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How to Increase Testosterone - 10 Ways to Get Higher Testosterone Levels
Testosterone is an endogenous hormone. It is particularly well known in the fitness industry because it is said to have a muscle growth-promoting function. But can you increase your testosterone level? We clarify!
Functions of the hormone
testosteronecounts as that Muscle hormone absolutely. It is not for nothing that numerous circulate Tips and tricks to manipulate the test scores. But does an increase even make sense? To answer this question, let's take a quick look at what the sex hormone does:
Testosterone is the body's own sex hormone. It is also known colloquially as the “men’s hormone”. This is testosterone also produced in the female body. And that's important too! Because next to larger muscles, prominent facial features and denser hair and beard growth, testosterone has other functions. Studies show that the hormone, among other things, the Transport of certain messenger substances in our body, ours Cardiovascular system and our Bone health¹.
It is not uncommon for a defect of testosterone with Depression, feeling down, and mood swings connected. Clearly - because if you have too much or too little testosterone in your body, there is an imbalance in the hormonal balance. In this state your emotions can already ride a roller coaster!
How do you recognize a deficiency?
The symptoms of testosterone deficiency are different. They mostly affect physical, mental or sexual well-being. So can Depressive moods, hair loss or a falling libido are the first signs be². However, as a layperson, clearly identifying a deficiency in the hormone is quite difficult.
If you feel you are suffering from a testosterone deficiency, we recommend that you consult a doctor. This can accurately measure your hormone levels and tell you whether an increase in testosterone level makes sense for you. Regardless of whether it is natural or not - we generally recommend that you take an active Always change your hormone balance under the supervision of a doctor or to carry out experts you trust.
Boost Testosterone: Home Remedies
It is not uncommon for men of this world to hope for better muscle growth through an increased testosterone percentage. Artificial hormone preparations are not always necessary for this. As you are different from yours Increase muscle growth we explain to you in our article for fast muscle building. If you have your Increase testosterone levels naturally there are several options. The most popular home remedies to increase testosterone we have examined and summarized for you:
Avocado, salmon, nuts and the like for unsaturated fatty acids
Testosterone is made from cholesterol. As a result, a high fat diet can affect many unsaturated fatty acids favor your testosterone production. You can find good fats in Avocados, salmon, nuts, seeds and high quality oils like olive oil. In general, you should try to eat a lot of good fats and low in saturated fats. You can find out more about this in our Technical article on fats.
The fitting Prescription to Boost Testosterone you are guaranteed to find it with us. How about, for example Oven vegetables and salmon? It is a light meal, with almost no carbohydrates and lots of good fats. You can find more recipes in our overview.
Cheese, beans, yogurt, and fish for zinc
Zinc is an important one Part of numerous enzymes and proteins. It is involved in a variety of reactions in the body, including cell growth and various metabolic processes. He'll also get a Testosterone-increasing function is said to be ³. As a rule, men have a higher zinc requirement than women. Usually one is enough balanced nutrition, around Zinc in sufficient quantities take to you. Reach for cheese, beans, yogurt, meat, seafood or nuts more often.
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Soak up the sun for vitamin D.
Vitamin D promotes normal testosterone release and all associated metabolic processes in our organism⁴. Vitamin D is also known colloquially as the sun hormone. Already 15 minutes of sun a day can be enough to meet your vitamin needs. Also in Eggs, herring, salmon and avocado is a lot compared to other foods Vitamin D contain.
Garlic for allicin
In Garlic and other leek-like vegetables is a comparatively high proportion of Contain allicin. Allicin is a sulfur-like amino acid that is antibacterial and Inhibiting cortisol should work. Cortisol is also known as the stress hormone. It's kind of a Opponent of testosterone and can inhibit production⁵. The question here is whether you want to eat that much garlic all the time, or rather look for a different solution.
Not only eating right, but also a short fasting period can increase your testosterone levels. According to a study, one already takes care of it daily, short fasting period for that Testosterone increases noticeably in the body⁶. Intermittent fasting is an easy way to add a short fast to your daily routine. Intermittent fasting fans plan theirs Overnight fasting. For example, you would start fasting in the evening after dinner and eat something again at lunchtime the next day.
Weight training and interval training
Exercise is good for your health. It's no longer a secret. But exercise is also an effective booster for your testosterone release. Studies have shown: ever the more intense the training, the higher the increase⁷. This applies to both men and women. That is why weight training and interval training are particularly suitable for increasing your testosterone levels in the body noticeably.
