7 easy ways to boost the main male hormone - testosterone

2024 Author: Seth Attwood | [email protected]. Last modified: 2023-12-16 15:55

As men age, testosterone levels drop. Today we will talk about how to deal with this.

Testosterone is the main male hormone. It is he who largely forms the abstract concept of "masculinity" both in appearance and in the behavior of a man. They say "true male", they mean "testosterone is off the charts." Developed muscles, self-confidence and self-confidence, sharpness and speed of thinking in any, even the most non-standard situation - all thanks to him.

According to many confirmed studies, from about age 30, testosterone levels in men begin to slowly but surely decline.

The consequences of this dynamic need not be described.

For prevention, it makes sense to turn to natural and safe ways to increase and maintain this hormone at a normal level.

1. Get rid of excess weight

Overweight men statistically have lower testosterone levels, and the second fact here is a consequence of the first. Leaving extra pounds leads to an increase in testosterone levels, and in combination with a general improvement in the state of the body, an incredibly strong positive effect is obtained.

There are dozens of relevant techniques that answer the question "how to lose weight." Well, in general, there is only one strategy for weight loss: less sweets + calorie control + physical activity.

2. Intensive training + intermittent fasting

The combination of short, intense workouts and intermittent (intermittent) fasting causes testosterone levels to rise in men and prevent them from declining.

At the same time, observations of men focusing on aerobic and long-term, but measured training, did not reveal an increase in the level of this hormone.

There are countless different types of intense workouts. To begin with, you can structure your lesson something like this:

1. Thorough warm-up - 3 minutes (required!).
2. Maximum hard and intense pace with a 30 second approach, almost to failure.
3. Recovery within 90 seconds.
4. Repeat the second and third points seven times.

As you can see, this workout takes only 20 minutes (moreover, 75% of the time is taken by rest and recovery, and intensive work - only 4 minutes), but it gives an amazing effect.

Pay due attention to your warm-up. Explosive start is dangerous with injuries. The body should be flexed, stretched, well warmed up.

Similar tactics are applicable on a huge number of simulators, when exercising with a barbell and dumbbells, in running and swimming.

Intermittent fasting adjusts hormonal levels, promoting the production of more testosterone and the loss of excess fat.

Unfortunately, too frequent and prolonged feeling of hunger provokes a negative effect, lowering testosterone levels, so measure is important in everything.

The combination of these techniques gives a rather pronounced effect, and as a bonus, a person gets a slender, muscular and toned body.

3. Observe the zinc rate

Adherence to zinc levels is important not only to increase, but also to maintain, testosterone levels. Numerous studies show a significant increase in this hormone after just six weeks, provided that a person with an initially low testosterone level includes a sufficient amount of zinc in the diet.

The best way to meet your zinc requirement is with the right food. Protein-rich food. Meat, fish, milk, cheese, legumes, natural yogurt, kefir.

4. Strength training

In addition to intense training, there is another type of training that significantly stimulates testosterone production - strength training. As long as you do strength training at the right intensity, your testosterone levels will rise.

The key principle of strength training is: Less reps, more weight, more basic exercises. Such activities require appropriate preparation and practice, so do not rush to go to bed under a 100 kilogram barbell.

Another option that allows you to get the desired effect with less weight is to slow down the negative phase of the exercise or slow down the performance of the entire exercise in general, that is, both the negative and positive phases.

5. Vitamin D

Supposedly, vitamin D also affects testosterone levels. Increases in testosterone levels have been observed in overweight men with vitamin D supplements.

… dark-skinned, obese and elderly people, as well as people who cover their limbs with clothes, can experience problems getting the vitamin from the sun's rays. To ensure a normal dose of the vitamin, it is necessary to be with limbs exposed to sunlight in the midday sun (from 10 am to 3 pm) at least twice a week. For people with fair skin, a 5-minute sunbath is enough …

As you can see, overweight is a problem here too. Another reason to think.

The daily intake of vitamin D for adults is 600 IU.

6. Minimize stress

Under severe, prolonged stress, the body releases cortisol, which effectively blocks the effect of testosterone. This is how our body works, and nothing can be done about it.

In the modern world of permanent depression and chronic stress (and, consequently, with constantly elevated cortisol), the effect of testosterone is blocked too often and a lot, which we do not want at all.

7. Limit or completely eliminate sugar from the diet and consume healthy fats

As blood sugar rises, testosterone begins to decline. It has been suggested that insulin lowers testosterone levels. In any case, the abuse of sweets leads to obesity, so this advice is useful in one way or another.

According to research, the average US resident consumes 12 teaspoons of sugar a day. That is, he will eat 2 tons of sugar in his life.

Fast carbs aren't just found in sugary foods. Pasta, baked goods (pizza too, yes) - all this should be consumed very carefully.

When it comes to fats, “healthy” is not just polyunsaturated fats. The fact is that our body also requires a certain amount of saturated fats, as they are involved in the synthesis of testosterone. A meal plan in which fat (predominantly animal origin) accounts for less than 40% of the energy obtained from food, in the case of men, leads to a decrease in testosterone levels. It's important to understand that our bodies need saturated fats from plant and animal sources.