Advice 1: 55 ways to raise testosterone levels. The complete guide

Work made from the APE man, and testosterone – a man a man. Will a man, a poet or a fighter, a winner or a loser depends a lot on the testosterone.
55 ways to raise testosterone levels. The complete guide


Reviewed methods of how to increase testosterone in men, the most effective in the complex. Following them, it is possible to achieve not only good health and great success, both in public and in sexual life.

Experts call testosterone the hormone which made a man a man. Testosterone level largely determines the sexual orientation and behavior of men. Sculptural modeling muscles on his broad shoulders, more active than women metabolism, the ability to procreate? This is not a complete list of functions of testosterone in men's body. Men with reduced by 10-12% levels of testosterone, the male sex hormone effeminate, soft, sensitive. Conversely, those who have high levels of testosterone in the blood 10-12% above normal, very aggressive, low sense of self-preservation.

Functions of testosterone

1. The increase in muscle mass
2. Fat burning
3. Activation of metabolism
4. Strengthening bone
5. Protection against cardiovascular and other diseases
6. The provision of secondary sexual characteristics and erection
7. Control of sperm production and their ability to fertilize
8. Maintaining the increased interest in the female sex
9. The extension of youth and increase life expectancy
10. Recharge your cheerfulness and optimism
11. The formation of the male character offensive, active, enterprising, fluent, fearless, reckless, prone to adventures and improvisations.

Symptoms of decreased testosterone levels

1. Decreased libido
2. Erectile dysfunction
3. Decrease the brightness of orgasm
4. Reducing sexual body hair growth
5. The decrease in the volume and density of the testicles
6. Irritability
7. Reduced ability to concentrate
8. The decrease of cognitive functions,memory
9. Depression
10. Insomnia
11. Reduction of "life energy"
12. Reduced muscle mass and strength
13. The increase in the amount of adipose tissue
14. Osteoporosis
15. The lowering of the tone and the thickness of the skin (sagging skin)

So how can you boost testosterone levels, absolutely safe for health?

General rules

1. The first method is more psychological in nature. The case in playing condition, which usually maintained a normal level testosterone hormone. We are talking about the necessity of victories. This option is the fastest way to increase the production of the hormone in the body. It is enough to set ourselves realistic goals and achieve them. You'll soon see that the amount of male Harmon is really increased.

2. Think like a man. To feel like a man, you have to think like a man! What is our purpose, why we are born? Be confident in yourself and in relationships with the opposite sex!

3. Keep yourself in sexy shape. Watch movies with erotic content, buy men's magazines. Regularly attend dance floors, meet with the girls. The more you will have friends, the better. Not worth chasing number of sexual contacts. Even the simple daily interactions with the girls boosts the secretion of testosterone.

4. Think about sex. This may seem a little strange but when you think about sex, you stimulate the workings of testosterone.

5. Equals biorhythms. Put sexy, sporty and employment records, when the testicles are thrown into the blood large quantities of testosterone: 6-8 and 10-14 hours. From 15 to 24 hours, try not to strain the term " hormone "factory" is functioning at low speed. The maximum number of hormone at 7 am, which was the lowest level of the testosterone reaches to 8 PM.

6. Sex in the morning. In addition to burning a few extra calories every morning, you get a surge of testosterone. So us men have one more extra reason to stir up his girlfriend in the morning.

7. Laughter and rest. Cortisol – the main enemy of testosterone. Cortisol blocks testosterone production and increases estrogen levels. Laugh, release stress, and you can be sure that Your testosterone levels will soon increase.

8. A good night's sleep. Sleep longer than 7-8 hours can disrupt your circadian rhythm. So do not be surprised if after many hours of work, visit dirty websites, and club until the morning, your sex drive will begin to break down. Try night for 7-8 hours good sleep. Go to bed no later than 11 PM.

9. Burn extra fat. Fat promotes the secretion of estrogen. Therefore, in men with "beer belly" feminine features (wide hips, narrow shoulders, breast enlargement). If your mass is 30% more than ideal weight, normal production of testosterone can be forgotten.

