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Testosterone diet, or how to increase testosterone levels through a diet? You should follow a diet that provides not only the right amount of calories, but also nutrients such as protein, carbohydrates and fats in the right proportions. Find out how to raise testosterone levels with your diet and what specific products are recommended.

Testosterone Dietis a diet aimed at increasing testosterone levels.Testosteroneis one of the most important male hormones regulating dozens of different responses in the body. Testosterone is primarily responsible for male sexual function. Thus, it affects the mood, self-confidence, muscle mass, bone density, functions and sex drive.

Contents:

    1. Testosterone diet and testosterone - where does it come from?
    2. Testosterone diet - how to increase testosterone levels
    3. Testosterone diet - calories
    4. Testosterone diet - protein
    5. Testosterone diet - fats

For years there has been a noticeable decrease in testosterone levels in men, which is caused by stress, lack of sleep, irregular physical activity and poor diet. A drop in testosterone levels can be especially dangerous for people in adolescence, when higher levels of this hormone are essential for the proper development of the body. However, with age, starting from the age of 30, there is a gradual natural decrease in testosterone levels.

Testosterone diet and testosterone - where does it come from?

Testosterone production starts in the brain, an area known as the hypothalamus, which is located in the subcortex of the brain. Here, gonadoliberin is synthesized (obtained) - a peptide hormone that initiates the cascade of hormonal reactions in the anterior pituitary gland.

This is where, among other things, secretion (secretion) of luteinizing hormone, which passes through the blood vessels to the testicles. There, it stimulates the synthesis of testosterone from cholesterol substrates. Diet can have a negative or a positive effect on this process.

Testosterone released in the testes can take the form of free testosterone (actively influencing male sexual function, increasing muscle mass or reducing fatspare) or testosterone bound to transoptotic proteins SHBG (sex hormone binding globuline), which is not active.

It is important to keep testosterone antagonists (i.e., counter-acting hormones) at an appropriate level. The biggest testosterone antagonists are hormones such as estrogens and cortisol. Estrogens are the main female sex hormones.

In contrast, cortisol is the most active hormone from the group of the so-called glucocorticoid that is produced by the cortex of the adrenal gland. Its high level is noticeable in a situation of danger or long-term stress. In order for the body to function properly, both hormones are needed, but their balance is crucial.

Any disturbance of their level may be dangerous to he alth, as it has a negative impact on the level oftestosterone .

In addition, estrogens are responsible for a greater amount of body fat, which is perfectly natural for women. Their normal level of adipose tissue is correspondingly higher than in men, so that the appropriate hormonal functions and fertility are maintained.

In turn, high levels of cortisol have a negative impact on the amount of muscle tissue, as it leads to catabolism (breakdown).

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Testosterone diet - how to increase testosterone levels

Adequate diet is essential to maintain an adequate level of male sex hormones in the body. It contains nutrients, which include vitamins, minerals and organic compounds, such as, for example, antioxidants. In addition, it provides the right amount of calories, which is adapted to the body's energy needs, including the right proportion of proteins, fats and carbohydrates. The mere interference with such basic dietary components brings noticeable results.

Testosterone diet - calories

During long-term weight loss, a decrease in the level of free testosterone is noticeable. This is because with a shortage of food, the body naturally limits unnecessary (at the moment) functions that cause unnecessary energy expenditure.Particularly dangerous are very high caloric deficits, which cause a significant drop in testosterone levels.

Months are sometimes needed to rebuild baseline testosterone levels. To maintain an adequate level of testosterone, the diet should be normocaloric, meeting all the needs of the body.

A slight surplus of calories may also have a positive effect on the level of free testosterone. However, long-term consumption of excessive amounts of calories contributes to the development of adipose tissue, which has an extremely negative effect on the concentration oftestosterone .

Fat cells are endocrine-active tissue that produces estrogens. People who are overweight and obese therefore have higher levels of these female sex hormones than testosterone. In order to increase the level of testosterone in people with excess body weight, first of all, reduce the level of adipose tissue to about 10-24%.

This level may vary by age and gender. In order to safely reduce body fat, which will not lower testosterone levels, a diet with a slight caloric deficit of 5-10% is recommended. total energy demand.

