Top 9 secrets on how to quickly increase natural testosterone levels in men

9 secrets on how to quickly increase natural testosterone levels in men
09/08/2019 Health

Increasing testosterone levels is the key to accelerating muscle growth, increasing strength and energy, literally filling every cell of your body.

When it comes to balancing hormones, the first thing you need to pay attention to is the right natural nutrients.

Natural nutritional supplements that are responsible for increasing testosterone production in the body are gaining increasing popularity. They not only perform functions similar to prohormones and steroids, but, at the same time, are much safer than them.

Everything you need to know about testosterone

Did you know that the testosterone level of a 100-year-old Okinawa resident is much higher than that of the average 70-year-old American! Testosterone is the hormone that most men worry about. In fact, this is a male hormone that many people know and remember. Few can boast of knowing its role in the human body. The topic is quite relevant, as it touches on topics such as sexual desire, male strength and muscle building. The Internet is simply filled with natural, but not always safe and effective, means and ways to increase testosterone levels, as well as exaggerated and empty promises to do this as quickly as possible.

Maintaining normal levels of the hormone in the blood is currently quite difficult. It's not just about men! Women also need testosterone, about 300 micrograms per day is necessary for the normal functioning of the ovaries and adrenal glands.

Women with a deficiency of the hormone testosterone often experience chronic fatigue, decreased libido and general well-being.

In this article, we have collected the most effective, natural and quick methods to increase testosterone levels in the blood. If you are deficient in this hormone, like many other men, these natural remedies will help you replenish its deficiency as quickly as possible. You will notice guaranteed results and changes within 24-48 hours.

We also spoke to Dr Timothy Woodman, director of private healthcare organization Bupa in the UK, to get trusted information on what everyone should know about testosterone.

Vitamins

Androgen production is increased with the help of the following drugs:

1. Ascorbic acid. This vitamin composition improves a person’s condition, especially in stressful situations, alcohol and nicotine consumption. These vitamins are sold in different forms at pharmacy kiosks. You can also get it in food: citrus fruits, green vegetables.
2. Vitamin E, acting as a powerful antioxidant. This vitamin complex allows testosterone entering the body to avoid the destructive action of insulin. These vitamins can be found by consuming vegetable oil, parsley or eggs.
3. Vitamin B, which can increase sexual desire and improve erectile function. With a sufficient amount of this microelement in the body, endurance increases, cardiac and vascular activity improves with the functioning of the central nervous system. You can find the vitamin in nuts and seafood.
4. Vitamin D group, which increases the production of the sexual organ. Found in dairy products.

The vitamin complex is not the main one, since the male body will need microelements, which are the material for the construction and performance of each organ. There are a number of microelements that affect hormonal production.

This is zinc, which converts estrogen into androgen and affects the quantitative and qualitative characteristics of seminal fluid, thus improving erection. There is a lot of zinc in oysters, seafood, and nuts.

Androgen increases with selenium. It is recommended to take this microelement for all men over 38 years of age. Can be taken as a pharmaceutical drug in its pure form or after eating garlic.

What is testosterone and why do we need it?

Before you start looking for ways to increase the level of male hormone, you need to find out what exactly this sex hormone does in the human body.

Testosterone is a sex hormone and is associated with “masculinity” in all its forms. In addition, normal levels of this key hormone are also necessary to stimulate sexual desire, increase libido, enhance arousal and sexual satisfaction in both men and women.

“Testosterone is the hormone responsible for the main indicators of sexual power in men,” says Woodman.

“It controls the sexual desire of men and plays an important role in sperm production. It also regulates the growth of bone and muscle mass, affects where fat is stored in men, and helps in the production of red blood cells, which carry oxygen throughout the human body, and is responsible for the body’s timely response to painful stimuli.

Women also produce this hormone, but in small quantities. In fact, testosterone is somewhat similar in its functions to estrogen, the female sex hormone. It protects the bones, strengthening them."

Symptoms of increase

A man feels and sees such changes with a slight increase in the norm:

• Increases hair growth;
• Muscles develop easily;
• Normal sexual desire;
• The psychological state suffers;
• Bald patches appear.

As consequences of increased hormonal levels, inflammatory reactions, poor sperm condition, and even infertility are noted.

