Testosterone is the hormone of male joy. How to increase testosterone levels in the blood? Simple methods and general rules

Everyone has heard about hormones, but very few people have been able to thoroughly understand how they work.

However, this topic is very interesting, because the invisible subtle connections between the soul and body, food and mood, stress and insomnia are caused precisely by the processes of hormonal level. Therefore, the temptation to take control of the situation and learn to consciously control the level of certain hormones is very great.

5 hormones of happiness, joy and pleasure: what are their names and types

Hormones are chemical compounds, which are produced by living organisms and can be obtained synthetically. In the human body they are created by glands internal secretion, are transported through the bloodstream and affect target organs, which are different for each hormone.

The pharmacological industry produces some hormones in the form of drugs, as well as drugs containing substances necessary for the body to create this or that hormone on its own.

The same compounds are found in some foods. But there is still no “happy pill”, because pharmaceutical hormones act too harshly and cause a lot of side effects, but certain foods really allow you to improve your mood gently and without any special consequences.

There are only 5 hormones of happiness and joy, these are:

Dopamine - the hormone of joy and satisfaction. It is developed when a person receives any positive experience in his mind. If you like to look at a clean room after cleaning, it's a nice touch loved one or you feel satisfaction after finally finishing a report, then at this moment dopamine is produced
Serotonin - a hormone of self-confidence and satisfaction. If dopamine is a storm of positive emotions, then serotonin is a quiet joy. By the way, these two hormones suppress each other. And this means that people who like to rejoice wildly are usually not very confident in themselves, and those who have a high self-evaluation less often allow themselves to have fun from the heart.
Adrenalin - helps to mobilize in stressful situation and open hidden reserves. When adrenaline is released, the heart beats faster, vision and hearing become sharper, reactions become faster, even thoughts fly at the speed of light. Thanks to all this, a feeling of strength and inspiration appears.
Endorphins - hormones that are produced in response to stress, and like adrenaline help to mobilize, endorphins help to remain calm and hope for the best in any situation. It is believed that these hormones are actively produced at the moment of tactile contact with a person who is pleasant. For example, during a friendly hug, handshake or kiss.
Oxytocin - a hormone of affection and trust. However latest research showed that oxytocin-induced tenderness does not affect everyone. Under the influence of this hormone, a person is more sensitive to those whom he considers “his own,” and as a result is inclined to zealously protect them from “strangers.” Oxytocin plays an important role at the time of birth and in the initial formation of the relationship between mother and child.

It is believed that not only hormonal levels affect mood, but also, on the contrary, emotions affect hormonal levels.

Female hormones of joy, happiness, pleasure and love: list

Women have male sex hormones in their bodies, and men have female sex hormones, so the division into male and female hormones is conditional. Below, we list those hormones that are most associated with joy and love in women.

Estrogen - is considered the most significant female sex hormone. This hormone makes a woman attractive in the eyes of men. Thanks to estrogen, the figure looks feminine, the skin becomes more elastic, and the hair becomes thick and shiny. According to statistics, estrogen levels are higher in natural blondes.
Testosterone - This is a male hormone, since it is produced in large quantities by representatives of the stronger sex. However, for women, testosterone plays a very important role. If it were not for testosterone, women would probably have little interest in relationships with members of the opposite sex. This hormone of activity and determination turns a timid girl into a conqueror, and encourages women to take initiative in personal relationships.
Oxytocin - this hormone has already been mentioned above, since it is significant for both women and men. But among the fair sex, the level of oxytocin is still higher. This hormone gives rise to tenderness, affection, the need to care, and other qualities that are considered more feminine than masculine. It is also known that women produce oxytocin during times of stress. Therefore, if after a quarrel you feel the desire to take care of your loved ones and cook something delicious, then this is not weakness of character, this is oxytocin.

Male hormones of joy, happiness, pleasure and love: list

Testosterone is a male sex hormone that plays a leading role. It is he who makes men determined and courageous. It is believed that the higher the testosterone level, the more attractive a man looks in the eyes of representatives of the opposite sex.
Dihydrotestosterone - a male hormone that occurs during the breakdown of testosterone and is necessary for the production of new testosterone. Dihydrotestosterone is interesting because it is what is associated with male alopecia, or in other words, previously baldness in men. From this we can conclude that the earlier a man began to go bald, the higher his testosterone level.
Oxytocin - no less important for men than for women. Among the representatives of the stronger sex maximum amount Oxytocin is produced in the moments after physical intimacy. Oxytocin makes a man loving and attached. Men with high level oxytocin - very loyal and will never allow themselves hobbies on the side.

What foods contain happiness hormones: list

For women, the “hormone of happiness” is often precisely estrogen, because with its deficiency it decreases sexual desire, depression sets in and even appearance deteriorates: the skin does not look so fresh, and hair and nails become dry and brittle. You can try to compensate for estrogen deficiency with the following foods:

Flax seeds
Peas and beans
Bran
Apricots

But note that excess estrogen is also sometimes undesirable. In particular, this hormone can interfere with the loss of excess weight lower abdomen and thighs. Therefore, if you have such a problem, then the reason may lie in drinking coffee in large quantities. But if an excess of estrogen does not threaten you, pay attention to our guide on how to choose delicious coffee with rating brands.

