High testosterone levels allow a man to be successful in life and sexually active. If you feel like your testosterone levels need to be raised, there are many things you can do.
Testosterone is a hormone that most men produce in the testicles and adrenal glands. High testosterone levels are associated with sexual performance, reproductive function, muscle mass, hair growth, aggressiveness, defiant behavior, and other such things. Testosterone levels typically peak around age 40 and then slowly decline. Fortunately, there are many things you can do to increase your testosterone levels, so if you feel like your testosterone levels need to be raised, then you've come to the right place.
1.1 Change your eating habits. The amount of testosterone produced depends on the diet, so it is very important to understand what exactly you are eating. A good testosterone diet includes plenty 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.
For example, minerals such as zinc and magnesium help start testosterone production, while healthy cholesterol levels allow Leydig cells to actually produce testosterone.
In addition, vegetables such as broccoli, cauliflower, and cabbage lower estrogen (female hormone) levels in the body, thereby increasing testosterone levels.
1.2 Introduce nuts into the diet. Including one or two handfuls of walnuts or almonds in your daily diet is an easy and great way to boost your testosterone levels.
Also, try switching to brazil nuts, cashews, peanuts and other nuts high in monounsaturated fats because men who consume these fats regularly have higher testosterone levels than men who do not..
Sunflower and sesame seeds also provide high levels of monounsaturated fats in addition to protein, vitamin E, and zinc, which also increase testosterone levels.
The healthiest way is to eat nuts and seeds unseasoned and unsalted.
1.3 Eat oysters and other foods rich in zinc. Zinc is one of the most important minerals that the body needs to produce testosterone. In fact, by increasing your intake of zinc-rich foods, you can significantly raise your testosterone levels in as little as six weeks.
If you are looking for a quick result, then six oysters is all the body needs to boost testosterone production, as oysters are high in zinc.
But if you don't like shellfish, you can increase your zinc intake by including protein-rich meats and fish in your diet, as well as unprocessed dairy products such as milk and cottage cheese, which are high in zinc.
If you find it difficult to increase your zinc intake through diet (especially if you are a vegan), you can take zinc supplements. The recommended dose for adults is no more than 40 mg per day.
1.4 Start your day with oatmeal. The health benefits of oatmeal are well known - it's a high-fiber, low-fat cereal - but now there's another reason to start your day with a bowl of oatmeal: A 2012 study found that oatmeal is linked to higher testosterone levels.
Research has shown that compounds in oatmeal called avenacosides can limit the levels of sex hormone-binding globulin in the system, thereby increasing testosterone levels. Oatmeal has also been recommended to improve sexual performance. It is high in L-arginine, an amino acid that reacts with nitric oxide to relax blood vessels. When blood vessels dilate, blood flow increases greatly.
1.5 Eat eggs. Eggs are a super testosterone booster. Their yolks contain high levels of HDL cholesterol (also known as the “good” type of cholesterol), which forms the building blocks for testosterone production.
In addition, eggs are high in protein and are high in zinc, two other elements needed for testosterone production.
Don't worry about your arteries - "good" cholesterol will not 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. your health.
1.6 Eat cabbage. Kale (along with other leafy green vegetables like spinach and collard greens) can do wonders for your testosterone levels. It contains a phytochemical called indole-3-carbinol (IC3), which has the dual effect of increasing male hormones while decreasing female ones.
In particular, a study conducted at the Rockefeller University Hospital found that men who took 500 mg IC3 per week had 50% lower estrogen levels, thus making testosterone levels higher.
The most effective way to increase IC3 levels at home is to eat plenty of cabbage. Therefore, try to cook cabbage soup, cabbage rolls, cabbage juice, etc.
1.7 Reduce sugar intake. Scientists have found that obese men are 2.4 times more likely to have low testosterone than non-obese men. Therefore, it is very important that you try to lose those extra pounds in order to increase testosterone. The quickest way is to cut down on sugar in your diet as much as possible.
If you are an avid drinker, then this is the first thing that should be reduced in the diet. Sodas are filled with processed sugar and empty calories, which lead to insulin resistance and weight gain. By reducing the amount of carbonated drinks you drink daily, you can get rid of a lot of calories.
Fructose is a type of sugar found in groceries and fruit juices. It is considered one of the main factors behind modern obesity. To reduce your fructose intake, cut out groceries and sodas, as well as refined carbohydrates found in breakfast cereals, bagels, pretzels, waffles, and more.
1.8 Try some supplements. Some supplements will help you raise your testosterone levels. Try some of the following to boost your testosterone levels.
Vitamin D3. It's technically a hormone, but it's really important in this business. Studies show that people who regularly take D3 supplements actually have higher testosterone levels.
