5 methods to increase your own testosterone levels

Author: Slauta Alexander - sports nutrition specialist and gym trainer.
2014-11-01

Testosterone is the main male sex hormone, classified as an androgen. It is secreted by the seminal glands in men and the ovaries in women. The adrenal cortex also synthesizes testosterone in both sexes. Testosterone is involved in the formation of male reproductive organs. The level and secretion of this hormone is regulated by the pituitary gland.

We are currently interested in this hormone because the higher its level in an athlete's blood, the higher the athlete's:

• Strength indicators,
• Stamina,
• Muscle mass,
• Lower percentage of fat deposits.

Therefore, many anabolic steroids, which are derivatives of testosterone, are widely used in bodybuilding at various stages of preparation (cutting, bulking, etc.).

But we are not talking about synthetic hormones right now, but about our own (endogenous) ones. The goal of anyone familiar with strength sports and involved in fitness is to maintain a high level of endogenous testosterone. So, below will be listed methods for increasing your own testosterone levels.

1. Normalizing Nutrition

To initiate the complex process of hormone production, the body requires many substances. You need to ensure a normal intake of substances such as:

Fats. The source of cholesterol is fats. Cholesterol is involved in the formation of testosterone. So, it's important to pay attention not only to protein as a primary building component for muscles and hormones but also to fats and carbohydrates. In particular, it's advisable to consume polyunsaturated fats (seafood). As for carbohydrates, it’s better to choose those with a low glycemic index. This means limiting yourself in confectionery and baked goods.

Minerals. The building material for the structure of testosterone is zinc. The intake of this mineral should be monitored, ensuring there is no deficiency. Zinc is found in seafood and nuts. Significant components also include magnesium, calcium, and selenium, which are involved in testosterone synthesis.

Vitamins. The biosynthesis of the male hormone greatly relies on vitamins from group B, C, E, and F (polyunsaturated fats). Vitamin E protects testosterone molecules from degradation. All other vitamins are involved in the structural synthesis of the hormone.

Water. Consume an adequate amount of water, and ensure it is clean and non-carbonated. The acids found in carbonated water can provoke calcium loss from the body. The daily water norm for a person is at least 2 liters.

2. Normalizing Weight

If you have excess weight in the form of fat deposits, you should normalize your diet by reducing caloric intake and improving the quality of consumed products. Extra fat deposits contribute to decreased testosterone levels due to the conversion of testosterone into estrogen (the female sex hormone) in fat tissue. Therefore, when you see an overweight man, his body composition often resembles that of a woman.

3. Regular Weight Training

Men have always been stronger than women, thus systematic training in the gym, especially in strength styles, can stimulate the production of testosterone as well as growth hormone. Both of these hormones are anabolic. Consequently, gym workouts will promote muscle mass gain and reduce subcutaneous fat.

When planning workouts, focus on large muscle groups, such as: legs, chest, back. Specifically, performing compound exercises like:

and so on – is capable of increasing the levels of your primary anabolic hormones in the blood, including testosterone. Exercises targeting smaller muscle groups, such as the abs, biceps, and triceps, will not stimulate your hormonal system.

4. Avoid Bad Habits

Alcohol negatively affects testosterone levels. It can convert testosterone into estrogen. Besides affecting testosterone, alcohol negatively impacts the entire body. However, moderate consumption of red wine, one to two glasses a week, is acceptable. This will not interfere with your endogenous testosterone production. Moderation is key.

5. Avoid Stress

Under stress, the body produces cortisol, a catabolic hormone that reduces testosterone production. Therefore, normalize your sleep, aiming for at least 7-8 hours a night. Pay attention to the duration of training, as overly long workouts can risk pushing you into a catabolic state. Avoid feelings of hunger.

Conclusion

If you follow the recommendations and methods outlined above, you can not only increase your testosterone levels (approximately by 20% - 40%) but also exceed normal levels and progress in building muscle mass. Additionally, you can lead an active lifestyle and feel healthy and full of energy. Good luck and anabolic gains to everyone!

Personal Fitness Training by the Author of This Article:

• Development of online training and nutrition programs;
• Weight loss and correction;
• Muscle mass gain;
• Physical rehabilitation for various conditions (including back issues);
• Rehabilitation after injuries;
• Contacts: VKontakte, Instagram, YouTube, VIBER: +375291503882