The reasons for this are:

• Disturbances in the development of the prostate gland;
• Ovarian oncology;
• Disturbances in the development of the adrenal glands;
• Hereditary prerequisites;
• Drugs containing hormones are actively taken;
• Too much physical activity.

There is also an increase in hormones in bodybuilders due to the fact that they take artificial supplements.

What causes low testosterone levels?

Testosterone is a vital hormone, so it is not surprising that when its level is below normal, various functional disorders begin to appear in the body.

“Symptoms of testosterone deficiency include decreased sex drive, underdeveloped muscle mass, mood swings and fatigue,” says Woodman.

“Because testosterone is responsible for muscles and bones, men with low levels of this hormone experience loss of muscle mass and strength. The risk of developing osteoporosis increases significantly.

Although there is no evidence that a lack of testosterone can lead to the development of cardiovascular disease, men with a lack of this hormone are more likely to have elevated cholesterol and blood sugar levels, as well as high blood pressure.”

As we age, the level of our own testosterone gradually decreases; this process is also accelerated by the lifestyle of modern men and women. Here are just a few factors:

• Chronic workload, fatigue and stress
• Poor nutrition
• Imbalance of intestinal microflora
• Vitamin D deficiency
• Weight gain
• Excessive physical activity, particularly during training
• Medicines, especially statins

All these risk factors negatively affect human immunity, lead to obesity and diabetes, the accumulation of toxins in the body and a decrease in metabolic rate. This, my friends, is the consequences of testosterone deficiency.

Low testosterone has become a problem affecting forty percent of men over 45! No one knows the prevalence of this disease among women, but an article from Wall Street magazine states that various sudden and unexplained pain in women (during menstruation, in particular) may be associated with hormonal imbalance, in which testosterone plays a role. last role.

What physical activity is needed

The maximum limit of the increased thelateral level can be drawn during a strength exercise. According to doctors, no work or physical activity can compare. To increase hormone production it is recommended:

1. Conducting no more than four training sessions per week, lasting from half an hour to an hour; Priority is given to exercises that target large muscle mass (chest, back, lower limbs).
2. When using smaller muscle mass of the lower and upper extremities to ensure harmonious development of the body, but this does not stop the production of the hormone and does not slow down.
3. Some large and small muscles are worked during the workout, this requires performing several sets of five repetitions with a few minutes of rest. The type of exercise and its complexity influence the time and number of approaches.
4. You should increase your weight slightly by a couple of kilograms. For this, weights or artificial weights are used.

It is required to draw up a lesson plan and control the level of stress. For this purpose, they turn to specialists in gyms to prevent inadequate physical activity and its adverse health consequences.

By combining training with proper nutrition and alternating work and rest, a man with normal physical characteristics is able to normalize hormonal levels within several months.

To increase testosterone, other types of physical activity may be suitable, for example, walking or sprinting. You can train the pubococcygeus muscles, which promote the transfer of produced testosterones into the circulatory system. This improves blood supply.

Are there natural ways to increase testosterone levels?

A quick review of various online sources will provide a myriad of ways to increase your levels naturally. Unfortunately, most of them have not been empirically proven or are ineffective.

“There are many theories about how to increase testosterone in men using folk remedies. However, there is no guarantee that all of them will have a long-term effect,” says Dr. Woodman.

“Pharmacology has been more successful in this matter. The pharmacy has a wide range of testosterone-increasing drugs, supplements, injections, patches or gels. There are even special plates that are implanted under the skin and release testosterone into the body in small doses.

It is not surprising that men and women are so willing to run to pharmacies to purchase any of the above.

Side effects of hormone replacement therapy

Manufacturers of various supplements focused their development on people with low sex drive, mood swings and problems with concentration. This is one of several reasons for the recent popularity of testosterone supplements.

First, talk to a physician, endocrinologist or urologist who can help you develop an effective, safe and personalized treatment plan, because synthetic hormones have a lot of scientifically proven side effects. This reduces HDL cholesterol levels and increases the risk of stroke. If possible, try not to resort to such treatments at all.

Instead, try only natural remedies that can enhance the production of testosterone and human growth hormone.

A healthy lifestyle can also help naturally increase testosterone secretion in men and women.

Although there is no direct evidence that eating right and exercising can affect testosterone levels, they can help reduce symptoms of testosterone deficiency (fatigue, low mood, loss of muscle mass).”

What are the symptoms?