10. Don't be afraid to sunbathe. The sun is very important for improving testosterone levels. And it's not just the vitamin D, the sun plays a very important role in the functioning and rejuvenation of the human body. This does not mean that you should look as meclomen"=) Just keep in mind that at least occasionally the sun should break through your t-shirt! According to a study conducted by researchers from the Medical University of Graz, Austria, published in the journal "Clinical endocrinology" vitamin D tanning increases testosterone in men. Since vitamin D is produced by the body exposed to the sun's rays, scientists recommend that light-skinned people, at least 15 minutes daily to the sun on hands and face, while people with dark skin may need three times more time. The researchers tested the relationship between vitamin D and testosterone on 2299 men for several months. They found that levels of vitamin D and testosterone levels peaked in the summer months and falling in the winter. They also found that men who had at least 30 ng of vitamin D in every milliliter of blood had the highest levels of circulating testosterone.

11. An excess of estrogen and xenoestrogens. To get rid of excess estrogen, which reduces testosterone production in your body, you can eat more raw cruciferous vegetables, such as lettuce, cauliflower, Brussels sprouts, broccoli, Bok Choy, radishes, turnips. These vegetables contain a substance called diindolylmethane, which helps the body get rid of excess female hormone. Also you can eat more fiber to naturally cleanse your body and get rid of the toxins that cause excess estrogen. Most fruits and vegetables, nuts and legumes contain large amounts of fiber. Ksenoestrogena are man-made estrogens that are contained in pesticides, artificial growth hormones and steroids, air fresheners and plastic containers. Ksenoestrogena increase the level of the female hormone, reduces testosterone levels. So try to avoid the consumption of fruits and vegetables containing pesticides, animal products (meat and dairy products), grown using artificial growth hormones and steroids. For food storage and water use cookware made of glass, not plastic, as plastic products usually contain xenoestrogen. Do not use perfumes or air fresheners, which as one of the ingredients contains paraben, it is xenoestrogens.

12. Say goodbye to alcohol. To maintain a healthy level of testosterone, and good erection, you need to get rid of alcohol. Alcohol affects the endocrine system, causing your testes to stop production of the male hormone. The alcohol causes production of the stress hormone cortisol. Which breaks down muscle fibers. About the dangers of alcohol to the body of the athlete they know everything. Besides the negative impact on the internal organs, it also contains estrogen, which further suppresses own testosterone. In addition, the alcohol washes away from the body zinc. To a greater extent all this applies to your favorite beverage men - beer. If you have to choose between beer, vodka or cognac, prefer more hard liquor (vodka, cognac).

13. Smoking. Scientifically proven that nicotine and cotinine in cigarettes also inhibit and reduce the production of testosterone.

14. Overheating of the testicles. Your testicles must have a temperature a few degrees below the temperature of the body to function better and increase the production of testosterone. If you wear tight underwear, tight jeans, take a long hot bath, keep the laptop on my knees or doing other things, leads to overheating of the testicles, you will prevent production of testosterone.

Nutrition, vitamins and minerals

15. Eat often in small amounts. Under the "more" refers to 5-6 times a day. Goal: to speed up the metabolism. You know, the better your metabolism, the faster the process of burning fat and, therefore, improves the production of testosterone. It is important that your body naturally increases the testosterone levels by providing a slow and steady feed flow. The achievement of this goal is a fractional power. Moreover, the Breakfast should be most nutritious.

16. Use everything created by nature. Not consuming processed foods and drinks that contain chemicals and additives. This is the main cause of low testosterone. Chemicals and processed foods disrupt our hormones and cause obesity, cause anxiety and depression. Eat processed whole food products.

17. Eat carbohydrates. Low carb diets Deplete your testosterone levels, because the carbohydrates are the main fuel source in every cell of our body. If consumed with food proteins – the building blocks to build tissue throughout the body, carbohydrates are the builders.

18. It is scientifically proven that healthy fats increase the level of testosterone in the blood. Eat healthy fats. Eat plenty of healthy fats throughout the day. This is a great way to increase testosterone levels and libido.

Fats what products are useful:

bananas, salmon, Flaxseed oil, peanut butter
- nuts, milk, olive oil
- egg yolks

19. Consume more zinc. The beneficial properties of zinc have been opened relatively recently, however, their impact on the athlete's body turned out to be really important. It has been proven that zinc does not give testosterone to turn into estrogen. In addition, it stimulates the conversion of estrogen into testosterone. This suggests that zinc plays a critical role in maintaining a high level of testosterone in the blood. Along with the supplements there are foods rich in this substance.

