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2023 Author: Katelyn Chandter | [email protected]. Last modified: 2023-05-21 13:08
High testosterone levels are associated with sexual performance, reproductive function, muscle mass, hair growth, aggressiveness, defiant behavior, and other such things.
Testosterone is a hormone that is produced in most men in the testes 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 at 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. Proper nutrition
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 lots of healthy fats, green leafy vegetables, protein, and cholesterol (not so bad!). Low-fat diets should be avoided when trying to boost testosterone.
For example, minerals like 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 levels of estrogen (a female hormone) 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 a simple and great way to increase testosterone levels.
Also, try switching to Brazil nuts, cashews, peanuts, and other nuts that are high in monounsaturated fats because men who regularly consume these fats have higher testosterone levels than men who don't.
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 unflavored and unsalted.
1.3 Eat oysters and other zinc-rich foods. Zinc is one of the essential minerals that the body needs to produce testosterone. In fact, increasing your intake of zinc-rich foods can dramatically raise your testosterone levels in as little as six weeks.
If you are expecting quick results, then six oysters are all the body needs to increase 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 meat 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 your diet (especially as a strict vegetarian), you can take zinc supplements. The recommended adult dose 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 plate of oatmeal: a 2012 study found that oatmeal is linked to increased testosterone levels.
Research has shown that compounds in oatmeal are called avenacosides, which can limit the level of sex hormone-binding globulin in the system, thereby increasing testosterone levels.
Oatmeal has also been recommended for improving 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 dramatically.
1.5 Eat eggs. Eggs are a super testosterone-producing product. Their yolks contain high levels of cholesterol - HDL (also known as the "good" type of cholesterol), which forms the building blocks for testosterone production.
In addition, eggs are high in protein and high in zinc, two more elements required 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.
1.6 Eat cabbage. Cabbage (along with other leafy green vegetables like spinach and kale) can do wonders for your testosterone levels. It contains a phytochemical called indole-3-carbinol (IC3), which has the dual effect of increasing male hormones while decreasing female hormones.
Specifically, a study from Rockefeller University Hospital found that men who took 500 mg of IC3 per week had a 50% reduction in estrogen levels, thus increasing testosterone levels.
The most effective way to increase IC3 levels at home is to eat plenty of cabbage. Therefore, try cooking cabbage soup, cabbage rolls, cabbage juice, etc.
1.7 Reduce your sugar intake. Scientists have found that obese men are 2.4 times more likely to have low testosterone levels than non-obese men. Therefore, it is very important that you try to lose those extra pounds in order to increase testosterone. The fastest way is to cut back on sugar in your diet as much as possible.
If you are an avid soda drinker, then this is the first thing that should be reduced in your diet. Fizzy drinks are loaded with processed sugars 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 ton 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, etc.
1.8 Try Vitamin D3. It's technically a hormone, but it's really important in this business. Research shows that people who regularly take D3 supplements actually have higher testosterone levels.
1.9 … but watch out for the rest. While they may be popular, they certainly don't help you generate more T. These are the things you should stay away from:
Vitamin C. Unless you have diabetes, you won't get much benefit from taking this supplement to increase testosterone. Although, it can be helpful in increasing testosterone in diabetic rats; it is 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 ingredients.
Do your research. Explore supplements that are said to help raise testosterone levels. If you are unsure, protect yourself and make an informed decision. Just because they are on the internet doesn't make them effective.
2.1 Develop a set of exercises and stick to it. If you're hoping to boost your testosterone levels, consider more than diet. Exercise is an equally important part of increasing testosterone levels, which is why you must develop an effective exercise routine 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 your chances of gaining excess weight and, as discussed above, being overweight can negatively affect testosterone levels.
If you do not know where to start, then it is a good idea to use the services of a personal trainer who can develop a set of exercises based on the current level and the desired result.
2.2 Start lifting the barbell. If you want to increase testosterone, you must start lifting the barbell, as this is the most effective exercise in weightlifting to increase testosterone production. However, for best results, you will need to lift heavier barbells with fewer reps, and it is 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 working. For this reason, you should stick to weight-bearing exercises such as the bench press, squat, deadlift, and shoulder press.
Try to work with a heavy load. The set of exercises that you perform will mean nothing if you do not have enough load. You should do at least 3-4 times of each difficult exercise. Using a barbell, you can only lift 5 times per set. The workout load is determined by the following formula: the number of repetitions in one approach x the number of sets x 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 your 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 set of exercises that can quickly raise testosterone levels in addition to improving physical fitness and metabolism.
HIIT involves performing an exercise for a short period of time and at high intensity, followed by a lighter exercise designed to restore physical strength after exercise. This process is repeated several times throughout the workout.
