Testosterone is the primary male sex hormone. A well-built body, physical strength and sexual desire are associated with this hormone. Many specialists in bodybuilding and strength training have studied testosterone intensively.
In this article, we’ll discuss the main methods to naturally increase the primary male hormone. We assure you that you can trust the information here, as we only provide scientifically tested and proven facts and research.
What is testosterone?
Steroid hormones such as androgen are responsible for typical masculinity. Testosterone is the primary androgenic hormone that regulates the body’s immune system, libido, sexual energy, and locomotor system.
Of course, the amount of testosterone is normally higher in men than in women. Its levels are different for every individual, but these are the average figures:
- 300-1.000 ng/dL in men;
- 15-70 ng/dL in women.
This difference is noticeable simply from observation. As women have low levels of testosterone in their blood, even after training with bar-bells and dumbbells their body cannot grow to the size of bodybuilding men’s unless they take testosterone booster supplements.
Note: The level of testosterone in men decreases with age.
What causes low testosterone?
There are several possible causes of low testosterone levels:
- lack of calories;
- low-fat diet;
- depression and stress;
- certain medications;
- little sexual activity;
- over-nutrition and obesity;
- overdose of contraceptives;
- sleep deprivation.
The typical signs of low testosterone
Scientists have identified a number of signifiers of low testosterone:
- lack of, or low libido;
- body fat;
- chronic fatigue syndrome;
- loss of muscle mass;
Furthermore, American doctor Spencer Nadolsky believes that adipose tissue can transform testosterone into a female hormone estrogen. This explains why obese men typically have large breasts.
It’s no secret that testosterone helps to build muscle mass and maintain a healthy body shape. Therefore, having optimal levels of this hormone means not only a strong body but also good health in general.
How to increase testosterone in the blood
Weight training is one of the best ways to increase testosterone. American researcher William Kremer claims that strength training exercises can increase testosterone and growth hormones within 30 minutes.
People often ask how to train correctly. Fitness expert Brad Shoenefeld answers this question in his research The Mechanism of Muscle Hypertrophy and Its Application to Strength Training, which was published in 2010. His main training rules are the following:
- do multi-joint exercises;
- do about 4 sets;
- do 6-12 repeats;
- rest between sets for 1.5 minute;
- train at a moderate pace: you should put down the weights within 4 seconds, not less;
- don’t train for more than an hour;
- don’t train until you feel utterly exhausted.
Exercise physiology specialist Jim Stoppany explains that to increase testosterone, you should eat properly and take in a sufficient amount of calories. Malnutrition inhibits the production of testosterone-catalyzing enzymes in the body’s seminal glands, so your overall level decreases. However, too many calories will have a negative effect, because adipose tissue will start to transform the male hormone into the female hormone.
Researchers carried out several nutrition studies and the results showed that a vegetarian diet can cause testosterone levels to lower. Vegans and vegetarians generally have a significantly lower level of the male hormone than people who eat meat. This means that men should include meat products in their diet such as pork, beef, poultry and fish.
Exercise physiology specialist Jim Stoppany believes that the first step to naturally increase testosterone is to eat a balanced diet and take in an adequate amount of calories.
Fat and fatty foods should constitute about 30 percent of your total daily food intake. Don’t eat the polyunsaturated fats that are found in sea fish, sunflower and corn oils. Try to eat more monounsaturated foods such as olive oil, nuts and avocado. Also, choose saturated fats, if possible, by replacing red meat with white meat, and eat lots of egg yolks and dairy products.
The results of scientific research indicate that a diet rich in saturated and monounsaturated fats is beneficial for its androgen-increasing effects. It’s also been shown that a small amount of fat at dinner or supper can have a negative effect on testosterone levels. The body then requires eight hours to restore the previous levels of this hormone.
- fat should constitute about 30 percent of your total daily intake of food;
- choose saturated and monounsaturated fats;
- evenly distribute the amount of fat in your meals over the course of a day.
Vegetables are an essential element of a healthy and balanced diet – i.e. cauliflower, cabbage, broccoli, cabbage, turnip etc. These cruciferous vegetables contain indole-3-carbinol, and this substance decreases the body’s production of estrogens. Consequently, the negative effect on testosterones is reduced.
Researchers have shown that dehydration after training inhibits the production of androgen.
Foods rich in vitamins and minerals
Eat foods rich in vitamins and minerals like zinc, magnesium and vitamin D:
- Zinc. You should eat meat to get more zinc. Zinc additionally promotes the production of testosterone.
- Vitamin D. This vitamin regulates the production of testosterone in men. Foods rich in vitamin D include oily fish, beef liver, pork, yogurt, milk, and oats. When people spend most of their time inside and don’t receive sufficient vitamin D from sunlight, food is not enough to restore adequate levels of this vitamin in the blood. We recommend that you take vitamin D supplements if this is the case for you.
- Magnesium. Magnesium can increase testosterone by lowering the level of sex hormone-binding globulin. Eat sesame, pumpkin seeds, jacket potatoes and nuts. These foods contain plenty of magnesium.
- Get sufficient sleep
Testosterone is produced as you sleep, so men need to get enough sleep at night. Try to sleep at least eight hours per night. Studies showed that the level of testosterone dropped by 13 percent in men who didn’t get adequate sleep.
- Take time to relax
Avoid stressful situations and practice meditation and relaxation techniques. Regular meditation increases the level of the male hormone as well as the growth hormone.
- Engage in sexual activity
Regular sex increases testosterone levels while sexual abstinence lowers the level of the male hormone. This correlation has been scientifically proven.
In this article, we detailed several methods to increase your testosterone levels. Follow all the guidance and recommendations and you’ll no doubt achieve positive results.
You’ll have a quality body if you do strength training, follow a balanced diet, relax and avoid stress.
These methods are more effective than any dietary supplements.