In contrast to conventional cardio training, it has Interval training the advantage that you train in phases. Thereby alternate several rest and exertion phases from. Interval training can be done in almost any sport, such as jogging, swimming, cycling or bodyweight training. For example, you could alternate between sprinting for a few minutes and running slowly for a few minutes on the treadmill. A known method of interval training is the so-called HIIT concept.
But also Weight training can your Increase testosterone⁸. If you prefer to lift heavy weights in the gym, you should preferably do this Basic exercises carry out. The advantage of these exercises is that in addition to many small muscle groups, all of them large muscles are claimed. This in turn means that more testosterone is released in the body. The basic exercises include:
- Bench press
- Shoulder press
- row if necessary
So that you don't go wrong with training, pay attention to a correct implementation. Get our muscle building guide. There you will find detailed exercise descriptions, appealing images and expert tips for successful training. Alternatively, you can also check out ours free training plan download with all the basic exercises.
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Get enough sleep
One of the easiest ways to increase your testosterone is to get enough sleep⁹. Because above all Our body produces many hormones during the night. On average, a person needs 8 hours of sleep. If you often don't sleep enough, you not only risk not being well rested and fit the next day. Your hormonal balance can also get mixed up as a result. Do you often sleep badly? Then try one of our tips against insomnia.
Increase testosterone: medication
To increase the testosterone levels in the body in both men and women, there are numerous products on the market. Before you try your Testosterone levels with the help of medication or supplements to increase, you should go to one Professional turn. A doctor can do yours Examine the hormonal balance closely and choose the best treatment method for you. Often it is enough to change something in your diet. Because many Micronutrients influence our hormonal balance and support normal testosterone production.
Dietary supplement as a test boost
If you often fail to adequately cover your micronutrients, dietary supplements can be a useful support. In no case should they replace a healthy and balanced diet. Zinc and vitamin D. are often used for Increase in testosterone levels used. When choosing supplements, always pay attention to them Quality and Manufacturing. You can find out which other products can be useful in our article on dietary supplements.
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Boost testosterone with BCAAs?
Taking BCAAs in conjunction with a crisp exercise program can also help Testosterone levelsincrease¹⁰. BCAAs are considered correct among the supplements All-rounder for muscle growth. BCAA stands for “Branched Chain Amino Acids”, which means “branched chain amino acids” in German. This includes three of the essential amino acids: leucine, isoleucine and valine. These play one important role in muscle quality and provide you with sufficient energy during training.
In addition to zinc, vitamin D and BCAAs, you also have the opportunity to try herbal remedies. In some plants there are so-called Phytoandrogens contain. They are kind of them herbal version of testosterone. The increased consumption of foods with a high proportion of phytoandrogens becomes a positive effect on testosterone production Said to be in humans. However, this assumption has not been scientifically proven.
The following plants contain comparatively many phytoandrogens:
- Nettle root
- Pine nut extract
- Olive leaf extract
- Pine pollen
- Erd-Burzeldorn, also called Erdsternchen
There are different ones so that you don't have to consume all the ingredients individually Supplements that unite all plants. When choosing, we recommend that you make sure that the products really do 100% made on a vegetable basis are. Ideally, you should check with your trusted doctor beforehand.
Avoid testosterone killers
Often we want a miracle pill to solve our problem. But instead of just looking for ways to increase your testosterone levels, you should also look for some Avoid testosterone killers. Because the cause of one Testosterone deficiency is not infrequently one too owed to an unhealthy lifestyle. So can Obesity, stress, lack of sleep and excessive alcohol and nicotine consumption negatively affect your testosterone production. By changing unfavorable living conditions, you can do a lot for your health!
High body fat percentage
Various studies have shown that to be common obese people affected by testosterone deficiency are. The reason for this may be the increased body fat percentage. However, this is not clearly proven. Incidentally, the so-called Men's breasts are not a clear indication for that one Testosterone deficiency prevails. The causes of fat accumulation in the chest area in men are very different. In any case, regular exercise and a bend healthy and balanced diet an imbalance in the hormonal balance and also reduce your body fat percentage.
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Alcohol and nicotine
Also excessive alcohol consumption can negatively affect testosterone production. Above all, beer, which is actually considered the men's drink par excellence, is anything but testosterone-boosting. The reason for this should be in the Hops contained in beer be. This is one of the phytoestrogens, which, in contrast to the phytoandrogens, our body plant estrogen supplies. But also the excessive consumption of other alcoholic beverages have a negative influence on the hormone¹¹.
Smoking isn't exactly good for your health - that's no secret either. But whether that is contained in the cigarettes Nicotine doesn't just harm your lungs, but also negatively affects your testosterone level, has not yet been clearly clarified¹².
