How to increase testosterone levels without steroids
Testosterone (from "testicles" and "steroid") is the main male sex hormone, androgen. It is secreted from cholesterol by the Leydig cells of the testes in men, as well as in small quantities by the ovaries in women and the adrenal cortex in both men and women. It is a product of peripheral metabolism, responsible for virilization in boys and androgenization in girls. Testosterone is most often associated with sex hormone. It plays an important role in sperm production. It also affects the development of bone and muscle tissue. A man’s testosterone level can significantly affect his mood.
Testosterone is a man’s best friend. It helps to concentrate, increases libido, increases muscle mass and strength, strengthens bones, prevents osteoporosis, and increases your taste for life. Many signs that primarily distinguish a man from a woman depend on the level of testosterone in the body: narrow hips, broad shoulders, sexual orientation, the possibility of offspring, an active metabolism - this is not all, remember what happens to you in bed in the morning when wake up.
Testosterone, like other androgens, gives anti-catabolic and anabolic effects.
Testosterone lowers cholesterol and the likelihood of atherosclerosis, affects the biosynthesis of protein, slows down its breakdown due to a decrease in cortisol (death hormone), enhances the growth of muscle fibers, enhances the ability to burn fat in places where this fat is deposited in women. It is testosterone that is responsible for the appearance of secondary sexual characteristics, such as increased sweating compared to a woman, low voice, male figure, skeleton and face.
Testosterone production decreases with age, and low testosterone levels can cause a number of health problems, including decreased mood, decreased sex drive, hair loss, fatigue and decreased activity, decreased motivation and self-confidence.
Many men try to increase testosterone levels with medications.
A few natural ways to increase testosterone production
Lift heavy weights. Strength training naturally increases testosterone levels in the body. The best exercises are Olympic weightlifting, as they affect the muscles of the whole body and quickly cause fatigue. Due to severe fatigue and metabolic muscle needs caused by basic multi-joint exercises, testosterone in your body will be in full swing.
The intensity of the training also affects the concentration of testosterone in the blood. An increase in intensity boosts testosterone.
Why? When your body gets tired of doing the exercise, there is a rapid increase in testosterone levels if the intensity was high enough. In one of the scientific studies, jumping to the maximum height caused an increase in testosterone production. Scientists determined that as a result of intense maximum load and exercise until muscle strength was depleted, there was a noticeable increase in testosterone in the blood compared to the baseline.
So, no more five-minute breaks between sets! Short breaks between sets will make your testosterone level skyrocket!
More approaches, fewer repetitions - all this will also help you increase testosterone production. It is still unknown why this helps, either due to severe fatigue and metabolic response from such training, or it is all about the large weights that you become able to lift as a result of switching to such a training style.
Be that as it may, be sure that increasing the amount of training increases testosterone. In addition, you will become more muscular, stronger and slimmer than before.
Sleep at least 6-8 hours
Increase the duration and quality of sleep to give your body sufficient time to recover from training and produce more testosterone, as it is produced during sleep. Your testosterone level is 30% higher in the morning than in the evening, which is why you may experience increased sex drive in the morning. Losing your morning erection may be a sign that your testosterone level is low.
When you are stressed, your body produces the stress hormone cortisol, which inhibits the production of testosterone. Cortisol also makes you accumulate fat on your stomach, which, as you already know, increases estrogen and lowers testosterone levels.
Therefore, you need to get rid of nervous tension, stop worrying about trifles, be more positive and avoid overtraining in order to increase testosterone levels.
Adding zinc to your diet is one way to increase low testosterone levels. Zinc is very important for the production of testosterone, as it is one of the key components in the composition of this hormone. Zinc converts the female hormone estrogen into testosterone and prevents reverse conversion.
High zinc foods include:
- oysters and seafood,
- milk products,
Vitamins A, B and E play an important role in the production of testosterone, a lack of these vitamins leads to a decrease in its level. Vitamin C, like zinc, prevents the conversion of testosterone to estrogen and lowers cortisol levels, allowing your body to increase testosterone production.
If you eat a lot of fruits and vegetables, meat and nuts, then you should not worry about any vitamin supplements.
You can naturally increase testosterone levels by eating more healthy fats, as the body needs them to produce testosterone. Studies have shown that men with a diet rich in monounsaturated and omega-3 fats have high levels of testosterone.
Such fats are found in:
- nuts and seeds
- fatty fish, such as salmon and tuna,
- olive and peanut butter.
Make sure that 20-30% of your total daily calorie intake comes from healthy fats.