Testosterone is the main sex hormone in the male body, stimulating the development of primary and secondary sexual characteristics, shaping the character and behavior of men. It is the concentration of this hormone that is responsible for such qualities as masculinity and strength of character. Not for nothing the question: "How to raise testosterone levels?" worries many members of the stronger sex.
What it is?
Testosterone is an androgenic sex hormone. In men, it is synthesized from cholesterol in Leydig cells in testicles (testicles), in an amount of 5 to 12 milligrams per day. Testosterone levels in women are significantly lower than in men. There are norms for the level of this hormone in the human body, depending on gender and age group:
The disturbed hormonal background of the body is capable of causing a lot of serious health problems in other vital areas. Nevertheless, the norm is a loose concept, and the level of testosterone in different people can vary significantly, which may be due to genetic factors, lifestyle and environmental influences.
Hormone exposure areas
Testosterone stimulates the formation of secondary sexual characteristics in men. Its high level is set primarily by nature and affects the formation of the following distinctive features of the stronger sex:
- Active growth of hair on the face and body.
- Low timbre of voice.
- Developed muscle mass, strength.
- Low percentage of adipose tissue in the body.
- Sex drive for the opposite sex, high libido.
However, the presence or absence of the above features indicates a high level of testosterone only indirectly. It's all about receptors for cells that are sensitive to this hormone. For example, one person may have a predominant hairline due to the high sensitivity of the hair bulb cells to the action of testosterone, while another person may have hair follicles that are insensitive to the action of the hormone, and a smaller total number of them, with exactly the same hormonal background.
Psychological side
There are also tertiary sexual characteristics that may indirectly depend on the level of testosterone, these are socio-cultural and psychological characteristics of behavior. The hormone affects the following qualities:
- Masculinity.
- Leadership.
- Self confidence.
- Purposefulness.
- Strength of character.
- Mental activity.
- Increased level of aggressiveness.
- The prevalence of positive emotions.
- Low tendency to passivity and depression.
A high concentration of the hormone will characterize the man, depending on the characteristics of temperament and education. As a rule, choleric and sanguine people have a higher level of testosterone than phlegmatic and melancholic. It is also caused by a genetic factor.
Deviations from the norm
Excessively high testosterone levels will not always be a plus, as well as too low. This is where the rule of the golden mean comes into play:
- An excessively elevated level of testosterone in men will lead to aggressive, conflicting, asocial behavior, motivated by animal instincts with the suppression of a strong-willed and reasonable component.
- Falling the level of the hormone below the norm will make a person unsure of himself, mentally weak, taking the position of an "outsider" in society, incapable of solving problems. Health problems such as obesity, impotence, cardiovascular disease and mental disorders of a depressive nature will be added. Such a man will become "lethargic" in every sense of the word.
It is most advisable to maintain the level of testosterone in men near the upper limit of the norm. In this case, the person will be a self-confident man who will be able to control his emotional and instinctive impulses, which will make him successful, healthy and successful.
Male killers
There are a number of factors that significantly reduce the level of testosterone, or even completely stop its synthesis:
- Lack of sleep.
- The abuse of alcohol, drugs.
- Tonic and energy drinks, caffeine.
- Inadequate intake of polyunsaturated fatty acids.
- Lack of zinc and magnesium.
- Excess weight.
- Passive lifestyle.
- Experiences, stress.
Social factors:
- Low position in society.
- Neglect by loved ones.
- Failure to achieve your goals.
- Poor personal life.
For the productive synthesis of testosterone in the body, it is necessary to exclude or minimize all of the above. A small adjustment of the regimen of the day and nutrition can give fruits for the growth of a real man inside you. Before asking the question: “How to increase testosterone in men?”, You should fix the shortcomings in the above areas.
What contributes to production?
We dealt with negative factors. However, there are things that form an increased level of testosterone in men:
- Moderate physical activity.
- Full sleep.
- Adequate nutrition.
- Minimizing alcohol and caffeinated foods.
- Complete rejection of other bad habits.
- Regular stimulation of testicles.
Social factors:
- High position in society.
- Respect and recognition from others.
- Success in achieving your goals.
- Success in relationships with the opposite sex.
Separately, it is worth noting pharmacological preparations, which are biologically active additives, belonging to the class of "test booster". Reception of these dietary supplements is also able to increase the synthesis of testosterone in the body in a more or less natural way:
- "Letrozole".
- Tamoxifen.
- Tribulus.
- "Agmatin".
- Vitamin D.
- D-aspartic acid.
- ZMA.
However, taking testosterone boosters can stimulate its synthesis only temporarily and slightly. Along with this, after drug withdrawal, testosterone levels will again depend on nutrition, sleep quality and lifestyle.
Level up! Step-by-step instruction
Man has a number of needs, biological are the basis of the rest. You will not be able to effectively interact with the outside world, experiencing a breakdown and hunger. The implementation of adequate nutrition and sleep patterns is the first thing to start with.
Physiology is the basis of everything
"In any incomprehensible situation - go to bed" - Jewish wisdom. To raise the level of testosterone and success in life, it is important to put the body in order, giving it enough time and resources to recover.
