How to increase testosterone without steroids
Testosterone (from the "testicles" and "steroid") - the main male sex hormone, androgen. It is secreted from cholesterol by Leydig cells of the testes in men, as well as in small amounts by the ovaries in women and by the adrenal cortex in both men and women. It is a product of peripheral metabolism, is responsible for the virilization in boys and androgenization in girls. Testosterone is most commonly associated with the sex hormone. It plays an important role in the production of sperm. Also affects the development of bone and muscle tissue. A man's testosterone level can significantly affect his mood.
Testosterone is the best friend of man. It helps to concentrate, increases sexual desire, increases muscle mass and strength, strengthens bones, prevents osteoporosis, 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 the appearance of offspring, an active metabolism is not everything, remember what happens to you in the morning in bed when wake up
Testosterone, as well as other androgens, gives anti-catabolic and anabolic effects.
Testosterone reduces cholesterol and the likelihood of atherosclerosis, has an effect on protein biosynthesis, 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 women. It is testosterone that is 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 decreases, and low testosterone levels can cause a variety of health problems, including worsening of mood, decreased sexual desire, hair loss, fatigue and decreased activity, reduced motivation and self-confidence.
Many men try to increase testosterone levels with medications.
Several natural ways to increase testosterone production
Lift large weights. Strength training naturally increases testosterone levels in the body. The best exercises are the Olympic weightlifting, as they affect the muscles of the whole body and quickly cause fatigue. Due to the severe fatigue and metabolic needs of the muscles, caused by basic multi-joint exercises, testosterone in your body will be beaten with the key.
The intensity of 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, performing jumps to the maximum height caused an increase in testosterone production. Scientists have determined that as a result of intense maximum load and exercise until exhaustion of muscle strength, there was a noticeable increase in blood testosterone compared with the baseline level.
So, no more five-minute breaks between sets! Short pauses of rest between sets will make your testosterone level soar to the skies!
More approaches, fewer reps - all this will also help you increase testosterone production. It is still unknown why this helps, whether due to severe fatigue and the metabolic response from such training, whether it is all about the big weights that you become able to lift as a result of switching to this training style.
However, be sure, an increase in training increases testosterone. In addition, you will become muscular, stronger and slimmer than before.
Sleep at least 6-8 hours
Increase the duration and quality of sleep to give your body enough time to recover from exercise and produce more testosterone, as it is produced during sleep. Your testosterone levels are 30% higher in the morning than in the evening, which is why you may experience increased sexual attraction in the morning. Loss of morning erection may be a sign that your testosterone level is lowered.
When you are under stress, your body produces stress hormone cortisol, which suppresses testosterone production. Cortisol also causes you to accumulate fat on the abdomen, which, as you already know, increases the amount of estrogen and reduces testosterone levels.
Therefore, you need to get rid of nervous tension, stop worrying about little 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 of this hormone. Zinc converts the female hormone estrogen into testosterone and prevents reverse conversion.
High zinc products include:
- oysters and seafood,
- milk products,
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, 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 your testosterone levels by eating more healthy fats, as the body needs them to make testosterone. Studies have shown that men who have a diet rich in monounsaturated and omega-3 fats have high testosterone levels.
Such fats are contained in:
- nuts and seeds,
- fatty fish varieties such as salmon and tuna,
- olive and peanut butter.
Make sure that 20-30% of the total daily calorie intake comes from healthy fats.