Increasing testosterone in men naturally is easy! Natural and Medication Ways to Increase Testosterone in Men

Testosterone is a hormone that most men produce 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. 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.

Steps

Proper nutrition

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.

Introduce nuts into your diet. Inclusion of one or two handfuls walnuts or almonds in your daily diet - simple and great way increase testosterone levels.

Eat oysters and other foods rich in zinc. Zinc is one of essential minerals which 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.

Start your day with oatmeal. The health benefits of oatmeal are well known - it is a cereal with high content 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 was linked to higher testosterone levels.

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 contain a lot of zinc, two more elements needed for testosterone production.
Don't worry about your arteries - "good" cholesterol won't raise your blood cholesterol (unlike "bad" cholesterol like triglycerides), so you can eat up to three whole eggs a day without compromising your health.

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 500mg of IC3 per week had their estrogen levels reduced by 50%, thus increasing their testosterone levels.
- The most effective way to increase your IC3 levels at home is to eat plenty of cabbage. Therefore, try to cook cabbage soup, cabbage rolls, cabbage juice or cabbage with potatoes.
Reduce your 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 reset overweight to increase testosterone. The quickest way is to cut down on sugar in your diet as much as possible.

Try taking 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.

. ..but watch out for the rest. They may be popular, but this does not mean that they help produce more testosterone. These are the things to stay away from:

Physical exercises

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:

Start lifting the bar. If you want to increase testosterone, you should start lifting weights, because in weightlifting - this is the most effective exercise to increase testosterone production. However, in order to achieve best results you'll need to lift heavier barbells for fewer reps, and it's probably best to avoid weight machines altogether. Take the 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 fitness and boosting metabolism.

Do cardio. Although cardio exercises have little effect on testosterone production, they can positively influence general level testosterone. As a result, you should include running, swimming, cycling, or other aerobic exercise in your fitness plan.

Let your body recover between workouts. While exercise is important, it's critical that you give your body time to recover between workouts. Otherwise, the exercise regimen can negatively impact testosterone levels.

Lifestyle changes

Get enough sleep. Sleep is very an 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 your best to get at least 7-8 hours of sleep per night.

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.

Testosterone is a male sex hormone (one of the androgens), which is synthesized by endocrine glands - male testes and adrenal glands.

Many men are wondering how to increase testosterone production to improve potency and give a more masculine appearance.

Contrary to popular belief, testosterone is produced not only in men, but also in women. In the fair sex, this hormone in small quantities produced by the ovaries and adrenal glands.

Testosterone in men is responsible for the process of masculinization in boys, affects the male puberty, regulates spermatogenesis, promotes the development of secondary male sexual characteristics. Due to the normal level of androgens in men, a traditional sexual orientation and correct sexual behavior are formed. In addition, testosterone in men affects metabolism, supporting phosphorus and nitrogen metabolism.

Testosterone synthesis is regulated by pituitary hormones. In women, testosterone in the body is normally produced by the endocrine glands - the ovaries, turning into estrogen (female sex hormones) in the follicle cells, which contribute to an increase in the growth of the mammary glands and regulation menstrual cycle, and adrenal glands. Increased secretion of testosterone by the adrenal glands and its elevated level in women, it leads to menstrual irregularities and a masculine appearance.

Medical standards for testosterone in men are considered to be 11-33 nmol/l in men and 0.24-3.8 nmol/l in women.

Symptoms of low testosterone in men

low libido;
impotence;
the appearance of body fat according to the female type;
decrease in muscle mass;
osteoporosis;
decreased skin and muscle tone;
irritability, tearfulness, insomnia, depression;
prostration;
decrease in genital hairline (groin, legs, chest, armpits, face);
decrease in testicular density;
effeminacy, softness, sensitivity;
decrease in immunity.

Properties of testosterone

increased metabolism, fat burning, increased muscle mass and strengthened bones;
the formation of male secondary sexual characteristics;
influence on spermatogenesis;
effect on potency;
the formation of interest in the female sex;
increase immunity and strengthen blood vessels;
influence on male character traits: aggressiveness, initiative and courage.

