Increase testosterone naturally

Your own lifestyle is one of the decisive factors for the body's own testosterone production. Accordingly, you can become active yourself by changing your habits and increase your testosterone level yourself. The positive effects are obvious: testosterone gives you a feeling of strength, increases potency and provides more self-confidence. Too little testosterone means fatigue, sexual aversion and general unwellness.
So what's good and bad for testosterone in men, learn here.

Physical training as a testosterone booster

It has been shown that physical training can increase testosterone levels enormously. However, it is important to note that not every form of training is suitable. For example, endurance training sessions, such as those that occur in the course of marathon preparation, seem to have the opposite effect. In other words, they lower testosterone levels. Accordingly, there are also well-trained and muscular men who have too low a testosterone level.

It is better if you perform high-intensity interval training. This means that you perform power-intensive exercises in a certain number of pieces in succession. This has nothing to do with endurance sports, such as jogging. In the book The Best Sex of Your Life, various units are described that can be performed at home. So you need virtually no equipment other than your body. Already 20 to 40 minutes of intensive strength and running training are enough to stimulate the metabolism enormously. The effect is not only muscle building, but also increases testosterone, which is detectable in the blood, by up to 40 percent.

The training, in combination with the higher testosterone level, also leads to the fact that the blood vessels (also these to the penis) as well as the penis tissue itself are strengthened. So interval training also benefits your manhood.

How you as a beginner find the optimal start for you and how you can gradually increase your performance, you will learn in the addressed book. Here it is about finding the optimal interval and break length. Of course, you also have to take care of your heart. After all, strenuous exercise is something that should be approached with some caution in untrained bodies. Especially if you are overweight or haven't done any sports for a long time, you should take your time to get to know your body's limits - and then only increase them gradually. Be patient with yourself here.

It may be useful to have a physical examination by a doctor beforehand. Not all interval units are equally suitable for all people. However, to increase the testosterone level through sports can be your declared goal without further ado. After all, you are doing something good for yourself and your entire body.

Stress and cortisol

Cortisol is a hormone that can increase performance in the short term. Among other things, however, it is also an antagonist of testosterone and involved in the storage of fat. It is increasingly released during stress and, accordingly, the reduction of stress - i.e. a reduction in cortisol levels - means an increase in testosterone levels. That stress is broadly defined is clear. But you should pay attention in everyday life to reduce stress specifically. Cortisol will also be discussed elsewhere.

Good sleep

Closely linked to the value of a comparable stress-free life is also good blow. Sleep too little, there is almost inevitably a lack of testosterone. This phenomenon does not even stop at young men. Accordingly, getting enough sleep is important. Ideally, you should get up early and not go to bed too late. After all, the natural biorhythm - which is primarily shaped by light conditions - has an enormous influence on hormone production. The less it is disturbed, the more effectively the body works at night.

Diet and healthy fats

To start with: the fatter a man is, the more his body tends to deplete testosterone. This is because visceral abdominal fat promotes the conversion of testosterone into estradiol. An abdominal circumference of over 94 centimeters is considered extremely unfavorable in this context. Accordingly, a reduction in abdominal fat is called for if you want to increase your testosterone levels.

A simple and effective measure is to reduce calorie intake and, for example, to stop eating carbohydrates after 6 pm. This effectively means abstaining from sugar and white flour, for example. In the morning, this increases testosterone levels and at the same time your body produces more growth hormones - which in turn regenerate cells and promote muscle growth. However, this only works with a reduced calorie intake that does not exceed your actual needs. Add even more exercise than usual and you will succeed in losing weight so quickly and benefit from the increased testosterone levels.

The so-called healthy fats also play a special role. After all, the testosterone molecule is basically a fat molecule that the body has formed through conversion. The type of fat plays a role here. Healthy fats, such as those found in avocados or nuts, are biologically more valuable than unhealthy fats, such as those found in fatty meat or butter.

The magic formula here - as with many diets aimed at a healthy diet - is to consume as many unsaturated fatty acids as possible and to avoid saturated fatty acids. In nuts they are contained in masses, why of it calmly up to 200 grams can be eaten on the day distributed. Unsalted products are preferable here. But also sesame seeds or sunflower seeds have a positive effect. Half a handful is already enough here.
Despite the fact that eggs are criticized, they are recommended: after all, they are rich in good cholesterol, which ultimately also consists of unsaturated fatty acids.

