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 cells of Leydig testis in men, as well as in small amounts by the ovaries in women and the adrenal cortex both in men and in women. It is a product of peripheral metabolism, responsible for virilization in boys and androgenation in girls. Testosterone is most often associated with a sexual hormone. It plays an important role in the production of spermatozoa. Also, it affects the development of bone and muscle tissue. The level of testosterone in a man can significantly affect his mood.
Testosterone is the man's best friend. It helps to focus, increases sexual desire, increases muscle mass and strength, strengthens bones, prevents osteoporosis, increases your taste for life. From the level of testosterone in the body, many signs that first of all distinguish a man from a woman depend: narrow hips, broad shoulders, sexual orientation, the possibility of appearance of offspring, active metabolism is not all, remember what happens to you in the morning in bed when Wake up.
Testosterone, as well as other androgens, gives an anti-catabolic and anabolic effect.
Testosterone lowers cholesterol and the likelihood of atherosclerosis, affects the biosynthesis of the protein, slows its decay by lowering cortisol (a death hormone), increases the growth of muscle fibers, increases the ability to burn fat in places where this fat is deposited in women. It is testosterone responsible for the appearance of secondary sexual characteristics, such as increased sweating compared to a woman, a low voice, a male figure, a skeleton and a face.
With age, testosterone production declines, and low testosterone levels can cause a number of health problems, including mood worsening, decreased sexual desire, hair loss, fatigue and decreased activity, decreased motivation and self-confidence.
Many men are trying to increase testosterone levels with medications.
Several natural ways to increase the production of testosterone
Raise the big weights. Strength training naturally increases the level of testosterone in the body. The best are the Olympic weightlifting exercises, as they affect the muscles of the whole body and quickly cause fatigue. Due to severe fatigue and metabolic muscle requirements caused by basic multi-joint exercises, testosterone in your body will be the key.
The intensity of the training also affects the concentration of testosterone in the blood. Increased intensity increases 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 the production of testosterone. Scientists have determined that as a result of intense maximum exercise and exercise before the exhaustion of muscle strength, there was a marked increase in testosterone in the blood compared to the baseline.
So, no more five-minute breaks between approaches! Short rest pauses between sets will make your testosterone level soar to the skies!
More approaches, fewer repetitions - all this will also help you increase testosterone production. It is still unknown why this helps, whether due to the strong fatigue and metabolic response from such training, whether it's all about the big scales that you become capable of raising as a result of the transition to such a style of training.
Be that as it may, be sure, increasing the amount of training increases testosterone. In addition, you will become muscular, stronger and slimmer than before.
Sleep no less than 6-8 hours
Increase the duration and quality of sleep to give your body enough time to recover from training and produce more testosterone, since it is produced during sleep. The level of your testosterone is 30% higher in the morning than in the evening, which is why you can experience increased sexual desire in the morning. The loss of morning erection may be a sign that your testosterone level is lower.
When you are stressed, your body produces a stress hormone called cortisol, which inhibits the production of testosterone. Cortisol also causes you to accumulate fat on your stomach, which, as you already know, increases the amount of estrogen and lowers testosterone levels.
Therefore, you need to get rid of nervous tension, stop worrying about small things, be more positive and avoid overtraining 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 turns a female hormone estrogen into testosterone and prevents reverse transformation.
Products with a high content of zinc include:
- Oysters and seafood,
Vitamins A, B and E play an important role in the production of testosterone, the lack of these vitamins leads to a decrease in its level. Vitamin C, as well as zinc, prevents the conversion of testosterone to estrogen and reduces the level of cortisol, allowing your body to increase the production of testosterone.
If you eat a lot of fruits and vegetables, meat and nuts, then you do not have to worry about any vitamin supplements.
You can naturally increase testosterone levels by consuming more healthy fats, because the body needs them to produce testosterone. Studies have shown that men who have a diet rich in monounsaturated and omega-3 fats have a high level of testosterone.
Such fats are contained in:
- Nuts and seeds,
- Fatty varieties of fish, such as salmon and tuna,
- Olive and peanut oil.
Make sure that 20-30% of the total daily caloric intake comes from healthy fats.