How to increase testosterone after 5 years of cycles. How to increase testosterone naturally? Scientists' recommendations on how to increase testosterone naturally

Foods, vitamins, exercises to increase testosterone in men

The question of how to increase testosterone actually worries many men, because this hormone is the most important in the life of every person, especially a bodybuilder. Along with cortisol and insulin, testosterone is extremely important for every muscle fan, as it affects both muscle growth and fat loss. The male hormone takes an active part in many processes in the body, and its deficiency causes health problems, especially in adulthood. Fortunately, it is quite possible to increase testosterone naturally, without resorting to the help of doctors. Five ways of such an increase will be discussed in this article. The most interesting things about training and sports nutrition on my telegram channel

No matter what anyone says, food is very important for testosterone. Making dietary changes is the easiest and most natural way to increase your male sex hormone levels, which is why eating for testosterone plays a central role in my story. The problem is that gastronomic recommendations for normalizing testosterone go against the generally accepted model of diet composition. Because the main nutritional postulate for the male hormone is the presence in it of foods rich in cholesterol.

Cholesterol and testosterone are connected. Cholesterol decreases - testosterone decreases.

But we all know how “dangerous” cholesterol is for our health; any doctor will tell us about its terrifying consequences and will happily prescribe drugs to lower cholesterol levels. And then the time comes to wonder whether there is a global “behind the scenes” behind all this in order to reduce the growing population of the Earth: low cholesterol = low testosterone = extinction of humanity.

But I think that’s not the point (well, not only that), but the fact that cholesterol-lowering drugs are among the top five best-selling drugs worldwide and bring billions in profits to pharmaceutical companies. Maybe that’s why the discovery of cholesterol by Soviet doctor Nikolai Anichkov in the United States is considered one of the 10 most important scientific breakthroughs in medicine. Of course, that kind of money out of nothing! Read more about this in my article: but for now, let's return to the main topic of the story.

To increase testosterone you need:

There are foods rich in cholesterol. Eating foods high in animal fat (whole eggs, pork, full-fat dairy products) stimulates an increase in testosterone in men, along with other hormones that regulate body composition. But popular low-fat diets reduce the production of male hormones. This does not mean that the main source of protein should be fried meat, but it is quite possible to replace lean chicken with pork chops a couple of times a week. Although the best source of both protein and cholesterol is chicken eggs.
Eat less sweets. Every time we eat something sweet, insulin rises and testosterone drops. The body's ability to utilize excess energy decreases, and fat reserves increase. A healthy man drinking a glass of soda lowers his testosterone levels by almost 20% for 2 hours.
Use complex carbohydrates. Energy is needed to produce male sex hormone. But instead of sweets, it should be obtained from vegetables, fruits and other products (greens, freshly squeezed juices, cereals, berries, durum wheat pasta, baked potatoes). They are able to maintain low blood sugar for a long time, providing the body with energy to increase testosterone levels. Any diet rich in protein (for example) but low in vegetables and fruits will also lower testosterone.

In addition to these fairly simple recommendations, there is a certain list of products that help in solving this problem or, conversely, make it difficult. And, in many ways, the answer to the question of what you need to eat to increase testosterone depends on them, so...

Testosterone Boosting Products

Seafood(especially oysters)
Nuts(especially walnuts)
Fruits(blackcurrant, pomegranate)
Greenery(dill, parsley, celery),
Spices(garlic, onion, cardamom, turmeric)

Nuts are one of the best foods for testosterone

The most interesting thing is that all the products for raising testosterone are well known to us; there is nothing new in this list. Their effectiveness lies in regular, and after the age of 40, in everyday use. Yes, oysters are not available to everyone and not everywhere, but when there is a choice - buy testosterone, thereby disrupting the functioning of your hormonal system or walnuts, hesitation is unnecessary. Because natural will always be better than artificial!

What foods lower testosterone?