By the way, in last days menstrual cycle all representatives of the fair sex tend to experience a deficiency female hormones And Bad mood For some, it occurs precisely on these days. And you can try to raise it with products from the list above, as well as herbs that contain phytoestrogens, these are:

Sage
Licorice
Linden blossom
Chamomile
Hop

The hormone of happiness in chocolate and banana: what is it called?

Chocolate and bananas contribute to the production of the hormone of joy in the body serotonin . But to say that serotonin comes from them directly would be wrong; these products are simply rich in substances necessary for the production of the hormone. Moreover, there are other food products that contain much more tryptophan (the substance from which serotonin is quickly synthesized) than chocolate, and even more so bananas. Therefore, the legend that chocolate and bananas contain “happiness hormones” is only half true.

Where and how is the happiness hormone serotonin produced?

Serotonin is produced from the amino acid tryptophan. Interestingly, the foods richest in tryptophan are those that are usually classified as delicacies.

How to train the brain to produce more of the hormone of happiness and joy, serotonin?

Whole books have been written about how serotonin and our other hormones work. We invite you to pay attention to two of them. The author of the first is American Loretta Breuning, the second was written by Asya Kazantseva, a Russian science journalist and biologist by training.

They are valuable because they provide insight into what hormones are for and how they work. Loretta Breuning argues that serotonin is a hormone of self-worth, and its levels are high in those who occupy high social status. Both in her book and on the Internet there are a lot of recommendations on how to quickly increase serotonin levels, for example:

Play sports and enjoy physical activity
Eat nuts, chocolate, bananas and other foods rich in priptophan
Engage in auto-training and praise yourself out loud every day, as well as be proud of your social status, whatever it may be

All these methods work and can help in a moment of despondency, but they give a short-term effect. And in order for the brain to learn to produce more serotonin on an ongoing basis, you really need to occupy the desired social status. Oh, and it wouldn’t hurt to mention that a person constantly wants more, and that means he needs to constantly move forward.

What and how is the happiness hormone endorphin produced?

Endorphins are produced in the brain, mainly during sleep, so good sleep- a guarantee of a sufficient amount of this hormone.
Endorphins are able to accumulate in the body and are released when an urgent need arises. Typically, endorphin is released in parallel with adrenaline.
The effect of this hormone is impressive: endorphin allows you not to feel pain and think clearly even with serious injury; nature has provided this mechanism to ensure a person’s survival in a critical situation.

How to train the brain to produce more of the hormone of happiness and joy, endorphin?

Trying to increase endorphin levels is probably not worth it, its effect is too deafening, and the body expends too much energy, working to the limit. Opium has a similar effect on the same receptors as natural endorphin, but there is no need to talk about its destructive effects.

How is the hormone of love and happiness produced in the body, oxytocin?

Oxytocin is produced in the hypothalamus - it is believed that this part of the brain was formed during evolution first of all and it is responsible for deep motivation and primordial instincts. The hormone oxytocin itself also has a long history; it is present not only in humans, but also in all other mammals. Oxytocin is responsible for attachment to a group, and causes a feeling of satisfaction when an individual is in a circle of similar individuals.

Tactile contact with a person who is pleasant sharply increases the level of oxytocin.
In adults of both sexes, oxytocin levels reach their maximum during intimacy.
It is believed that oxytocin stimulates a person to become attached to members of his group and to be loyal to them. But this is only true while oxytocin levels are at an average level.
If the level of oxytocin is off the charts, then a person may neglect the interests of the group for the sake of more important goals. Only family members and especially children can be more important. The same situation is observed in nature, a female can leave a pride if she has lost a cub, representatives of both sexes leave their groups to find a partner and have cubs.

What is the maximum level of dopamine needed for happiness and how is it produced?

Dopamine is produced at the moment when a person anticipates receiving a reward and helps him become more active and in a cheerful mood in order to achieve the goal. In the days of hunting and gathering, dopamine played an important role in survival; upon noticing something special, our ancestors rushed to that object, and often found food that way. However, the key feature of dopamine is that when a goal is achieved, the pleasure does not last long, and the desire to experience positive emotions again pushes us to new achievements.

What happiness hormone is produced during sex, a kiss, chocolate, banana, sun, after a workout?

During sex, the production of three “happiness hormones” is stimulated: dopamine, serotonin and oxytocin, which is why intimacy causes such a storm of emotions.
However, simply by kissing, the same hormones are produced. And their number depends on how desirable and pleasant the kiss will be.
Chocolate stimulates the production of dopamine and serotonin, in addition, it contains invigorating caffeine and a large amount of carbohydrates, which give a quick burst of energy. Therefore, chocolate excellent remedy from blues and sadness.
Under the influence of sunlight and when eating bananas, the human body more actively synthesizes serotonin.
Regular exercise stimulates the production of serotonin, as well as oxytocin and dopamine in in moderation. But if the role is about important competitions, then other hormones can come into play - adrenaline and endorphin, which help not to notice obstacles on the way to the goal. And when you win, huge amounts of dopamine and oxytocin are released.

