To a certain extent, every man has it in his own hand to increase or possibly lower his testosterone production. A beer belly or components in plastic can slow down the formation of testosterone. FOCUS Online explains how to raise your testosterone levels in eight steps.
A sufficiently high testosterone level is desirable for every man. The hormone formed in the gonads, especially in the testicles, is not only associated with masculinity and potency but also has an anabolic effect, ie it builds up muscles and fat. A sufficiently high testosterone level is associated with a long life.
Accordingly, men with testosterone levels that are too low have an increased risk of cardiovascular diseases such as heart attack and stroke, but also metabolic diseases such as diabetes. However, the production of the masculinity hormone in the testicles decreases around the age of 35. The standard value of 12.4 to 30 nanomoles per liter of blood serum (depending on the measurement method of the laboratory) then drops by about one percent per year.
So it is definitely desirable to have enough testosterone, “not just to live longer, but to fill it with more lives every day,” says Frank Sommer, andrologist, urologist and president of the German Society for Men and Health. Because testosterone undeniably means more quality of life for men.
Exercise, certain foods like oatmeal and broccoli can increase testosterone production. The posture also has an amazing impact.
Signs of testosterone deficiency
A doctor’s blood test is often not necessary to recognize that too little testosterone is active in the body. Possible symptoms of testosterone deficiency are:
- Muscle strength decreases
- Decrease in libido
- significantly less sex than before
- faster weight gain than usual
- Upset
- sleep disorders
Raise testosterone levels without medication
Pronounced, detectable testosterone deficiency compensates for medication. But this testosterone replacement therapy can have side effects, such as hair growth on the body and weight gain.
“Another option is to bring the body’s own testosterone production up to speed through lifestyle changes,” says Frank Sommer. The important, biologically active testosterone increases through certain measures.
Because not all testosterone molecules that swim in the blood also dock on the cells and work with them. Two different proteins in the blood, albumin, and SHGB (sex hormone binding globulin) block the male hormone. This is why it is important, by the way, not only to have the hormone level in the blood measured in the testosterone test, but also the testosterone binders albumin and SHGB. The urologist or andrologist can use these three parameters to calculate the biologically active testosterone. The value should be over 0.074 nanomoles per liter.
The following eight measures are particularly recommended to increase the biologically active testosterone:
1. Interval training
Interval training is the most effective. Frank Sommer, who has already carried out several studies on this topic, recommends sport as the most important measure to produce more biologically active testosterone: “Twice 20 minutes three times a week, alternating with strength and endurance training such as running, has been shown to increase testosterone levels by 40 percent. “
Or simply train according to the 3x3x3 program that Sommer developed especially for men in their prime. This means: You perform three fitness exercises three days a week, which takes a total of three minutes.
If you overdo the training, you risk the opposite, namely a drop in testosterone levels. For example, marathon runners can have well-trained leg and Pomus muscles but lack testosterone.
2. Reduce belly fat
Men who have a waist circumference of more than 94 centimeters should definitely lose weight. Because the fat deposits around the middle of the body form the female sex hormone estradiol with the enzyme aromatose from testosterone. This makes the man even fatter, the libido decreases.
3. Save calories, especially in the evening
In general, light fasting has a positive effect on testosterone levels. “Ultimately, the daily calorie balance is decisive, but the absence of carbohydrates from white flour and sugar in the evening significantly increases the morning testosterone values,” explains Frank Sommer.
4. Vitamin D
Too low a vitamin D level is often associated with a low level of testosterone. “Why a vitamin D deficiency reduces testosterone has not yet been scientifically clarified,” reports the expert. But a connection has been proven. Men should, therefore, get some sunlight on the skin every day and possibly take vitamin D tablets.
5. The “Testosterone Diet”
Certain foods promote the formation of testosterone. These are, for example, oatmeal. They contain special phytochemicals called avenacosides (natural steroid saponins) that raise testosterone levels. Men should, therefore, eat oatmeal muesli or porridge in the morning. Incidentally, the testosterone effect of oats has long been known and this is probably why high oat rations for horses are discouraged – otherwise the horses become too active and aggressive, which is typical of the negative side of the male hormone.
In addition, unsaturated fatty acids such as nuts, almonds, hemp oil, and safflower oil are important for the formation of testosterone. The advice is to use a handful (unsalted) nuts daily and use vegetable oils for cooking.
Cruciferous vegetables, i.e. broccoli, spinach, lettuce, kale, are also important foods for men. Green vegetables contain the secondary plant substance indole-3-carbinol. This substance is a natural aromatase inhibitor, so it prevents the formation of estradiol from testosterone. In addition, it binds the testosterone inhibitor SHGB in the blood.
Soy, which has long been discredited for lowering testosterone levels in men because of its phytoestrogens, is harmless. It does not affect the testosterone balance in men, so it does no harm – on the contrary: soy reduces harmful cholesterol in the blood.
6. Sleep well and relieve stress
Lack of sleep and too much psychological stress cause the body to produce more stress hormones like cortisol. Cortisol is an antagonist of testosterone and lowers the proportion of biologically active male hormone. Adequate sleep and reducing stress is therefore also important in connection with testosterone deficiency.
7. Affect testosterone through the psyche
Yes, it actually works. The correct posture is crucial: men who confidently sit with their arms folded behind their heads, their upper bodies stretched out and their feet aside or their legs open increase their testosterone levels – compared to those who sit despondently, pull their shoulders forward and they Legs cramped together.
In a study, Frank Sommer analyzed the testosterone levels of men who took these poses – before and after posing. The testosterone level rose under self-confidence by 40 percent and probably stayed that high for about half an hour, according to the astonishing result. Frank Sommer: “Hardly any medication has such a strong influence on the body.”
8. Avoid plastic
Certain substances in plastic material, the so-called endocrine or hormone-active substances (EAS) like that
- Plasticizers phthalic acid esters/phthalates (in tiles, wallpaper, soft plastic material) and
- Bisphenol-A (BPA), especially in packaging, but also in the coating of canned food
affect the hormonal balance negatively. Studies show that exposure to phthalates in the urine can be demonstrated. And high urinary phthalate levels are associated with low testosterone levels. Bisphenol-A is suspected of also negatively affecting sperm. The pollutants often pass from packaging to content. Best advice (also for the environment): Even if EAS can already be found in our entire environment, try to avoid plastic wherever possible.
Conclusion
In order to naturally boost testosterone production, the man has many options: exercise regularly, lose weight, eat healthy foods with oatmeal, green vegetables and nuts, adequate sleep, a certain posture and, last but not least, no plastic. And this not only benefits the hormonal balance and can give you years of life, but also promotes your health in general.
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