Certain hormones have a significant impact on muscle growth and fat burning. These include, in particular, the hormones insulin, cortisol and testosterone, Below we want to deal with what actually Testosterone is how it works in the body and how you can naturally increase your testosterone levels.

What is Testosterone?

Testosterone is a sex hormone responsible for the development and maintenance of male sexual characteristics such as genital growth and function. One differentiates the free and unbound Testosterone bound to SGHB Testosterone and albumin-bound Testosterone. Testosterone is produced by the so-called Leydig cells.

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Decrease of testosterone

The Massachusetts Male Aging study found that free testosterone levels averaged 1.2 percent a year and albumin-bound testosterone levels dropped one percent a year. In contrast, the SHBG testosterone level increases annually by 1.2 percent. Testosterone levels in healthy men under the age of 40 are reduced by a maximum of one percent, while men over the age of 60 have already experienced an annual decrease in testosterone levels of over 20 percent. Below are ten tips and methods that will help your testosterone levels and the production of Testosterone can affect.

1. Eat more saturated and other healthy fats

We start with good news. Scientific studies have now shown that healthy mono- and polyunsaturated fatty acid esters increase the production of Testosterone can increase. Important evidence for this thesis provided various vegetable fats such as avocado, olives and olive oil, coconut oil, nuts and seeds. Usually, daily fat consumption should account for about 20 to 30 percent of total calorie intake. Various studies have also shown that in a diet, the testosterone level drops, the daily fat consumption is below 40 percent.

2. Eat less sugar

Many scientific studies have shown that testosterone levels decrease immediately after consuming sugar. The reason for this is the release of the hormone insulin, which acts as an anti-Testosterone hormone is called. If you want to increase your testosterone levels again, then you should avoid giving up sugars and eat vegetables and fruits with a low glycemic index.

3. Watch your stress level

Stress stimulates the so-called "stress hormone" cortisol, which is a counterpart of Testosterone can be called. While Responsible for converting calories into energy and building muscle, cortisol ensures the storage of calories as body fat. Therefore try to reduce as much as possible your stress factors so that the cortisol release can be reduced. Endurance sports such as jogging or running and plenty of exercise during the day can also significantly reduce the secretion of cortisol.

4. Watch for a good night's sleep

Even a bad sleep or sleep deprivation ensure that the release of cortisol is increased. Especially in the first hours of deep sleep, the hormone Testosterone formed. Try to sleep for at least eight hours and make sure you sleep through it. Avoid all technical equipment in the bedroom. This includes the smartphone, otherwise annoying your Facebook friends at night.

5. Eat enough vitamin D.

Many athletes do not know that vitamin D is actually a steroid. Vitamin D, for example, increases the production of sperm cells and is also responsible for the formation of Responsible for testosterone. Fish, oysters, mushrooms and eggs are good donors for the valuable vitamin D. If you also want to do something for your testosterone levels, you can take a daily vitamin D3 supplement.

6. Do you eat enough zinc?

An essential mineral for the formation of Testosterone is zinc. Studies have shown that sustainably taking zinc within six weeks significantly reduces the production of Testosterone can increase. At the same time, a permanent zinc deficit will reduce the formation of Testosterone. Much zinc is found in dairy products, cheese, yogurt and kefir. Those who do not like these foods can also compensate for the zinc deficit with a lot of vegetables.

7. Integrate HIIT into your exercise program

The so-called HIIT is very popular among many athletes as it can increase both metabolism and fat burning. But the intense high-intensity interval training also ensures the production of Testosterone. Studies have shown that in short but intensive training phases the formation of Testosterone is increased, while long and monotonous training modules cause the opposite and may even cause increased cortisol production.

8. Start with breakfast and eat several meals a day

Our feeling of hunger also stimulates the hormone cortisol, which can then negatively affect insulin, leptin and ghrelin levels, ultimately reducing testosterone production. Always try to have breakfast in the morning, which should also consist of lots of vegetables and fruits. Make sure you eat several meals throughout the day.

9. Increase the training intensity

Similar to HIIT, the so-called "high-intensity lifts" are responsible for the formation of more Testosterone, while the well-known "High Volume Training" causes the stress hormone cortisol, if the training session is too long.

10. Pay attention to your caffeine consumption

Too much coffee causes the testosterone level to be lowered. In contrast, a recent study found that moderate coffee consumption, such as a cup of pre-workout coffee, can actually increase your testosterone levels in the short term.

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