How to increase and raise the level of happiness hormones in the body: tips

To ensure that the level of happiness hormones is always high, try to follow these tips:

Choose products from high content tryptophan: nuts, seafood, cheeses, rabbit and veal meat, halva and seeds. If you eat one of these instead of a bun, it will have a positive effect on both your figure and your mood.
Don't protect yourself from physical activity. Unfortunately, physical inactivity is a common problem in modern society.
“Enemy number one” for “happiness hormones” is cortisol, the stress hormone. Cortisol is also very important, because the feeling of discomfort when it is released forces us to move forward. But if there is too much stress and cortisol, then this is a problem that requires attention.
Learn how hormones work. It is unlikely that you will learn to consciously manage this complex system, but by understanding how hormones work, you can discover the true motives of certain actions and stop worrying about trifles.

You probably have a reliable relationship with the woman you love, and perhaps even a family and children. My career has already taken shape, as well as my outlook on life. And everything is already good, established, stable. There’s just one thing: there’s less and less joy from this stability. There is no spark in life, no adrenaline, even closeness with the woman you love - and she is no longer so impressive.

If what is described is close and understandable to you, it’s time to take a hormone test. Sometimes it is the shortage in male body a hormone such as testosterone makes you lose your zest for life.

Photo: Shutterstock.com

Testosterone - the hormone of joy?

In the literal sense, of course not. Endorphins are more likely to be responsible for joy. However, if we take into account the fact that testosterone controls almost all aspects men's life- masculinity, success, creativity, sexual activity, etc. - the joy in her without testosterone will clearly decrease. Hence the logical conclusion: it is necessary to keep your own hormonal levels under control.

Restoring HORMONY

So, a lack of testosterone has been established. This means that the first step towards solving the problem has been taken. Now it is necessary to raise the level of the hormone, and there are several ways to do this.

1. Focus on food. Fatty, high-calorie and environmentally unfavorable foods not only reduce testosterone levels, but also have an extremely detrimental effect on health in general. Because correct mode nutrition and healthly food should become your companions for life. Believe me, your body will answer you with gratitude, and not only in the form normal level hormones.

2. Bad habits- the battle! Scroll negative consequences from smoking and alcohol consumption is quite extensive and is probably at least partially known to you. Now add lowering testosterone levels to this list. Accordingly, if you want to return your hormones to normal, down with alcohol and cigarettes.

3. Contact doctors and pharmacies. Of course, it is possible and necessary to restore hormone levels with medication. Contact a specialist to find the best one for you medicine. For example, . Included in it medicinal herbs help increase testosterone levels, replenish energy reserves, and increase endurance (including intimate and sports).

4. More movement! Physical activity is the key to the successful functioning of all body systems, including the endocrine system (responsible for hormone production). Therefore, if you want to keep testosterone normal, you need to get out of your chair and start moving. It is not necessary to immediately run to the gym and exhaust yourself with hard workouts; at least regular walks are enough, especially if they are fresh air. The latter, by the way, also helps restore hormonal levels.

5. Take care of your nerves! One of common reasons decreased testosterone levels are due to regular stress. It is not possible to eliminate the problems that provoke stress; you need to learn to deal with them more simply.

Take care of your own hormonal background, and you will be surprised how bright, full-color and intriguing your life will become, no matter how many candles are on your next birthday cake!

What makes a man a man, even before birth? Not at all what you thought. Everything - or almost everything - is decided by one single hormone, testosterone. Muscles, sexuality, career are dominated by testosterone.

There are several types of male hormones - androgens, but the main one is testosterone. Like a conductor, testosterone controls the functioning of many body systems, even influencing creativity, way of thinking, intelligence, energy and behavior style! Not to mention how much testosterone means for men's health and life expectancy.

What does testosterone do?

Brain. Helps concentrate, improves memory, protects against age-related diseases.

Libido. Increases the level of sexuality.

Hair. Stimulates male-type hair growth.

Muscles. Stimulates muscle growth.

Bones. Maintains their high strength.

Heart and blood vessels. Slows down the aging process and protects against atherosclerosis.

Fat. Prevents the accumulation of excess fat in the abdominal area.
Genital organs. Provides normal development and the functioning of the reproductive system.

HORMONE OF KINGS AND KING OF HORMONES

Testosterone is called the "success hormone." Men with high testosterone levels tend to take the initiative into their own hands and subordinate others to their will. They express their opinions and anger strongly, are quite energetic and are luckier.

Professor James Dabbs, a psychologist from the University of Georgia (USA), conducted a study of 5,000 Vietnam War veterans and found that the desire to become famous at any cost is characteristic of men with high testosterone levels, but low level education and income. Men who were more successful in this sense used their energy by doing something socially acceptable, such as driving fast cars instead of stealing them.

The professor also found that representatives of “extroverted” professions - actors, football players and lawyers - have higher testosterone levels than, say, church workers. So the almighty hormone testosterone influences almost every aspect of life.

Whether a person becomes a poet or a boxer, a winner or a loser, largely depends on testosterone.

After 35 years, the “testosterone factory” gradually reduces the volume of testosterone production and, with the onset of andropause (male menopause), stops working. However, there are factors that can influence the amount of the main male hormone in the body, regardless of age.

