More testosterone, more masculinity, more muscles and less stress
Stress lowers testosterone, whether it's mental or physical. High testosterone reduces stress; it works both ways. Men with higher testosterone feel more masculine and calmer and build more muscle mass while retaining less fat. In short, a healthy male body has sufficient testosterone.
Exercise and testosterone
Proper strength and/or endurance training can reduce stress and increase testosterone. The greatest increases can be expected with strength training that causes acidification, even though only 8-12 repetitions can be achieved. Endurance training is less effective, and prolonged cardio sessions lower testosterone levels because they increase stress (cortisol). Interval training with a reverse pyramid system, where the longest sprint and longest rest come first, works very well.
Posture and testosterone
Men with higher testosterone levels often walk slower, have a stronger physical presence, and act larger. This also works the other way around. Men who act larger and do so for extended periods significantly increase their testosterone levels. They develop into alpha males. Act large, stretch out completely, or hold a V-pose for two minutes. Soccer players who score automatically make themselves bigger; this is a natural reaction and boosts testosterone.
Male thoughts for more testosterone
Thinking about male dominance in any situation gives the body a reason to become more masculine and actually handle the situation. For example, as a man, try being the alpha in bed. It doesn't have to mean being the alpha in the gym, but there's certainly something you can be alpha in, or imagine yourself being alpha in.
Phytotherapy and higher testosterone
The herbs listed below are primarily used to restore hormonal imbalances and in older men with already low testosterone levels. In already healthy young men with normal hormone levels, these herbs can only slightly increase testosterone levels. Astragalus deserves special attention, however, as it increases testosterone production and the number of testosterone-producing Leydig cells in the testes.
- Astragalus membranaceus – Fleshy Hokespod
- Cyperus esculentus tubers – Tigernuts (not from Duyvis)
- Dioscorea villosa – Wild yam
- Eurycoma longifolia – Tongkat ali
- Epimedium – Horny goat weed or Elfenbloem
- Gingko biloba – Japanese walnut tree
- Lepidium peruvianum – Maca
- Nigella sativa – Black cumin or Black seed oil
- Pedalium murex
- Pfaffia Paniculata – Suma or Brazilian ginseng
- Phaleria macrocarpa – Gods' Crown (tropical tree fruit)
- Pleurotus eryngii – Cross thistle oyster mushroom
- Rhododendron ponticum honey – Mad honey
- Rhodeola rosea – Golden Root
- Serenoa repens – Saw Palmetto
- Smilax officinales – True sarsaparilla
- Tribulus Terrestis
- Trigonella foenem araceum – Fenugreek
- Withania somnifera – Ashwagandha
Nutrition and testosterone
Stress lowers testosterone. So, with low stress, your testosterone levels are higher. If we can reduce metabolic stress by eating healthily, this also has a beneficial effect. All anti-inflammatory foods, therefore, have a positive effect. These foods include pomegranate, blueberries, green tea, and anything with a high ORAC value.
Read more about it here ORAC values
Focus on good fats, slow carbohydrates and a high protein intake with a correct amino acid profile.
More information about the right proteins and amino acids
We previously wrote about an anti-depression diet. This diet, due to its anti-inflammatory properties, is also suitable for increasing testosterone.
Read more about it here anti-depression diet
Some additional tips
Another list of random facts that can help boost testosterone levels
Testosterone lowering:
- Coin
- 10 cups of green tea
- Ibuprofen
- Bad sleep
- Too many orgasms
- Overweight
- Higher blood sugar levels
- Cannabis
- Lose weight quickly
- (Too) intensive training
- Cola
- Marathon
- Air pollution
- Alcohol
- XTC
- Aging (without training)
- Dioxins
- Sitting for a long time
Testosterone boosting:
- Cryotherapy
- Fertilized eggs
- Taurine
- Dill
- Parsley
- Onions
- Black Korean raspberry
- Royal Jelly
- Losing weight (slowly)
- Magnesium
- Sex (orgasm in moderation)
- Cold shower
- Low-carb eating
- Vitamin B5, C, D and K2
- Shajit (clay)
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, etc.)
- Olive oil
- Coconut oil
- Probiotic Lactobacillus reuteri BM36301
- Lactic acid
- A little clove
- Viewing beautiful women
- Lower blood pressure
- Doing your own thing
- Healthy living
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