More testosterone, more masculinity, more muscles and less stress
Stress lowers testosterone, whether it is mental or physical stress does not matter to the body. High testosterone reduces stress, because it works both ways. Men with more testosterone feel more masculine and calmer and build more muscle mass while retaining less fat. In short, a healthy male body has enough testosterone.
Exercise and testosterone
Proper strength and/or endurance training can reduce stress and increase testosterone. The highest increases can be expected with strength training where you acidify while you can perform between 8-12 repetitions. Endurance sports are less effective and long cardio sessions lower testosterone levels because they promote stress (cortisol). Interval training with an inverted pyramid system, where the longest sprint and longest rest comes first, works very well.
Posture and testosterone
Men with more testosterone often walk slower, are more physically present and act taller. This also works the other way around. Men who act big and do so for long periods of time increase their testosterone levels significantly. They grow into alpha males. Act big, stretch completely or stand in a v-pose for 2 minutes. Football players who score automatically make themselves bigger, this is a natural reaction and gives more testosterone.
Male thoughts for more testosterone
Thinking of male dominance in any situation gives the body a reason to become more masculine in order to really be able to handle the situation. For example, as a man, be more of the alpha in bed. It doesn't have to mean that you are alpha in the gym, but there is certainly something you can be alpha in or imagine that you are alpha in.
Phytotherapy and higher testosterone
The herbs below are mainly used to restore an imbalance in hormones and in older men who already have lower testosterone levels. In already healthy young men with normal hormone levels, these herbs can only slightly increase testosterone levels. We should pay special attention to astragalus because it increases the production of testosterone and the number of testosterone-producing Leydig cells in the testes.
- Astragalus membranaceus – Fleshy cockle pod
- Cyperus esculentus tubers – Tuberous cyperus or Tigernuts (not from Duyvis)
- Dioscorea villosa – Wild yam
- Eurycoma longifolia – Tongkat ali
- Epimedium – Horny goat weed or Elfenbloem
- Gingko biloba – Japanese nut 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 – Rose root
- Serenoa repens – Saw palmetto
- Smilax officinales – True sarsaparilla
- Tribulus Terrestis
- Trigonella foenem araceum – Fenugreek
- Withania somnifera – Ashwagandha
Nutrition and testosterone
Stress lowers testosterone. With low stress you have higher testosterone. If we can reduce metabolic stress by eating healthy, this also has a beneficial effect. All anti-inflammatory foods therefore have a positive effect. For this food, think of pomegranate, blueberries, green tea and anything with a high ORAC value.
Read more about this here ORAC values
Concentrate 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 is also suitable for increasing testosterone due to its anti-inflammatory function.
Read more about it here anti-depression diet
Some additional tips
Another list of random facts that can help boost testosterone levels
Testosterone lowering:
- Mint
- 10 cups of green tea
- Ibuprofen
- Bad sleeping
- Too many orgasms
- Overweight
- Higher blood sugar levels
- Cannabis
- Lose weight quickly
- Training (too) intensively
- Coke
- Marathon
- Air pollution
- Alcohol
- Ecstasy
- Aging (without training)
- Dioxins
- Sitting for a long time
Increasing testosterone:
- Cryotherapy
- Fertilized eggs
- Taurine
- Dill
- Parsley
- Onions
- Black Korean raspberry
- Royal Jelly
- Losing weight (slowly)
- Magnesium
- Sex (orgasm in moderation)
- Cold shower
- Low-carb food
- Vitamin B5, C, D and K2
- Shajit (clay)
- Cruciferous (broccoli, cauliflower, sprouts, etc.)
- Olive oil
- Coconut oil
- Probiotic Lactobacillus reuteri BM36301
- Lactic acid
- A little clove
- View beautiful women
- Lower blood pressure
- Do your own thing
- Healthy living
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