How to increase testosterone in men: training, nutrition, lifestyle

Testosterone is a hormone that makes a man in words a man in practice. Thanks to his testosterone dad, a man is attracted to women and then has sex with them. With this hormone, a man is an energetic and successful achiever, without it – an indifferent, lacking initiative and lethargic creature of indeterminate gender. Let's talk about how to increase testosterone in men.

There are no testosterone-boosting pills that you can use to get things done right from the couch. To normalize the level of the hormone, you still have to get up and change your life. However, the result is worth it, because …

Maintaining testosterone levels is vital for a man at any age

Why does a man need testosterone

Testosterone is responsible for libido, hair, weight, muscle mass, and behavior. High hormone levels help lower blood pressure, reduce the risk of heart disease, and have healthy offspring.

Interruptions in the production of this substance for men is always bad, up to oncology and infertility. Maintaining testosterone levels is vital for a man at any age.

Products from the nearest supermarket that increase testosterone

Maintaining testosterone production requires zinc, magnesium, protein, and (attention!) Cholesterol. Therefore, the menu should include products containing these elements:

• Spinach and lettuce are high in magnesium and zinc.
• Meat is high in protein and cholesterol.
• Nuts are an abundant source of cholesterol.
• Olives and avocados are healthy fats.
• Broccoli is a supplier of indole, which reduces the level of female hormones in men.
• Olive Oil – Helps absorb cholesterol.
• Cabbage – removes estrogens from the body, thereby increasing testosterone.
• Raw chicken eggs are an old school source of fat and cholesterol.

Protein is involved in the formation of muscles. The more musculature, the more testosterone. With cholesterol, everything is not so simple.

To maintain testosterone, cholesterol is also required

Nutritionists and doctors intimidate their flock with this word, and for good reason. However, it should be noted: fats and cholesterol on the menu increase testosterone, while low-fat diets, on the contrary, lower it.

Alcohol lowers testosterone

Alcohol is the enemy of testosterone, but beer is critically harmful. In 2014, 50 men were studied at Harvard Medical School, as part of an experiment who consumed half a liter of beer daily for a month. As a result: testosterone dropped by 15% in subjects under 40, and by 10% in people over 40.

Beer is one of the main enemies of testosterone

In addition, alcohol depresses all functions of the body, especially the liver, which over time simply ceases to cope with estrogens (female hormones). The more estrogen, the less testosterone, and vice versa. And if a man already has low testosterone levels, regular consumption of alcoholic beverages will reduce it even more.

Therefore, when drinking alcoholic beverages, especially beer, one should observe the measure – drink not every day and not before the 'helicopters'. And to increase testosterone, it's best not to drink at all.

Vitamins and supplements – which will help and which will not

Vitamin supplements help the body produce testosterone, enhancing the effects of a healthy diet. This is an optional option.

• Vitamin D3 – Increases testosterone and is produced by exposure to the sun, however work schedule and residence can keep sun exposure to a minimum.
• Fish oil – contains omega-3s, which produce a hormone involved in the synthesis of testosterone.
• Whey protein – promotes muscle gain during exercise. Active and productive workout = testosterone.
• Caffeine – A 100mg dose before exercise will boost the hormone needed.

A few words about popular supplements that are useless in the context of hormone synthesis:

• ZMA is a well-known and popular supplement, but it is useless for testosterone production and is only useful if there is a lack of zinc and magnesium.
• Vitamin C – the growth of testosterone from this supplement was recorded only in experimental mice, and for humans, its effectiveness has not been proven.

From the use of Tribulus, a positive effect was also confirmed only in experimental mice.

Being overweight is a cause and effect of low testosterone

Being overweight and testosterone are related issues. Extra inches (especially around the waist) can be both a cause and a consequence of low testosterone. A low level of the hormone does cause an increase in body weight in men, but obesity itself is the cause of low testosterone.

Overweight and testosterone are interrelated problems

Being overweight is a common obstacle to regular sex. An active sex life – more testosterone. More testosterone means an even more active sex life. Our advice: adjust your diet and do not avoid physical activity. Working out in the gym is a good way to turn fat into muscle and a flabby figure into relief. Muscle = testosterone. Relief = sex = testosterone.

Workouts to increase testosterone

Increasing muscle mass and losing weight will increase testosterone. Therefore, physical activity is important. However, from irregular training of biceps with the help of dumbbells at home, testosterone will not increase. But from exercises that involve large muscles, it will increase.

The following exercises are suitable:

• chest press and army press;
• back deadlift and deadlift;
• squats.

In one of the articles, we said that you cannot squeeze all the juices out of yourself during training. Bowandtie's recommendation is supported by research findings. In short, overworking leads to fatigue and weakness, due to which the level of the hormone decreases. Better to rely on high volume (sets × reps × weight) workouts – they increase testosterone.

Increased muscle mass increases testosterone

As a recommendation, we can offer a 5 × 5 strength training system. If your level of English is not enough to understand the essence – write in the comments, we will make a translation for you. And how to motivate yourself to go in for sports, the Bowandtie editors have already told.

Sleep is a friend, stress is an enemy

Adequate sleep for at least eight hours a day will help boost testosterone. One of the reasons for morning erections is testosterone production during sleep. Hence the simple pattern: less sleep = less testosterone produced. A week of sleep lasting less than five hours – and now you have lost 15% of testosterone.

Stress stimulates the release of testosterone-blocking hormone

Second, sleep lowers cortisol – a hormone that blocks testosterone – and, just as important, stress. Conversely, stress stimulates the release of cortisol. Our advice: Sleep at least eight hours a day and reduce stress – walk more in the fresh air, listen to music, and do breathing exercises.

How to increase testosterone – in short

Summarize. Testosterone is an important hormone that has many-sided effects on a man's quality of life. A high level of testosterone for the male body is good, low is bad.

To increase testosterone levels:

1. Add foods that contain zinc, magnesium and protein to your diet.
2. Don't be afraid of cholesterol and vitamin supplements.
3. Keep alcohol consumption to a minimum and ideally don't drink at all.
4. Keep fit, exercise and have sex.
5. Sleep more and worry less.

If you know methods for increasing testosterone, which we have not discussed, please write in the comments.