I myself began to think seriously about hormones and their effects, to look for information on this topic, relatively recently - simultaneously with the beginning of my experiments with anabolic steroids (hereinafter AS). If without minimal knowledge about the hormonal system, you can safely train without hormonal stimulants, then conscious and thoughtful use of AS is impossible without this information.
I think that a simple fan of weight training does not necessarily need to know about all the hormones, their multi-effect effects on the body, and humoral regulation in general (if there are no diseases associated with this - for example, thyroid dysfunction, if the problem with which is not solved, you can forget about serious success in weight training). It is enough to “know by sight” the main friend, and the main enemy of training with weights.
So, testosterone - its high level in the blood, turns all metabolic processes in the body towards the total predominance of anabolic ones.
Cortisol is the exact opposite effect, a stress-destroying hormone that mobilizes all the mechanisms of breakdown of muscle tissue proteins and glycogen reserves to obtain easily accessible energy, even if the body does not really need it - as a result, it can contribute to the “processing” of muscle tissue into fat (damn , at all…).
Testosterone and cortisol have an antagonistic interaction – i.e. An increase in the blood level of one hormone automatically leads to a decrease in the level of another.
It’s like metabolism (in fact, these hormones have a direct effect on metabolism) - a balance between anabolic and catabolic processes, while both are necessary for life, but within this balance shifts are possible both towards anabolic processes (reduced metabolism), and towards catabolic (increased metabolism).
It’s the same with these hormones – either one or the other can predominate. This is largely determined genetically (body constitution), but can also be caused by other factors - diseases, lifestyle, stress, taking hormonal medications (i.e., administration of exogenous hormones).
You can consider the influence of increased and decreased levels of both hormones (an increase in one automatically leads to a decrease in the other), using examples of different body constitutions.
Thus, a hypersthenic person with a low testosterone level will not be able to build muscle mass as much as he could with a normal level, and at the same time, he will most likely suffer from obesity.
An asthenic person with a low testosterone level (most likely he will die altogether... - just kidding), will not be able to build muscle mass at all, will suffer from general weakness and lack of body weight.
On the other hand, an asthenic person with a high level of testosterone can forget that he is an asthenic person and easily build muscle mass without fat (you can read more about the types of body constitution and training features in the article
).
A hypersthenic person with elevated testosterone levels... can move mountains.
What is the essence of the above - it is necessary to influence the increase in testosterone levels, both in direct ways and according to the principle of inverse dependence, lowering the level of cortisol. As for the latter, less stress, more rest, at least 7 hours of sleep per day, small and sufficient meals so as not to provoke excessive cortisol production (for psychological stress, mild sedatives, GABA, can help).
As for the direct increase in testosterone, this is primarily the strength training itself (an increase in testosterone levels occurs during the recovery period after exercise, and during the training itself, cortisol and adrenaline dominate, i.e. stress hormones, which is quite logical - more about stress and adaptation , you can read in my article
), as well as products that promote the production of endogenous testosterone and food additives/drugs - testosterone boosters that directly stimulate this process.
Nutrition must be sufficient in caloric content and protein content (with regular weight training, it is believed that protein consumption should be at least 1.5 grams per kilogram of body weight). Eating vegetables and fruits is beneficial, but soy and products containing soy are best avoided. Additional intake of the microelement zinc and vitamins C, group B, and omega-3 polyunsaturated fatty acids is considered beneficial.
From testosterone boosters, i.e. stimulants of the body’s own production of testosterone, the most popular are preparations based on the extract of the plant Tribulus Terrestris (tribulus terrestris). Perhaps everything that is possible about tribulus, its nuances and effects, I told in sports nutrition guide second blog.
Of course, the fastest and most reliable way to increase testosterone levels is not to rely on the body’s own “productive capacity”, but to introduce exogenous testosterone - AC. The result is guaranteed. The only problem is, there are too many “buts”, at least I have identified three (not counting the traditional “scares for children” - impotence, cancer, you will go bald, and generally die at 40...).
Firstly, this is homeostasis - the constancy of the internal environment of the body, which sets strict limits for fluctuations of all parameters, including the level of testosterone in the blood. Those. you can’t jump over your head - if you introduce massive doses of exogenous testosterone, the protective mechanism of homeostasis will start the process of converting excess testosterone into substances similar in chemical structure - estrogens (female sex hormones, and this process of converting testosterone into estrogens is called aromatization), hence the side effects of steroids such as gynecomastia (female breasts begin to grow on top of the pectoral muscles) and female-type fat deposits (on the hips, buttocks, presumably...).