Salt. High sodium levels reduce testosterone production
Instant coffee(from 3 cups per day). Stimulates estrogen growth
Soybeans. All soy is genetically modified; in addition, it contains a high amount of phytoestrogen, a plant analogue of the female sex hormone.
Cow's milk(from 1.5 liters per day). Contains bovine estrogen
Smoked meats. They contain toxic smoking liquid, which reduces testosterone production at an accelerated rate.
Alcoholic drinks. Alcohol in quantities that can cause a hangover reduces male hormone levels by 25% over 12 hours. In addition to this, beer also contains the same estrogen of plant origin.

All of these products, to one degree or another, impair the production of male sex hormones, but the leader among them is soy sauce. It is simply woven from phytoestrogens and salt, so it can be called the king of products for reducing testosterone.

But if we approach the list of these products from the point of view of real life, then our favorite beer will be the absolute champion among them. In the diet of an ordinary man, it is present much more often and in larger quantities, and, accordingly, causes more significant harm.

Conclusion: nutritional rules for testosterone do not always correspond to the standards of a healthy lifestyle, but they work. Their essence is simple: eat more foods to increase the male sex hormone and avoid foods that lower it.

Vitamins for testosterone

I am against the thoughtless use of multivitamins, supposedly another essential element of a healthy lifestyle. And why, read in my article: But if you are looking for an answer to the question: how to increase testosterone levels, I want to talk about three microelements that are really necessary for this:

Vitamin D and testosterone

Our body can receive this vitamin with food (sea fish, eggs, liver, butter, sour cream) or synthesize it while under the sun. It is able to accumulate in adipose tissue and nourish the body throughout the autumn-winter period.

Vitamin D is the main vitamin for testosterone

A summer vacation spent on a sunny beach is a great way to replenish your vitamin D reserves for a long time. And if we talk about vitamins for testosterone, then vitamin D is the most important of them, since it helps increase the level of the hormone in two ways:

In his book “Testosterone Factor,” Dr. Shafiq Qaadri notes that the male sex hormone, in addition to its main functions, is involved in the creation of bone tissue when there is a lack of calcium in the body. Vitamin D improves the body's absorption of calcium, reducing the need for testosterone to perform functions unusual for it. That is, the male hormone stops being distracted and directs its potential to its intended purpose.
Vitamin D acts on estrogen, converting it into a less active form, thereby changing the balance in the body in favor of the male hormone.

Daily value of vitamin D:

for a man weighing up to 80 kg, it is 400 IU (10 mcg). But with age, and against the background of active physical activity, the need for it increases to 12-15 mcg per day.

Zinc for increasing testosterone

This trace element is directly responsible for the content of testosterone in the body. Zinc is the main building material for the male sex hormone molecule; it increases sperm activity. It prevents the conversion of testosterone to estrogen, and its deficiency leads directly to hormonal imbalance in men and women.

Israeli scientists associate low zinc levels with the risk of cancer (prostate cancer in men and breast cancer in women). Food sources high in zinc are: fish, seafood (especially oysters), herbs (dill, parsley), garlic, seeds, wheat bran.

Daily value of zinc for men:

600-800 IU (15-20 mg), when training in the gym aimed at gaining weight, the need for zinc increases by 50%.

Magnesium and testosterone growth

A study by French scientists conducted in 2008 showed a positive increase in testosterone levels. They also found that the higher the concentration of magnesium, the less male hormone is bound by globulin, and accordingly, the more testosterone is in free form.

The champions in magnesium content are the following food products: pine nuts, sesame seeds, cocoa, wheat bran, seeds, cashews, buckwheat, seaweed.

Daily magnesium intake for men:

400 IU (10 mg), but, as in the case of zinc and vitamin D, against the background of vigorous physical activity, the need for magnesium increases.

Conclusion: The main vitamin for testosterone is vitamin D; in addition to it, zinc and magnesium are of great importance.

Exercises for testosterone

If we talk about physical activity that stimulates the growth of the male hormone, then they can be divided into two groups:

Group 1. Testosterone exercises performed with weights

Among the exercises performed in the gym, movements with a barbell and dumbbells increase testosterone the most. Moreover, the harder the exercise, the more it increases the level of hormones. It doesn't take an expert to figure out that deadlifts are the best exercises for testosterone that you can get. The trajectory of the barbell movement during their execution is maximum, and the working weight used is the largest among other exercises.

