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 a man. It is the concentration of this hormone that is responsible for such qualities as masculinity and strength of character. Not for nothing is the question: "How to raise testosterone levels?" worries many members of the stronger sex.
What is this?
Testosterone is an androgenic sex hormone. In men, it is synthesized from cholesterol in the Leydig cells in the 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:
Disrupted hormonal background of the body can lead to a lot of serious he alth problems in other areas of life. 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, such aslife and environmental impact.
Areas of hormone action
Testosterone stimulates the formation of secondary sexual characteristics in the body of men. Its high level is set primarily by nature and affects the formation of the following distinctive features of the stronger sex:
- Active hair growth on the face and body.
- Voice low.
- Developed muscle mass, strength.
- Low percentage of adipose tissue in the body.
- Sex attraction to 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 the receptors of cells that are sensitive to this hormone. So, for example, one person may have hairline due to the high sensitivity of hair follicle 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 testosterone levels, these are socio-cultural and psychological characteristics of behavior. The hormone affects the following qualities:
- Masculinity.
- Leadership.
- Self-confidence.
- Commitment.
- Strength of character.
- Psychic activity.
- Increased level of aggressiveness.
- Predominance of positive emotions.
- Low prone to passivity and depression.
A high concentration of the hormone will characterize a man, depending on the characteristics of temperament and upbringing. As a rule, choleric and sanguine people have higher testosterone levels than phlegmatic and melancholic people. This is also due to a genetic factor.
Deviations from the norm
Too high testosterone is not always a plus, nor is it too low. This is where the "golden mean" rule comes into play:
- Excessively high levels of testosterone in men will lead to aggressive, conflict, asocial behavior, motivated by animal instincts with the suppression of the strong-willed and reasonable component.
- A drop in the level of the hormone below the norm will make a person insecure, mentally weak, occupying the position of an "outsider" in society, incapable of solving problems. At the same time, such he alth problems as obesity, impotence, cardiovascular diseases and mental disorders of a depressive nature will be added. Such a man will become "sluggish" in every sense of the word.
It is best to keep testosterone levels in men near the upper limit of normal. 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, he althy andheld.
Male killers
There are a number of factors that significantly reduce testosterone levels, or even completely stop its synthesis:
- Lack of sleep.
- Abuse of alcohol, drugs.
- Tonic and energy drinks, caffeine.
- Insufficient intake of polyunsaturated fatty acids.
- Lack of zinc and magnesium.
- Overweight.
- Sedentary lifestyle.
- Experiences, stress.
Social factors:
- Low position in society.
- Neglect from loved ones.
- Failure to achieve your goals.
- Unsatisfactory 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 daily routine and nutrition can bear fruit for the growth of a real man inside you. Before asking the question: “How to increase testosterone levels in men?”, You should correct the shortcomings in the above areas.
What contributes to production?
We have de alt with the negative factors. However, there are things that cause increased testosterone levels in men:
- Moderate exercise.
- Full sleep.
- Adequate nutrition.
- Minimize alcohol and caffeine intake.
- Complete rejection of other bad habits.
- Regular testicular stimulation.
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 that are biologically active additives belonging to the class "test boosters". Taking these supplements can also 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. At the same time, after drug withdrawal, testosterone levels will again depend on nutrition, sleep quality and lifestyle.
Level up! Step by step instructions
Man has a number of needs, biological ones underlie the rest. You will not be able to effectively interact with the outside world, experiencing a breakdown and hunger. Implementing adequate nutrition and sleep patterns is the first place to start.
Physiology at the heart of everything
"In any incomprehensible situation - go to bed" - Jewish wisdom. To raise testosterone levels and success in life, it is important to get the body in order, giving it enough time and resources torecovery.
- Sleep at least 8 hours a day, going to bed no later than 23:00. At night, from 11 p.m. to 01 a.m., the body actively synthesizes testosterone and somatotropic hormone.