Secondly, this is a “withdrawal syndrome” - when constantly receiving from outside, stable (not horse, but normal, average) doses of testosterone, the body, for the same reason of homeostasis, reacts to this by simply stopping producing testosterone itself (so as not to allow for excess). In essence, it turns out to be replacement therapy - the body itself no longer produces testosterone, but receives it regularly and in sufficient quantities from the outside. And “withdrawal syndrome” occurs when you stop taking steroids - the body has forgotten how to produce testosterone itself, and the “lafa” in the form of regular injections and/or tablets has run out. What will happen, I think, is obvious - in the absence of testosterone, cortisol and estrogens will sharply increase (estrogens produced in both the male and female body - like testosterone, have the same antagonistic relationship with testosterone as testosterone with cortisol), and strength indicators, muscle mass (which you get used to very quickly, like everything good), and potency, of course, you will suddenly “collapse”, plunging you into depression (this is the side effect of steroids, known as “mood swings”).
Well Thirdly..., I don’t know if “thirdly” is necessary at all, so there’s a dead end everywhere: you can’t take large doses - a woman’s breasts will grow, fat will be deposited where there is no need, swelling will be tormented (water retention is also, as a rule, associated with estrogens); Average reasonable dosages give a good effect only as long as you take them, and then all the problems begin. Constantly taking these average dosages... this is “thirdly”.
Steroids are modified synthetic testosterone, and unlike endogenous testosterone, sooner or later the body ceases to perceive it adequately, up to a complete loss of sensitivity to the drug. And there are two ways out - either a constant increase in dosage (this proportionally increases the risk of aromatization and side effects), or a change in drugs, in general, this will cost a pretty penny, not to mention the toxic effect of steroids on the liver, and what will happen to the testicles when they are full atrophy, it’s quite scary for me to imagine (it is in the testicles that the largest part of all endogenous testosterone is produced).
By the way, regarding the variety of choice of steroids. As I already said, steroids are modified synthetic testosterone, modified in different ways, mainly to change the androgenic/anabolic effect ratio compared to endogenous human one. If anyone doesn’t know yet, then anabolic is responsible for anabolic processes in the body, and androgenic is responsible for secondary sexual characteristics and the functioning of the reproductive system.
For example, take two drugs from the AC class: nandrolone decanoate and testosterone enanthate (I give the active ingredients - and the same active ingredient may have several commercial names, depending on the manufacturer), and so, both drugs equally suppress the production of endogenous testosterone , circulating in the blood instead. However, the first is not just synthetic testosterone, but with a changed ratio of anabolic and androgenic effects, towards increasing anabolic and decreasing androgenic, as a result of which, even in large dosages, it is not able to replace endogenous testosterone in terms of androgenic effects, but muscle growth will be better. The second drug, in fact, is simply synthetic testosterone with an androgenic/anabolic effect similar to endogenous testosterone, and, therefore, it will not cause a decrease in sexual desire and performance, and increased dosages will only increase everything in this regard.
Thus, the common stereotype about the total impotence of those taking steroids is only two-thirds true:
- this always occurs after stopping steroids;
- while taking low-androgenic steroids (by the way, they are the only ones that can be taken by female athletes, so that virilization phenomena do not occur - a symptom complex of such unnatural phenomena for women as deepening of the voice, growth of body hair, etc., associated with the androgenic effects of AS) ;
- but on a course of highly androgenic steroids, the exact opposite effect occurs - an increase in potency and libido, sometimes, uh... let's say, not even entirely justified (it is interesting from this point of view to look at the high-profile scandals in the lives of A. Schwarzenegger and A. Emelianenko related to their housekeepers).
Globally, it is believed that low-androgenic AS provide an increase in higher-quality muscle mass, while high-androgenic ones provoke greater water retention, which can manifest itself in edema during the cycle, and after the cycle, most of the gained body weight will simply “merge” along with the water. On the other hand, it is believed that the androgenic effect is directly related to the manifestation of strength and psychological mood, as a result of which the increase in strength may be greater when using highly androgenic AS drugs.
Yes, of course, if you take steroids, you need to take them in short courses, during breaks trying to maintain the strength and mass gained on steroids, reducing the frequency and volume of training (in order to recover naturally - steroids speed up recovery) - these are standard recommendations from steroid “gurus” " It was through these “rainbow glasses” that I saw how simple everything was when, after many years of dry training, I decided to experiment with steroids. Let me make a reservation right away - my experiments have so far been limited to a couple of courses at dosages that in BB are considered simply frivolous, “for children” (in fact, when choosing dosages, I was guided by the official instructions for the drugs, and not by the dosage regimens and dosages common in BB, so what else are my dosages can be called “medicinal”). Therefore, my conclusions cannot claim to be true and global in this matter.
So, a course of “methane” (the active ingredient is methandrostenolone or methandienone, which is the same thing, and there are a lot of commercial names, so the slang name of the drug is appropriate for all times) lasting a month, at a dosage of 20 mg. per day, gave 3 kg. pure muscle mass (waist circumference decreased by one centimeter - confirming the lipotropic effect stated in the annotation, although I don’t care about it - I noticed because weightlifting belt began to sit more freely) and an increase in working weights by 5-10 kg..
The second course is “deca” (the active ingredient is nandrolone decanoate) 200 mg. Once every two weeks, a total of 4 injections + “methane” throughout this time, again 20 mg. per day, gave a weight gain of about 6 kg. and an increase in weights of 10 - 15 kg..