This is where their uniqueness lies, since in addition to the complex effect on a large number of muscle groups, these movements also significantly increase both the level of the male hormone and the level. In other words, squats and deadlifts are the two keys to gaining muscle mass and are also the best exercises for testosterone, and no modern exercise can replace them.

According to the results of scientific experiments, these exercises give the greatest effect if you perform them according to this scheme: 5 sets of 5 repetitions with a weight of 80% of 1 RM (RM-repetition maximum, weight record in a specific exercise, performed in a single repetition).

Rest between sets should be 1 minute. This scheme of work in exercises for testosterone ensures the growth of the male sex hormone for a period of 2 to 4 hours. The same exercises, but performed with a high number of repetitions (15-20), do not raise hormonal levels so much, but they remain high for a longer period of time.

Group 2. Running exercises for testosterone

Ultrashort distance races (15-25 m) have appeared in the arsenal of athletes practicing functional training (CrossFit) as an element of exercise that increases endurance. But in addition to its main purpose, short sprints are excellent for burning body fat and increasing testosterone levels.

Experiments have shown that athletes of gaming disciplines (basketball players, football players, handball players, volleyball players and others), alternating periods of rapid acceleration and deceleration, have higher levels of the male hormone than representatives of other sports. Experts recommend using a sprint protocol to increase testosterone levels, consisting of 5 short runs of 25 meters with 10 second breaks.

At first glance, these two types of physical activity that actively raise hormonal levels have little in common. But their effectiveness lies in one single common factor: increased and prolonged blood flow to the lower part of the body.

Conclusion: Exercises for testosterone can be any heavy physical activity that activates blood flow to the lower part of the body.

Cit's for testosterone

Any specialist in the field of endocrinology will say that constant stress is one of the main factors in reducing the level of male sex hormone. Lack of sleep, increased physical and mental stress, and lack of rest lead to the fact that the body's fatigued state becomes chronic.

Against this background, the stress hormone cortisol is activated, which simply suppresses testosterone levels. Metabolism slows down, body fat increases, muscle mass decreases. If the situation is familiar, the first thing to start with is improving the quality and duration of night's rest.

Of course, you can choose the easiest option and buy testosterone at the pharmacy, or you can just start getting enough sleep. Testosterone is produced constantly throughout the day, but levels are highest in the morning. Each additional hour of sleep is a 10-12% increase in male hormone levels.

I have already talked about how to improve the quality of sleep and what not to do before a night's rest in my article:. But beyond just changing your habits, a drug like melatonin can help you sleep better.

This is a synthetic analogue of the human hormone, which many specialists in the field of gerontology (the science of aging) call the long life hormone. I also already wrote about him in my article, I highly recommend reading it.

Conclusion: By improving the quality and duration of night's rest, you can reduce stress levels, while simultaneously increasing testosterone levels.

Xenoestrogens or how to lower testosterone?

We all want to be healthy and live long, so before buying products in the supermarket, we carefully examine them (I hope) for the presence of harmful E-additives or GMOs. But in addition to the composition of food products, we should look very carefully at another parameter of its safety - packaging. I'm talking about xenoestrogens, chemicals used in the production of plastic products and more.

Once in our body, these substances behave like the female sex hormone - estrogen, disrupting both men's and women's health, because any imbalance in the hormonal system leads to the appearance of diseases. Excess estrogen is just as dangerous for women as it is for men. Xenoestrogens suppress their own secretion of the female sex hormone, slow down metabolism, provoke obesity and the occurrence of cancer. Regular contact with xenoestrogens is the most underestimated cause of low testosterone in young and healthy men.

Many of them are already banned, but a substance such as BPA (bisphenol A) is still actively used in the production of food packaging, dishes, water bottles, children's toys, and canned goods. It is designated as BPA, used in the production of polycarbonate (PC) and polyvinyl chloride (PVC). Packaging and utensils with designations such as polyethylene (PE), high-density polyethylene (HDPE), polypropylene (PS) and polystyrene (PP) do not contain this xenoextrogen. To learn how to choose safe plastic packaging for storing water or food, watch this video:

This xenoextorogen is prohibited for use in the USA, Canada and France, but in the CIS countries there are no restrictions on products containing bisphenol A. To minimize its impact on the body, you should take a number of actions yourself:

Do not heat-treat plastic food containers (in the microwave)
Avoid plastic products marked “07” or BPA/PC/PVC
Reduce the amount of canned food in your diet
Replace plastic food storage containers with glass, porcelain, metal

The harmful effects of artificial estrogen on the body can be reduced even further by introducing vegetables belonging to the cruciferous family into your diet: horseradish, radishes, turnips, rutabaga, white and Chinese cabbage, asparagus and kohlrabi.