This type of workout can be suitable for most types of exercise - you can do HIIT on a treadmill, elliptical trainer (orbit track), in a pool, etc. Just use the following formula: Do the high intensity exercise for 30 seconds, then for about 90 seconds, a slow recovery exercise. 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 have a positive effect on overall testosterone levels. As a result, you should try to incorporate running, swimming, cycling, or other aerobic exercise into your fitness plan.
Cardio exercises are one of the best ways to burn fat, so incorporating jogging or swimming into your weekly exercise plan can help you shed those extra pounds. This is good news, as being overweight can negatively impact testosterone.
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 65 kilometers per week had lower testosterone levels than short distance runners.
2.5 Allow your body to recover between workouts. Despite the importance of exercise, it is imperative that you give your body time to recover between workouts. Otherwise, the exercise regimen can negatively affect testosterone levels.
A study from the University of North Carolina found that excess exercise can reduce male testosterone levels by 40%. Therefore, it is very important that you take at least two days off per week and do not train the same muscle groups over two consecutive workouts.
On days when you are not exercising intensely, 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. Changes in lifestyle
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 make more testosterone. Thus, you should do everything to get at least 7 to 8 hours of sleep a day.
A study from the University of Chicago found that men who slept less than 5 hours for 7 consecutive nights produced 10-15% less testosterone when compared to when they were fully rested.
In addition to decreasing testosterone production, lack of sleep increases the amount of cortisol (stress hormone) in the body, and high cortisol levels negatively impact testosterone levels.
Lack of sleep also affects growth hormones, which can interfere with muscle building when you exercise.
You should also try to improve your sleep quality by turning off all computers and electronics an hour before bed, avoiding caffeinated drinks late at night, and taking a hot shower 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 levels are high, testosterone levels are low, and vice versa. Cortisol, which puts your body in a fight-or-flight mode of survival, is believed to interfere with testosterone-related behaviors such as aggression, defiant behavior, etc. This is why they cannot coexist harmoniously.
In order to maximize testosterone levels, it is important to minimize stress in any way possible. 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. Heavy drinking can negatively affect the endocrine system, which in turn prevents the testes 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 type of alcohol when it comes to healthy testosterone. This is because the hops used to brew beer are high in estrogen (a female hormone). Thus, one should drink vodka instead of beer.
When drinking, it is best to limit yourself to two / three servings. 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.
Plus, consuming too much caffeine at the end of the day can disrupt sleep patterns - and shorter sleep means lower testosterone levels.
However, recent research has shown that pre-workout caffeine consumption can actually increase performance - so if you really crave a cup of coffee, drink one before lugging around the iron.
3.5 Do not deny yourself the things that you like. Fortunately, an increase in testosterone levels does not mean that you have to constantly exercise. There are some nice things you can do to increase your T.
See more sports programs. Researchers at the University of Utah have found that sports fans' testosterone levels are linked to the performance of their favorite team. The subjects' testosterone levels increased by 20% when their team won, but decreased by the same percentage when their team lost. Therefore, you should watch more sports - if only you know your team will win!
Have more sex. You probably know that testosterone is the fuel of 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 testosterone levels. In fact, taking vitamin D through the sun for just 15 to 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 level. 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. See 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 (like other endocrine disruptors) have infiltrated almost every part of daily life and cannot be avoided entirely. Here are some ways you can limit your consumption:
Avoid heating food in plastic containers. If you are heating food, make sure to transfer it to a plate before the microwave crackles. Most plastic containers contain phthalates (a type of xenoestrogen) that can be transferred to food when the plastic is heated. Store food in glass containers if possible.
Limit TTO exposure to pesticides and gasoline. They contain xenoestrogens, so try to limit their exposure as much as possible. If you are in contact with any of these, wash your hands thoroughly.
Eat organic foods. Inorganic foods are often sprayed with pesticides and pumped with hormones that mimic the effects of estrogen in the body. Eat organic foods whenever possible, or at least wash fruits and vegetables thoroughly 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 See a doctor. If you think you may be suffering from a condition in which you have low testosterone, consult your doctor. Your doctor will prescribe medication to help your body produce more super hormone.
Avoid situations where you are wrong. Discussing topics that you are not familiar with and pretending to know them, later forcing you to admit that they are not, which in turn lowers testosterone levels. If you are discussing something unfamiliar, then it is better to just listen and learn.
Before puberty, testosterone levels are very low. Testosterone levels continue to rise in adulthood until they peak around age 40, and then gradually decline.
If you plan on taking supplements, do your research first and talk to your doctor.