20. The selenium dose of 200 mGy. Selenium is involved in the biosynthesis of testosterone. Has a direct impact on hormone function and fertility. Zinc and selenium every man after 40 is necessary to take continuously. A lot of selenium in garlic. Cum without Selena still. It includes men's detoxification of poisons in the liver, such as gasoline and everything associated with cars.

21. Another way to raise testosterone is to consume foods rich in essential amino acid - arginine. A recent study showed that men taking around two grams of L-arginine per day for two weeks showed improvement in testosterone production. In another study, where the men took five grams of L-arginine a day, showed similar results.

22. Meat – food of the predator. No vegetarian will not allow the body cholesterol – the basics testosterone production. Also metabolism real men necessary zinc. Steak, minced beef, beef Stroganoff should be on the menu every day – this will solve the problem of how to increase testosterone levels in men. But the meat must be lean. 2 chicken Breasts or 200 grams of canned tuna ample serving of animal protein per day. About pork, lamb and beef are best forgotten.

23. Pay attention to the seafood: oysters, shrimp, squid, scallops and crabs. Also known for their effect on male libido and potency.

25. Use olive oil. Olive oil will help You to increase testosterone. Known fact that olive oil helps in restoring the tissues of the human body and increases the level of hormones.

26. Forget the soya and products from it. It is proved that soy reduces testosterone level. So when buying products in stores pay attention to the content of ingredients in sausages, sausages, sausages and other "meat" products.

27. Salt is very sharply reduced production of testosterone. Men love salty due to the acidity of the body. The fact that the sodium part of salt lowers the overall acidity of the body. But sodium is an unpleasant property: for a large amount of salt consumed, it reduces the level of testosterone.

28. Sugar. If a man wants to increase testosterone levels , it is necessary to almost completely abandon the use of sugar and salt. Men, on average, eat 12 spoonfuls of sugar. In fizzy drinks like Sprite and Coke to 1 liter of beverage has 55 grams of sugar, despite the fact that 6 teaspoons of sugar is the upper limit per day for men. Women, unlike men, were more fortunate: they may not limit the amount of sweet.

29. Caffeine. While it is present in the body, it almost stops the production of testosterone and sperm. In fact, the caffeine once in the blood, destroys the testosterone molecule. Acceptable for men to drink no more than 1 Cup of coffee a day, and it is natural coffee. By the way, instant coffee drinking man is strictly prohibited, as this coffee is that testosterone contained in the body of men, under the influence of instant coffee instantly goes into estrogen (female sex hormone). If you don't want to have you (I mean men) grow Breasts, become more feminine face and no longer grow facial hair, do not drink instant coffee. Tea, unlike coffee, has no effect on testosterone and drink it as much as possible.

30. Meat with hormones. All imported meat (beef, pork, and poultry) are produced with hormones. In order to have a large cattle faster increased weight and the amount of fat, they literally are stuffed with hormones. 80% of the hormones which give the pigs in order to have faster increased amount of fat is "female" hormones. Normal meat nowadays you can find, probably only in the market or in the village. As a rule, there is no estrogen in lamb and fish.

31. Fast food. If a man wants to be a Man, he should not eat in fast food. Fast food contains mostly products referred to in the previous paragraphs of this article and other harmful ingredients. There's this great movie called "supersize". View, and the desire to visit fast food you will disappear.

32. Vegetable oil and mayonnaise.
Sunflower oil can also be used, but we must remember that it a bit reduces the level of testosterone. It all depends on the combination of polyunsaturated acids included in the composition of the oil. Men are not advised to eat a lot of mayonnaise, as it consists mainly of vegetable oil.

33. Fizzy drinks (carbon dioxide) ranging from mineral water to Coca-Cola and energy drinks. They contain substances that "sakikawa" the body, sugar, gadoteridol (such as beverages, it is not strange, dehydrate the body!!!), caffeine.

34. Smoked due to the liquid smoke. Meats directly affect the tissues of the testicles, which produce testosterone. Smoking should be natural, it is better if it is hot.

35. A dry red wine. It grape red wine, and not dyed alcohol, which is often sold under the guise of wine. Red wine inhibits aromatase enzyme, which converts testosterone into estrogen. The norm wine a day - no more glasses. This does not apply to no vodka, no champagne, no brandy, nor the moonshine or white wine. These drinks adversely affect the production of testosterone.