- You must sleep at least 8 hours a day, going to bed no later than 23:00. At night, from 23 to 01 hours, an active synthesis of testosterone and growth hormone occurs in the body.
- It is important to consume enough fat (0.5-1 g per 1 kg of weight), half of them should be saturated fatty acids of animal origin. Include omega-3 in your diet.
- Zinc and magnesium are important elements for the synthesis of testosterone. It is advisable to consume zinc in an amount of at least 10 mg per day. They are rich in: buckwheat, bananas, seafood, meat. Magnesium must be consumed 4 mg per 1 kg of body weight, its source is cereals and legumes of plants, as well as nuts. It is reasonable to supplement the missing amount of dietary supplements.
- It is necessary to monitor the sufficient intake of vitamins. Their full consumption will significantly increase the level of testosterone in men. Use vitamin-mineral complexes courses.
- It is necessary to consume a sufficient amount of protein (1-2 g per kg of body weight) and carbohydrates (2.5-4 g per kg of body weight, 1/3 must be obtained from fruits), depending on the level of physical activity.
- Adequate amount of vegetables and fiber in the diet.
- We limit the consumption of caffeinated products (no more than 150 mg of caffeine per day) or exclude them altogether. Caffeine blocks the synthesis of testosterone for a period of about 6 hours.
- It is important to minimize the consumption of foods with a high glycemic index: sweet, flour.
- Maintain a positive emotional background, endorphin reduces stress levels, which creates excellent conditions for the synthesis of testosterone!
Lifestyle
When you have balanced the regime of the day and nutrition, you should begin to abandon bad habits, if any, at the same time, the following factors will help to create a high level of testosterone in the body:
- Adequate physical activity. Exercises with weights have very good stimulation of the testosterone level, since they destroy muscle tissue, the restoration and growth of which is the body's need to synthesize testosterone more actively. Squats with a barbell should be a favorite exercise, due to the fact that they improve blood circulation in the pelvic area, increasing the efficiency of the testicles. It is also advisable to add cardio training.
- It is necessary to accustom testicles to active work. Create a regular sex life. With a long abstinence from ejaculation, the level of testosterone in a matter of months can drop to "child". Men under 30 need to ejaculate 1 time in 3 days, men over 30 1-2 times a week. However, everything is individual here. By the way, you do not need a partner.
- If you are overweight, you need to get rid of it. In fat cells, testosterone is converted to estrogen, the female sex hormone. To reduce weight, it is necessary to calculate the daily intake of BJU and gradually reduce the amount of carbohydrates consumed, stopping at a rate of consumption at which you will lose 1-2 kg of weight per week. You can apply more radical methods, such as keto-diet and fasting.
"Men's" position
Your body is tuned for active testosterone synthesis. However, there are psychological factors that affect its level. Winning or losing in any area significantly affects your testosterone, raising or lowering it. Since insufficient nutrition, lack of sleep, and poor health no longer have a painful effect on the psyche, it will be easier to achieve success in other areas.
- Harmonize relationships in your personal life. The partner who makes you nervous will not be your companion, but rather an obstacle. Build a relationship with a soul mate. Learn the psychology of women. Harmony in personal life creates a feeling of stability, which favorably affects the synthesis of testosterone, while a stressful state slows it down significantly. If you don’t have a partner, but you feel the need for him, find him or create an illusion for yourself.
- Put yourself in society as an authoritative, responsible and strong man. Be a leader. Do not let anyone crush you. Choose a strong, healthy environment that purposefully cultivates itself. An environment that does not believe in you, takes your intentions skeptically, makes you feel guilty, will pull you down, which will create psychological discomfort that will lead to a decrease in the level of male hormone. Give up energy vampires and fill your environment with people who are ready to support you.
- Fill your life with positive emotions. Take offense less, joke more. A lighter attitude towards life will reduce stress.
- Get rid of complexes, fears and guilt. Forgive yourself and the rest. Allow yourself to be yourself. Do not be burdened by problems - solve them, take active actions.
- Set goals and achieve them.
- Be confident in yourself.
The mental component plays a very important role. Man is a social animal! Your mental component depends on the attitude of others towards you, make the society perceive you as a real man, and you will forget about what low testosterone is.
The higher the power, the greater the responsibility.
When becoming a man and gaining a truly great level of testosterone, one should not forget about loved ones and those around him. You must be a leader, but not an egoist. Confident, but have a real assessment of the circumstances. It is very important to balance, maintaining calm confidence, without excesses, otherwise you run the risk of running into life circumstances that will throw you and your “build-up” testosterone from the position of alpha dominator to the very bottom, it will not be so easy to get out of it.
Total
Testosterone concentration is useful to maintain at a level near the upper limit. Its synthesis is beneficially influenced by adequate nutrition, sleep, physical activity, lifestyle, as well as the state of the psyche, which is supported by the level of success, self-confidence and positive relationships with people.
You must harmonize all areas of your life in such a way as to feel complete reliability and stability. If all the conditions are met, testosterone will bloom in your body. It is not in vain said: "A man must plant a tree, build a house and raise a son."