Testosterone and sexual functions

Testosterone is a hormone

Is particularly popular among athletes as well as people practicing recreationally (mainly male), primarily due to the impact it has on body weight and composition, the course of regenerative processes and exercise parameters. However, it should not be forgotten that testosterone also affects a number of other important aspects related to the functioning of the male body, such as sexual health. It is worth devoting a bit of attention to this issue, because in the light of new scientific data it turns out to be quite intriguing. 


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Fact about testosterone

The fact that testosterone levels have a significant impact on the sexual condition of men has been known for a long time. For a long time, however, it was thought that this hormone determines only the level of libido, without significantly affecting the function of the genital organs. Thanks to intensive research, it was possible to discover that testosterone not only increases sexual desire, but also stimulates the excitability of genital organs, regulating the activity of endothelial enzymes in the corpora cavernosa and conditioning the possibility of achieving and maintaining an erection. Simply put, this hormone not only increases the appetite, but also raises the possibilities. 

What is particularly interesting, however, fluctuations in the testosterone level may have not only short-term but also long-term consequences for the male sexual condition. This information should be of interest primarily to people using hormonal doping. 

The deficiency of androgens

It means that a man not only becomes insensitive to signals sent by the opposite sex and shows no interest in sex, but also loses the ability to obtain a satisfying relationship. The worst of all is that some changes, or rather their consequences, may turn out to be long-term. Cavernous bodies are extremely sensitive to testosterone deficiency – when the level of this hormone decreases, they are rebuilt. The number of smooth muscle fibers in the corpus cavernosum, which are replaced by collagen fibers, decreases. There is also an increased accumulation of fat cells within the corpora cavernosa. The result is less ability to get and maintain an erection. Testosterone deficiency affects the condition of anatomical structures involved in the control of the erection mechanism. 

Funding on your own periods of testosterone deficiency associated with the irresponsible use of anabolic and androgenic steroids and blocking the same pituitary-hypothalamic-testis axis is an action to the detriment of one’s sexual condition not only in short-term but also long-term perspective.


You can read also: Testosterone boosters


Sleep and testosterone concentration

In many studies it has been shown that the limitation of sleep time is important for mass, strength, power or speed gains. It also reduces glycemia and reaction time. Researchers 1 examined the hypothesis that reduced testosterone levels associated with limitation of sleep time may be due to inhibition of serotonin-mediated production. 


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Male rats were deprived of sleep for 24 or 48 hours. The levels of testosterone, corticosterone and serotonin (5-HT) were then evaluated, as were the levels of the StAR receptor and the 5-HT2 receptor. 

Deprivation of sleep, regardless of duration, led to a significant decrease in plasma testosterone levels and regulatory protein expression (StAR). 5-HT levels were significantly elevated. Corticosterone concentrations were significantly increased in sleepless rats for 48 hours. In vitro, serotonin reduced testosterone secretion induced by chorionic gonadotropin (hCG) and expression of StAR, which probably depends on the activation of the 5-HT2 receptor, but is independent of cyclic AMP. 

The conclusion of reduced blood testosterone levels in sleep deprived rats can be the result of inhibition of testosterone production by 5-HT and reduced expression of the StAR protein in the testes. One more reason to rest after a hard workout. 


You can read also: Negative aspects of low testosterone levels



Women with offspring have less testosterone.

The level of testosterone in women responds to how her relationship develops in the relationship and whether they have offspring. Permanent relationship reduces its level, and the appearance of a child in the form of a child even more significantly reduces its amount in the body. Interestingly, when children grow up, their level increases. 


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The study was conducted at the University of Rochester with the use of 195 women aged between 25 and 35 years. The levels of testosterone in the blood of women after marriage were tested, as were women who had a child up to three years of age. 


Women after the wedding had significantly lower testosterone levels than women in the control group. What’s more, if women had a descendant, they had even lower hormone levels than women after marriage. In addition, it is worth noting that when a child grows up, testosterone levels also increase. 



Researchers have linked the drop in testosterone in women with the fact that having a baby is a time when a child needs special care. Then, more aggressive behavior is not required for a woman, and she should surround her offspring with empathy, love and care. The older children are, the more energy women need in dealing with them in a strictly motoric sense, hence the testosterone level increases. 


You can read also: Best testosterone boosters


Testosterone diet – how to raise testosterone diet?

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.


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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).


Here you can read: Testosterone boosters – conquer your testosterone!


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.

1) Calories

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.


Read also: Negative aspects of low testosterone levels


2) Protein

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.

  • eggs
  • dairy
  • meat
  • fish


Check also: Protein, protein, how much should we consume per day?


3) Fats

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
  • walnuts
  • 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.


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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

  • butter
  • 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.


