Testosterone
Testosterone
«Importantly, rather than promoting aggression, testosterone promotes whatever is needed to maintain status when challenged.»
- Robert M. Sapolsky
TESTOSTERONE
Symtoms of low T LEVELS
symtoms
• decreased sex drive (libido)
• poor (or no) erections (erectile dysfunction or impotence)
• enlarged breasts
• low sperm count
• fatigue
Severe low T may lead to
• loss of body hair
• loss of muscle mass and strength
• weaker bones (osteoporosis)
• mood swings (including increased irritability)
• depression
• hot flashes
XENESTROGENS
Estrogen mimicking chemicals known as xenoestrogens are now commonly found in food, medicine and other products we may come in contact with on a daily basis. Xenoestrogens are responsible for a wave of decreased testosterone levels in boys and men. The amount of xenoestrogens entering the bodies and blood streams of male population has exceeded unthinkable levels. Among these testosterone-inhibiting chemicals are phthalates and metalloestrogens, which appear to be causing the most damage.
Phthalates are used to make plastic more malleable and are found in a number of body products, flooring materials, automotive parts, and packaging materials.
Xenoestrogens and endocrine disruptors are rarely discussed, even though they interfere with the hormonal system to a much greater extent than soy.
COMPONANTS TO AVOID
Estrogen mimicking chemicals known as xenoestrogens are now commonly found in food, medicine and other products we may come in contact with on a daily basis. Xenoestrogens are responsible for a wave of decreased testosterone levels in boys and men. The amount of xenoestrogens entering the bodies and blood streams of male population has exceeded unthinkable levels. Among these testosterone-inhibiting chemicals are phthalates and metalloestrogens, which appear to be causing the most damage.
Phthalates are used to make plastic more malleable and are found in a number of body products, flooring materials, automotive parts, and packaging materials.
BPA'S
It is widely used in plastic manufacturing and is one of the most commonly produced chemicals. In the body, it acts like a hormone, lowering testosterone and leading to erectile dysfunction.(Sources)
PHALPATES
these are the so-called "plasticizers." They make plastic malleable and are plasticizers in the truest sense of the word because they lower testosterone. They are also used as stabilizers in many personal care products.
PARABENS
Parabens: They are used in almost all types of cosmetic products: sunscreens, lotions, shower gels, shampoos, lubricants, toothpaste, shaving cream... Parabens are xenoestrogens that dock with estrogen receptors, lowering testosterone and increasing estrogen. Items that list chemicals ending in ethyl, methyl, butyl, or propyl contain parabens.
Benzophenones (BP-1, BP-2, BP-3...)
These chemicals are found primarily in sunscreens. They are strongly suspected to reduce the activity of enzymes needed for testosterone production. This has been proven for BP1-3. They are also now classified as "possibly carcinogenic".
Triclosan and Triclocarban
These are the active ingredients traditionally used in disinfectants. But they not only kill bacteria, they also block testosterone production in the testicles. Triclosan has been banned in the EU, but is still used extensively outside Europe in antibacterial soaps and sprays, toothpaste, children's toys, shaving gel and deodorants.
Polychlorinated biphenyls (PCBs)
These chemicals were also put out of business long ago after it was discovered that they had a catastrophic effect on health. But no one expected how persistent they are. Traces can be detected in numerous products, but especially in fish and fish oil from polluted areas. PCBs still lower testosterone and have strong antiandrogenic effects.
PESTICIDES
As good as all pesticides: 30 of 37 pesticides tested are endocrine disruptors. That is, they negatively interfere with the hormonal system. Many suppress testosterone by destroying important enzymes in the testes, others have estrogen-like effects and are therefore similar to xenoestrogens. Pesticides can be largely avoided by buying organic.
XENOSTROGENS ARE EVERYWHERE
Estrogen mimicking chemicals known as xenoestrogens are now commonly found in food, medicine and other products we may come in contact with on a daily basis. Xenoestrogens are responsible for a wave of decreased testosterone levels in boys and men. The amount of xenoestrogens entering the bodies and blood streams of male population has exceeded unthinkable levels. Among these testosterone-inhibiting chemicals are phthalates and metalloestrogens, which appear to be causing the most damage.
Phthalates are used to make plastic more malleable and are found in a number of body products, flooring materials, automotive parts, and packaging materials.
FOOD
- Eat mostly unprocessed and unpackaged foods. Cans also contain BPA and tomato sauce in particular absorbs the chemicals. A good alternative is to freeze vegetables instead of buying cans.
- Buy organic as often as possible. Organic foods are treated with fewer or no chemical pesticides. In particular, the tip applies to the "dirty dozen." These are 12 fruits that are, on average, the most contaminated with pesticides. Peel fruits and vegetables that are not organic.
