot of practice to learn.

In order to improve this area of ​​your life, we strongly recommend that you familiarize yourself with the materials of a well-established communication coach with the opposite sex.

Learning how to be successful with women will lead you to sex and help you find your other half. As a result, you will be able to enjoy sex and significantly increase testosterone secretion in one of the healthiest and most natural ways!

10. Buy and Use a Natural Testosterone Supplement!

We have already mentioned the fact that all legal, effective and best natural testosterone supplements contain nothing but healthy and organic ingredients.

Unfortunately, some people still have misconceptions and still believe that all supplements contain various synthetic steroids, hormones, and other harmful substances that will make them look ugly.

The fact is that there are additives that are not made according to standards, which can lead to this condition. But that is why they are illegal and inaccessible by conventional means.

One of the best ways to raise testosterone levels is to take supplements.

All of these ingredients have been proven to have a strong and significant effect in stimulating the production of hormones in the male body. Including releasing existing testosterone bound to various proteins so that it can be better utilized for body building goals.

That's why we recommend natural testosterone boosters with ease and care, made by trusted and reputable companies that know what they're doing and use only safe and healthy ingredients that promote natural growth and amazing results!

Conclusion

This is everything you need to know about how to increase testosterone levels naturally without the use of drugs.

If you decide to live a healthy and balanced lifestyle that includes plenty of sleep, exercise, sex, a few natural supplements, less alcohol, less stress, and proper nutrition, you won't have to worry about low testosterone anymore!

So, what do you personally think about the above methods, do you have any suggestions or did you find any shortcomings?

We would love to hear your thoughts and ideas because many people don't realize that all it takes is just a change in their lifestyle and they will enjoy a divine physique and never worry about getting fat again!

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