They are all extremely rich in substances called indoles (biochemical compounds that prevent the occurrence of cancer). The champion among all cruciferous vegetables is broccoli. For a long and long life, Japanese nutritionists recommend eating at least 100 grams of broccoli per day, 4-5 times a week. Therefore, broccoli, oddly enough, can also be called a food for testosterone.

Conclusion: Xenoestrogens, which disrupt hormonal balance, are used in the production of many common items, so increased attention must be paid to protecting against them.

Conclusion

I hope my article will be useful and will help you find the answer to the question of how to increase testosterone, not in the easiest or simplest way, but in a natural way. Be healthy!

You can increase testosterone in men if it has decreased due to an unhealthy lifestyle and/or the presence of a number of diseases, either naturally or with medication. In the first case, it is necessary to change your lifestyle, including your diet. If you are unable to normalize the hormone level on your own, you should consult a doctor.

How to prevent low testosterone levels in men

To prevent low testosterone levels in men, the following measures are recommended:

maintaining normal body weight;
balanced diet;
avoidance of stressful situations;
avoiding excessive physical exertion, while maintaining sufficient physical activity;
rational work and rest schedule, a good night's sleep;
adequate sexual activity;
refusal to self-administer hormonal medications, including testosterone preparations in order to increase its level in the blood or build muscle mass;
strengthening the immune system (hardening by dousing with cold water is especially effective, since short-term exposure to cold water helps to increase testosterone synthesis);
avoiding exposure of the body to adverse environmental factors.

Video from YouTube on the topic of the article:

Testosterone is a male sex hormone that is responsible for the development of the gonads and secondary sexual characteristics and protects the body from many diseases. Its level may decrease for various reasons. You can increase the content of this hormone not only with the help of medications, but also in natural ways. How to increase testosterone levels in men will be discussed in this article.

Age-related changes. The older a man is, the less the amount of sex hormone is produced in the body, which causes a natural decline in sexual function. By age 60, testosterone levels decrease by 50%;
Bad habits;
Poor nutrition;
Infectious diseases, sexually transmitted diseases;
Taking glucocorticosteroid medications that reduce tissue sensitivity to testosterone;

Doctors of the program “Live Healthy!” will talk about the reasons for decreased testosterone levels in men:

Sedentary lifestyle, lack of physical activity;
Adrenal insufficiency;
Wearing tight underwear that pinches the blood vessels of the genital organs;

Unfavorable environmental conditions;
Obesity;
Constant stress;
The presence of chronic diseases of internal organs.

Normally, the level of total testosterone for men 20-50 years old is 11-33 nmol/l, for men aged 50 years and older - not lower than 11. The level of free testosterone for the first category ranges from 8.8-42.5 nmol/l. l, for the second - from 6.5 to 30.

Typical manifestations of testosterone deficiency are decreased potency, sleep disturbances, memory problems, muscle and bone pain, weight gain, frequent dizziness, hot flashes, and enlarged mammary glands.

To increase testosterone, you should normalize your lifestyle: properly organize your diet, exercise, sleep at least 8 hours a day. To compensate for the deficiency of the male sex hormone, experts recommend taking certain medications. Their dosage should be determined by a doctor.

Various traditional medicines can also increase testosterone production. Before using decoctions and infusions of medicinal plants, you must ensure that you are not allergic to their active ingredients.