- Dairy products and meat from factory farming is chock full of xenoestrogens and hormones. Especially here, be sure to buy high-quality produce. Ideally from grass-fed animals.
- To save money on these more expensive organic products, it is recommended to eat out less often. In most restaurants, the focus is on efficiency and the issue of xenoestrogens is not known. Therefore, food is stored in plastic, heated and prepared without regard to (hormonal) losses.
- If you cook at your place, use cookware made of wood or metal, instead of plastic
- Also, replace the Teflon pan with one made of stainless steel or titanium.
- Do not use a plastic kettle and your coffee should not be brewed by a plastic machine. When the plastic is heated, the chemicals and xenoestrogens mix especially well with the water. So your morning cup of coffee or tea becomes a chemical cocktail. I can tell you a thing or two about this, because I handled it this way for years and didn't get good results from it. Use a glass kettle or boil your water in a pot and use a French press for your coffee.
- Eat cruciferous vegetables like broccoli, cauliflower, brussels sprouts, kale, etc. daily. They contain a natural ingredient called indole-3-carbinol. It is known to eliminate excess estrogen. Alternatively, you can buy the active ingredient as a supplement.
PLASTIC
It probably doesn't surprise you now that conventional plastic is a health disaster. It can't be avoided everywhere, but the grossest mistakes are surprisingly easy to solve with this rule of thumb: Everything you eat or drink shouldn't be in contact with plastic. When it comes to your food, find an alternative to plastic: don't store your food in plastic containers and don't drink water from plastic bottles; instead, get glass, metal, or ceramic alternatives.
- If you absolutely can't do without plastic, avoid heating it at all costs. Don't eat food that has been reheated in plastic bowls, and don't drink drinks from plastic bottles that have been left in the sun. The heat makes your food absorb chemicals especially well. This is one of the worst things you can do to your health.
- Stop buying water from plastic bottles and get a water filter that filters fluoride from your water. Unfortunately, I haven't found one yet that isn't made of plastic, but at least there are some without BPA, although that's no assurance that it's completely harmless. If you really want to get serious, then a reverse osmosis filter system is for you.
- Products labeled "BPA-free" should also be avoided. That's because instead of BPA, they use other chemicals that are poorly researched.
- Replace your shower curtain with one that doesn't contain PVC
Care products and cosmetics
- For most people, this point in particular is critical. Because almost all conventional care products and cosmetics contain xenoestrogens. Go to your bathroom now and throw away anything with -paraben, ethyl, methyl, butyl, or propyl among the ingredients.
- Get a deodorant that is based on natural ingredients, or discover your inner hippie and make your own deodorant.
- Don't use regular soap, much less regular disinfectant. Do like grandma and buy the classic block of additive-free curd soap
- Use less perfume or spray it on your clothes instead of your skin. Alternatively, try eco brands without parabens or phthalates.
- Conventional laundry detergent is also usually full of xenoestrogens. Fortunately, there are more natural alternatives. If you can, do not use the tumble dryer.
- Sunscreen in particular contains the ingredient list of a complete chemistry undergraduate degree. Be sure to use natural sunscreen or if you are very insensitive, you can try coconut oil (SPF 4-5).
BOOST YOUR TESTOSTERONE LEVEL NATURALLY
Looking to naturally boost your testosterone? Focus on the essentials: get plenty of vitamin D from sunlight, stay active with regular exercise, fuel your body with unprocessed foods, and prioritize sleep. These simple lifestyle changes can help optimize your hormones and improve overall health.
Exercise
Resistance training can increase testosterone levels for 15-30 minutes after exercise but more importantly, it can promote testosterone production in the long term by improving body composition and decreasing insulin resistance. See also other chapters, Sparten up.
Weight gain and associated chronic diseases such as cardiovascular disease and type 2 diabetes[ are closely related to a decline in testosterone levels, especially in middle-aged and older men.
When you gain weight (in the form of fat), your testosterone production decreases. Fortunately, when you lose weight, testosterone production can increase again.
Vitamine D
Vitamin D can be produced either directly from food or with the help of sunlight. In food, vitamin D is naturally present especially in the following foods: High fat fish (tuna, salmon), egg yolks, beef liver, and fish liver. However, most people do not absorb enough vitamin D in their diet.
However, the body can produce this vitamin D itself by converting a precursor of vitamin D into vitamin D with the help of UVB radiation in sunlight. However, since many people spend more and more time indoors and the sun shines much less strongly in Europe in winter, a large proportion of people are unable to cover their vitamin D requirements through sunlight alone.
GET PLENTY OF SLEEP
Sleep quality may also have major effects on your testosterone levels. In fact, one study involving 2,295 teenage boys and men found that impaired sleep could be linked to lower levels of testosterone (National Library of Medicine).
