Depression treatment in men by increasing BDNF and testosterone

Increasing BDNF for depression is an effective means of recovery in men. To increase BDNF, we must increase serotonin, as elevated 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, as a man, believe you are producing sufficient testosterone, you could focus solely on BDNF. In that case, we recommend reading the article about BDNF rather than this one.

Read here more about BDNF

Nutrition for more BDNF, serotonin, and testosterone

All anti-inflammatory foods and nutrients help increase serotonin and BDNF. Therefore, all antioxidants, polyphenols, and omega-3s increase BDNF. Naturally, the building blocks of serotonin must also be present in the diet. Stress lowers testosterone. Consequently, low stress levels lead to higher testosterone. If we can reduce metabolic stress through healthy eating, this will also have a beneficial effect. Focus on good fats, slow carbohydrates, and a high protein intake with the correct amino acid profile.

More information on the right proteins and amino acids

Complex carbohydrates: Complex carbohydrates are
slowly digestible and ensure a stable blood sugar level
which means less insulin is needed. This prevents
insulin insensitivity and consequently various inflammatory reactions in the
body. Additionally, most sources of complex carbohydrates also contain
many antioxidants and dietary fiber. It is advisable to use half
to take vegetables of all food with 2 pieces of fruit per day and a
a little oats. Additionally, a handful of nuts per day can have a positive effect.
affect serotonin production.

Omega-3: Omega-3 fatty acids DHA and EPA play an important role around the serotonin receptor. For instance, EPA is an important anti-inflammatory agent, and DHA makes the cell membrane of the 5HT receptor more sensitive to serotonin. Foods rich in DHA and EPA include fish, shellfish, and crustaceans. Algae and krill also contain a lot of EPA and DHA, and the human body can also produce them from the Omega-3 fatty acid ALA, which is abundant in flaxseed oil and walnuts (and walnut oil).

Omega-6: Where we get omega 6 in abundance
and we actually need to limit the intake can GLA (gamma-linolenic acid),
an omega-6 fatty acid can help us fight inflammation. These few
The body can produce limited amounts of the naturally occurring omega-6 fatty acid. Supplementation
can be made with Borage oil (Borogo Officinales), Evening primrose oil
(Oenothera Biennis) or Blackcurrant seed oil (Ribis Nigrem).

Polyphenols and antioxidants: Antioxidants and with
In particular, the polyphenols work very well against the oxidation of
body molecules because they can absorb free radicals such as free
oxygen. With this, the body prevents inflammation caused by oxidation (such as
iron can rust). Almost all natural plant-based food contains
full of polyphenols and antioxidants. The better a food free
radicals, the higher the ORAC value, which stands for Oxygen Radical
Absorbance Capacity.

View a list here with ORAC values

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

Vitamin B: Vitamins B3, B6, and B12 are excipients
in the formation of serotonin. Nutrition that can provide the B
vitamins are (grass-fed) meat, fish, (acidified) dairy, whole grain
grains, vegetables, fruit, potatoes, legumes, eggs, and
(cashew) nuts. A vegan should supplement B12 because B12
occurs only in animal products.

Minerals: Minerals such as zinc, iron, and magnesium
play an important role in a great many biochemical processes in
the body, including the formation of serotonin. Eat as much as possible
vegetables, and if you cook vegetables, cook them for as short a time as possible.
Combine with as many vegetables as you can eat.
get. Vary with nuts such as cashews, pistachios, walnuts and
Pecans. In its pure, unprocessed form, cocoa is very rich in minerals.
Whole grains such as brown rice and oats are also good.
sources of minerals.

MAO-inhibiting foods: MAO is an enzyme that breaks down serotonin, among other things. This is a natural process that is supposed to take place. However, the activity of MAO can be inhibited in a healthy way and in moderation through certain foods, so that serotonin is broken down less quickly. Seaweed, turmeric, passion flower and rhodiola are mild MAO inhibitors.

We also wrote previously 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

Increase testosterone to suppress stress and depression

Stress lowers testosterone; the body makes no distinction between mental and physical stress. Conversely, high testosterone lowers cortisol (the stress hormone), as it works both ways. Men with more testosterone feel more masculine and calmer, build more muscle mass, and retain less fat. In short, a healthy male body has enough testosterone. The same principle applies to women as well. However, women naturally have about 10 times less testosterone, which is why stress and burnout are more common among women.

Quick fix to get rid of stress

Running a super-fast sprint and then calming down signals to the body that it has escaped a life-threatening situation and that stress levels can drop again, as there is no longer a real threat. You can use this trick if you are experiencing a lot of tension due to anxiety. It lowers cortisol and, consequently, stress.

Training and testosterone

If there is not yet complete adrenal exhaustion, one can proceed cautiously
be trained. Strength and/or endurance training in the right way can
are stress-reducing and testosterone-increasing. The highest increases
can be expected during strength training where one experiences lactic acid buildup while there
can be done with just between 8-12 repetitions. Endurance sport is
less effective and prolonged cardio sessions lower it
testosterone level because these contribute to stress (cortisol).
interval training with an inverted pyramid system, where the
Longest sprint and longest rest comes first works really well. Make sure
for interval training sessions to not last longer than a total of
quarter of an hour.

Body posture and testosterone

Men with more testosterone often walk slower, are physically more
present and act bigger. This also works the other way around. Men who
act tough and do so for a longer period of time increase their
testosterone levels significantly. They develop into alpha males. Behave
Stand tall, stretch out completely, or stand in a V-pose for 2
minutes. Footballers who score automatically make themselves look big, this is a
natural reaction and produces more testosterone.

Social dominance for more testosterone

Thinking about dominance in any situation gives the body
a reason to become more of an alpha as well, to really tackle the situation
can. As a man or woman, for example, be more of the alpha in bed. The
It doesn't necessarily mean you're an alpha in the gym, but there surely is
something you can be an alpha at, or imagine that you are an alpha at it.

Phytotherapy and higher testosterone

The herbs below are primarily used to correct an imbalance
to restore hormones and in older men who already have lower
have testosterone levels. In already healthy individuals with normal
hormone levels, these herbs can only slightly affect the testosterone level
increase. We still need to give Astragalus separate attention.
because these the production of testosterone and the number
Increased 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

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
• 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
• Slowly lower body fat percentage
• 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

Psychedelic therapy, EMDR, meditation or hypnotherapy

The most powerful tool for reducing stress 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 in a similar way to psychedelic therapy. If you are ready for psychedelic therapy, we would be happy to help you.

Our protocol for trip therapy

We do more than just guide 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 as well. We therefore do everything we can to address all facets of existence, which is why we also advise our clients on nutrition, exercise, and supplements. This holistic approach to body and mind ensures the best results. Generally, with most clients, we follow a schedule that looks as follows:

1. Report, neurotransmitter test and intake
2. Advice on nutrition exercise and supplements based on point 1
3. A period of 2-3 weeks of progress reviewing point 2
4. An individual psychedelic ceremony (unless a group provides extra benefit or preference)
5. Review of the truffle ceremony on the same day
6. After about 1-2 weeks, another follow-up discussion

Extras during the ceremony

Our psychedelic therapy via a truffle ceremony includes the following extras to make the experience even better:

• Individual counselling truffle ceremony
• Aromatherapy (during trip)
• Colour therapy (during trip)
• Musical accompaniment

Contact details

Would you like to know more about what we do and who we are first? You can contact us
ask endless questions. You can do this via the options below.
Choose a medium that you feel comfortable with.

Public questions via forum: Click here
Phone and Whatsapp: +31640898455
Email: info@triptherapie.nl
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