When hormonal levels decrease, material metabolism worsens with the following symptoms:

• Joints ache, muscle mass decreases;
• Memory deteriorates;
• Diminished erection with delayed or premature ejaculation;
• Breasts become enlarged and weight gain appears;
• Lack of sleep, virtually no libido;
• Hair begins to grow in places other than usual.

With hormonal deficiency, excess weight is gained, so a man is more irritable and depressed. Hormone reduction is affected by:

• Stressful situations;
• Poor nutrition;
• Having bad habits;
• Lack of active lifestyle;
• Provoking certain drugs;
• Injury in the reproductive system area;
• Hard labour;
• Irregular sexual intercourse;
• Environmental problems.

9 Ways to Boost Testosterone Levels Naturally

Intermittent fasting

The first and probably the most important way to increase testosterone in men naturally is intermittent fasting. What is its use? Studies show that fasting can increase hormone levels in men by almost 200 percent or even up to 400 percent. In addition, research from the University of Virginia Medical School noted that if a man did not eat a single calorie in 24 hours, his hormone levels increased by as much as 2,000 percent, as did his growth hormone levels.

During intermittent fasting, breakfast is skipped and the rest of the meals are as usual. There will be three meals a day: 1 at lunch, the second at 3 pm and the last around 6 pm This eating schedule will allow your organs to rest, especially the liver, which is so important for the balance of hormones in the body, including testosterone.

Strength and interval training

If you want to naturally increase testosterone levels and growth hormone in your body, then start lifting weights and do high intensity interval training. Go to the gym at least 3 times a week and lift iron. Perform 6-12 repetitions of a variety of strength exercises on a variety of muscle groups, including quads, hamstrings, back, shoulders, and chest. This way you will pump up the muscles of your body faster, and in just 30 minutes of strength training you will increase your testosterone levels several times.

Combine strength training with interval training or, as they are also called, explosive training, which will increase the level of human growth hormone. It has been proven that explosive training not only increases testosterone levels, but also prevents its decline and maintains it at normal levels. During explosive training, your goal is to give 90-100 percent effort in a short period of time to burn off the stored sugar (glycogen) in the body, and then rest for a while to recuperate and continue training.

As a result of such training, the human body burns calories over the next 36 hours and restores its vital energy reserves. In addition to this, interval training burns 3-9 times more fat, lowers heart rate and blood pressure, improves brain function by increasing blood circulation, and cleanses the body by stimulating the lymphatic system.

Healthy fats

Add more healthy fats to your diet. Most men with low testosterone eat a lot of fast food and carbohydrates. You need to eliminate these empty calories and add healthy fats that increase testosterone in the body.

The study, published in the journal Steroid Biochemistry, examined the effects of diet on sex hormones in healthy men. The results showed that when men reduced their intake of healthy fats, plasma androstenedione concentrations and free testosterone also decreased. This suggests that a diet low in healthy fats is one of the reasons for the decrease in the level of male hormone in the blood.

There are three types of healthy fats. The first is saturated fat. Not all saturated fats are healthy, so you need to be careful when choosing which one to eat. Healthy saturated fats are found in coconut oil, raw, fermented dairy products such as goat's milk kefir, yogurt, and homemade goat's or sheep's milk cheese. Store-bought dairy products are not recommended at all.

The second type of fats are omega-3 fatty acids. Try to eat salmon several times a week or purchase fish oil supplements. Flax seeds, chia seeds and walnuts are also useful sources of these acids.

And the last group of fats is monounsaturated fats. If you want to boost your testosterone levels with these fats, then eat avocado, almonds and olive oil every day.

Liver cleansing

The next step towards normalizing testosterone levels will be cleansing the liver. When the liver is not working properly, it negatively affects testosterone production. This is because the liver contains an enzyme that conjugates the 17-beta-hydroxyl group of testosterone.

A study published in the Journal of Gastroenterology and Hepatology states that “serum testosterone levels are reduced by up to 90% in men with cirrhosis and decline steadily as the disease progresses.” This suggests that liver health is critical to the production and maintenance of testosterone.

Reducing workload and stress

Attacks of anger, irritability, nervous breakdowns, resentment, anger reduce the level of testosterone in the blood. It’s not for nothing that they say that chronic stress kills quality of life.

