Natural methods to increase testosterone part 1. Lifestyle.

Adequate testosterone levels are essential for maintaining male sexual performance – that's obvious. However, what's often overlooked is that testosterone affects men's mental well-being and motivation, and reduces the risk of developing neurodegenerative diseases. It's responsible for maintaining adequate muscle mass, adequate muscle strength, and maintaining the proper condition of our musculoskeletal system.

In other words, testosterone is a hormone that helps men live well and long.
Our current lifestyle and the fact that the older we get, the lower our testosterone levels make us look for a golden rule that will help us increase these levels.

The fact is, the solution is a well-balanced lifestyle and smart supplementation. In this article, we'll reveal a few sensible methods that are related to
with improved concentration of this hormone.

1. Diet

Your diet has a direct impact on testosterone levels. However, before you start looking for sources of fat and cholesterol, you need to consider your calorie intake.

Large energy deficits (less than 30 kcal per 1 kg of FFM) resulting from reduced dietary macronutrient intake or general calorie restriction were associated with decreased circulating testosterone levels.

Studies have shown that low energy availability, defined as energy intake below a certain threshold relative to lean mass, can significantly impact luteinizing hormone (LH) levels, which in turn impacts testosterone synthesis. Reduced LH frequency and amplitude have been observed in individuals with low energy availability, and impaired LH secretion negatively impacts testosterone production in the testes.

If you are in a deep calorie deficit or are just getting out of one, try to find your metabolic zero as soon as possible, because the calorie intake
has a direct impact on your testosterone levels.

On the other hand, don't overdo it, as obesity is correlated with lower testosterone levels. If you have excess body fat and are overweight or obese, it's time to work intensively on your body composition. Remember that fat tissue negatively affects testosterone levels, increasing estrogen levels through increased aromatase activity (which breaks down T into E).

An increase in the amount of estrogen may block the action of the hypothalamic-pituitary system responsible for the synthesis of gonadotropins, i.e. hormones that stimulate gonads
for testosterone production.

In the case of obesity, not only is testosterone level reduced by increased conversion to estrogen, but also by the blocking effect of estrogen on the factors that stimulate the testicles to work.

One study found that a 10-cm increase in waist circumference increased a man's risk of low testosterone by 75%. In comparison, 10 years of aging increased the risk by only 36%.

Waist circumference is one of the strongest single predictors of testosterone deficiency symptoms.

2. Alcohol

Excessive alcohol consumption can lead to decreased testosterone levels.
It is therefore worth limiting alcohol consumption or drinking moderate amounts.

Alcohol is one of the most commonly consumed psychoactive substances in the world. While moderate alcohol consumption is acceptable in many cultures, it's worth considering its impact on testosterone levels.

While occasional alcohol consumption, especially in moderation, likely won't significantly impact testosterone levels, long-term, regular alcohol consumption can lead to chronic testosterone depletion, which impacts men's health in many ways, from muscle mass
to reproductive capacity.

Alcohol affects the hypothalamic-pituitary-gonadal (HPG) axis, which plays a key role
in testosterone production. Excessive alcohol consumption can lead to disruption of this axis, resulting in reduced testosterone synthesis.

Research suggests that different types of alcohol may affect the body in different ways.
For example, red wine, drunk in moderation, can be beneficial for heart health,
but excessive consumption of any type of alcohol will have a negative effect
on testosterone levels.

Alcohol not only affects testosterone but also other hormones, such as cortisol. High levels of cortisol, a stress hormone, can further suppress testosterone production.

In other words, when it comes to alcohol, it's worth following a simple rule: less is better. Excessive alcohol consumption will significantly disrupt natural testosterone production. Even weekend binges can significantly lower testosterone levels in the long term.

3. Dream

Sleep is one of the key pillars of health and physical well-being. It directly impacts metabolic, cognitive, and emotional functions, and, importantly, regulates hormone levels in the body, including testosterone.

Our biological clock, called the circadian rhythm, influences testosterone production. The highest levels of this hormone are typically observed in the morning, which is directly related to our natural sleep-wake cycle.

It's not just the quantity of sleep that's important, but also the quality. During the deep sleep phase,
Our bodies produce testosterone intensively, especially during REM sleep. Depriving us of this phase of sleep, or disrupting its quality, can lead to decreased testosterone levels.

Studies show that daytime testosterone levels decreased by 10–15% in young, healthy men who underwent a week of long-term sleep restriction to 5 hours a night.

Factors such as insomnia, sleep apnea or frequent nighttime waking have a negative impact on testosterone production.

Light, noise, and ambient temperature can all impact sleep quality. For optimal testosterone production, it's best to create a dark, quiet, and cool sleeping environment. Avoiding electronics like televisions and smartphones before bed can also help.
in improving the quality of sleep.

In addition to its impact on testosterone production, sleep is also crucial for recovery.
and muscle recovery after exercise. Here, too, we have a funny paradox: maintaining adequate muscle mass positively affects testosterone levels, while adequate testosterone levels help maintain adequate muscle mass and strength.

4. Physical activity

This is a double-edged sword – maintaining an appropriate level of activity can positively impact testosterone levels. However, if we overtrain and don't ensure recovery or adequate calorie intake, we have to reckon with
to the opposite effect of our actions.

Exercise, especially strength training, can significantly increase testosterone levels. Regular workouts that engage large muscle groups, such as squats and deadlifts, are especially beneficial.

Performing 4 hours of moderate (55-70% of maximum heart rate) exercise per week increased testosterone levels by 250% compared to performing ~2 hours of exercise
in 90 obese men. Administration of pure lactate (a byproduct of exercise) had a similar effect.

Resistance training appears to be particularly effective, as seen in two clinical studies of 41 people.

So, the first thing you need to do is get off the couch. This is one of the most important factors in stimulating T production. Of course, as I wrote earlier,
Don't jump straight into marathons or professional MMA fights. Start with 4 hours a week, then add whatever you feel like doing – training should be fun.

5. Age

It is commonly said that testosterone levels decline with age.

Statistically, after the age of 30, testosterone levels drop by 1-2% per year and the common opinion is that there is little that can be done about it.

Unfortunately, the matter is not as easy as it seems and blaming everything on the biological aging of the body is one of the excuses.

If we look at the fact that with age we see the following changes:

1. Decrease in the quantity and quality of sleep

2. Increased stress levels

3. Increases in fat mass

4. Loss of muscle mass

5. Decrease in diet quality and increase in calorie intake

then we get the perfect recipe for our testosterone levels to drop even further
as a result of the decisions we make.

Of course, nature has condemned men to a decline in testosterone levels, but how drastically this will happen depends largely on the decisions we make.

Therefore, before moving on to part two, where we will discuss supplementation,
Take a piece of paper, write down your lifestyle and think about whether you have done everything to take care of your testosterone levels.