Increasing male sex hormone levels with vitamins

Vitamins are an important component of the process of restoring normal testosterone levels in a man’s blood (). Please pay attention to:

Vitamin C. Ascorbic acid is an antioxidant that suppresses the production of the stress hormone cortisol. This hormone is a testosterone antagonist. In addition, vitamin C helps neutralize free radicals, which negatively affect not only the functions of the genital organs, but also the body as a whole. Ascorbic acid can be taken in tablet form. Enough of this vitamin is found in citrus fruits, Brussels sprouts, sea buckthorn, broccoli;

Vitamins to restore normal testosterone levels

Vitamin D. It also helps increase testosterone. This vitamin is synthesized under the influence of sunlight, so men are advised to leave areas of their skin exposed more often when under the sun. Dairy products and eggs are rich in vitamin D;
B vitamins. They are found in fish, green peas, legumes, beets, and potatoes.

Physical activity

You can increase the male hormone in the blood through exercise. Physical activity not only stimulates testosterone synthesis, but also helps solve the problem of excess body weight and increase muscle mass.

Experts emphasize that during training, the male sex hormone increases from 15 to 40%, depending on the type of exercise performed and the individual characteristics of the body.

To increase testosterone in the body through sports, you should:

Exercise for at least 40-60 minutes. Between approaches you should take a break of no more than 1-2 minutes;
Choose those exercises that require the use of several muscle groups at once;

Candidate of Biological Sciences Vladimir Tyunin will talk about ten ways to increase testosterone:

Prefer strength training. It is these activities that contribute to a powerful release of testosterone;
Perform “multi-joint” exercises – presses, squats, deadlifts.

To increase the male sex hormone, you need to engage in race walking, athletics, bodybuilding, and swimming. These sports promote blood flow to the pelvic organs and stimulate blood circulation.

The most effective exercise for improving potency is the deadlift. But you can try other weight-bearing exercises (especially squats) for yourself.

You can increase the level of testosterone in the blood with the help of a special massage. Properly performed movements stimulate blood flow in the penis area and increase hormone synthesis, increase the severity of orgasm, and increase libido.

The essence of this technique is as follows:

First, the testicles are warmed up using a warm shower or towel, which is applied directly to the testicular area;
The scrotum is grasped with fingers on both sides, while the fingers are brought together above the penis. With their help, the skin of the scrotum is smoothed in the direction from the penis down. Next, alternately make movements with your fingers from the center to the sides;

The penis is lifted up by hand. Using the middle finger of the second hand, alternately press on the left and right testicles;
Using your palms, squeeze the upper part of the scrotum and make circular movements in different directions;
The skin of the scrotum is gently pulled down, its base is clasped with your fingers. The clenched fingers are moved downwards, as if squeezing the ovaries to the bottom of the scrotum. After this, the testicles need to be massaged. If discomfort occurs, the massage should be stopped: pain indicates improper execution of the exercise, which can cause torsion of the testicles.

Testicular massage should not be performed during exacerbation of inflammatory or infectious diseases of the genitourinary tract, damage and injury to the external genitalia, or intestinal diseases.

Folk remedies

Traditional recipes are another way to solve health problems and increase the content of sex hormones in a man’s blood. Various plants and herbs stimulate the synthesis of testosterone, eliminate the manifestations of sexual aging, and generally normalize hormonal levels. Some of them (for example, fenugreek) affect muscle tissue, promoting its increase.

The most effective recipes are the following:

Ginger infusion with red wine. You need to take fresh ginger root, cut into small pieces, mix with red fortified wine (proportions - 1:10). Leave the infusion for 20 days, then strain. You should drink a glass of this remedy every evening. An even more pronounced effect can be achieved if you add a teaspoon of nutmeg powder for every 500 ml of liquid;
A mixture of nuts and honey. To prepare, take peeled walnuts and natural honey in equal quantities, mix everything thoroughly. It is recommended to take the finished mixture orally 3 times a day, 10 g each;
St. John's wort infusion. You need to take 2 tablespoons of dry raw materials, pour a glass of boiling water, leave for 3 hours. Strain the finished product. Take 4 times a day, 50 ml;

St. John's wort is used in the form of tincture, decoction, tea or oil, which can be easily prepared at home.