Stress and lack of sleep
Stress and the health consequences are no longer uncommon in our society today. As an everyday companion Stress also affects our body's hormonal balance¹³. Because in stressful situations, our body releases cortisol. This hormone negatively affects testosterone production. Especially when young men from a testosterone deficiency prolonged stress is a common cause.
The same applies to lack of sleep: If you sleep too little for a long period of time, you risk high testosterone losses. According to research, can only 4 hours of sleep per night compared to 8 hours already to This can lead to losses of up to 60 percent¹⁴. The reason for this is the absence of the so-called REM phase. During this phase we are in deep sleep. Our brain instructs the body to produce hormones during this time. We get insufficient sleep, we have ka REM phase more. As a result, will no or only a few messenger substances for hormone production generated. As a result, hormone production also decreases.
Therefore, always make sure you get enough sleep. Be in the cut 8 hours of sleep recommended. Also Rest periods in between help your Lower stress levels. A suitable method for this is power napping. This is a short nap of a few minutes.
Measure testosterone levels
The testosterone level is measured by the doctor using a blood count. The internationally accepted normal range of the testosterone balance in men is:
Total testosterone:> 12.1 nmol / L
free testosterone: 243 pmol / L¹⁵
The value for women is far below. Various studies have also shown that the testosterone level from the age of 45 decreases by approx. 0.4 - 1 percent per year. This decrease is physiologically conditioned and can be intensified by concomitant illnesses or the above-mentioned “testosterone killers”.
Increase testosterone in women
Man or woman - the hormone is produced naturally in both sexes. But in contrast to men, women often feel a high testosterone level as a pain. So can a Excess of the hormone in women to uncomfortable facial hair, one lower voice and the Missing your period to lead.
But too little testosterone is not good either. So can a defect of the hormone in women too sexual aversion lead, especially in menopause¹⁶. Treatment methods for increasing testosterone in women are still in their infancy. However, investigations can result not just the same preparations be used, like men.
Testosterone is in the body of many involved in different functions. The hormone has been found in both men and women Influence on physical, mental and sexual well-being.
You can your Boost testosteroneby yourself Eat healthy food, get enough sleep, reduce stress and you regularly active in sports. You should always discuss the supplementation of hormone-boosting preparations with a doctor.
A excessive alcohol consumption and lack of sleep can have a negative effect on testosterone levels. Such confounders are also called Testosterone killer designated.
Women also need sufficient testosterone. So far, however, there is only few studiesthat the Connection to a testosterone deficiency or an increase in the hormone and resulting health consequences for women examine. To increase testosterone, however, you should not simply use the same preparations as men.
Vineet Tyagi et. al (2017): Revisiting the role of testosterone: Are we missing something?
Alvaro Moraled et. al (2015): Diagnosis and management of testosterone deficiency syndrome in men: clinical practice guideline
A S Prasad et. al (1996): Zinc Status and Serum Testosterone Levels of Healthy Adults
S mushroom et. al (2010): Effect of Vitamin D Supplementation on Testosterone Levels in Men
Saleem Ali Banihani (2019): Testosterone in Males as Enhanced by Onion (Allium Cepa L.)
S Rödjmark, A Asplund, S Rössner (1989): Pituitary-testicular Axis in Obese Men During Short-Term Fasting
Hiroshi Kumagai et. al (2016): Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone
Jakob L Vingren et. al (2010): Testosterone Physiology in Resistance Exercise and Training: The Up-Stream Regulatory Elements
Gary Wittert (2014): The relationship between sleep disorders and testosterone in men
Mehrnoosh Bahadorani et. al (2019): Effects of Branched-Chain Amino Acid Supplementation and / or Aerobic Exercise on Mouse Sperm Quality and Testosterone Production
Antonio Bianco (2014): Alcohol consumption and hormonal alterations related to muscle hypertrophy: a review
Jie Zhao et. al (2016): Cigarette Smoking and Testosterone in Men and Women: A Systematic Review and Meta-Analysis of Observational Studies
Brigitte M Kudielka and Stefan Würst (2010): Human Models in Acute and Chronic Stress: Assessing Determinants of Individual Hypothalamus-Pituitary-Adrenal Axis Activity and Reactivity
Victor H-H Goh, Terry Y-Y Tong (2010): Sleep, Sex Steroid Hormones, Sexual Activities, and Aging in Asian Men
Ärzteblatt (2020): Testosterone Deficiency in Old Age: Normal or Pathological?
Rabikul M Islam et. al (2019): Safety and efficacy of testosterone for women: a systematic review and meta-analysis of randomized controlled trial data
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