Refusal of meat. The best remedy taming the flesh has always been considered vegetarian diet. It is devoid of cholesterol, without which the hormone cannot be produced. Of course, compliance Orthodox posts will not make a man a eunuch, but long-term strict vegetarianism reduces a man’s aggressiveness, and at the same time his sex drive. In other words, "meat warms the blood."

Female hormones. Alas, men are literally drowning in a sea of estrogens - female sex hormones. And the meat of animals raised on hormonal supplements, as well as the passion for beer rich in phytoestrogens (plant analogues of female hormones), male power they won't add. And some experts do not even recommend consuming soy products for pregnant women: if there is a boy in the womb, his development may be affected. Quite a lot chemical substances having similar action, and in environment– they contain, for example... plastic and pesticides.

Climate. This is where the inhabitants of northern latitudes are not very lucky. Sun rays stimulate the production of male hormones. That's why people feel a sexual surge at resorts, and residents of hot countries are considered the hottest in love - this is testosterone raging.

Alcohol. A real poison for the testicles. As the level of alcohol in the blood increases, the amount of testosterone decreases. It’s not for nothing that they say: “Alcoholic drinks create desire, but do not give persistence in its fulfillment” (these words belong to Shakespeare). Drinking alcohol in quantities that can cause a hangover reduces testosterone levels by 20% within 12–20 hours. Moreover, the testicles affected by the “degree” are never fully restored. The liver can still regenerate, but the testicles are hatching plans for revenge, so today's big guys, wasting their lives behind the bar, tomorrow turn into weak patients.

Stress. Divorce, unresolved problems, financial losses, unemployment - all this leads to suppression of testosterone production. One study found that the noise of airplane turbines in close proximity cut testosterone levels in the blood of young men by half!

Serious overload, prolonged stress, and especially depression shorten the age active life men.

Overheat. Prolonged overheating of the testicles can make a man sterile for a certain period of time.

Closeness. Italian researchers have proven that infertility is twice as common in men wearing elastic synthetic underwear. Among those who prefer tight jeans, one and a half times more people are infertile. And since the production of testosterone and sperm are closely related, we can say: “family men”, or, in the European manner, “boxers”, are the choice of a true macho.

Infections. Mumps virus (mumps) Infectious mononucleosis(inflammation of the tonsils), hepatitis, urethritis and sexually transmitted diseases can disrupt testosterone production and provoke a premature onset of andropause.

Surgeries and certain medications can also reduce testosterone production.

But it can increase testosterone production physical activity(running, swimming, golf, training with an instructor in the gym are especially good) and general stimulants - ginseng, special dietary supplements, although often the risk of their use outweighs the potential benefit. As for oysters and other aphrodisiacs, they, alas, do not affect testosterone production.

CRISES OF AGE

A typical man of the age of “fading” is a person who is gradually losing interest in life, love, his strength and energy. without him apparent reason mental and physical fatigue. From an assertive, sociable optimist, he suddenly turns into a depressed pessimist, with whom it is increasingly difficult to work and live - where has the former enthusiasm gone? Problems arise in bed.

A man loses his own self... It's a sad picture, isn't it? But we are surrounded by hundreds of thousands of such men. We dismissively throw after them: “Yes, he’s going through menopause.” But few people know that everything can be changed if you resort to testosterone therapy.

This is a relatively young area of substitution hormone therapy. After all, neither doctors nor patients still recognize the existence of male menopause as a special medical condition, which must not only be diagnosed, but also treated. And if millions of women around the world have already learned to help their bodies in such a difficult moment, scientists have undeservedly ignored the representatives of the stronger sex. And andropause symptoms can appear for about 30 years! If you come to your senses in time and remember that there are “male” doctors - urologists and andrologists, an early collapse can be avoided.

Moreover, recent studies give hope that testosterone therapy will help treat Parkinson's disease, paralysis, and cardiovascular diseases.

Health. How to increase testosterone

Russian men age very quickly (even at 50 they often look like decrepit old men) and die early ( average duration their life is... 58 years!). In a word, a difficult case. However, scientists are convinced that all these troubles have one source - insufficient testosterone. This main male hormone affects almost all processes that occur in the body of representatives strong half humanity.

In men under 30 years of age, the level of testosterone in the blood must be normal, explains Svetlana Kalinchenko. - But, alas, we also have 20-year-old patients who have very little of it. This is very dangerous pathology. It can be caused by different endocrine diseases. But most often it turns out that the young man was taking drugs (virtually all of them, including cocaine and heroin, reduce testosterone levels), antidepressants and alcohol. It happens that obesity is to blame. If you see a very fat one young man, With high probability we can say that he has problems with testosterone. And definitely - if a man’s waist circumference (of any age!) is greater than 94 cm, he has catastrophically low hormone levels. So I recommend that all men measure their waist.

And after 30 years of age, testosterone decreases in all men?
- Unfortunately yes. And on average by 1-2% per year. This process cannot be stopped in any way, but it can not be aggravated. And first of all, you need to watch your weight. In men over 30 who are obese, testosterone in the blood decreases by 10-20% every year. Besides, adipose tissue is a trap even for those sex hormones that are produced: they settle in it. At the same time, it converts the male hormone into the female one. Therefore, in obese men, feminization develops - the figure becomes feminine (the buttocks spread out, the breasts grow, hair disappears in the places where it used to be).