Tincture of hop cones. A tablespoon of fresh raw materials is poured into 200 ml of boiling water and put on fire for 10 minutes. The liquids are allowed to cool. You need to take it 2 times a day, 100 ml;
Royal jelly. This is a powerful antioxidant that promotes increased testosterone production, improves sperm quality, and increases muscle tone. Fresh royal jelly can be used in several ways. 20 mg of the substance is placed under the tongue an hour before meals and held until completely dissolved, or 30 mg is mixed with half a glass of warm milk. If you use the second method, then the dose must be repeated up to 5 times a day, on an empty stomach. In the absence of fresh royal jelly, you can use Apilak tablets, which contain it in their composition. You should take 2 tablets 3 times a day, leaving under the tongue until completely dissolved;
Garlic based tincture. You need to take 1 kg of garlic, peel, finely chop, place in a jar, pour 3 liters of boiled water. Place the container in a dark place for a month, shake it every day. Take daily, one teaspoon per day.

Before using any of these products, you should consult a specialist and exclude the possibility of developing allergic reactions.

Dietary supplements to increase testosterone

Dietary supplements are products that are not hormone replacement drugs. Their base is natural, as they are made from plant components. They stimulate the independent production of testosterone. In case of severe hormonal deficiency, they do not have the desired effect. In this case, more powerful drugs are required.

The most popular are the following dietary supplements:

Vitrix. The drug reduces the amount of androgens by blocking them and normalizes potency. In addition, Vitrix helps build muscle mass;
"Yohimbe Forte". The product stimulates the functioning of the testicles;
"Alycaps." This is a popular supplement that increases testosterone levels and the amount of seminal fluid produced. Can be used as potency stimulants immediately before sexual intercourse;
"Selzinc plus" Stimulates testosterone synthesis.

Alicaps is a drug to increase sexual arousal and enhance erection. Price in pharmacies 1250 rubles. for 12 capsules

Tribusteron 90. The active component of the drug stimulates the release of the hormone lutein, which is involved in the process of testosterone production. The product affects muscle growth, improves performance and mood;
"Dymatize Nutrition Z-Force". The drug increases hormone levels, increases muscle mass;
Brutal Anadrol Biotech. Develops muscles, stimulates natural testosterone synthesis, improves libido;
"Tribulus". The natural composition ensures safe muscle growth and testosterone production.

For men over 40 years of age, sports nutrition that stimulates testosterone production is a safe and effective means of slowing down the aging process and preventing the rapid decline of sexual function.

In order for the measures taken to be truly effective, you should:

Normalize sleep. With insufficient rest, the body becomes stressed, resulting in much less testosterone being produced;
Eat a healthy diet, including more fresh vegetables and fruits and unsaturated fats;
Exercise, but do not overdo it: daily exercise can lead to exactly the opposite consequences;

Have sex regularly;
Stop drinking alcohol and smoking;
Normalize body weight and constantly keep it under control;

Proper nutrition is the key to health. The figure shows the distribution of food products in the daily diet

Avoid stressful situations;
Limit or completely abandon the consumption of sugar and fast carbohydrates: increased blood sugar contributes to a sharp decrease in testosterone levels;
Drink enough fluids daily: dehydration interferes with the release of testosterone, impairs the metabolism of fats and carbohydrates, which negatively affects the condition of the body;
Constantly strengthen your immune system: take vitamin complexes, harden yourself, go outdoors more often, prefer active recreation;
Treat any diseases of internal organs and systems in a timely manner and prevent them from becoming chronic;
At the first manifestations of disturbances in the functioning of the organs of the genitourinary system or hormonal fluctuations, contact specialists - a urologist and.

You can increase testosterone not only with the help of medications: there are a sufficient number of ways that allow you to do this naturally. Correcting the diet, playing sports, massaging the testicles, taking medications based on herbs and plants - all this will help a man return his sex hormone levels to normal.

Hormonal balance is a fundamentally important point for building a strong and resilient body. The functioning of the endocrine system affects well-being, the intensity of training, and the speed of recovery after exercise. Increasing testosterone levels will improve athletic performance and allow you to train more intensely. Today we will figure out what factors affect the level of testosterone in the body and what recommendations should be followed.

What determines the level of testosterone in the body?