The ideal amount of sleep varies from person to person, but a small 2011 study found that sleeping only 5 hours per night was linked to a 10%–15% reduction in testosterone levels (National Library of Medicine
IAlthough some people seem to do fine with less sleep, most research recommends aiming for at least 7 hours of sleep every night
WATCH ALCOHOL INTAKE
Some research suggests that excess alcohol consumption can decrease testosterone levels (Wiley Online library).
Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. Heavy alcohol use can lead to reduced testicular function and testicular atrophy
.
Interestingly, studies involving adolescent boys and young men have found that testosterone levels can be used to predict alcohol dependence or onset of alcohol use. Higher levels in the saliva or blood are associated with heavier use of alcohol and a younger age at the onset of alcohol use.
TESTOSTERONE BOOSTING FOODS
Although there are no foods that contain testosterone directly, some foods promote testosterone production. They support the body to produce testosterone in sufficient quantities. This happens mainly by compensating for a nutrient deficiency.
If you do not take in enough important nutrients such as zinc, vitamin D or magnesium, this inhibits production. Eating foods containing zinc can therefore prevent a testosterone deficiency and promote hormone synthesis.
However, the situation is quite different with estrogens. Estrogen is the antagonist of testosterone. A high estrogen level inhibits testosterone synthesis.
There are certain foods which contain a high level of phytoestrogens. These plant substances are very similar to the structure of estrogens and therefore have a comparable effect to ordinary estrogen. Foods with a high phytoestrogen content include, for example: beer, flaxseed, soybeans and tofu. You should not consume these foods in high quantities.
Ginger
Ginger contains the active ingredient gingerol, which has an anti-flammatory effect on the body. The spicy tuber is also richly endowed with vitamin C, magnesium, calcium and potassium.
Furthermore, essential oils can be found in ginger, which strengthen the entire immune system.
Numerous studies have shown that ginger root has a positive effect on testosterone levels.
Coconut
The body needs cholesterol to make enough testosterone. Cholesterol, in turn, forms your oeganism from healthy fatty acids. Coconuts not only taste tempting, but also contain large amounts of saturated fatty acids. These healthy fatty acids are necessary for the production of cholesterol, which is subsequently converted into testosterone. You can consume coconuts in the form of coconut milk, coconut water or even coconut oil.
BANANAS
Bananas contain an enzyme called bromelain which is known to help boost testosterone levels. Bananas are also excellent for maintaining energy levels and reducing antioxidants so make the perfect on the go snack!
Eggs
Eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone. Eggs are a very versatile ingredients and not only do they help increase testosterone levels, the protein in them helps with muscle building too!
oysters
Oysters are commonly known as an aphrodisiac and there’s actually science behind this! Testosterone increases your libido and oysters are naturally high in zinc! As mentioned above, zinc is very important for the healthy production of testosterone…so get shucking!
Tuna
Tuna is an excellent source of Vitamin D which, according to researchers at Graz Medical University in Austria, can help boost testosterone levels by up to 90%! Vitamin D helps to maintain sperm count and tuna is an excellent way to get this particular vitamin, especially if you aren’t able to spend much time outside!
wild salmon
Good quality wild salmon is an excellent addition to the list of testosterone boosting foods because it contains magnesium, vitamin B and omega-3s which we have already established work to increase testosterone levels. Not only this though, it also helps lower the levels of the ‘Sex Hormone Binding Globulin’ which makes testosterone non-functional. If this is lowered testosterone can have more of an impact on your body
Spinach
Spinach has long been considered one of the best testosterone boosting foods around! One of the most popular super foods. Spinach is a natural source of magnesium which has been shown to correlate positively with testosterone levels. Spinach also contains vitamin B6 and Iron which are both excellent testosterone boosters!
Lemons
Lemons, along with other citrus fruits, are great testosterone boosting foods! Much like garlic they help to lower your levels of cortisol which means testosterone can be more readily produced. Not only that but they contain vitamin A which is required for the production of testosterone and can help lower estrogen level which means testosterone can be more effective.
Honey
Honey contains boron which is a natural mineral which can be found in both food and in the environment. It is associated with helping to increase testosterone levels and is also useful for building strong bones and for building muscles, as well as improving thinking skills and muscle coordination.
almonds
Almonds contain high levels of the mineral zinc which is known to raise testosterone levels in people who are zinc deficient. If you are low in zinc this could stop the pituitary gland from releasing some of the key hormones for stimulating testosterone production. By eating zinc rich foods, you can help make sure this doesn’t happen and avoid a reduction in your testosterone levels.
pumkin seeds
The small seeds are not only an excellent snack for in between meals, but are also considered a natural testosterone booster.
