Depression treatment in men by increasing BDNF and testosterone

Increasing BDNF against depression is an effective way for men to recover. To increase BDNF, we need to increase serotonin, as increased serotonin leads to higher BDNF. Increasing testosterone can also help in some cases if low testosterone is the (contributing) cause.

Read here why BDNF plays a role in depression

BDNF and testosterone

If you're a man and think you produce enough testosterone, you could focus solely on BDNF. In that case, we recommend reading the one about BDNF, not this article.

Read here more about BDNF

Foods for more BDNF, serotonin and testosterone

All anti-inflammatory foods and nutrients help increase serotonin and BDNF. All antioxidants, polyphenols, and omega-3s therefore increase BDNF. The building blocks of serotonin should also be present in the diet. Stress lowers testosterone. Therefore, low-stress levels result in higher testosterone. If we can reduce metabolic stress by eating healthily, this also has a beneficial effect. Focus on healthy fats, slow-release carbohydrates, and a high protein intake with a proper amino acid profile.

More information about the right proteins and amino acids

Complex carbohydrates: Complex carbohydrates are slowly digested and ensure stable blood sugar levels, reducing the need for insulin. This prevents insulin insensitivity and thus various inflammatory responses in the body. Most sources of complex carbohydrates also contain plenty of antioxidants and dietary fiber. It's recommended that half of your daily diet consist of vegetables, along with two pieces of fruit and a small amount of oats. A handful of nuts daily can also have a positive effect on serotonin production.

Omega-3: Omega-3 fatty acids DHA and EPA play a key role around the serotonin receptor. For example, EPA is an important anti-inflammatory, and DHA makes the cell membrane of the 5HT receptor more sensitive to serotonin. Fish, shellfish, and crustaceans are foods rich in DHA and EPA. Algae and krill also contain large amounts of EPA and DHA, and the human body can also synthesize them from the omega-3 fatty acid ALA, which is abundant in flaxseed oil and walnuts (oil).

Omega-6: While we consume an abundance of omega-6 and should limit its intake, GLA (gamma-linolenic acid), an omega-6 fatty acid, can help us combat inflammation. This rare omega-6 fatty acid can be produced in limited quantities by the body. Supplementation is possible with borage oil (Borogo Officinales), evening primrose oil (Oenothera Biennis), or blackcurrant seed oil (Ribis Nigrem).

Polyphenols and antioxidants: Antioxidants, and polyphenols in particular, are very effective against the oxidation of body molecules because they can absorb free radicals such as free oxygen. This prevents inflammation caused by oxidation (like iron rusting). Almost all natural plant foods are packed with polyphenols and antioxidants. The better a food is at absorbing free radicals, the higher its ORAC value, which stands for Oxygen Radical Absorbance Capacity.

View a list here ORAC values

Tryptophan-rich foods: Tryptophan is the precursor of 5-HTP and serotonin and must therefore be obtained through diet. Foods rich in tryptophan include oatmeal, nuts, seeds, spirulina, cocoa (pure), sesame seeds, chickpeas, spinach, sunflower seeds, parsley, asparagus, mushrooms, broccoli, beans, nuts, seeds, soybeans, and turkey.

Vitamin B: Vitamins B3, B6, and B12 help produce serotonin. Foods that can provide B vitamins include (grass-fed) meat, fish, (acidified) dairy, whole grains, vegetables, fruit, potatoes, legumes, eggs, and (cashew) nuts. A vegan should supplement with B12 because it is only found in animal foods.

Minerals: Minerals such as zinc, iron, and magnesium play an important role in many biochemical processes in the body, including the production of serotonin. Eat as many vegetables as possible, and if you cook them, cook them as briefly as possible. Combine them with as many vegetables as you can. Vary your intake of nuts such as cashews, pistachios, walnuts, and pecans. Cocoa, in its pure, unprocessed form, is very rich in minerals. Whole grains such as brown rice and oats are also good sources of minerals.

MAO inhibitory foods: MAO is an enzyme that breaks down serotonin, among other things. This is a natural process that's supposed to occur. However, certain foods can be used to moderately and healthily inhibit MAO activity, slowing down serotonin breakdown. Seaweed, turmeric, passion flower, and rhodiola are mild MAO inhibitors.

We've also previously written 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

Increase testosterone to suppress stress and depression

Stress lowers testosterone, whether it's mental or physical. High testosterone, on the other hand, lowers cortisol (the stress hormone), as 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. The same principle applies to women. However, women naturally have about 10 times less testosterone, which is why stress and burnout are more common in women.

Quick fix to get rid of stress

A super-fast sprint and then calming down signals to the body that you've escaped a life-threatening situation and that your stress level can return to normal, as there's no longer a real threat. You can use this trick if you're experiencing a lot of tension due to anxiety. It lowers cortisol and therefore stress.

Training and testosterone

If complete adrenal fatigue hasn't yet occurred, you can train cautiously. 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. Make sure interval training sessions don't exceed fifteen minutes in total.

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.

Social dominance for more testosterone

Thinking about being dominant in any situation gives the body a reason to become more alpha and actually handle the situation. For example, as a man or woman, 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 individuals 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

Some additional tips

Another list of random facts that can help boost testosterone levels

Testosterone lowering and cortisol increasing:

• Peppermint
• 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 increasing and cortisol lowering:

• Cryotherapy
• Fertilized eggs
• Taurine
• Dill
• Parsley
• Onions
• Black Korean raspberry
• Royal Jelly
• Slowly lower your body fat percentage
• 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/men
• Lower blood pressure
• Doing your own thing
• Healthy living

Psychedelic therapy, EMDR, meditation or hypnotherapy

The most powerful tool for stress reduction by reducing anxiety is psychedelic therapy. If you find psychedelic therapy too intense, you can first try deep meditation, EMDR, or hypnotherapy. These forms of therapy work similarly to psychedelic therapy. If you are ready for psychedelic therapy, we are happy to help.

Our protocol for trip therapy

We do more than just lead a psychedelic ceremony. As you can read in this article, we address the entire body to combat depression. We believe that a healthy body provides a healthy foundation for mental health. We therefore do everything we can to address all facets of existence, and that's why we also advise our clients on nutrition, exercise, and supplements. This comprehensive approach for body and mind ensures the best results. We typically follow a plan with most clients that looks like this:

1. Report
2. Advice on nutrition, exercise and supplements based on point 1
3. A period of 2-3 weeks to review progress from point 2
4. An individual psychedelic ceremony (Unless a group has additional benefit or preference)
5. Debriefing of the truffle ceremony on the same day
6. After about 1-2 weeks, another follow-up meeting