36. Spices suppress the external xenoestrogen (plant hormones). Cardamom, Cayenne red pepper, curries, garlic, onion, turmeric. Spices – the Foundation of Indian cuisine. Studies show that the level of spermatogenesis (development of sperm) in Indians is much higher than that of the Europeans. A huge role in this is played by spices.

37. Take vitamin C. Along with strengthening the immune system, this vitamin, like zinc, inhibits the conversion of testosterone to estrogen. You should not buy a separate vitamin C best buy from multivitamin complex, which in addition to vitamin C there are other important micronutrients.

38. Take vitamins A, B, and E. These vitamins also help the production of testosterone in the body. The correct and balanced diet will maintain their level, but multivitamin also not hurt.

39. Vitamin E. he has a very special feature. Between insulin and testosterone there is a certain distance. Insulin does not need to come close to testosterone, otherwise he inaktiviruet, i.e. destroy. Vitamin E is a transport base, which is embedded between them, if they get closer. Vitamin E antioxidant natural wonder. Vitamin E – protection function of testosterone. Female hormones are very stable, they can pay off any aggression, but the male hormone, on the contrary, need protection and the best protection is vitamin E. Vitamin E does not cling to the extra hydrogen. Vitamin E has anti-corrosion treatment.


40. To do strength training with dumbbells, barbells or exercise machines, but no more than 3 times a week.

41. Best exercises for raising testosterone levels - base, namely: squats, deadlifts, bench press bar or dumbbells lying down, bench press bar overhead, pull-UPS, bars.

42. Avoid overtraining. Too frequent training may have a negative to say not only on psychological condition (severe depletion), but also at the hormonal level. Take breaks between trips to the room to recover his strength. The optimal number is 3-4 workouts per week.

43. Aerobics is for women. Aerobics, workouts on a stationary bike lead to muscle fatigue, which in turn increase the concentration of cortisol in the body and reduce testosterone. In this case, cardio is not helpful, and act against men.

44. Training in the company of the beautiful ladies. All the female sex good raises testosterone. When communicating with a beautiful girl in the secretion of male hormone is increased by 40%! This is not the limit. Take a friend with you to the gym. And it's good for her and you well.

Supplements from the pharmacy (safe, BUT do not take them all at once, select the 2-3 most liked)