Due to their high content of zinc and magnesium, pumpkin seeds have a testosterone-increasing effect and help build muscle. In addition, essential amino acids are found in the seeds, which improve the ability to concentrate and increase libido.
beef
Red meat not only tastes great, but also stimulates testosterone synthesis. This is mainly due to the high protein content of beef, which naturally stimulates testosterone production. Beef is also a great source of zinc. Magnesium is also found in beef. When eating the meat, the most important thing to look for is high quality (grass fed and organic). Low quality meat contains harmful additives that can actually lower testosterone levels.
sauerkraut
Testosterone level can be increased by a regular consumption of sauerkraut. The fermented food contains numerous intestinal bacteria that support digestion. A healthy intestinal flora is a prerequisite for an optimal supply of nutrients and the synthesis of testosterone.
This vitamin sends signals to the body for testosterone synthesis.
When eating sauerkraut, make sure you eat it uncooked.
garlic
Garlic contains ingredients that have a strong antibacterial and antiviral effect.
Japanese researchers have found in animal experiments that garlic administration can significantly increase testosterone levels. The reason for this could be that garlic influences the concentration of nitric oxide. Nitric oxide is responsible for the transmission of nutrients in muscle tissue and also has a concentration-increasing effect.
mushrooms
Mushrooms contain substances that suppress the aromatase enzyme, which is responsible for the conversion of testosterone into estrogen (source). Thus, mushrooms are excellent for reducing excess estrogen and optimizing the important testosterone-estrogen ratio.
In addition, mushrooms contain lots of minerals, B vitamins and provitamin D, which is converted to vitamin D in the body. This is especially important for the storage of calcium and phosphorus and thus for healthy bones.
grapes
What is special about grape fruit is its high content of polyphenols, vitamins and minerals.
In grapes, the polyphenol reservatrol is found, which, for example, protects against bacteria and fungal attack.
However, the polyphenol also affects the formation of testosterone: It inhibits the enzyme aromotase, which converts testosterone into estrogen.
Accordingly, frequent consumption of grapes can prevent the breakdown of testosterone.
olive oil
Extra virgin olive oil can be a real miracle product if you want to increase your testosterone levels in a completely natural way.
The high amount of unsaturated fatty acids from olive oil has a beneficial effect on hormone production.
In addition, olive oil protects against dangerous cardiovascular diseases.
The oil tastes delicious, is great for cooking and goes well with almost any dish
Pomegranate
The red fruit not only convinces with its exotic taste, but also has a positive effect on the testosterone level.
This is due to the numerous polyphenols and antioxidants found in the pomegranate. These ingredients strengthen the immune system and reduce stress.
According to studies, regular consumption of pomegranates can increase testosterone levels by up to 27%. This makes the pomegranate a good and natural testosterone booster.
The easiest way to consume the pomegranate is in the form of a delicious fruit juice.
You should drink at least 200 ml of pomegranate juice daily to benefit from the testosterone boosting effect.
oatmeal
Oatmeal is also one of the bodybuilding foods. The cereal contains various ingredients that have a positive effect on potency and testosterone levels.
Oats contain the substance avenacoside, which acts against testosterone-binding globulins.
Thus, the testosterone level can be kept higher.
Another ingredient of oatmeal is the amino acid L-arginine, which stimulates blood circulation in the body.
Improved blood flow also improves nutrient transport, which allows testosterone to be produced more quickly.
This website uses cookies. Here you can choose which cookies you want to allow and change your selection at any time. By clicking "Accept", you agree to the use of cookies.
Testosterone is more than the urge to roar when your favorite team scores a goal or turn your head when you see an attractive woman. Testosterone is the primary hormone that defines male characteristics. Also classified as an androgen, testosterone is produced in the male body in the testes. Men should have a basic knowledge of what testosterone is, how it is being produced in the body and how to maintain appropriate levels of it. Most testosterone is produced in the testicles, but small amounts come from the adrenal glands, which are located just above the kidneys. Before a male is even born, the embryo begins to produce testosterone as early as seven weeks after conception. Testosterone levels rise during puberty, peak during the late teen years and then level off into adulthood. During puberty, testosterone is responsible for the development of male attributes like a deeper voice, beard, and body hair. It also promotes muscle mass, bone density and sex drive.
A meta-analysis that included 7500 studies found that the sperm count of men from Western countries has halved over the past 40 years. It is currently falling by 1.4% each year. Testosterone levels are also dropping every year. A 30-year-old man in the 1960s still had significantly higher testosterone levels than a 30-year-old man today.
Meanwhile, every 4th man over 30 suffers from a testosterone deficiency.
At the same time, we are seeing an increase in men with obesity, cardiovascular disease and depression. No coincidence, considering that low testosterone is a common risk factor of these problems.