What determines the level of testosterone?

Times of Day. In men increased testosterone in the blood is observed in the morning after waking up, by the evening the concentration of androgens in the blood decreases, reaching a minimum before bedtime.
Exercise stress. It has been proven that after sports activities, increased testosterone is observed in the blood. But with strong physical exertion and overwork, on the contrary, there is a decrease in the sex hormone.
Age. Age significantly affects the endocrine glands, reducing over the years. An increased level of male sex hormone occurs in young men during puberty. After 25-30 years, testosterone production begins to gradually decline by about 1% per year.
Lifestyle. The production of testosterone in the body depends on the lifestyle of a man. Proper nutrition and sports activities help, and alcoholism, drug addiction, obesity and a sedentary lifestyle, on the contrary, have a negative effect on the production of testosterone in the body.
Physical health. Some endocrine and oncological diseases seriously affect the production of androgens. Therefore, we must not forget that a sudden unmotivated decrease in male sex hormones is the reason for contacting a specialist doctor. A sharply increased level of testosterone can also speak of the disease.
Psychological condition. Stress and depression can negatively affect the level of testosterone in the blood. The reason for this is the stress hormone cortisol, which blocks the synthesis of testosterone in the body.

Determination of testosterone levels

A specialist doctor can identify a man with a low level of sex hormones in the blood by characteristic external signs (decrease in hair growth by male type, decreased muscle mass, reduced testicles, impotence, effeminacy and deposition of adipose tissue). However, for a more accurate determination of the sex hormone, it is necessary to take a blood test. It is advisable to take the analysis in the morning on an empty stomach. Before the procedure, it is recommended to limit physical activity for a day and stop smoking for 8 hours.

How to increase testosterone in the blood?

If you notice signs of a decrease in the male sex hormone, then first of all you need to determine the cause of these hormonal changes.

To do this, it is advisable to consult an endocrinologist to exclude serious illnesses. If the specialist did not see any reason for concern and the decrease in testosterone is slightly beyond the physiological age norms, then you can try to increase the production of testosterone on your own, without resorting to chemical hormonal drugs.

How to produce testosterone naturally?

Proper nutrition

Regime compliance. will help correct mode nutrition. How do you develop the habit of eating right? Very simple. Try to eat 4-6 times a day in small portions, distributing the largest number calories in the morning.
Rejection harmful products that negatively affect testosterone production.

These include:

May help improve testosterone production healthy foods nutrition, which include:

Workouts in the gym

Basic strength exercises with a gradual increase in load in the gym or at home with dumbbells can significantly lift. Suitable complexes can be found on the Internet or undergo initial training with an instructor. It is important not to overstrain in training and alternate loads with rest, otherwise it may turn out reverse effect from classes.

Healthy lifestyle

Refusal of alcohol and smoking, observance of the daily routine, good sleep, no stress, regular sex life, as well as the fight against excess weight and the prevention of overheating of the testicles significantly contribute to the improvement men's health and help in the production of your own testosterone in a natural way.

Testosterone is a male hormone that affects muscle growth and more. With a normal testosterone level, a person feels energetic and full of energy, he has increased libido and excellent athletic performance in training. Therefore, every guy needs to maintain his testosterone level, even if building muscle mass is not his main goal. Well, if the main goal of your sports is just to increase muscle mass, then to achieve the expected result, testosterone in your body should be at the maximum level.

The problem is especially relevant low level testosterone in men in adulthood.

Testosterone levels can be increased naturally without resorting to anabolic drugs. For example, exercise, nutrition and other easy ways, which we will now tell you about.

1) Training with heavy weights

Performing strength training with heavy weight stimulates growth muscle tissue, which in turn is associated with an increase male hormone in the body. The maximum level of testosterone reaches in the period immediately after physical exertion and lasts for a day.