You should read it: The role and qualities of fat in the diet


4) Carbohydrates

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

  • groats
  • ream
  • 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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Testosterone – 6 ways to increase testosterone levels

Increasing the level of testosterone while building muscle mass undoubtedly plays a very important role. If you’ve made a decision about working on your body, the more this anabolic hormone circulates in your blood, the better your results will be. Remember that testosterone not only supports the process of muscle growth. He is also responsible for their strength and endurance. It also helps to burn body fat, strengthens bones and increases libido. Below are 6 ways to raise your testosterone level.


  1. Do not train too long

If you belong to people who like to overtrain or at the gym are playful, you do not have to count on increasing the testosterone level in your blood. In order not to be surprised by the lack of progress, find your personal golden mean. Are you expecting a high testosterone level? Remember to keep your training from 40 minutes to 1.5 hours. Too long can translate to the opposite result. If you overtrain, you will most certainly encounter the infamous effects of the stress hormone, or cortisol. You will not outwit human physiology. When overtraining, your body will produce excessive amounts. For you this fact means one thing – too long being in a catabolic state and lowering the testosterone level. Too frequent and intense workouts, and thus lack of time for regeneration,using too much amino acids by your muscles than you supply them in your diet, it destroys what you have already achieved thanks to well-balanced workouts.


  1. Perform multi-joint exercises

The involvement of many muscle groups at the same time, that is, performing multi-joint exercises, firstly harmoniously develops the body, and secondly, it has an effect on increasing the testosterone level. These exercises mainly include barbell squats, deadlift, barbell squeezing and barbell rowing. Each of them should be made with the appropriate load. Although heavy burdens require sacrifices, they are profitable. Muscles struggling with a greater load trigger a series of anabolic processes, including increased testosterone production.

Its growth is also influenced by interval training, which means alternating intensive exercises with low-intensity work. The maximum time of such training should not exceed 20 minutes.


  1. Use appropriate breaks between sets

You already know how important is the question of non-training. Training longer than 90 minutes can increase cortisol levels and thus decrease testosterone levels. Now it’s time to take the topic of breaks between series. It has been proven that a faster hormonal reaction occurs when the pause time is reduced to a maximum of 1 minute. However, if you focus on heavy weights, this time will not be enough for you. So remember to develop your training program so that you can increase the load on subsequent series, not reduce it.

  1. Series for muscle fall – dose, do not overdo it

Many professional bodybuilders, such as Dorian Yates, are supporters of the series for muscle fall. Convince yourself to one, you will see the difference. Muscle fall is an effective stimulus tool. You want to get a training progression, you care about the increase in testosterone level, every now and then do the series to muscle fall. However, use it wisely.


  1. The right diet

The macronutrients in your diet have a huge impact on optimizing the natural production of testosterone. It is therefore necessary to control their daily consumption. Do not exclude fat from your diet. The increase in testosterone levels is particularly affected by the adequate supply of this ingredient, which should be at the level of 25-35% of all calories. The most favorable ratio of carbohydrates, protein and fat for people who want to increase the concentration of the male hormone in the body is 40/30/30.


  1. Supplements to support testosterone growth

Zinc, magnesium and vitamin D are your allies. Even the correct production, let alone the increased testosterone concentration, will not be possible if your body lacks these elements. Among the components of supplements deserve special attention

On the market you will find a large number of ready-made supplements with very effective formulas that increase the level of free testosterone in the blood.

Health & Beauty Healthcare

ZMA – increase your possibilities!

ZMA is currently one of the best products on the supplement market, which naturally stimulates the secretion of testosterone, a growth hormone and insulin-like growth factor (IGF-1).

  1. What is ZMA?

ZMA is a combination of magnesium and zinc chelates with vitamin B6. These substances are necessary for daily protection of the body against the harmful effects of overloads associated with intense physical exercise, lack of appetite, diseases and injuries. The elements contained in ZMA also have a beneficial effect on muscle mass gain.


  1. Who is it recommended for?

For people who have a deficiency of these elements, caused largely by the lifestyle, for example, lack of sufficient sleep (regeneration), hard work, smoking, drinking alcohol, not the best diet, etc.,

ZMA is the most recommended. However, if you care about the right diet, sleep amount, you do not feel tired, and your well-being is at a high level – you can skip ZMA supplementation.


  1. How does it work?

The natural conversion of androstenedione to testosterone must proceed with the participation of zinc. If the level of zinc is low, the above transformation is slow and testosterone production is lower. Magnesium is of similar importance, so for the optimal results of testosterone production, these two elements must be taken together.

Vitamin B6 helps in the absorption of zinc and magnesium.

The decrease in testosterone levels leads to the secretion of a catabolic hormone, cortisol, which causes a negative process of protein breakdown, or catabolism.