Omega-3 fish oil (fish oil or flaxseed oil). Omega-3 fish oil has been linked to the production of luteinizing hormone, which causes the testicles to produce more testosterone.
1.9...but beware of the others. While they may be popular, they certainly don't help produce more T. These are the things you should stay away from:
Vitamin C. If you don't have diabetes, you won't get much benefit. taking this supplement to increase testosterone. Although, it may be useful in elevating testosterone in diabetic rats; it has been scientifically proven. You are most likely getting enough vitamin C in your diet.
ZMA. ZMA is a mixture of zinc, magnesium and vitamin B6. Recent studies have shown that ZMA has absolutely no effect on testosterone production in men. Stay away from it unless you know you are deficient in any of these components.
Do your research. Look into supplements that are claimed to help raise testosterone levels. If you are unsure, protect yourself and make an informed decision. Just because they are online doesn't make them effective.
2.1 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 need to develop an effective set of exercises that will increase testosterone production. For two reasons:
Number one: certain types of exercise, such as weightlifting, actually cause the body to produce more testosterone.
Number two: By exercising, you reduce the chances of becoming overweight and, as mentioned above, being overweight can negatively affect testosterone levels.
If you do not know where to start, it is a good idea to use the services of a personal trainer who can develop a set of exercises based on your current level and desired result.
2.2 Start lifting the barbell. If you want to increase testosterone, you should start lifting weights, as this is the most effective exercise in weightlifting for increasing testosterone production. However, for best results, you'll need to lift heavier barbells with fewer reps, and it's probably best to avoid weight machines altogether. Grab a barbell and follow the instructions below:
Build large muscle groups. Research shows that lifting large muscle groups, which requires complex, complex movements, is much more effective for testosterone production than when only one or two small muscles are worked. For this reason, you should stick to weight-bearing exercises like the bench press, squats, deadlifts, and shoulder presses.
Try to work with a heavy workload. The set of exercises that you perform will mean nothing if you do not have enough load. You should do at least 3 to 4 times of each difficult exercise. Using a barbell, you can only lift 5 times per set. The load in a workout is determined by the following formula: the number of repetitions in one approach x the number of sets x the weight of the bar = load. However, when it comes to choosing between more reps or more sets, you should always choose more sets.
Focus on high intensity. Do your best in the gym - only by pushing yourself to your physical limit will you maximize testosterone production. Increase the intensity by doing each exercise more slowly and resting no more than two minutes between sets.
2.3 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 fitness and boosting metabolism.
HIIT involves exercising for a short period of time at high intensity, followed by an exercise that is lighter, designed to restore physical strength after exercise. This process is repeated several times during the workout.
This type of workout can be suitable for most types of exercise - you can do HIIT on a treadmill, elliptical trainer (orbitrek), in a pool, etc. Just use the following formula: do a high intensity exercise for 30 seconds, then a slow recovery exercise for about 90 seconds. Repeat this 7 more times for best results.
Even 20 minutes of this type of exercise can reap huge benefits - so lack of time is no excuse.
2.4 Do cardio exercises. While cardio exercise won't have a huge impact on testosterone production, it can positively impact overall testosterone levels. As a result, you should try to include running, swimming, cycling or other aerobic exercise in your fitness plan.
Cardio exercise is one of the best ways to burn fat, so incorporating running or swimming into your weekly exercise plan will help you shed those extra pounds. This is good news, as being overweight can negatively impact testosterone levels.
When you're stressed, your body releases a chemical called cortisol, which, among other things, suppresses testosterone production. Cardio exercise is also a great form of stress relief, so it can reduce the body's production of cortisol, thereby increasing testosterone levels.
However, cardio should be practiced in moderation—there is no need to become a long-distance runner. In fact, a study from the University of British Columbia found that male runners who ran more than 40 miles a week had lower testosterone levels than sprinters.
2.5 Allow the body to recover between workouts. While exercise is important, it is essential that you give your body time to recover between workouts. Otherwise, the exercise regime can negatively impact testosterone levels.
A study conducted at the University of North Carolina showed that excess exercise can reduce male testosterone levels by 40%. Therefore, it is very important that you take at least two days off a week and do not train the same muscle groups for two consecutive workouts.
On non-intense days, just try to be more active than usual. Take the stairs instead of the elevator, walk or bike to work, don't sit all day. These small changes will help keep your body moving, which will increase your testosterone levels.
3.1 Get enough sleep. Sleep is a very important factor when it comes to testosterone levels. This is because the body uses the time you sleep to produce more testosterone. Thus, you should do everything to sleep at least 7 - 8 hours a day.
A University of Chicago study found that men who slept less than 5 hours for 7 consecutive nights produced 10-15% less testosterone compared to when they were completely rested.
In addition to reducing testosterone production, lack of sleep increases the amount of cortisol (stress hormone) in the body, and high levels of cortisol negatively affect testosterone levels.