Testosterone is the main male sex hormone. The substance is synthesized in men from cholesterol molecules in the testes by Leydig cells. The adrenal cortex produces less testosterone. Without this hormone, the formation of sperm, adequate development of bones and muscles, the physiological distribution of adipose tissue and the sexual health of men are impossible.

If you exercise regularly, watch your diet, and don’t have bad habits, then with a 90% chance your testosterone level is within normal limits. A healthy lifestyle is the most affordable and safest way to increase testosterone.

The level of male sex hormone is directly affected by the levels of several other hormones: cortisol (stress hormone), estradiol and estrogen (female sex hormones). The higher their level, the lower the level of testosterone in the body.

The following factors contribute to an increase in the level of antagonist hormones:

presence of bad habits;
poor nutrition;
inactive lifestyle;
taking medications and hormonal drugs;
high levels of everyday oxidative stress;
long-term abstinence from sexual activity;
infectious diseases.

It should be noted that the listed factors can be not only a cause, but also a consequence of a reduced amount of the hormone. Low testosterone levels, weakness and apathy are interconnected things, and often one ailment leads to the development of another.

Testosterone levels also tend to decrease with age. Peak hormonal levels occur between 18 and 25 years of age. The decline begins at about 30-35 years old, and this is what is associated with the phenomenon of a midlife crisis. Reduced testosterone levels lead to poor health, decreased physical strength, fatigue, decreased libido and depression ( - Wikipedia).

Normal testosterone levels

Taking tests will help you find out the exact levels of hormones. Testosterone values within normal limits will be as follows:

If the above factors affecting testosterone levels do not apply to you, but tests have revealed low levels, contact an endocrinologist. He will find out the cause of hormonal imbalance and develop a treatment plan.

Signs of low testosterone concentration in the blood are:

decreased sexual activity;
accumulation of visceral fat;
depression, depressed mood, hypochondria;
disturbance of sperm formation;
memory impairment;
myalgia, arthralgia;
bone pain;
dizziness, which is often accompanied by a feeling of heat (hot flashes);
gynecomastia.

If the indicators tend to the upper mark or even exceed it (which is extremely rare if you are not taking hormonal drugs), then there is no particular cause for concern. Most likely, it occurs as a combination of genetic factors, training, young age and nutrition ( - NCBI - National Center for Biotechnology Information).

Keep in mind that in some cases, so-called aromatization is possible - the transformation of excess testosterone into estrogen.

Other side effects of increased testosterone:

acne (acne);
aggression, irritability, hysteria;
enlargement of the mammary glands (gynecomastia);
hair loss;
high probability of developing prostatitis;
increased blood pressure.

You can minimize the risk of their occurrence by taking aromatase inhibitors.

Changing hormonal levels is a long and systematic process that starts small. The first step is to try to increase your level of daily physical activity. Do easy home workouts: there are a lot of exercises performed with your own weight - push-ups, pull-ups, squats.

Cardio exercise is also effective in this regard: jogging, swimming or cycling.

Spend more time outdoors, especially in sunny weather. Vitamin D, which our body receives from the sun, has a positive effect on the secretion of testosterone.

Watch your diet. Some foods contain phytoestrogens, which lead to increased levels of female sex hormones. These include beer, processed meat products (sausage, sausages, etc.), sweets, various snacks and fast food. It is necessary to reduce their consumption, or even better, to completely abandon them and switch to a healthy diet.

Avoid bad habits. Smoking and alcohol are the main causes of low testosterone levels, as they provoke the production of stress hormones, which lead to the breakdown of muscle tissue.

What to do if you can’t increase testosterone levels on your own

First of all, consult a qualified endocrinologist. Only he will be able to competently analyze your situation and draw up a clear step-by-step plan for normalizing the functioning of the hormonal system.

As a rule, in such cases they help. These are not hormonal drugs, so taking them is harmless to the body.

They contain natural ingredients and extracts that activate the production of your own testosterone.

Most often these are D-aspartic acid and tribulus extract. They can be purchased both in pharmacies and sports nutrition stores.

Taking a vitamin-mineral complex is also important. First of all, pay attention to the concentration of B vitamins; they largely regulate the functioning of the endocrine system. Full production of testosterone is also impossible without sufficient consumption of zinc and magnesium, so their dosage must also be sufficient.