******
Don't be sad for no reason

How else can you understand that there is not enough testosterone?

If a man decides to take care of himself (usually this happens at the age of 50-55, when he has already made a career, raised children, and has a free time), went to a fitness club and sees that his athletic achievements do not correspond to the efforts he makes. He does everything right, as the coach says, but there are no results. The stomach does not shrink, the biceps do not pump up. This is a sure sign of hormone deficiency.
After all, testosterone is the main anabolic steroid, which is responsible for muscle strength and mass. If it is not enough, it is impossible to achieve good physical success. Athletes know this very well. With reduced testosterone, physical activity is difficult to endure. The man notices that if earlier he could, say, catch up with a bus without losing his breath, now it is almost impossible for him.

Another obvious sign is depression, a feeling of depression.

Testosterone is the main endogenous antidepressant. You could say this is a happiness hormone for a man. Patients who have little of it often say that the colors have gone away - life has become black and white. There seems to be no reason to be depressed (a high-ranking boss, he gets good money, he has a wonderful family), but the person is sad. Nothing makes him happy; he notices that he often wants to cry for no reason.

How to increase testosterone levels

Seven Ways to Boost Testosterone Levels

Testosterone is a male sex hormone that promotes muscle growth. For each person, its level is individual, as is the metabolic framework. While Vasya is gifted with a fast metabolism, his neighbor in the box at the sports club, Petya, may naturally have elevated testosterone levels. And which of them was luckier is another question! The essence of mass training is to preserve your gains by keeping testosterone levels at sufficient levels to allow an anabolic environment to thrive, conducive to muscle growth. In this article you will get acquainted with seven preventative ways how to increase testosterone levels.

1. Eat meat!

Scientists have proven that, unlike meat diets, highly moral vegetarianism will lead to a decrease in testosterone levels. Moreover, a diet rich in fat is more beneficial in this regard than food with a minimal fat component. The fact is that meat contains cholesterol, which serves as a primary source for many hormones, incl. and testosterone. The so-called red meat is enriched with zinc, an essential mineral for maintaining the male sex hormone. To increase testosterone levels, include steak, ground beef or roast beef in your diet daily (twice, based on 6 meals a day), and then your testosterone levels will be fine.

2. More carbohydrates, good and different

After every trip to the gym, eat a rich meal simple carbohydrates- about one gram per kilogram of weight. This stimulates the release of insulin, prompting the metabolism to finally start building muscle mass. Another reason to consume sugar after exercise is that insulin-rich blood suppresses cortisol, a muscle-breaking hormone that can turn metabolism into a catabolic channel. Increased level cortisol not only destroys muscle tissue, but also reduces the level of testosterone in the blood. Adequate consumption of carbohydrates immediately after physical activity will relieve your body of the suppression of the male sex hormone by cortisol.

3. Take Whey Protein and Glutamine Before Workout

Whey is an easily digestible form of protein consisting of branched-chain amino acids (BCAAs). Sports nutritionists have proven that consuming BCAAs before physical activity helps to slightly increase testosterone levels and keep them at the desired level. In particular, 20 g of whey protein contains about 7 g of branched-chain amino acids. Load up on 5 g of glutamine and you will not only tame cortisol, but also support testosterone. Mix whey/glutamine with small portion"complex" carbohydrates, like oatmeal, potatoes or cereal derivatives, add water and take this mixture 40 minutes before training.

4. Attention: BEANS!

Phosphatidylserine (Phosphatidylserine, abbreviated as PS) is a dietary supplement obtained primarily from soybeans. PS, like other phospholipids, “lives” in cell membranes. It turned out that this chemical compound inhibits the release of cortisol during training, stimulating cellular homeostasis (self-regulation) and supporting proteins that control membrane functions. Daily norm PS - 800 milligrams. If such a supplementation schedule is difficult for you, use PS only on training days in order to control cortisol levels.

5. Increase your vitamin C intake

Orange juice is a decent source of simple carbohydrates for a post-workout dessert. But it is also an excellent storehouse of vitamin C. Scientists assure: taking vitamin C, by the way, one of the main ones in our diet, also helps reduce the amount of cortisol in people who lift weights. You already know the bodybuilding mantra: Excessive cortisol compromises testosterone levels, so consume at least 500 mg of vitamin C in the morning with your first meal, and the other half - 500 mg - in the late afternoon with lunch or dinner.

6. The main thing is not to overtrain

What are the signs to tell if you've overtrained? It's quite simple: if you're eating a high-calorie, high-protein diet without results, chances are your muscles are too congested to grow. Frequent training or too many sets in one work session can cause an unbridled surge of cortisol. By chain reaction this reduces testosterone levels and negates your efforts to “pump up” decent “mass”. This may be a difficult decision for you to make, but adjustments to your training routine are necessary. First, allocate yourself more days for rest, and secondly, reduce the number of sets per one muscle group. If you do everything right, you will return the training process to the right direction and increase your testosterone levels to the desired amount.