Considering that before this I had practically made no progress for several years - having completely exhausted my natural genetic potential of the body in increasing mass and strength, this was simply some kind of miracle for me. But I never managed to keep this “miracle”, despite following all the recommendations for manipulating the volume and frequency of training, PCT (Post-Course Therapy - estrogen blockers, testosterone boosters - drugs aimed at quickly restoring suppressed own testosterone production).
And one way or another, within a month or three, I returned to my pre-steroid “rams” - body weight around 80 kg, and strength around 120 kg. in the bench press and 150 kg. in a squat.
Conclusion:
As I already said, I have no right to draw global conclusions based on my still frivolous “chemical experience,” especially since I have not yet given up the idea of “defeating” my body constitution, which is unsuitable for seriously increasing muscle mass, with the help of AS (“and you Stirlitz, I’ll ask you to stay”).In particular, I want to try, after finishing the course, not just to reduce the volume and intensity of training, trying to “knock on” the working weights achieved on steroids, but to apply load cycling (see the article “Load cycling is a cure for overtraining”), deliberately reducing the achieved working loads weight by 20-30% and for a month, during which the natural production of testosterone will be restored, train not to failure, gradually reaching the strength levels achieved on the course.
In addition, as I already mentioned, the choice of AS is simply huge, and you can try different drugs, in different combinations - a huge field of activity for a meaningful approach to the use of steroids. But, there is no need to be mistaken here - often, when describing various AS drugs on bb and fitness sites, you can come across the statement that this or that drug does not give a “kickback”, i.e. a collapse in strength indicators and body weight after stopping the course, and so, such AS do not exist. I say this not from the standpoint of my still frivolous “chemical” experience, but from the standpoint of understanding the process (this is the same as having gained mass and strength by 3000 kcal per day, it will be impossible to maintain it by switching to the usual 1500-2000 kcal per day - so here, having gained mass and strength on exogenous hormones, not only will there be a testosterone “hole” after their withdrawal, but even after restoring the production of one’s own testosterone, the natural anabolic background is still a priori lower than what it was on exogenous hormones, respectively and it will be impossible to maintain this “unnatural” mass and strength). Therefore, if it is written somewhere that this or that drug practically does not give a “kickback,” this is a serious reason to doubt the source of the information.
There will be a rollback after the course in any case, it may be larger or smaller, but it will happen in any case. There may be no rollback only if there has been no progress in the course. Here you need to be realistic and prepare in advance to minimize the setback by various means (PCT, reducing the volume of load in training, and the frequency of the training itself).
This is the essence and meaning of reasonable course use of steroids - figuratively speaking, take two steps forward on the course, and one step back, in the period between courses. Thus, slowly but steadily move forward. It is impossible to continuously move forward without losing anything in strength and mass between courses, as I wrote above. If, during the breaks between courses, you completely roll back in strength to pre-steroid positions, this is pointless marking time. This is exactly what happened to me after the first two courses because I didn’t understand that you can’t “train” once, reach a new level of strength, and not train anymore, remaining at the new level achieved in the course. It won't work that way. After a minimal rollback (with a competent approach to training during the course and after, as mentioned above) for about a month after the end of the course, over the next months everything will definitely return completely to pre-steroid positions. So, if you decide to seriously increase your strength with the help of steroids, you need to be ready to “cycle” constantly (with sufficient breaks between courses, and not an “eternal course”, the inappropriateness of which was mentioned above).
You can often hear or read on forums something like: “I gained X kg during the course, increased my strength by X kg, after the course I lost half of it, and so much remains.” As I wrote above, this remainder, in most cases, does not last forever - within a few months, everything will still completely return to pre-steroid levels. This can only happen to beginners (not in taking steroids, but in training), since their natural potential for growth in mass and strength is not realized. But in this case, their result achieved on steroids, and partially saved after, does not represent anything that, in approximately the same time that was spent on the course, then the rollback, and finally the “remainder” after the course, could not have been achieved without steroids, only with competent And .
I would like to emphasize once again that I started using AC when I was already at an advanced level of training, according to the standards set out in my note on the main page . In my deep conviction, starting experiments with speakers earlier is simply stupid. And trying steroids before achieving at least an average level of fitness is not just stupid, but a whole brain catastrophe. And as I already mentioned in the main part of the article, constant use is not an option, the only way is a course of treatment, lasting no more than 2 months, followed by a break of no less duration.
N.B. As always, the article does not claim to be the ultimate truth or completeness of the information provided. Moreover, the article is deliberately simplified, and some nuances are omitted. I tried to create a kind of “skeleton” of knowledge in this area, on which, if desired, you also need to wrap “meat” - more detailed knowledge and understanding of the nuances.
To inject more of this to build muscle? Oh, hormones! Harmful? Of course, but when will these side effects appear? For now, let the muscle mass tear the skin. Particularly stubborn athletes who do not regret their health do not even disdain drugs from the prohibited list, just to quickly turn into a mountain. The mountain will collapse over time, but fear of complications does not stop people taking hormonal antagonists and modulators.