To increase the level of testosterone in the body, you need to train 4-5 times a week for 60-75 minutes. Exercises are especially effective with a small number of repetitions (5-8 times), but with the maximum possible weight. Rest time should be no more than 2 minutes between sets.

2) Moderate cardio

Cardio exercises are essential for good heart performance. But do not spend a lot of time on aerobic exercise, because they can have a lowering effect on testosterone levels. This does not mean that you should give them up altogether. The optimal duration of cardio training is 30-45 minutes, no more than 4 times a week.

3) Protein food

To increase the level of testosterone in the body, eat foods high in protein, such as dairy products, eggs, meat (pork, lean beef, poultry), which will also favorably affect muscle growth. Eat protein foods in proportion to 2 grams of protein per kilogram of body weight.

4) Vegetables

Everyone knows that eating vegetables is important for health and muscle growth, but as scientists have recently found out, there are a number of vegetables that can affect the level of the male hormone in the body. These include all types of cabbage - these are broccoli, kohlrabi, Chinese and Brussels sprouts, as well as watercress. These products contain enzymes such as indoles and phytonutrients that lower estrogen levels, while increasing the amount of testosterone in the body.

5) Fats

To increase testosterone levels in the body, it is recommended to consume foods containing omega-3 fats. These are primarily oily fish(mackerel, salmon, perch, herring, trout, sardines) and vegetable oils such as olive and rapeseed.

6) Eliminate alcohol

Doctors sometimes advise taking a glass of red wine before meals to boost immunity. But the frequent use of alcohol in large doses negatively affects the male hormone, contributing to its decrease.

7) Herbs that stimulate testosterone production

Fenugreek grass has a positive effect on testosterone levels in the human body, in addition, fenugreek helps to reduce blood sugar, which in turn contributes to an increase in muscle mass after strength training. Include fenugreek herb in your diet, for example, it can be brewed as a tea.

Ginseng root is one of the the most powerful means to stimulate many physiological functions in the body and primarily has the ability to increase the potency and testosterone levels in the body of a man.

8) Full sleep

Your night's sleep should last 8-10 hours. Per given period time, the body and muscles can relax and fully recover after a workout. Good vacation makes you feel alert and energetic, which is important for the productivity and results of your workouts, as well as the amount of testosterone in the body.

9) Rest from training

To get the most effective results from sports, strength training should occur 4-5 times a week, but not more times. This schedule not only provides you with the maximum growth of muscle mass, but also helps to increase the male hormone at the highest level.

10) Regular sex

Regular sex is closely associated with an increase in the amount of luteinizing hormone. In men, this hormone activates the interstitial Leydig cells, which directly produce the hormone testosterone.

But prolonged abstinence, on the contrary, reduces the level of testosterone in male body.

Today, the situation is developing in such a way that many men, often young, testosterone is at a fairly low level. This is primarily due to bad habits and wrong lifestyle. Drinking alcohol, insufficient sleep, smoking, unbalanced diet, minimal physical activity- all this leads to a decrease in the production of sex hormones and health problems. How to increase testosterone folk remedies in men will be discussed in this article. We will talk about all the natural ways to increase the amount of this hormone in the body.

How testosterone levels affect men's health

With a lack of this androgen, a man's sexual desire decreases, strength and muscle mass decrease, there are no secondary sexual characteristics, irritability and fatigue appear. In addition, if testosterone-boosting agents are not used in conditions of hormone deficiency, phenomena such as depression, decreased memory, mental abilities, concentration, and vital energy and tone, slowing down metabolism, which will lead to an increase in body fat. Now you have no doubt that it is very important to know how to increase testosterone in men?

Nutrition Features

Without proper nutrition in general, you can forget about this androgen. The production of hormones is a very complex process, requiring the work of many organs, and in order to start it, certain components are necessary. Just as it is impossible to light a fire without firewood, so without vitamins and minerals it will not be possible to increase testosterone in the body.