7. Forget about aerobics

Aerobic exercise reduces testosterone levels. When it comes to “cutting”, aerobics is irreplaceable, but as soon as training shifts to the plane of “mass” work, cardio loads work against you. Even if you exercise moderately on an exercise bike, it can potentially lead to muscle fatigue and overtraining as an extreme form. As a result, we get a typical situation where testosterone levels are suppressed by an explosion of cortisol.

Maintaining an optimal testosterone percentage is a necessary condition to build muscle volume. There is no place for accidents in bodybuilding: the strategy at the stage of working on “mass” converges on increasing the level of the male sex hormone. Eating plenty of protein, coupled with a well-balanced pre- and post-workout diet, are essential components to achieving a well-rounded physique. Keep in mind the truism: muscles grow during the recovery period, so take your rest planning seriously. And, lastly, periodically replenish the lack of important nutritional supplements in the body - vitamin C and PS. Follow these simple rules, and may your atomic growth be the envy of your garden weeds!

For a very long time I was interested in the question of why a gorilla monkey, although in the same weight category as an adult man, is nevertheless 7 times stronger than him. Many times I was surprised why men are considered stronger than women who are sometimes larger than them.

Why do dogs like to bite drunk people? Why do some people achieve success and others not? How do happy and unhappy marriages happen? Why do depression, low self-esteem and obesity occur? It's all about the “happiness” hormone testosterone.

In nature, everything is simple and everything is clear: whoever has the bigger one is the leader, he is the alpha male, he is the dominant one. Most often, there is no need to show any aggressiveness, everyone already feels “who is in charge here.” A simple animal sweat-lose test is also determined by testosterone levels. At big difference There are no “test” fights between the rivals. The battle takes place only in approximately equal positions, and then it is of a purely psychological nature. Everyone has seen cats screaming at each other in the spring; the one who believes “that he has more” wins and proves it with his patience.

In people, conflicts occur when there is a sharp unexpected change in the hormonal “status quo,” for example, when intoxicated. The hormone decreases sharply and the person must urgently check how much his hierarchical level and social status have changed. Easy to use alcoholic drinks, and especially beer, sharply reduces social status and... male abilities, which, some, “for old times’ sake” are trying to test by getting negative result. Alcohol destroys any desires of a man, including being the head of the family, having children, being rich, and just being. Without testosterone, a self-destruction program is activated, the self-destruction of a biological object unnecessary to nature.

Obesity is also a declining indicator the right hormone It’s not for nothing that fat people are teased in childhood; children already understand who is lower in the hierarchy and show them that they are not leaders. Excessive food consumption also lowers the hormone, the need for it, the desire to run somewhere and defeat someone disappears. Only constant feeling hunger stimulates such activity that it is possible to overcome long distances, “defeat the beast,” bring it into the house, wait for food to be cooked - that’s how much reserve there is in this bioproduct.

Testosterone stimulates the desire to live, to fight for one's life, to give life to others and to protect the life of others. “Test” increases libido, increases love for everything around him, this man likes everything and everyone. But they are also capable of the maximum manifestation of love for one person, because he always has enough strength to provide both himself and someone else’s life with everything that is most necessary.

Yes, they truly do not know what they are doing, lowering their hormone of “happiness” and replacing it with a state of weakness, lethargy, impotence and depression. After all, testosterone is also the hormone of desire. When he is a person always wants something. This manifests itself not only in sexual need, which I must say are easily satisfied, thanks to the mass of fans of the alpha male. The dominant easily achieves any goals, in sports, business, creativity. Testosterone promotes active work brain at higher frequencies. This guy will always find something to say to both his opponent and his fan. This is the so-called preliminary and sometimes final test of the “test”. Girls talk to him and there is nothing to talk about, but they themselves understand that there is nothing to catch with him and his children will be sick and weak.

Testosterone determines the growth of muscle mass, and most importantly its strength. Therefore, the gorilla's height is 7 times that of a man, which also determines its strength. Women also have testosterone, but 10-20 times less than men, so you can imagine how much heavier the load is for them than for men. I wish men understood this. A drunk man, having sharply reduced his testosterone, cannot stand on his feet, because he has no strength and is carried home by the same weaker women.

And about dogs... They feel who is sweating and what is their testosterone level. Not every dog will rush at a sober man, but rather run around him. For her, a drunk can no longer play the role of leader; he is lower than her in the hierarchy. They say, “I got drunk like a dog,” but no, worse than a dog. The animal that smells of alcohol no longer smells like a male, therefore it is simply “meat”, prey that can be tasted, suddenly turns out to be edible, and if not, dogs very often urinate on alcoholics, demonstrating the height of animal contempt for such individuals.

Fear is a neurohumoral reaction accompanied by a large release of adrenaline into the blood, a substance that instantly burns all testosterone, as a result of which the muscles narrow. coronary vessels and cerebral vessels, resulting in impotence and inability to make adequate decisions.

Testosterone is secret power, it is a constant inner feeling in your ability to resolve any situation. This is self-confidence with a high level of self-esteem, with a sense of one’s social status. This is the charisma in which if you come somewhere and don’t say anything yet, everyone already feels who has come.

If for women the canon of beauty is rounded shapes, thin waist and long legs, then for men ideal figure looks different. A man is considered handsome if he has broad shoulders and a narrow waist, pumped up muscles that create a special body contour. In addition, he must have temperament and passion, and have the ability to conceive a child at the right time. All these qualities are determined by the presence necessary amount of testosterone. And if it is not enough, how to increase testosterone levels? Let's talk about what testosterone is, what testosterone affects in men, what it does in the body and how to increase it.