Conversion of estrogen to testosterone
Testosterone is a male hormone and estrogen is a female hormone, but men have both in their bodies. It would be great to turn all women's excess hormones into men's! But nature could not create anything unnecessary in the body, and estrogens are also needed for balance by representatives of the stronger sex. If your trainer suggests you take modulators, then... change your trainer! Why? Get into it!
All antiestrogenic substances are prohibited. Taking such drugs is accompanied by severe side effects, the development of pathological conditions, and sometimes even leads to death.
Antagonists are substances that interfere with the action of hormones. And modulators are substances, on the contrary, that stimulate the production of hormones or the functioning of certain receptors.
The use of antiestrogens, for example, is combined with the use of steroids. Exogenous steroids will appear in the body from the outside (this is when an athlete injects a dose of hormones) or accumulate due to reduced functional abilities of the liver (and there is no point in poisoning the body with drugs), and then problems begin with an overabundance of anabolic steroids. Testosterone can't keep up metabolize completely while passing through the normal physiological path. What should the body do? You can’t go forward - it turns hormones back, bypassing metabolism, through aromatization. This is the process of converting testosterone into estrogen by the enzyme aromatase.
Just to slow down the conversion of testosterone, which enhances protein synthesis and promotes muscle hypertrophy, and also to reduce the content of estrogens and shorten the duration of their action, some athletes can use antiestrogens.
Classification of antiestrogens
Depending on the mechanism of their effect, antiestrogens are divided into three groups:
- selective modulators (or selective) of estrogen receptors;
- aromatase inhibitors;
- antiestrogenic substances.
All of them are included in the prohibited lists of different countries, these lists are periodically updated when a new drug is invented, but the essence remains the same - you cannot poison the body with chemicals!
Testosterone is one of the most important hormones produced by the endocrine system. It can be found in both sexes, but is especially abundant in men. And for them it is important first of all. It is this hormone that is responsible for those properties of the male body that make him different from women in biological terms. And therefore, it is extremely important for a man to maintain a sufficiently high level of this hormone. But, nevertheless, sometimes disruptions occur in the functioning of the endocrine system, and the level of the hormone decreases. Is it possible to prevent this phenomenon?
Testosterone standards
In men, testosterone is synthesized in the gonads - testicles (testicles), as well as in the adrenal cortex. According to its chemical structure, the substance belongs to the class of steroids. Also involved in the process of hormone synthesis are the pituitary gland and hypothalamus, which secrete enzymes that command the endocrine system to begin hormone synthesis.
Most testosterone in the body is bound to various proteins. Free testosterone makes up approximately 2% of the total hormone. Testosterone in young men aged 18-20 years reaches its maximum concentration. Then the hormone level begins to decline. From about age 35, testosterone levels drop by 1-2% per year. The decrease in the amount of the hormone in the blood of men with age is a natural process. However, a situation often occurs when low levels of the hormone occur in young and middle-aged men. This situation, of course, is not normal and requires treatment.
Normal levels of testosterone in the blood of men at different ages
Why does a man need testosterone?
Testosterone is responsible for the formation of the body according to the male type. This process begins in infancy, continues through childhood and adolescence, and ends in adulthood. However, the role of testosterone is not only in the formation of reproductive organs and external sexual characteristics. Testosterone plays a significant role in metabolism and in maintaining human health. With its participation, the process of spermatogenesis is carried out. Testosterone is responsible for the formation of the muscular and skeletal system and for regulating body weight. Testosterone is also responsible for many mental processes. For example, testosterone neutralizes the effects of the stress hormone cortisol. Thanks to the effects of the hormone, a man feels joy in life and optimism.
Symptoms of low testosterone
Men with low testosterone experience a number of symptoms that they often do not associate with this cause. This:
- , loss of interest in the outside world,
- decreased libido or impotence,
- obesity,
- feminization – loss of body hair, gynecomastia,
- decrease in muscle mass,
- memory impairment, absent-mindedness.
Causes of decreased testosterone
Hormone levels can decrease for various reasons. But, as a rule, they are divided into primary, caused by diseases of the endocrine system, and secondary, caused by external factors and factors related to a person’s lifestyle.
What factors can lead to a decrease in hormone levels? This:
- sedentary lifestyle,
- unhealthy diet
- excess weight,
- unbalanced sex life,
- bad habits,
- lack of sleep,
- drug treatment,
- exposure to harmful substances from the environment.
Sedentary lifestyle
It is well known that movement is life. This rule is true for all people, but especially for men. Nature has designed the male body so that it is convenient for him to constantly engage in various physical exercises. Previously, men were engaged in hunting, farming, cattle breeding and fighting. All these activities required great endurance and physical activity, which were maintained at the proper level thanks to high testosterone levels. Nowadays, most men are engaged in sedentary work, which does not require high levels of the hormone.