Required Products

So, for the synthesis of this androgen, the intake of the following useful substances should be controlled:

Waste Products

Many men do not know how to increase testosterone, and as a result they use everything. However, not all food is useful in this regard. It is necessary to refuse absorption:

fast carbs ( white bread, pastries, sweets, chocolate and other sweet products). Their use provokes a sharp increase in insulin in the blood, and, as you know, this one acts as a testosterone antagonist, therefore, reduces its level.
Fatty food. Overweight- the enemy of androgens, and food with excess fat leads to its deposition in the body in reserve.
Carbonated and fizzy drinks. They contain a lot of sugar, and are generally unhealthy.

How to increase testosterone folk remedies in men

People nowadays have forgotten about natural medicines and increasingly synthetic products are being used. Men take drugs that increase testosterone, although nature itself gives us a number of herbs that can affect the level of this androgen. For example, the plant Tribulus terrestris. Its beneficial properties have been noticed since ancient times. The grass grows in tropical and temperate climates, it increases the content of the male hormone by increasing the production of luteotropin (LH), which signals the synthesis of testosterone. Based on this plant, various pharmaceuticals, for example, means "Tribestan". They are often used by athletes to improve performance.

Other natural medicines

But the use of the herb Tribulus terrestris is not the only way how to increase testosterone folk remedies in men. Ginseng also increases the production of the hormone, it also increases the number of spermatozoa and has a positive effect on potency. It is advisable to use this plant for male infertility, as well as for the growth of energy and life force organism. Another important effect of ginseng is to increase the release of endorphins and control the synthesis of stress hormones. This is very important because stress produces cortisol, the enemy of testosterone. The herb should be taken as a tincture, especially in autumn and winter.

For ginseng medicinal properties It looks like another plant - Eleutherococcus. It increases the function of the gonads, mental and physical performance, normalizes the content of sugar and cholesterol in the blood, strengthens the immune system, increases metabolism. Eleutherococcus can be used in the form. Also in pharmacies, it is sold in the form of tablets.

Weight normalization

It is not enough to know how to increase testosterone with folk remedies in men. The use of herbal tinctures, most likely, will not bring desired result if a person has an impressive body weight. Overweight people have a low percentage of androgens, and this is a fact, you don’t even need to take tests. The point is that the accumulated adipose tissue converts male hormones into female ones (estrogen), and the higher the level of estrogen, the lower the level of testosterone. This is why physical activity is so important. Moderate exercises aimed at training large muscles will give an increase in androgens. And you will not need any drugs that increase testosterone. However, the main thing in everything is to observe the measure, you can not overdo it, otherwise you can get the opposite effect.

Features of weight training

Training should not take more than an hour: warm-up - 10-15 minutes, weight training - 45-50 minutes. In total, you should practice 2-3 times a week, between workouts you need at least a one-day break to restore the strength and muscles of the body. Bench press standing and lying down, squats, deadlift - these are the basic strength exercises that allow you to increase testosterone. The weight of the shells should be such that it is possible to do 8-10 repetitions maximum. Once again, we draw attention to the fact that large muscle groups should be trained: legs, back, chest. This will give a significant increase in hormonal background. Active exercises targeting calves, triceps, abs, biceps, forearms, etc. will not bring you the desired level of androgens.

Medications that increase testosterone in men

Of course, it is recommended to increase the content of the sex hormone in natural ways: by applying folk remedies, proper nutrition, exercise. If all these actions do not bring results, you can use medications that produce an androgenic effect. However, it should be remembered that this method is far from the best. Taking such drugs is fraught with negative consequences.

So, among the means that increase the most popular are "Testosterone enanthate" and "Andriol" (testosterone undecanoate). The first drug is released in different countries and may have different pharmaceutical names: Testo Enant (Italy), Testoviron Depot (Spain), Testosterone Depot (Yugoslavia), etc. It exhibits both androgenic and anabolic properties (increases strength and muscle mass ), so it is used by weightlifters, bodybuilders and other athletes involved in strength training. Medication may be accompanied side effects: growth mammary glands, the appearance acne, decreased spermatogenesis, testicular atrophy. Due to the fact that testosterone enters the body artificially, its natural synthesis is disrupted, that is, the work of the pituitary gland is impaired.

