Increasing testosterone against burnout (symptoms)

Increasing testosterone against burnout (symptoms)

Stress lowers testosterone, whether it is mental or physical stress does not matter to the body. In contrast, high testosterone lowers cortisol (the stress hormone), as it works both ways. Men with more testosterone feel more masculine and calm and build more muscle mass while retaining less fat. In short, a healthy male body has enough testosterone. The same principle also applies to women. However, women have about 10 times less testosterone naturally, making stress and burnout more common in women. Women can also use this article.

Quick fix to get rid of stress

Taking a super-fast sprint and then settling down again is a sign to the body that a life-threatening situation has been escaped and that stress levels may go down again, as there is no longer a real threat. You can use this trick if you experience a lot of tension due to anxiety. This is because it lowers cortisol and thus stress.

Training and testosterone

If adrenal exhaustion is not yet complete, training can be done cautiously. Properly strength and/or endurance training can reduce stress and increase testosterone. The highest increases can be expected in strength training where you are acidifying while just barely making between 8-12 reps. Endurance sports are less effective and prolonged 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, does work very well. Make sure interval training sessions do not exceed 15 minutes in total.

Body posture and testosterone

Men with more testosterone tend to walk slower, be more physically present and act bigger. This also works the other way round. Men who behave big and do so for longer periods of time significantly increase their testosterone levels. They grow into alpha males. Behave big, stretch all the way out or stand in a v-pose for 2 minutes. Footballers who score automatically make themselves big, this is a natural reaction and gives more testosterone.

Social domination for more testosterone

Thinking of supremacy in any situation gives the body a reason to also become more alpha to then actually handle the situation. For example, as a man or woman, be more alpha in bed. It doesn't have to mean being alpha in the gym, but surely there is something you can be alpha in or think of being alpha in.

Phytotherapy and higher testosterone

The herbs listed below are mainly used to restore hormone imbalance and in older men who already have lower testosterone levels. In already healthy individuals with normal hormone levels, these herbs can only slightly increase testosterone levels. Astragalus should be given separate attention because it increases testosterone production and the number of testosterone-producing Leydig cells in the testes.

• Astragalus membranaceus - Fleshy hokepea
• Cyperus esculentus tubers - Tuber Cyperus or Tiger nuts (not from Duyvis)
• Dioscorea villosa - Wild yam
• Eurycoma longifolia - Tongkat ali
• Epimedium - Horny goat weed or elven flower
• 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 - Roseroot
• Serenoa repens - Saw palmetto
• Smilax officinales - Common sarsaparilla
• Tribulus Terrestis
• Trigonella foenem araceum - Fenugreek
• Withania somnifera - Ashwagandha

Nutrition and testosterone

Stress lowers testosterone. So when stress is low, you have higher testosterone. If we can lower metabolic stress by eating healthy, this also has a beneficial effect. So all anti-inflammatory foods have a positive effect. Think of these foods as pomegranate, blueberries, green tea and anything with a high ORAC value.

Read more here ORAC values

Concentrate on good fats, slow carbs and a high protein intake with the right amino acid profile.

More information on the right proteins and amino acids

We wrote earlier about an anti-depression diet. Due to its anti-inflammatory function, this diet is also suitable for increasing testosterone.

Lee more about it here anti-depression diet

Some additional tips

Another list of random facts that can help boost testosterone levels

Testosterone lowering and cortisol increasing:

• Mint
• 10 cups of green tea
• Ibuprofen
• Sleeping badly
• Too many orgasms
• Overweight
• Higher blood sugar
• Cannabis
• Losing weight fast
• (Too) intensive training
• Cola
• Marathon
• Air pollution
• Alcohol
• XTC
• Ageing (without training)
• Dioxins
• Long sitting

Testosterone boosting and cortisol lowering:

• Cryotherapy
• Fertilised eggs
• Taurine
• Dill
• Parsley
• Onions
• Black Korean raspberry
• Royal Jelly
• Losing weight (slowly)
• Magnesium
• Sex (orgasm in moderation)
• Cold shower
• Low-carb eating
• Vitamins B5, C, D and K2
• Shajit (clay)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, etc.)
• Olive oil
• Coconut oil
• Probiotic Lactobacillus reuteri BM36301
• Lactic acid
• Some cloves
• Seeing beautiful women/men
• Reducing blood pressure
• Doing your own thing
• Healthy living