Testosterone, its production and functions

Where is testosterone produced? The male hormone testosterone is generated in the testicles and, in small quantities, in the adrenal glands. The production of testosterone in men is based on cholesterol. This substance is produced from it. The hormone belongs to the class of steroids.

By itself, this hormone can do little in the male body; it is passive. But dihydrotestosterone is formed from it by the enzyme 5-alpha reductase. The latter is converted into active free hormone. At the initial stage, a man’s body contains only 2% free hormone. It is he who performs all the functions listed below.

The main functions of the produced hormone are divided into androgenic and anabolic. Androgenic are expressed in stimulating the sexual development of the boy. Anabolic functions contribute to the generation of proteins, the hormone insulin, endorphins, and help build muscle mass. In addition, the hormone is responsible for the following processes:

Stimulates metabolic processes;
Forms the outline of the body;
Controls body weight growth;
Regulates the amount of glucose in heme;
Has a stress-resistant effect;
Improves libido.

The answer to the question of how to increase a man’s libido is simple - stimulate the production of the hormone. The substance is generated in the fetus still inside the mother's womb and is present in the blood throughout life. IN at different ages The level of testosterone hormone varies among men. The hormone is also present in a small amount in a woman’s body.

The effect of the hormone on a man’s body can be considered as he grows older:

In the embryo in the uterus, the substance forms the specific sex of the child, promotes the formation of the prostate in the boy and the seminiferous tubules
altsev.
In adolescents, under the influence of this hormone, the voice becomes rougher, muscle mass increases, rib cage increases in volume. The sebaceous glands begin to work intensively, as a result of which adolescents often develop acne. During the same period, body hair increases in the armpits, pubic area, and face. The genitals increase in size. The ability to conceive a child appears.
In men over 35 years of age, the content of the substance decreases. This reduces their libido. At this time, there is a risk of developing cardiovascular pathologies ( acute failure and other problems). Men are at risk of autonomic disorders, weakening of skeletal bones and osteoporosis. Later, due to a lack of testosterone in a man’s body, he is likely to develop Alzheimer’s disease.

Each age has its own substance standards. A manifestation of a low hormone is poor health. How to increase testosterone in men depends on the reason for its reduction and on the goals set.

Substance standards

The hormone content in the body gradually increases from the day of birth and reaches its maximum by the age of 18. After 25 years, its volume gradually decreases. The amount of hormone decreases by 1 - 2% per year. By the age of 40, the presence of testosterone deficiency in a man is already noticeable. But such fluctuations in the content of the substance are quite natural and normal. Raising the hormone in such a situation is not required. How to increase testosterone levels in older men is not a question.

A table of normal testosterone levels in a man’s body looks like this:

For the fairer sex, the norm is from 0.07 ng/ml to 0.8 ng/ml. Sometimes the indicator for women is too high, and it needs to be reduced.

Reasons for decreased hormone levels in men of different ages

Low testosterone levels in men manifest themselves in the following signs of deficiency:

Reduction in muscle volume;
Pain in the form of aching joints;
Deterioration of the ability to remember (memory function);
Weak erection and premature ejaculation during sexual intercourse;
Problems falling asleep;
Obesity;
Decreased libido;
Baldness and hair thinning.

Symptoms of low testosterone in men may indicate the presence of a disease caused by low levels of testosterone in the blood, or an unhealthy lifestyle. Signs of low testosterone are a reason to give up. Low testosterone in men is caused by the following reasons:

Poor nutrition;
Stress at home and troubles at work;
Frequent consumption of alcoholic beverages;
Uncontrolled use of medications;
Reduced mobility, sedentary work;
Injury to the genital organs;
Bad ecology;
Extra pounds of weight;
Undertreated and chronic diseases;
Disease with prostatitis;
Sexually transmitted diseases;
Irregular sex life;
Lack of sleep;
Elderly age.

The consequences of a decrease in hormones are expressed in feeling unwell and diseases. A lack of testosterone can cause problems in your personal life. How to increase testosterone in a man's body? Treatment for low testosterone in men involves elimination reasons for its reduction. It is necessary to direct your lifestyle in the right direction. If there are diseases, they must be cured.

Increasing decreased hormone levels

What determines the level of the hormone in the body? How to restore it normal amount? Let's take a closer look.

Balanced diet

The consequence of poor nutrition is a decrease in hormones. How to increase testosterone levels in a man? When creating a menu, it is necessary to include in the diet foods that stimulate testosterone production. The main stimulant is sea fish. It contains zinc, which has a positive effect on hormone production.

Potency, as many people know, has a good effect walnuts. They contain the same zinc, in addition to phosphorus and vitamin E. Nuts enhance potency and give a man strength. The product is especially beneficial for sexual energy when combined with honey. An increase in testosterone in men can occur when consuming this mixture.