45. Terrestris, Tribulus (Tribulus terrestris, Acores creeping)

46. Epimedium, Epimedium (Horny goat weed)

47. Korean ginseng (Panax ginseng)

48. Damiana (Turnera aphrodisiaca)

49. Maca or Lepidium meyenii (Lepidium meyenii)

50. Muira Puama (Catuaba, liriosma, Ptychopetalum olacoides)

51. Yohimbe (Corynanthe yohimbe)

52. Pollen (Bee polen)

53. L-carnitine

54. BCAAs (amino acids: leucine, isoleucine, valine)

55. Omega-3 and omega-6 fatty acids

Advice 2 : How to produce testosterone

External signs of low of the hormone testosteroneand in men is a small number or complete absence of hair on the face and chest, increase in body fat, decreased muscle tone, gynecomastia (enlarged Breasts), sudden reddening of the face, neck, chest, feeling of fever, shortness of breath, excessive sweating and much more.
The signs of low testosterone levels in men
There are other signs: men with low levels of testosterone rarely bald often suffer from reduced potency, libido, depression and increased irritability. They have worsening memory and reduced mental abilities. Even if you notice most of the above symptoms - do not self-medicate. Even on these grounds it is impossible to independently put a diagnosis. It is necessary to refer to the endocrinologist and to hand over the analysis on a hormone testosterone.The townsfolk used to think that testosterone is only for men. Yes, it is a male sex hormone, but its production takes place in different proportions, but in the body of both men and women. In men, the normal level of testosterone is considered to be 6-8 mg (10-30 nmol/l) in women this figure is much lower.If the endocrinologist has diagnosed you deficiency of testosterone is it will give all the necessary recommendations. If deficiency of testosterone is critical, then prescribe injections of testosterone.
Testosterone is the main male sex hormone
Never without the advice of a doctor not prescribe themselves this drug. The big danger is that the drug is freely sold at online stores to bodybuilders. It is proved that the excessive level of testosterone, although and helps muscle mass, but it kills brain cells, makes men aggressive, violent and even suicidal. An overabundance of this hormone often leads to divorce and breakups of relationships with women, than the lack of it. Men stop being gentle and affectionate with your loved ones, start to show aggression to a woman, cease to share their thoughts and feelings. And yet they are dramatically different.
Excess <strong>testosterone</strong>
Nemedikamentozhnykh methods of increasing the level of testosterone in the male body reduced to banal. First, it is calm in the family and at work, because stress reduces the level of this male hormone.Second, a proper diet (absolutely can not starve and sit on strict diets), vitamins, drugs to enhance immunity, as any physical ailment entails a reduction in testosterone. To increase the level of testosterone also affects a sufficient level of zinc in food. And it's a whole grain bread, fish and other seafood, green salad, green apples, citrus fruits, mineral water. Quite a lot of zinc in rabbit meat and chicken, nuts, peas, beans, lentils. A lot of it in wheat bran, sprouted beans, the wheat, seeds of pumpkin and sunflower.It is also important to the body in sufficient quantity got vitamin b, but the nature of this plan ordered the a few foods rich in zinc are also rich in b vitamins.
Zinc in food
Do not self-medicate, it can lead to undesirable consequences.
Useful advice
If you have concerns that your level of testosterone is lowered, be sure to consult a doctor-endocrinologist.

Advice 3 : How to increase testosterone without drugs

Testosterone is the hormone of strength and passion. This is one of the most important hormones associated with energy, courage, youth and enthusiasm. The greater the level of men, the more his impulses and aspirations to take risks, extreme sports and entertainment, and, of course, such men have considerable libido. Women with high levels of this hormone also brave, successful in business. Sometimes, however, it happens that its level is reduced. The article discusses why this occurs and how to restore the level of testosterone to normal.
The testosterone molecule
Testosteroneω is called male hormone, is produced in the testes in men. A small amount of it is present in women. This hormone can rightly be called the hormone of love, courage and passion. The more a person levels of testosterone, the more he enjoys the power and extreme sports. These people quickly follow the situation, scope of activities, and sometimes go to extremes in the field of extreme sports. Such men sexually active, sometimes polygamous, but always represent excellent, passionate lovers. However, not all male testosterone levels are so high. Some, on the contrary, downgraded. The reasons for low levels of testosterone many, the main among them are the following:- chronic stress, lack of sleep
- unfavorable ecological situation in the city
- abuse of alcohol and tobacco
- metabolic disorders
- overeating
- overworking the body diets
So, as mentioned above, testosterone is the hormone of energy and love. But what if suddenly you discovered the loss of these qualities depression? You went to the doctor, he told you that he was there, with the exception of a strong reduction in the level of testosterone. Well, before you - a great reason to change your lifestyle.First, limit your alcohol intake, and better and reduce him to nothing. Alcohol affects testosterone levels in blood and potency. If you drink spirits, and I can not abandon them, at least replace them with wine, but they drink only on holidays and in moderation. Secondly the decline of this hormone occurs because of zinc deficiency. To increase the level of zinc in the body should be included in the diet of fish, seafood, cheese, vegetables and fruits, as well as vitamins B6 and B12. In addition, do not like to overeat, and Vice versa, to exhaust yourself diets. Eat slowly, find your own "Golden mean" in which you feel comfortable.
Another factor that increases the level of testosterone is healthy lifestyle. Be sure to get enough sleep, do not overdo it, spend more time in the fresh air, be confident. Also note that the testosterone level can increase when exposed to the body of light, so more sunbathing and traveling. In this way of life is the level of this hormone will increase significantly.