You can also increase your essential fatty acid budget with soybean oil, safflower oil, hemp oil and sunflower oil. You should also reduce your sugar consumption. Your testosterone levels, BMI and teeth will thank you.

Vitamin D

Vitamin D is mainly produced by sunlight on the skin. A too low vitamin D level lowers the testosterone level. Accordingly, it is important to ensure sufficient vitamin D. In seasons when sunlight is insufficient, dietary supplements are therefore also an option. As long as the vitamin D level is high, the testosterone level can also be increased.

Nutritional aspects

Now that it has been clarified how the testosterone level can be increased through your everyday life, it is worth taking a look at the biochemistry of it all. For example, a distinction must be made between biologically active and total testosterone. If one wants to measure the values, three blood samples of a day are necessary, in which one looks for certain protein structures, which bind again to the testosterone. In the end, the biologically active testosterone, which can be determined by the ratio of the two proteins to each other (albumin and SHBG), is the most relevant. If the value is below 0.074 µg/l, this is considered to be in need of therapy. A testosterone deficiency is then present.

Biologically active, therefore, is mainly the testosterone that is not strongly bound (albumin). This can dock to the testosterone receptors and fulfill its tasks: So it can give strength, increase potency, make you feel energy and so on.

Since we are now already explaining at the molecular level anyway, we should return here once again to the visceral adipose tissue. This contains an enzyme called aromatase, which is responsible for the conversion of male homron into estradiol. This enzyme should be inhibited in its activity by diet. This can be achieved particularly well by certain secondary plant substances, such as indole-3-carbinol. Two handfuls of broccoli, cauliflower or white cabbage with the meal already support the inhibition.

In addition, the amount of biologically active testosterone can also be increased very easily. The solution here is oatmeal. They contain avenacosides, which lead to more biologically active testosterone. Therefore, oatmeal is best eaten every morning and that too with nuts or fruits. This is healthy, tastes better and increases the testosterone balance twice.

The inner and outer attitude

Your posture says a lot about you. Do you sit with your arms crossed, your legs crossed and your head down? Or do you sit with your legs wide apart and possibly even with your hands clasped behind your head?
It's quite simple: one comes across as confident and the other does not. In fact, your attitude not only determines how you are perceived and how you feel about yourself. It also influences your testosterone level.

A study with 31 subjects has shown: Those who brazenly sat down in a room with their feet on the table and their hands behind their heads saw their blood testosterone levels double within minutes. At the same time, cortisol levels dropped, meaning that the amount of stress hormones decreased. And all this happened only because of a physical pose. Conversely - i.e. in the case of the men who positioned themselves like a heap of misery in the room - it was also the other way around: testosterone down, cortisol up.

No medication creates what your posture creates. Want to feel strong, masculine and confident? Start looking that way, too. There's no easier way to increase your testosterone levels.

Winning poses are testosterone poses: athletes win and raise their arms in the air. In the animal kingdom, alpha animals have higher testosterone levels than animals lower in the ranking. In them, cortisol levels even increase - and you can see this in their behavior and body language. So familiarize yourself with winning poses and learn how to mentally adjust. You can also learn more about this in the book The Best Sex of Your Life.

Chemicals in the environment and testosterone

Certain chemicals, a study showed, can lower testosterone levels. Namely, these are phthalates and bisphenol-A. All of these chemicals and their derivatives are plasticizers and are found primarily in plastic products. These include shower curtains, plastic bottles, toys and some shampoos and soaps. Food packaged in them (plastic packages) should be reduced accordingly.

The risks and side effects of testosterone replacement therapy

If the body is no longer able to produce enough testosterone, a deficiency can occur with symptoms. These include sexual reluctance, fatigue, lack of strength and depressive moods. Replacement therapy is then possible.
Such a testosterone deficiency can also be physically caused. For example, the hormone glands in the brain or those in the testicles may be disturbed in their function.

Testosterone replacement therapy usually successfully relieves the symptoms of a deficiency within months. For many men beyond 40, there is at least a risk that it will be necessary to maintain high testosterone levels. This also depends on lifestyle.

The side effects that can be caused by testosterone gel include: Skin changes (irritation, acne, hair growth), sensitivity disturbances in and around the breast region and nipples, and weight gain. In addition, the blood count may change to the extent that the number of red blood cells changes.

Changes in the breast region (gynecomastia) are considered very rare, while acne is very common.

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