Of course, there is no need to return to the habits of your ancestors to increase your hormone levels, however, it is useful to remember that to maintain optimal male shape, you need to exercise regularly. It has long been established that intense physical exercise promotes the production of testosterone in the blood in men. This is a natural reaction of the body, since without this hormone muscle growth is impossible.
Poor nutrition
Not all foods we consume help maintain sufficient testosterone levels. Food must contain the required amount of microelements, vitamins, proteins, fats and carbohydrates, both from animal and plant sources. Both overeating and insufficient, irregular nutrition lead to a decrease in testosterone.
Excess weight
A man's extra pounds are not just an appearance defect that spoils the typical look of a tough macho man. In fact, adipose tissue cells are factories for the production of the testosterone antagonist estrogen. In addition, testosterone can also be destroyed in fat deposits and converted into estrogen.
Irregular sex life
Regular sex also promotes testosterone production, especially in adulthood. However, it should not be too frequent (no more than 2-3 times a week), since in this case the opposite effect will be observed - the hormone level will decrease.
Alcohol
A popular stereotype associates masculinity with a tendency to consume alcoholic beverages in large quantities. And completely in vain. It has been established that alcohol negatively affects the centers of the brain responsible for the formation of the male hormone, as a result of which the reverse process is launched in the body - the conversion of testosterone into estrogen.
Surely, beer lovers can smile indulgently here - after all, their favorite drink contains relatively little alcohol, and for this reason, it would seem, should not seriously affect testosterone levels. But this is absolutely not true. Beer contains a large amount of plant estrogens. Thus, beer is an even greater enemy of the male hormone than strong drinks.
Stress
During stress, the body produces a special hormone - cortisol. This hormone does not directly affect the amount of testosterone. However, cortisol can block testosterone receptors, rendering testosterone useless. Thus, men exposed to stress experience the same symptoms as men with low testosterone.
Lack of sleep
Most men are very familiar with the feeling of a spontaneous morning erection. This phenomenon is largely due to the fact that testosterone levels are highest in the morning. Most of this hormone is produced at night, during sleep, and deep, not superficial.
Diseases
Many somatic diseases can cause a decrease in testosterone. This is especially true for diseases affecting the androgynous system, for example, prostatitis. But diseases such as diabetes, hypertension, lipid metabolism disorders, and leukocytosis can also affect the level of the hormone.
Drug treatment
Testosterone often decreases under the influence of medications. These include carbamazepine, veroshpiron, tetracycline, magnesium sulfate, and glucocorticosteroids. As a rule, a decrease occurs only with long-term use of drugs, and after stopping their use, the hormone level returns to normal.
Environmental pollution
Modern civilization poisons our body with many chemicals that negatively affect testosterone levels. There are especially many such substances in car exhaust gases. Research shows that gas station workers have low levels of the hormone. But household chemical products are also not free from substances harmful to the male hormone. In particular, these include bisphenols contained in many personal care products and detergents - shampoos, lotions, liquid soaps, etc., as well as in plastic utensils.
How to increase testosterone in men?
If you don’t know how to increase the level of this hormone, you can consult a doctor for advice. However, before starting treatment, you should understand the origins of the situation. A decrease in hormone levels can be caused by a variety of reasons, and therefore the increase in testosterone in men depends on many factors. Of course, there are also hormonal drugs containing testosterone. However, they are recommended to be taken only in exceptional cases, for example, in cases of pathologies of the endocrine organs, since they will not replace the hormone produced naturally.
So, how to increase testosterone naturally?
Exercise
Men who exercise regularly generally do not have problems with testosterone. The most suitable exercises for this purpose are those aimed at developing various muscle groups of the body, for example, on weight training machines. Classes should be quite intense, but not particularly long. The main thing here is not to overdo it, because otherwise the body will perceive exercise as stress, and at the same time cortisol will be produced. To increase testosterone production, it is enough to exercise for about an hour a day, and not every day, but 2-3 times a week.
Photo: ESB Professional/Shutterstock.com
Improve nutrition
To increase testosterone, you should streamline your diet, do not overeat, eat 3-4 times a day and no later than 3 hours in advance.
Maintaining a reasonable balance between proteins, carbohydrates and fats is what increases hormone levels. Additionally, there are certain substances that directly stimulate the body's production of testosterone.
Cholesterol
Most testosterone is produced in the body from cholesterol. Therefore, your diet should include foods containing it in large quantities:
- fish,
- meat,
- liver,
- eggs,
- caviar,
- whole milk.
Of course, moderation should be observed here, since foods rich in “bad” cholesterol can lead to problems with the cardiovascular system.
Zinc
Zinc will help increase hormone levels in the body. This trace element is directly related to testosterone production. There is a lot of it in seafood, fish, nuts, seeds - sunflower and pumpkin, cheeses, and some vegetables.
What else can you do to raise your hormone levels? It is also recommended to include in the diet foods containing selenium, vitamins C and B, the essential amino acid arginine (meat, eggs, peas, sesame seeds, almonds, cottage cheese, peanuts, milk), as well as cruciferous plants - cabbage, broccoli, etc. . Plain water also plays a significant role. It is necessary to drink a lot of clean water (at least 2 liters per day).