The drug "Andriol" has a much smaller number of negative effects, it is characterized by mild androgenic activity and almost does not inhibit the production of its own testosterone. But at the same time, this remedy does not bring such a surge of the hormone as, say, Testosterone Enanthate.

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? That's far from complete list functions of testosterone in the male body. Men with a 10-12% lower level of testosterone, this male sex hormone, are effeminate, soft, sensitive. Conversely, those who have a testosterone content in the blood 10-12% higher than normal are characterized by aggressiveness, a reduced sense of self-preservation.

Functions of testosterone

1. Increase in muscle mass
2. Fat burning
3. Activation of metabolism
4. Strengthening 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 supported normal level hormone testosterone. This is about the need to win. This option is the most fast way increase the production of the hormone 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. Maximum amount 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 ideal weight, you can forget about the normal production of testosterone.

10. Don't be afraid to sunbathe. The sun is very important for boosting testosterone levels. And it's not just about vitamin D, the sun plays a very important role in the functioning and rejuvenation of the human body. This does not mean that you have to look like a "mukloman" =) Just keep in mind that at least occasionally the sun should break through your t-shirt! According to a study carried out by scientists from Medical University Graz, Austria, published in Clinical Endocrinology, thanks to vitamin D, sunbathing increases testosterone in men. Since vitamin D is produced by the body under the influence of sun rays, scientists recommend fair-skinned people get at least 15 minutes of daily sunbathing on their face and hands, while people with dark skin may take three times as long. 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 endocrine system by 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. Apart from negative impact 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 more strong 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. If you wear tight-fitting underwear, tight jeans, take long hot bath, holding a laptop on your lap, or doing other things that lead to overheating of the testicles, you will interfere with the production of testosterone.

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 food products and drinks that contain chemicals and additives. This is the main cause of low testosterone. Chemical substances and processed foods disrupt 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. Beneficial features zinc were discovered relatively recently, but their effect on the body of an athlete 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 essential role maintaining high level testosterone in the blood. Along with food additives 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. Known fact– olive oil helps in tissue repair human body 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: when a large number salt intake, it lowers testosterone levels.

28. Sugar. If a man wants to increase his testosterone levels, he needs to almost completely give up the use of sugar and salt. Men, on average, eat 12 tablespoons of sugar a day. In fizzy drinks like Sprite and Coca-Cola, there are 55 tablespoons of sugar per 1 liter of drink, despite the fact that 6 teaspoons of sugar is the upper allowable limit per day for a man. Women, unlike men, are more fortunate: they can not limit themselves in the amount of sweets.

29. Caffeine. While it is present in the body, it practically stops the production of testosterone and sperm. In fact, caffeine entering the bloodstream destroys testosterone molecules. It is permissible for a man to drink no more than 1 cup of coffee per day, and it is natural coffee. By the way, a man is strictly forbidden to drink instant coffee, since the effect of this coffee is such that the testosterone contained in the body of a man, under the influence of instant coffee, instantly turns into estrogen (the female sex hormone). If you don't want your (I mean men) breasts to grow, your face to become more feminine, and your facial hair to stop growing, don't drink instant coffee. Tea, unlike coffee, does not affect testosterone and you can drink it as much as you like.

30. Meat with hormones. All imported meat (beef, pork, poultry) is now produced with hormones. In order to have cattle the mass and amount of fat increased 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 should not eat in the system 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 polyunsaturated acids included in 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) from mineral water and ending with 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 wonder of nature. Vitamin E - protection of testosterone function. female hormones very persistent, they themselves can extinguish any aggression, but the male hormone, on the contrary, needs protection, and the best protection is vitamin E. 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 psychological state(severe exhaustion), but also at 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 beautiful girl The secretion of the male hormone increases by 40%! And this is not the limit. Take your girlfriend with you 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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