It is with the aim of increasing testosterone that a product such as ZMA was developed. It contains only three components: zinc, magnesium and vitamin B6. The proportion of active ingredients is approximately as follows: 20-30 mg of zinc, 400-500 mg of magnesium and about 10 mg of vitamin B6.

In the most advanced cases, when taking supplements does not help, the doctor may prescribe HRT - hormone replacement therapy. If the production of your own testosterone is extremely low and significantly threatens the patient’s health, it makes sense to take hormones of synthetic origin. This is a common practice in many European countries for men over the age of 50. The procedure is also used for menopausal women, but here the main task will be the opposite - to normalize estrogen levels.

How to Increase Testosterone Naturally with Diet

We figured out what foods an athlete should not consume to maintain normal hormonal levels.

First of all, it is necessary to understand the mechanism of testosterone secretion. The main “fuel” is cholesterol. From it, the pituitary gland produces luteinizing hormone, which is then converted into testosterone. Therefore, its production is impossible without a sufficient amount of healthy fats in the diet. We are talking mainly about unsaturated fatty acids, which are found in red meat, fish, seafood, eggs, vegetable oils and nuts ( - NCBI - National Center for Biotechnology Information).

There should be at least a gram of fat in the diet per kilogram of your own body weight.

These products are also rich in protein, essential amino acids and creatine, so they are great for gaining muscle mass.

The production of testosterone requires a number of vitamins and minerals: zinc, potassium, magnesium, vitamins B, C and D. To do this, you need to regularly eat:

citrus fruit;
greens and green vegetables;
mineral water;
cereals;
legumes.

You need to be careful with carbohydrates. Give preference to low carbohydrates: various cereals, durum wheat pasta and potatoes. There should be a minimum amount of sweets and baked goods in the diet.

If the body requires quick energy, then it is better to opt for fresh fruits, because in addition to fructose, they contain a lot of useful ones.

For example, two green apples a day will cover half your fiber needs, and two large bananas will cover magnesium.

How to prevent low testosterone levels in men

Testosterone is necessary for the male body to function properly, so try to consistently maintain it at a high level.

To do this you need:

Play sports and lead an active lifestyle. Three to four strength training sessions per week will be enough. Focus on, as they load several large muscle groups at once, which leads to a powerful hormonal response. Perform cardio exercise, it will help you quickly utilize subcutaneous fat reserves. The less fat you have in your body, the less estrogen is produced and the more testosterone is produced - this rule also works in the opposite direction.
To refuse from bad habits. This is the simplest and most effective method to increase testosterone levels. Your well-being will noticeably improve, due to which you will be able to work out more fruitfully in the gym. In addition, you will reduce the activity of catabolic processes in the body.
Watch your diet. Of course, small deviations and relaxations in the diet may occur from time to time, but in general you need to be guided by the basic rules of a healthy balanced diet: limit the consumption of simple carbohydrates and saturated fats, remove all harmful foods from the diet, consume more fiber and vitamins, use only high-quality sources of protein with wide amino acid profile, drink more clean water.
Minimize stress factors. Cortisol is the main hormone that prevents you from achieving athletic performance. Increased secretion of cortisol leads to the predominance of catabolic processes in the body: muscle tissue begins to disintegrate, muscle tone decreases, metabolism slows down, and the subcutaneous fat layer increases. This will prevent you from both gaining muscle mass and burning excess fat. To keep testosterone levels consistently high, try to abstract yourself from negativity. This is additional stress for the body, and it will require even more resources to overcome it.
Follow your daily routine. Sleep is a key factor in the recovery process. During sleep, melatonin is produced, which improves the functioning of the central nervous system, and growth hormone, which helps muscles grow faster and fat breaks down faster. The slightest lack of sleep will deprive you of all these benefits. To fully restore all body systems, it is recommended to sleep at least seven hours a day.

Conclusion

Testosterone is a key hormone for the male body. Its optimal amount in the body has a positive effect on the quality of training, the growth of strength, mass and endurance. To increase hormone levels, optimize your lifestyle, diet, eliminate stress factors and bad habits.