In addition to alcohol, you should reduce your coffee consumption. It has been established that one single cup of coffee helps burn the male hormone in the body. True, this effect does not last long, but regular consumption of coffee can lead to a significant decrease in testosterone levels.
Another product that is harmful to maintaining high levels of the hormone is soy. Research shows that soy contains a lot of plant estrogens.
Exposure to harmful chemicals
To increase testosterone, you should also minimize your body's exposure to harmful substances contained in urban air. To do this, you should spend more time outside the city, in nature. When driving or sitting in traffic jams, you should close the windows completely. It is also recommended to avoid using household personal care products containing bisphenol - lotions, shampoos, etc. For washing, you can use regular toilet soap. Even toothpastes contain bisphenol, so you should take a minimum amount of toothpaste - no more than a pea.
Dream
To increase testosterone, you need to sleep a lot, since the level of the hormone in the body is affected by high levels. It is recommended to sleep at least 7 hours a day, and preferably 8-9 hours. It is important to consider that it should be deep and not superficial.
Regular sex life
The level of male hormone is negatively affected by both abstinence from sexual activity and too frequent sex. It should also be taken into account that simple communication with the fair sex, as well as viewing men's magazines and explicit videos, contribute to hormone releases.
A tan
To increase testosterone, you should also sunbathe a lot. During sun exposure, the body produces vitamin D, which has a beneficial effect on hormone production. This factor should also not be discounted.
Drugs that increase testosterone
However, natural methods require a lot of effort and time. If you don’t know how to quickly increase hormone levels, you can resort to medications. Nowadays you can buy a lot of drugs to increase testosterone in pharmacies. These are dietary supplements and hormonal drugs that should be taken as prescribed by a doctor. Testosterone preparations are usually sold in pharmacies with a prescription.
The main drugs intended to increase hormone levels:
- testosterone propionate (injections),
- testosterone undecanoate (tablets),
- Proviron,
- hormone production stimulants (Cyclo-Bolan, Parity, Vitrix, Animal Test).
Do not confuse pills to increase testosterone levels with potency enhancing drugs. The former do not directly affect potency, although they can indirectly have a positive effect on it. The principle of action of the latter, as a rule, is not associated with an increase in the level of the male hormone.
The lack of the leading androgenic hormone, testosterone, negatively affects the emotional and physical state of men, causing constant fatigue, irritability, decreased muscle mass and lack of sexual desire. How to increase testosterone in men in natural ways, without resorting to taking synthetic hormones that cause serious side effects? When solving the problem, you need to take into account many factors and, first of all, pay attention to lifestyle, dietary habits, and level of physical activity.
Testosterone in the male body
Testosterone is the main male hormone responsible for sexual functions and gender characteristics - the formation of a powerful torso, beautiful muscle relief, the ability to conceive and maintain potency. It is this androgenic hormone that stimulates physical activity and protects the body from the negative effects of stress factors.
Testosterone plays a major role in the development of male gonads (prostate and testicles), the formation of secondary sexual characteristics and the normal course of spermatogenesis. This hormone regulates mood and is involved in higher brain functions related to memory and learning. In the male body, testosterone is produced by the ovaries and the adrenal cortex. The normal level is considered to be 11-33 nanomol/l.
The influence of testosterone on the body of representatives of the stronger sex occurs in two directions:
- Anabolic- the hormone takes an active part in the synthesis of insulin, proteins, endorphins, as well as in building muscle mass and physical development of the body.
- Androgenic- steroid hormone is responsible for sexual development, the formation of secondary male characteristics in young men during puberty.
In addition, testosterone directly affects stress resistance and physical endurance, promotes muscle gain, participates in metabolic processes, is responsible for the speed of thinking and reaction speed in unusual situations, protects against cardiovascular diseases and diabetes, regulates the production and formation of sperm and stimulates sexual intercourse. attraction.
Why do testosterone levels decrease?
According to research, the maximum level of testosterone in men is observed between the ages of 18 and 25 years. After the age of 30, there is a gradual decrease in the level of the male hormone (on average by 1-2%) per year. Subsequently, the older a person becomes, the less testosterone is produced. Experts are monitoring the development of an unfavorable trend and note that after 40 years, the level of androgens can sharply decrease by 15%, and after 50 years, by 20%. What contributes to this condition and what factors influence the production of male sex hormone?
Causes
Andrologists identify a number of reasons that provoke a decrease in testosterone levels. These include:
- long-term stress factors;
- hereditary predisposition;
- unbalanced diet with a predominance of fatty, high-calorie foods, excessive consumption of sugar, salt, sweet carbonated and caffeinated drinks;
- violation of the daily routine, lack of sleep;
- unhealthy, sedentary lifestyle;
- alcohol abuse, smoking;
- overweight, obesity;
- chronic diseases (adrenal insufficiency, prostatitis, diabetes mellitus);
- sexually transmitted infections;
- lack of regular sex life;
- poor environment, work in hazardous industries;
- genital injuries:
- taking certain medications (in particular, glucocorticoids, cystostatics, antibiotics);
- age factor.