Mental and physical exercise sometimes have a therapeutic effect and are actually necessary for the body. The problem is that if stress and strain are constant, the body gets stuck in a state where the production of cortisol (the stress hormone) occurs non-stop. A 2010 study published in the journal Hormones and Behavior clinically supported the "dual hormone hypothesis." Researchers have found that when cortisol is elevated, men's testosterone levels also rise, but soon after the situation stabilizes, testosterone levels are lower than they were before the cortisol surge. This means looking for ways to reduce stress and workload to keep the hormone at good levels. Write down a list of people you need to forgive, and then do it. You can do this by deciding to forgive the person, turning to God, or doing it personally. However it happens, it's really important. You can also turn to the Bible or read literature on personal growth, seek help from a psychologist, or go to church. In fact, you need to learn how to solve any difficulties and cope with all emotional problems, in particular with resentment, anger, anger and disappointment, and you will see that this will really help you cleanse and enrich yourself spiritually, also increase your testosterone levels naturally.

In this matter, you can also resort to the help of adaptogenic herbs that lower cortisol, such as ginseng. A study at the University of Hong Kong found that ginseng increased testosterone levels in rats, which is why it is considered a natural remedy for increasing testosterone levels.

Vitamin D

One of the most important nutrients for increasing testosterone levels is vitamin D3. In 2011, study results published in the journal Hormone and Metabolic Research

confirmed that vitamin D supplements increased testosterone levels in overweight men by 30 percent. D3 has also been proven to be used as a preventive and therapeutic agent against cancer!

If you suffer from a vitamin D deficiency, your testosterone levels will be very low. Therefore, go outside more often in sunny weather for 20-30 minutes to cleanse your body with the sun and get the necessary portion of vitamin D.

In one day without direct sunlight, your body does not receive 5,000 IU of vitamin D3. If your blood contains less than 50 IU of vitamin D, then you need to be in the sun twice a day for 20 minutes for 3 months until you reach the required 5000 IU. You can try everything in this world, but if your vitamin D levels are low, your testosterone will also be low.

Remove sugar from your diet

If you want to get your hormonal balance in order and increase your testosterone levels in the blood, the first thing you will need to do is eliminate sugar from your diet as soon as possible. The average American eats 12 teaspoons of sugar per day (about 2 tons over a lifetime). Sugar has been shown to reduce plasma testosterone levels in several ways.

According to the American Diabetes Association, type II diabetics are twice as likely to suffer from testosterone deficiency. Here's how it happens:

• When a person eats processed and sugary foods, blood glucose levels are constantly elevated.
• To help lower blood sugar levels, the pancreas works overtime to produce insulin, which helps move sugar from the bloodstream into cells where it is converted into energy.
• Eventually, the cells become so accustomed to the effects of insulin that insulin resistance develops, which leads to type 2 diabetes.

If you have diabetes, the body is not able to produce enough testosterone, so doctors recommend that diabetics take hormone tests, especially if the symptoms of testosterone deficiency mentioned above appear.

If you follow the recommendations in this article, you will undoubtedly succeed in the fight against testosterone hormone deficiency.

Quality sleep

According to an article from the journal Contemporary Insights into Endocrinology, Diabetes and Obesity, getting enough sleep and timing it the right way are two of the most effective natural ways to increase testosterone levels. Most people need about 7 hours of sleep each night, and it's important to reap the full benefits of sleep between 10pm and 2am.

Your body's circadian rhythm resets every night and gets rid of chemicals like cortisol, which is extremely beneficial and necessary for hormone balance. I even heard one endocrinologist claim that one hour of sleep between 10 pm and 2 am has the same restorative effect on the body as two hours of sleep before or after this time interval!

Ideally, it is best to go to bed around 10 pm and wake up around 6 am for optimal hormonal balance.

Low percentage of body fat

According to Dr. Gary Wittert, president of the medical school at the University of Adelaide, Australia, losing weight and increasing testosterone are linked.

And this is actually true, because the negative impact of factors on testosterone levels, such as insulin resistance and poor sleep quality, are directly related to excess weight. The way to solve this problem was mentioned above, you just need to exclude any types of processed sugars from your diet, because they are what lead to insomnia, obesity, diabetes and countless hormonal disorders.

Sources:

• https://www.coachmag.co.uk/lifestyle/1558/10-ways-boost-testosterone
• https://draxe.com/natural-testosterone-boosters/