Advice 4 : How to increase testosterone

Testosterone promotes muscle growth, fat burning, strengthening of bone tissues, the emergence of "iron" erection and constant readiness to risk and adventure. The normal concentration of testosterone in the blood corresponds to the 350-1000 ng/DL. After 40 years a man loses approximately 1% of testosterone a year. Like a little, but by 60 years is threatened by excessive fullness, brittle bones, muscle loss and impotence. Additionally, the lack of testosterone increases the risk of heart attack.
How to increase testosterone
You will need
  • - to revise the diet;
  • - increase the intake of fats;
  • - to sleep;
  • - limit consumption of alcohol;
  • - change the training program;
  • - time to eat;
  • - to lose weight.
In order to avoid reducing the level of testosterone check your diet. Eating foods rich in proteins and poor in carbohydrates, can lead to the decline of this useful hormone. Protein should account for approximately 16% of the daily calorie intake. That is, with a weight of 80 kg and a daily consumption of approximately 2,900 calories in protein should be about 150 grams. It's two chicken breast and 200 gr of tuna.
Get rid of the growing tummy, otherwise it can be added a lovely pair of Breasts. Excess weight contributes to the development of in the male body another hormone – estrogen, and it reduces the level of testosterone.
Do not try to lose weight more than 1 kg per week. Reducing the calorie intake by more than 15%, the body perceives as a threat of starvation and in anticipation of the worst can dramatically decrease the production of testosterone. What is the point to work, if the body is starving?
The drop in the level of testosterone prevents effective fat burning.
Eating at night is peanuts. It was found that men whose diet is rich in monounsaturated fatty acids, have a high level of testosterone. But peanuts these acids are found in other nuts and vegetable oils.
Get enough sleep. After a good night's sleep the level of testosterone is much higher. While night sleep duration of 6-7 hours can fully knock your biorhythms, and thus a regular production of testosterone.
Have sex in the morning. German scientists have found that a simple erection stimulates the production of testosterone. But if it happens early in the morning, it can lead to powerful and natural hormone release.
Start your workout with a weight that you can lift no more than five times. This will be an approximate 85% of your maximum force. Finnish researchers have found that this load causes the greatest release of hormone.
Eat in a timely manner. For the production of testosterone the body constantly needs calories, so regular refusals of food or business vanity without the ability to eat can lead to a sharp reduction in the hormonal reserves.
Include in your menu enough fat. In order to raise the level of testosterone, your diet is about 30% should consist of fat.
Rest between workouts. If you are not completely you recover from the previous exercise, the production of testosterone will decrease by 40%.
That never happened, take care of a full eight hours of sleep and never perform strength exercises for the same muscles two days in a row.
Limit the use of alcohol. As a result of excessive consumption of intoxicating beverages stocks of testosterone in the body are greatly reduced. Effects of alcohol on the body leads to the fact that the testicles no longer produce male hormones.
Perform training exercises aimed simultaneously at several large muscle groups instead of one or two small muscles. Studies have shown that squats with weights, bench press on a bench or the lifting of weights to strengthen back muscles increase the level of testosterone much more than, for example, the bending of the arms for biceps or breeding hands on a block simulator.
Not worth it for testosterone boosting to take supplements like DHEA or Androstenedione is fraught with prostate cancer or heart disease.
Useful advice
Stock of hormone can be increased with the help of injections, gels, patches or tablets. However, among the side effects of such treatment – acne, high cholesterol, shrinkage of the testes and the liver. Better to raise your hormone levels through exercise and weight loss.

Advice 5 : How to increase male hormones

Low level of testosterone affects the well-being of men, the metabolic processes in the organism (which affects appearance), changes the ratio of muscle and fat mass and even reduces mental ability. Why is the level of the male hormone decreases and how to deal with it?
How to increase male hormones
Usually, low testosterone is a consequence of the sedentary, inactive lifestyle, abuse of Smoking and alcohol, malnutrition, chronic fatigue.

Adjust feeding. In addition to eating the following foods, try to eat regularly, preferring hot and liquid food.

Useful products for men: lean meat, fish, eggs, seafood, nuts, fruits, vegetables, berries, pumpkin, sunflower seeds, ginger, garlic.

Don't dismiss vitamins and supplements, but first consult your doctor.
Try to pay more attention to healthy sleep. Chronic sleep deprivation negatively affects the body negatively affects the cardio-vascular system, lowers the General tone and testosterone in particular. Try to distribute things throughout the day so that at night you rested.
In nature there are plants that increase the production of testosterone. These include Golden root, eleuterokokk, leuzea carthamoides. Drink herbal teas or infusions based on them.
If no time to exercise at the gym, try to at least once a week to use the pool. If you can – run in the morning, more walking. However, physical exercise with the load are considered the most effective way to increase testosterone.
Lowering the male hormone is happening for several reasons, and it should also comprehensive. Men, as a rule, bypass the doctors for miles, but remember that your health is still health and well-being of your family. The ineffectiveness of the methods described above refer to a specialist.
Useful advice
Testosterone is the main male sex hormone, in Greek – "make strong." The normal levels of the hormone in the blood of men — 0,5—0,6 mg/100 ml. Per day in the body of a Mature man must produce about 15 mg of testosterone.