Berries increase the level of the hormone, including southern watermelons, wild and garden raspberries, wild blueberries, and swamp cranberries. Not cooked on fire fresh fruits and vegetables also stimulate hormone production. This can be said about broccoli, carrots from the garden, pumpkin. Among the southern fruits that increase the rate are avocados, red pomegranates, juicy oranges, grapes and dates. Garden plum will also have a positive effect on the volume of the substance.

Finally, to restore testosterone, you need to eat greens. Parsley and cilantro, spinach and green onions also contain zinc. And this substance stimulates the production of the hormone.

Basic nutrition rules:

Eat in small portions, do not overeat;
Eat often - every 2 - 3 hours;
The last meal should take place 3 – 4 hours before bedtime;
Drink enough water;
Quit alcohol and smoking;
Do not eat foods that can reduce the amount of testosterone.

Hormone-lowering foods include White bread, refined sugar, black coffee, table salt, fatty varieties milk. If a lack of testosterone is detected in men, these products should not be consumed.

The influence of sleep on the indicator

Some men believe that they can sleep only 3-4 hours a day, and this is enough for them to feel good. For most representatives of the stronger sex, this doesn't fit. The causes of low testosterone in men may include lack of sleep. You need to sleep 8 hours a day. During sleep, the concentration of germ cells reaches its maximum. Therefore, some men experience an erection in the morning.

If you sleep for 3 hours, the hormone does not have time to be generated, and the man feels unwell. Increasing testosterone levels involves improving your sleep patterns. Basic sleep rules:

Go to bed no later than 12 o'clock at night;
Get up no earlier than 7:00;
Ventilate the bedroom before going to bed;
Darken the windows with curtains;
Turn off the TV and radio, sleep in silence.

Only compliance with such rules will stimulate the restoration of the hormone level and ensure good health.

The effect of stress on substance production

Everyone has stress. Something is wrong at work, you have a quarrel with your mother-in-law or wife, your child gets sick - there is no escape from it. But you need to be able to overcome a depressed mood. When stressed, cortisol is produced, and it blocks the generation of this hormone. A lack of testosterone in men is associated with frequent stress.

The only way to increase the substance is to learn to control your emotions. There are several ways to do this:

Sport exercises;
Breathing exercises;
Walks in the open air;
Auto-training with the goal of learning not to focus on trouble;
Visit to a psychologist;
“Pour out the soul” to a loved one.

What specific exercises to do can be found on the World Wide Web, or you can ask your doctor. Moderate exercise is good restores hormonal balance.

Eliminating other causes of hormone decline

If the cause of low testosterone in men is the use of medical supplies not prescribed by a doctor, or prescribed for a specific period, but taken for a long time, increasing the dosage of a prescribed medicine without consulting a doctor, the only way out- consultation with a specialist and gradual withdrawal of medications under the supervision of a doctor.

If low testosterone in men it is associated with sedentary work; it is necessary to do physical exercises in the morning and evening after work, before dinner. You may need to think about changing jobs if low hormone leads to serious consequences.

Testosterone deficiency can be caused by bisphenol. This substance is present in plastic bowls and disposable tableware. It is added to detergents for washing dishes and cleaning rooms. At the time of buying detergents It is necessary to read on the packaging what is included in their composition, and not to take products with bisphenol.

High testosterone levels will cause sun exposure. But you can’t overdo it, and not everyone benefits from sunbathing. The hormone will increase the viewing of erotic films. The production of the substance is stimulated by short-term affairs on the side. Therefore, if a man increased rate hormone, he is unreliable, he will look for connections on the side, he is capable of leaving his wife and going to his mistress.

If a decrease in testosterone occurs as a result of living in a polluted area of the city, you should purchase an air purifier, an air conditioner with a filter, which will help clean the air in the apartment. You shouldn’t open the windows, and it’s better to go for a walk to the park. More affluent patients should consider changing their place of residence.

A lack of testosterone in men leads to fat gain. If you are obese, you need to take measures to lose weight, for this, again, use proper nutrition and moderate physical activity. If a man is sick, and the substance is reduced because of this, the disease must be cured. If you don't have regular sex, you should think about getting married.

How to find out what exactly affects the decrease in hormone volume? There are no ways. But if the circumstances listed in paragraph “Reasons for reduction” are present, they need to get rid.

Described hormone for bodybuilders

The influence of testosterone on the male body is great. Athletes involved in structuring their bodies know about magical property substances increase muscle mass. In addition, the hormone is an effective stimulator of physical energy and endurance. How do athletes increase their hormones?

Positive effect on hormone growth physical training. In this case, it is required that the exercises be as intense as possible, but the training should be short, no more than half an hour.
To produce the substance, athletes consume easily digestible proteins. They are contained in sports nutrition in the form of milk proteins. They must be taken immediately after training.

The effect of the hormone on the body depends on how it is consumed. Athletes are not recommended to take medications containing the hormone in any form. This refers to tablets, injections, patches and other methods of taking medication. Taking testosterone that is not prescribed by a doctor can lead to hypogonadism, the symptoms of which are decreased muscle mass, obesity, mental retardation, and others. unpleasant signs. Also, uncontrolled use of the hormone can lead to prostate adenoma or cancer. Treatment with medication is only possible on the recommendation of a specialist. In addition, it must be taken into account that taking an artificial drug leads to inhibition of the generation of the body’s natural hormone.