  1. Application of ZMA

ZMA is widely used by people who want to

– naturally increase your testosterone level;

– improve sleep quality and concentration;

– increase the efficiency and strength of the body.

ZMA also prevents muscle cramps, relieves related pains with overtraining, reduces catabolism of proteins, supports the development of endurance and lean muscle mass, prevents the occurrence of stress and fatigue, improves concentration and facilitates mobilization.


  1. How to take ZMA?

ZMA is most often used about 60 minutes before sleep due to regeneration, better and deeper sleep. Doses are selected individually, guided by information from the label and your preferences, especially diet. People using a diet rich in these ingredients can reduce their doses and even give up this supplement.

Healthcare Men Senior

Take care of your testosterone! Increase your testosterone secretion

Testosterone is a hormone associated with masculinity. It is one of the most anabolic hormones, i.e. the ones that contribute to the quick growth of muscle mass. Testosterone, apart from the fact that it supports the development of our muscles, also contributes to weight loss, mood improvement and the increase of self-confidence. For this reason, testosterone is one of the most frequently used forms of doping. Unfortunately, doping is completely unnatural and extremely dangerous and although many sportsmen use it, it is better to steer clear from it.

However, since high testosterone level has so positive influence on our body, certainly to some extent, is there any way to increase it naturally? There are a few ways to increase testosterone level.

Intensive training

The first way to naturally increase testosterone production is providing muscles with a proper stimulus in the form of workout, thanks to which muscles need to become more powerful and increase their volume.

Larger muscle mass makes our metabolism accelerated and increases natural testosterone production. In short – the larger muscle mass we have, the faster our metabolism becomes, we produce more testosterone and burn more adipose tissue. Moreover, the sole training, especially multi-joint exercises cause the secretion of anabolic hormones, such as the growth hormone or testosterone, the increased level of which is maintained for some time after training. Therefore, it is worth diversifying our workout plans and adding such exercises as deadlift, overhead press, chin-ups etc. Interestingly, the highest testosterone and growth hormone secretion is noted after leg workout.

Ensure proper amount of calories and good quality protein

In order to provoke the processes of muscle mass development, i.e. anabolism, we need to provide proper fuel in the form of calories from food. Without the appropriate number of calories, which we may calculate using the formula TDEE, our organism is not able to build muscles.

Moreover, in order to build muscles and intensify testosterone secretion we need a proper amount of proteins. Proteins, as the name suggests, are basic building blocks of the organism. Moreover, as studies suggest, sportsmen who eat meals based on animal protein sources have a much higher testosterone level than people who eat little amounts of meat or have totally excluded meat from their diet. We do not negate vegan diets, but numerous studies carried out on men at the age of 40 to 70 proved that those who limit the amount of meat in their diets have not only lower testosterone level, but their libido also drops. It is worth enriching your diet in good-quality meat or at least eggs, fish and dairy products.

We should also be careful with soya, which is often enumerated as a good source of protein, however, it may have negative influence on our hormonal system.

Do not limit the intake of fat

Fat is a very important element in our diet, it not only helps to build cells, constitutes a source of energy, but it also has enormous influence on our hormonal system. Unfortunately, the fashion for light, low-fat products still lasts. However, we need to dispel the myth that fat is bad. It doesn’t make us put on weight if we eat it reasonably. In order to maintain health and enjoy good appearance, fats should constitute at least 20% of our daily calorie balance – certainly the so-called “good” fats. As already mentioned, fat has positive influence on our hormonal system, including testosterone production and the process of protein breakdown taking place in the liver. Try to diversify your diet and include butter, olive oil, oily fish or supplements such as Omega-3 or cod liver oil.

Take care of proper rest

Overtraining is the fastest way to lead to hormonal disorders and the decrease of the level of testosterone. It’s true that during training the secretion of the growth hormone and testosterone is noticed, however, training is also related to the increase of cortisol level, the excessive level of which in our already exhausted organism may lead to disorders. Moreover, it is worth knowing that the secretion of testosterone along with the growth hormone is also noticed at night.

In the scientific bibliography we may find numerous studies proving that the insufficient amount of sleep and its bad quality led to the decrease of testosterone among the groups of male subjects. The optimal time of sleep is 8 hours per night, but this value is individual. Moreover, short naps during the day are also a good idea…

In order to improve sleep quality it is also worth buying supplements, such as zinc, magnesium or the complex ZMA, melatonin and ashwagandha – such a composition will ensure really strong and calm sleep and proper regeneration.

Limit drugs

It is commonly known that alcohol, nicotine, narcotics and other drugs have not only negative influence on our health, but they may also lead to the decrease of testosterone level in men. For this reason, if you want to enjoy esthetic silhouette, impressive muscles, low-level of body fat and high levels of libido and testosterone, limit drugs, such as cigarettes and alcohol to minimum.