Advice 6 : How to increase testosterone in men natural ways

Testosterone is a specific hormone that is primarily men needed for normal development and health. In women it is also found, but in much smaller amounts. It is important to know how to increase testosterone in men natural ways, to see his children healthy and full.
How to increase testosterone in men natural ways

Amount of testosterone in men depends first of all from his lifestyle. To increase the concentration of this hormone by natural means, you need to abandon:

  • frequent drinking of alcohol;
  • Smoking;
  • junk food.

You must maintain a balanced diet, sleep 8 hours a day to provide the body with uniform loads. In the latter case, it is not so much about exercise, but about mobile life: have to walk the walk, not drive, to climb stairs, not the Elevator, etc.

What causes low amount of testosterone

To know how to increase testosterone in men natural ways, you need to understand whether the amount of the hormone below normal. There are many indicators that will answer this question:

  • lack of sex drive;
  • slow metabolism;
  • reduction in muscle mass;
  • the deterioration of memory and thought processes;
  • the lowering of the tone and concentration;
  • fatigue, irritability.

If it was seen 3-4 signs at a time, then, most likely, the testosterone levels in men decreased significantly.

Natural ways to increase testosterone in men

To increase testosterone in men, recommended to use natural ways. Various drugs and supplements, doubtless, in a short time will increase the hormone levels in the body. But those side effects that they can cause, can cause significant harm. In addition, the effect of the drug will quickly disappear if you stop taking it.

In the beginning of the text was specified the reasons that lower testosterone. Therefore, you should do the following:

  • To abandon tobacco and large quantities of alcohol.
  • Exclude from the diet fatty foods, sodas, fast carbs.
  • To add to the diet citrus fruits, nuts, fish, lean meat, clean water.
  • Lead an active lifestyle, to ensure a permanent sleep, exercise.
  • Regularly engage in active sex.
  • Eliminate the stress.

Advice 7 : How to increase testosterone by natural means

Testosterone is an important hormone in the male body that affect hair growth, muscle development, libido, and many other factors. You can boost testosterone naturally by eating particular foods and keeping a healthy lifestyle.
Find out how to enhance testosterone by natural means

Before you start to increase testosterone, make sure that in your body its really not enough. It can specify such characteristics as the tendency to obesity, lethargy and irritability, lack of appetite and libido, deterioration of hair on the head and beard, too high voice, and others. If you feel good, to take special measures not necessary because of too high testosterone level is also harmful for health.

How to increase testosterone with foods

There are products, the use of which allows to increase testosterone in men natural ways. You first need to in the diet the main role was given to products with high protein: lean chicken, beef and pork, eggs, cottage cheese, and dairy products. Meals better to make small, but frequent (4-5 times a day), and each of them to eat at least 20-30 grams of protein.

For testosterone synthesis is strongly influenced by the zinc, so you should take rich food: fish, nuts, seeds. Equally important are the vitamins B and C contained in citrus fruits, berries, and fish oil. In the cold season, you should additionally take vitamins to replenish the body with the necessary elements in the right quantity.

Drink plenty of plain water (2-3 liters per day). It helps refresh cellular structure of the body, remove harmful substances, to improve the condition of all organs and systems. This should limit consumption of black tea and coffee, which can cause the reverse process.

How to increase testosterone with exercise

Physical activity also helps to increase testosterone in men natural ways. Any sport you should choose depending on the overall condition of the body. For example, men with a good physique, but having problems with libido and mental condition, sufficient to perform exercises in the morning and evening, to do Jogging or swimming, more walk in the fresh air.

Representatives of the stronger sex, dreaming about a brutal appearance with bulky muscles, a noble bass, and noticeable stubble on the face, you should also go to the gym. Muscle building is a great way to quickly boost testosterone and to achieve the desired appearance.

In addition to proper nutrition and physical activity we must not forget that must not have any bad habits. Smoking and alcohol quickly worsen the condition of the body and reduces the level of testosterone. In addition, it is important to communicate with the opposite sex and sexually active because sexual abstinence is another enemy to healthy men in the Prime of life.

Is the advice useful?