Lack of sleep also affects growth hormones, which can interfere with muscle building when you exercise.
You should also try to improve sleep quality by turning off all computers and electronics an hour before bedtime, avoiding caffeinated drinks late at night, and taking hot showers before bed.
3.2 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.
In other words, when cortisol is high, testosterone is low, and vice versa. Cortisol, which puts your body in fight-or-flight survival mode, is thought to conflict with testosterone-related behaviors such as aggression, defiance, and so on. That is why they cannot coexist harmoniously.
To maximize testosterone levels, it is important to minimize stress by any means necessary. Try deep breathing techniques, meditation, yoga, or visualization.
3.3 Reduce the amount of alcohol you drink. Alcohol can have a negative effect on testosterone production. Drinking can negatively affect the endocrine system, which in turn prevents the testicles from producing testosterone.
In addition, alcohol increases cortisol levels and inhibits the growth of hormones - this has a very negative effect on testosterone production.
Unfortunately, beer is the worst form of alcohol when it comes to healthy testosterone. This is because the hops used to make beer are high in estrogen (the female hormone). Thus, one should drink vodka instead of beer.When you drink, it is best to limit yourself to two/three drinks. This will limit the harm to testosterone levels.
3.4 Reduce your caffeine intake. Caffeine must be consumed in moderation, otherwise it can produce cortisol, which negatively affects testosterone levels.
In addition, consuming too much caffeine late in the day can disrupt sleep patterns—and shorter sleep means lower testosterone levels.
However, recent research has shown that pre-workout caffeine intake can actually increase performance—so if you're really craving a cup of coffee, drink one before lugging iron around.
3.5 Do not deny yourself the things that you like. Fortunately, an increase in testosterone levels does not mean that you need to constantly train. There are some nice things you can do to increase your testosterone.
Watch more sports programs. Researchers at the University of Utah found that sports fans' testosterone levels are linked to the performance of their favorite team. The study subjects' testosterone levels increased by 20% when their team was winning, but decreased by the same percentage when their team was losing. Therefore, you should watch more sports - if only you know that your team will win!
Have more sex. You probably know that testosterone is the fuel for male sex drive, but did you know that it also works the other way around? Sex can actually increase testosterone levels. And not only that - just the fact of having an erection or arousal from an attractive woman already increases testosterone.
Enjoy the fresh air. Being outside and enjoying the sun can raise your testosterone levels. In fact, taking vitamin D through sunlight for just 15-20 minutes a day can increase testosterone levels by as much as 120%. If you can sunbathe naked, the results will be even better. Just don't get caught.
3.6 Check your blood pressure. Studies have shown that people with high blood pressure are 1.8 times more likely to have low testosterone levels.
There are certain diets you can start in order to reduce high blood pressure and improve testosterone levels.
Other factors such as reducing stress, reducing alcohol, and maintaining a healthy weight can all help lower blood pressure.
And if all else fails, blood pressure medications can help keep hypertension under control. Consult your doctor to determine the best course of treatment for you.
3.7 Avoid xenoestrogens. Xenoestrogens are chemicals that mimic the action of estrogen in the body, which lowers testosterone levels. Unfortunately, xenoestrogens (as well as other endocrine disruptors) have made their way into almost every part of daily life and it is impossible to avoid them completely. Here are a few ways you can limit your intake:
Avoid heating food in plastic containers. If you are heating food, be sure to transfer it to a plate before crackling in the microwave. Most plastic containers contain phthalates (a type of xenoestrogen) that can be transferred to food when the plastic is heated. If possible, store food in glass containers.
Limit exposure to TTO pesticides and gasoline. They contain xenoestrogens, so try to limit your exposure as much as possible. If you are in contact with any of them, wash your hands thoroughly.
Eat organic food. Non-organic foods are often sprayed with pesticides and pumped with hormones that mimic the action of estrogen in the body. Eat organic foods whenever possible, or at least thoroughly wash fruits and vegetables before eating, and avoid meat and dairy products that come from animals that have been given hormones.
Use natural body care products. Items such as shampoos, soaps, toothpastes, and deodorants can introduce xenoestrogen into the body, so consider switching to more natural versions of these products.
3.8 Consult a doctor. If you think you may be suffering from a condition in which you have low testosterone levels, please consult your physician. Your doctor will prescribe medication to help your body produce more of the super hormone.
Avoid situations where you are wrong. Talking about topics you don't know and pretending to know them, forcing you to admit later that you don't, which in turn lowers your testosterone levels. If you're discussing something unfamiliar, it's best to just listen and learn.
Testosterone levels are very low before puberty. Testosterone levels continue to rise into adulthood until they peak around age 40 and then gradually decline.
If you plan to take supplements, do your research and consult your doctor first.