Often, low testosterone levels are observed in men who follow strict diets or practice vegetarianism.
Low testosterone levels: symptoms
The lack of male sex hormone immediately affects vitality. The man complains of a constant feeling of fatigue, loss of energy and interest in life, notes a drop in libido and a decrease in potency. Hormone deficiency provokes absent-mindedness, memory problems, increased irritability, and depressive moods.
There is a decrease in body weight, muscle weakness, decreased performance, and sleep problems. Changes occur that affect secondary sexual characteristics, for example, a decrease in the amount of hair on the body and face. Due to a decrease in the rate of metabolic processes, fat deposition begins according to the female type (in the abdomen, hips and chest).
When visiting a doctor, patients ask whether it is possible to increase testosterone levels without resorting to medications? Experts believe that this is quite doable if you follow the basic recommendations:
- lead an active, healthy lifestyle;
- Healthy food;
- to refuse from bad habits;
- strengthen immunity;
- treat diseases in a timely manner, preventing them from becoming chronic;
- normalize wakefulness and sleep patterns;
- avoid nervous breakdowns and stress;
- have regular sex life.
If a man suspects that there is not enough testosterone in his body, he should undergo a test that will determine the level of the hormone and determine how to deal with the problem. Taking medications is not always advisable, since side effects that occur during treatment with such drugs include the risk of cardiovascular diseases or prostate tumors. Therefore, safe methods come to the fore, which give good results with the right approach and adjustments to the overall lifestyle.
How to increase testosterone in men naturally after 30 years of age?
If a drop in testosterone levels is not associated with chronic diseases, to normalize hormonal levels, you should first of all adjust your lifestyle and change your diet. Many men prefer snacks on the run, eat fast food, processed foods, drink liters of Coca-Cola and like to while away the evening in front of the TV with beer and chips.
With this diet, you should not hope to stabilize testosterone levels. The production of androgenic hormone directly depends on proper nutrition and the intake of nutrients, vitamins and microelements into the body, in volumes sufficient for its physical, hormonal and psychological health.
Features of a healthy diet
One should not think that the body's resources are inexhaustible. And if at a young age he coped with high loads, irregularities, and dietary errors, then after 30 years this lifestyle already negatively affects his overall well-being and the production of the male sex hormone. If a man wants to preserve sexual energy and reproductive functions for a long time, he needs to start with a healthy diet.
The diet must be adjusted so that it includes an optimal balance of proteins, fats, carbohydrates and vitamins. A man gets protein from meat, lean fish, eggs, nuts and legumes. Animal fats should be replaced with vegetable fats and instead of butter, use olive, sunflower, flaxseed oil, using them for frying or dressing salads and ready-made dishes.
Of the microelements, zinc is particularly beneficial for men's health, as it stimulates the production of testosterone and causes the body to actively produce high-quality sperm. In addition, zinc is a natural aphrodisiac that increases libido. Seafood (in particular, oysters, shrimp, mussels), sunflower and pumpkin seeds, nuts, and beef liver are rich in this microelement. It is very important to provide the body with selenium, magnesium, calcium - there are many of them in sea fish, pistachios, almonds or walnuts.
Testosterone antagonists
In addition to testosterone, the male body also contains its antagonists - estrogen and cortisol. When their number increases and androgen levels decrease, a man begins to gain weight, increasing fat deposits on the abdomen and thighs (female obesity). Cruciferous vegetables - broccoli, kohlrabi, cauliflower, Brussels sprouts, white cabbage, radish, radishes or rutabaga - will help block the production of estrogen. Substances that remove excess estrogen are also found in red grapes, red wine, wild berries and peanuts. Men are advised to avoid consuming soy products, as soy protein is considered a source of estrogen.
Vitamins A, E, C, D, and group B will help improve health and increase testosterone levels. Vitamins E and C act as antioxidants that destroy free radicals; vitamin D is responsible for the strength and density of bones; vitamins of group B are responsible for the health of the nervous system and resistance to stress.
You should not get carried away with baked goods, confectionery, fast food, chocolate, strong coffee, carbonated drinks that contain a lot of sugar. For beer lovers, it contains a plant analogue of female sex hormones. Excessive consumption of the foamy drink leads to the appearance of a beer belly and a drop in testosterone levels. To stabilize hormonal levels, a man is recommended to drink natural wine rather than strong alcoholic drinks (vodka, whiskey, cognac) or beer.
Principles of healthy eating
- to maintain water balance and avoid dehydration, you should drink at least 2 liters of clean drinking water per day;
- do not overeat, eat often, but in small portions;
- give up harmful foods - sweet carbonated drinks, baked goods, animal fats, caffeine;
- balance your diet, enrich it with nuts, fresh vegetables and fruits, protein products;
- consume natural aphrodisiacs - seafood, red wine, herbs, berries.