Worth knowing

In people whose testosterone levels are normal, it is not possible to raise the levels of this hormone above the normal level by diet. However, in the event of a decrease in testosterone levels, a properly balanced diet is even necessary to restore the natural level. It should be noted that each organism is different, which means that - with the complete balance of the organism - each person's testosterone level will be slightly different.

Testosterone diet - protein

The level of this nutrient in the body is extremely important in all kinds of eating patterns, includingpro-testosterone diets . It is crucial that the protein levels are neither too low nor too high, as in both cases this leads to a decrease in the level of free testosterone. A diet that provides the right amount of calories and too much protein (more than 2g per kg of body weight) increases the production of inspin-like growth factor (IGF), which becomes an antagonist for testosterone.

Also, an insufficient supply of protein in the diet, with the optimal amount of calories, negatively affects the level of testosterone and the content of muscle mass. Protein malnutrition may occur when the amount of protein in the diet is less than 0.69 g per kg of body weight for physically inactive people and 1.76 g for active people, respectively. The ratio of protein tocarbohydrates in the diet.

Vegetarian diets, especially vegan diets, also have a negative impact on testosterone levels. To maintain the highest testosterone level, remember that at least half of the protein in your diet should be wholesome protein of animal origin, i.e.

  • eggs
  • dairy
  • meat
  • fish

Testosterone diet - fats

Another important factor is the proper selection of fats in the diet. According to the recommendations, they should cover from 20 to 35 percent. daily energy requirement.

Very low-fat diets also decreasetestosterone . In turn, excess fat in the diet hinders its proper secretion (secretion) and operation.

Testosterone is synthesized directly from cholesterol. The body produces its own endogenous cholesterol. It is crucial that in addition to the appropriate amount of cholesterol in the diet, there are also sources of omega 3 and omega 6 polyunsaturated fatty acids. They come from

  • sea fish such as herring, mackerel, salmon or tuna
  • walnuts
  • oils, such as olive oil, canola, sunflower, linseed

However, their share in the diet, despite their he alth benefits, should not be too high.

Polyunsaturated acids work best when they cover 10-15 percent. caloric demand. However, the main share in the diet should be monounsaturated fatty acids, which are abundant

  • olive oil
  • rapeseed oil
  • nuts and seeds
  • avocado

The ppi of caloric fat is supplemented with saturated fats, especially such as:

++

  • butter
  • egg yolk
  • coconut oil
  • red meat

It is worth knowing that many other hormones are also produced from fats. For this reason, fats should not be omitted, especially in the pro-testosterone diet.

Source: youtube.com/GastroCoach

Worth knowing

Diet is one of the factors influencing the hormone levels in the body

It is impossible to increase with the help of diet only one chosen hormone. However, by providing the right products in the right proportions, favorable conditions are created for this. In addition to a well-thought-out diet, you cannot forget about other factors, such as the right amount of sleep or exercise.

4) Carbohydrates

To keep testosterone levels high, carbohydrates cannot be excluded from the diet. They especially haveimportant in the fight against high levels of cortisol, which is a testosterone antagonist. Carbohydrates, and the release of inspin (which regulates blood sugar levels) with their consumption, reduce the level of cortisol. Gonadoliberin, which is responsible, among other things, for the production of testosterone, is released only when the blood glucose level is adequate.

A diet aimed at increasing testosterone levels should contain the right amount of carbohydrates. They should cover 40-60 percent. daily caloric requirement, and their source should be starch products, such as

  • groats
  • ryże
  • cereal products
  • potatoes and root vegetables
  • sugar-rich milk and dairy products

In this case, you should not be afraid of small amounts of simple sugars in the diet - the most desirable are those derived from fruit. This is especially true for physically active people. On the other hand, people with overweight, obesity or metabolic disorders should pay special attention to their amount in the diet. In their case, the principle that works less is the better. According to general recommendations, simple sugars should not cover more than 7-10 percent. daily energy requirement.

About the authorMikołaj Choroszyński, nutritionist and gastrocoach Master of Human Nutrition and Dietetics, Psycho-dietician, Youtuber. Author of the first book on the Polish market about a diet counteracting neurodegenerative diseases "MIND Diet. A Way for a Long Life". He fulfills himself professionally, running his Bdieta diet clinic, because nutrition has always been his passion. She helps her patients by telling them what to eat to stay he althy and look good.

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