How to increase testosterone levels with a diet? To do this, use a diet that will provide not only the right amount of calories, but also nutrients, such as protein, carbohydrates and fats, in the right proportions. Check how to raise testosterone levels with diet and what specific products are indicated.
Testosterone is one of the most important male hormones regulating dozens of different reactions in the body, testosterone is primarily responsible for male sexual function, affecting the mood, self-confidence, muscle mass, bone density, functions and sexual drive. testosterone levels in men, which is responsible for stress, lack of sleep, irregular physical activity and poor diet.The drop in testosterone levels can be particularly dangerous for people in adolescence, when the higher level of this hormone is necessary for the proper development of the body. starting from the age of 30, there is a gradual natural decrease in testosterone levels.
How is testosterone formed?
Testosterone production begins in the brain – in an area known as hypothalamus, which is located in the subcortical region of the brain. Here, synthesized (obtained) is gonadoliberine – a peptide hormone initiating a cascade of hormonal reactions in the frontal pituitary of the pituitary gland. the secretion (secretion) of the luteinizing hormone that penetrates the testicles through the blood vessels, where it stimulates the synthesis of testosterone from cholesterol substrates, which can have a negative or positive effect on the process.
Testosterone released in the testes can take the form of free testosterone (an active influence on male sexual function, increase in muscle mass or reduction of stored fat) or testosterone associated with SHBG (sex hormone binding globuline), which has no activity.
It is important to keep testosterone antagonists (ie, hormones with the opposite effect) at the appropriate level.The largest testosterone antagonists can include hormones, such as estrogens and cortisol.Estrogens are the main female sex hormones, while cortisol is the most active hormone in the group of so-called. The high level of glucocorticoids is produced by the adrenal cortex, and its high level is noticeable in a situation of danger or long-lasting stress.The hormones are needed for the body to function properly, but their balance is crucial. Any imbalance in their levels can be dangerous to health because it has a negative effect on testosterone levels.
In addition, estrogens are responsible for the greater amount of body fat, which is quite natural for women, in which the normal level of body fat is correspondingly higher than in men, so that appropriate hormonal functions and fertility are maintained.
In turn, a high level of cortisol has a negative effect on the amount of muscle tissue, because it leads to its catabolism (decomposition).
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A diet that can increase testosterone levels
A proper diet is necessary to maintain an adequate level of male sex hormones in the body.It contains nutrients, which include vitamins, minerals and organic compounds, such as, for example, antioxidants, and provide the right amount of calories, which is adapted to the needs of the body’s energy, including the right proportion of proteins, fats and carbohydrates. Intervention in such basic components of the diet brings noticeable effects.
During the long-term reduction of body weight, a drop in the level of free testosterone is noticeable, because the shortage of food naturally reduces unnecessary (at the moment) functions that cause unnecessary energy expenses. A significant drop in testosterone levels is sometimes necessary for the whole months to rebuild the testosterone level, and to maintain an adequate testosterone level, the diet should be normo-caloric, satisfying all the body’s needs.
A slight surplus of calories may also have a positive effect on the level of free testosterone, but long-term consumption of excessive calories contributes to the development of body fat, which is extremely negative for testosterone levels, because fat cells are an active endocrine tissue producing estrogen. Overweight and obese people therefore, they have a higher level of these female sex hormones than testosterone. In order to increase testosterone levels in people with excessive body mass, the body fat should be reduced to around 10-24 percent. This level may vary according to age and sex. In order to achieve a safe reduction of body fat, which will not lower the testosterone level, we recommend a diet with a slight caloric deficit – 5-10% of the total energy demand.
In people with normal testosterone levels, you can not raise the hormone concentration above the norm with a diet.However, in the case of lowering the testosterone level, a properly balanced diet is almost indispensable to restore the natural level.It should be noted that each body is different, which means that – while maintaining the body’s total balance – the testosterone levels will be slightly different for each person.
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The level of this nutrient in the body is extremely important in all types of nutrition, also in the pro-testosterone diet .It is crucial that the protein (protein) level is neither too low nor too high, because in both cases it leads to a decrease the level of free testosterone, a diet that provides the right amount of calories and too much protein (more than 2g per kg of body weight) increases the production of inspin-like growth factor (IGF), which becomes an antagonist for testosterone.
Also insufficient supply of protein in the diet, with an optimal amount of calories, negatively affects the level of testosterone and muscle mass content .. Protein malnutrition can occur when the amount of protein in the diet is less than 0.69g per kg body weight for physically inactive people and 1 , 76g for active people, also the ratio of protein to carbohydrates in the diet is important.
Vegetarian and vegan diets also have a negative effect on testosterone levels. To keep testosterone levels as high as possible, it’s important to remember that at least half of the protein in your diet is a wholesome protein of animal origin, i.e.
Another important factor is the proper selection of fats in the diet. According to recommendations, they should cover 20 to 35 percent of the daily energy requirement.
Very low-fat diets also cause a decrease in testosterone, while the excess of fat in the diet makes it difficult to properly secrete it (secretion) and action.
Testosterone is synthesized directly from cholesterol, and the body produces its own endogenous cholesterol. It’s key that, in addition to the right amount of cholesterol in the diet, there are also sources of polyunsaturated fatty acids from the omega 3 and omega 6 families. They come from
- marine fish such as herring, mackerel, salmon or tuna
- oils, such as olive oil, rapeseed oil, sunflower oil, linseed oil
However, their participation in the diet, despite the health benefits, should not be too large.
Polyunsaturated acids work best when they cover 10-15% of calorific demand, while the main share in the diet should be monounsaturated fatty acids in which they abound
- olive oil
- rapeseed oil
- nuts and seeds
- an avocado
Saturated fat, especially such as
- egg yolk
- coconut oil
- Red meat
It’s good to know that fat also produces many other hormones, which is why fat can not be missed especially in the pro-testosterone diet.
Diet is one of the factors affecting the hormone levels in the body
It is impossible to raise only one selected hormone with the diet.However, by providing the right products in the right proportions, favorable conditions are created.In addition to a well-thought-out diet, you can not forget about other factors, such asthe right amount of sleep or physical activity.
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To maintain high levels of testosterone, you can not exclude carbohydrates from the diet, they are particularly important in the fight against high levels of cortisol, which is a testosterone antagonist, carbohydrates, and released with their consumption inspina (which regains blood sugar), they have an effect on lowering cortisol levels. Gonadoliberin, which is responsible, among other things, for the production of testosterone, is released only at the appropriate level of glucose in the blood.
A diet that aims to raise testosterone levels should contain the right amount of carbohydrates, which should cover 40-60% of your daily caloric intake, and their source should be starchy foods, such as
- grain products
- potatoes and root vegetables
- milk-like and dairy products rich in sugars
In this case, you should not be afraid of small amounts of simple sugars in the diet – the most desirable are those from fruit, especially for physically active people, whereas people with overweight, obesity or metabolic disorders should pay special attention to their amount in the diet. their case works better, the less the better. According to general recommendations, simple sugars should not cover more than 7-10 percent of the daily energy requirement.
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