Avoid xenoestrogens - these are man-made substances that are found in pesticides, that is, they can be found in vegetables and fruits or meat from animals raised on growth hormones. These substances are found in plastic dishes, bottles and containers, so use only glass containers to store food, and porcelain or earthenware to serve the table.
How to increase testosterone in men naturally after 40 years?
In addition to eating healthy and giving up bad habits, men over 40 should keep themselves in shape through regular physical activity and sports.
Sports training
Strength training, in particular bodybuilding or powerlifting, will help normalize testosterone levels. Those who do not have sufficient physical fitness are recommended to first take up running, swimming, cycling, that is, gradually build up endurance and prepare the body for stress by strengthening muscle tone.
Regular exercise with a barbell and other heavy sports equipment will help build muscle mass, create a beautiful and toned body contour, and most importantly, increase testosterone levels due to active stimulation of internal organs. Sports activities will provide a boost of energy, restore your former vigor and sexual activity. Physical training at any age contributes to the production of the hormone of joy - endorphin, which is responsible for excellent health, gives self-confidence, and relieves depression.
For a man, the optimal training time is 40-60 minutes; it is recommended to visit the gym 2-3 times a week. The muscles of the chest, shoulder girdle, back, and hips should be developed. The number of approaches to the apparatus and the optimal weight are selected together with the instructor.
Normalization of the daily routine
Scientists have proven that male sex hormones (testosterone and androgen) are produced during the deep sleep phase. That is why it is very important for any man to maintain a sleep-wake schedule, try to get enough sleep, devoting at least 8 hours of sleep per day. Healthy sleep is the key to men's health, so giving up late-night entertainment, watching television or working at night will be beneficial and will restore your previous sexual activity.
Regular sex life
Regular sex is very important for a man. At the age of 40, a man is no longer as active as in his youth, however, sex life is necessary to maintain stable testosterone levels. The best option is sex 2-3 times a week with a regular partner. If a man is capable of more, this can only be beneficial, since the body will more actively produce testosterone, which is involved in the process of spermatogenesis. Conversely, rare sexual intercourse not only does not increase the level of androgens, but also helps to reduce them.
How to increase testosterone in men naturally after 50 years of age?
All the recommendations given above apply to this age. A healthy and nutritious diet, physical activity, regular sex, good sleep are important factors that a man should not forget about. At the same time, after 50 years of age, it is necessary to pay more attention to health, treat diseases in a timely manner, and avoid stress and high psycho-emotional stress. It is very important to give up bad habits, because excessive drinking and smoking have an extremely negative impact on men’s health.
At the age of 50, it is necessary to monitor your weight, avoid overeating, excess sugar, salt, and preservatives in food. It is recommended to harden yourself, strengthen your immune system, avoid promiscuity and excessive physical activity.
How to increase testosterone in men using folk remedies?
You can increase testosterone levels in the male body using natural remedies that healers have known about since ancient times. Turmeric is considered one of these natural aphrodisiacs.
A spicy aromatic plant from the ginger family, the root of which is used as a spice. A yellow-orange, mild, tangy-tasting powder from the turmeric root, it has long been used in cooking and added to many dishes to add a unique color and flavor. But the beneficial properties of turmeric do not end there. It contains a special substance - curcumin, which is very useful for men.
Curcumin helps increase testosterone levels, normalize hormonal levels, activate libido and reduce the risk of developing prostatitis. Traditional healers recommend that men often include dishes with the addition of turmeric in their menus, use it as a seasoning for side dishes (pasta, rice), and season meat and fish with this spice.
Royal jelly
Bee products have always been used as a natural aphrodisiac, but royal jelly is considered the best in terms of restoring male potency and normalizing hormonal levels. It is this product that promotes the production of high-quality seminal fluid, increases sperm activity, stimulates spermatogenesis and helps increase testosterone levels.
If a man is concerned about the lack of sexual desire, weak potency, royal jelly will help solve the problem of fertility. Milk is produced by the glands of young bees to nourish the queen, who lives the longest and retains high reproductive functions until the end of her life. Royal jelly has a similar effect on the male reproductive system. You can buy this product from beekeepers, or purchase it at a pharmacy in the form of a honey mixture, capsules or granules. To normalize the level of androgenic hormones, it is enough to take 20 g of bee jelly per day. You should consult your doctor regarding the duration of treatment.
Medicinal herbs have long been used in folk medicine to stabilize testosterone. For this purpose, use a decoction or tincture of Eleutherococcus, Tribulus creeping or St. John's wort.
To activate vitality and enhance potency, it is recommended to use ginger root. You can take fresh ginger with honey or add dried ginger root powder to your tea. This plant activates blood circulation, improves blood supply to the genital organs, increases the sensitivity of erogenous zones, enhances libido and stimulates the production of androgenic hormones.
Thus, it is quite possible to raise testosterone levels without medications, only through a healthy lifestyle, a balanced diet, regular sex life and physical activity.