- It is important to consume enough fats (0.5-1 g per 1 kg of weight), half of them should be saturated fatty acids of animal origin. Include an Omega-3 supplement in your diet.
- Zinc and magnesium are important elements for testosterone synthesis. It is desirable 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, as well as nuts. It is reasonable to supplement the missing amount from dietary supplements.
- It is necessary to monitor the sufficient intake of vitamins. Their full consumption will significantly increase testosterone levels in men. Use vitamin and mineral complexes in courses.
- Adequate intake of protein (1-2g per kg of body weight) and carbohydrates (2.5-4g per kg of body weight, 1/3 should be obtained from fruit) should be consumed, depending on the level of physical activity.
- Adequate amounts 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, starchy foods.
- Keep a positive emotional background, endorphinreduces stress levels, which creates excellent conditions for the synthesis of testosterone!
Lifestyle
When you have balanced your daily routine and nutrition, you should begin to give up bad habits, if any, however, the following factors will help create a high level of testosterone in the body:
- Adequate exercise. A very good stimulation on testosterone levels is provided by weight training, as they destroy muscle tissue, the restoration and growth of which is the need for the body to synthesize testosterone more actively. The barbell squat should become a favorite exercise because it improves blood circulation in the pelvic area, increasing the efficiency of the testicles. It is advisable to add more cardio.
- It is necessary to accustom the testicles to active work. Create a regular sex life. With a long abstinence from ejaculation, testosterone levels can drop to "childish" levels within a matter of months. Men under 30 need to ejaculate once every 3 days, men over 30 1-2 times a week. However, everything is individual here. By the way, you don't need a partner.
- If you are overweight, you need to get rid of it. In fat cells, testosterone is converted into estrogen, the female sex hormone. To lose weight, you need to calculate the daily intake of BJU and gradually reduce the amount of carbohydrates consumed, stopping at such a consumption rate at which you will lose 1-2 kg of weight per day.week. More drastic methods can also be applied, such as the keto diet and fasting.
"Male" position
Your body is tuned to the active synthesis of testosterone. However, there are also psychological factors that affect its level. Winning or losing in any area significantly affects your testosterone, raising or lowering it. Since malnutrition, lack of sleep and poor he alth 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. A partner who makes you nervous will be more of a hindrance than a companion. Build relationships with your significant other. Study the psychology of women. Harmony in personal life creates a sense of stability, which favorably affects the synthesis of testosterone, while stress significantly slows it down. If you do not have a partner, but you feel the need for one, find one or create an illusion for yourself.
- Put yourself in society as an authoritative, responsible and strong man. Be the leader. Don't let anyone put you down. Choose a strong, he althy environment that purposefully improves itself. The environment, which does not believe in you, perceives your intentions with skepticism, makes you feel guilty, will pull you down, which will create psychological discomfort, which will lead to a decrease in the level of the male hormone. Get rid of "energyvampires" and fill your surroundings with people who are ready to support you.
- Fill your life with positive emotions. Get offended less, joke more. A lighter attitude towards life will reduce stress levels.
- Get rid of complexes, fears and guilt. Forgive yourself and others. Allow yourself to be yourself. Do not be burdened by problems - solve them, take active actions.
- Set goals and achieve them.
- Be confident.
The mental component plays a very important role. Man is a social animal! Your mental component largely depends on the attitude of others towards you, make society perceive you as a real man, and you will forget about what low testosterone is.
The greater 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. Self-confident, but have a realistic assessment of the circumstances. It is very important to balance with calm confidence, without excesses, otherwise you risk running into life circumstances that will throw you and your “built-up” testosterone from the position of alpha dominator to the very bottom, which will not be so easy to get out of.
Result
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.life, as well as a state of mind that is supported by a level of success, self-confidence and positive relationships with people.
You must harmonize all areas of your life so that you feel complete security and stability. Under all conditions, testosterone in your body will flourish. It is not for nothing that it is said: "A man must plant a tree, build a house and raise a son."
