How to increase your testosterone without taking unnatural substances? Testosterone is one of the sex hormones and has many important physiological functions - in men and women. Many people today have a hormonal imbalance, especially estrogen dominance - in both women and men - is an increasingly common phenomenon that arises from changing environmental influences and causes undesirable physical and mental symptoms.

Artificially increasing testosterone can, however, also cause undesirable side effects and have health consequences. How you can compensate for a testosterone deficiency and promote your testosterone production naturally is explained in more detail in this article.



Male hormones – what is testosterone?

Testosterone is the male sex hormone, which is also found in the female body and takes on many important signaling functions in the nervous system in both sexes. Hormones are - similar to Neurotransmitters - Messenger substances that act as signals for a wide variety of processes. They tell the cells what they have to do, so to speak.

The Testosterone production takes place in the Leydig cells of the testicle (man), in the ovary (woman) and in the adrenal cortex. The male sex hormone has an influence on general growth, the development of muscles, the formation of blood cells and is essential for the development of sexual characteristics. It also stimulates the skin's sebaceous glands, which is why an excess of testosterone can clog the pores with too much sebum, resulting in acne or impure skin skin or hair loss. It also induces the release of pheromones (scents that attract the opposite sex) and has a major influence on libido and potency (2). Be Increase testosterone So it only makes sense if you actually have a deficiency of this hormone, otherwise it leads to a general hormone imbalance and symptoms such as acne.
In order to understand why the testosterone balance does not simply depend on the amount of testosterone actually produced, a short excursion into the physiology of hormones is first made:


Formation of testosterone and estrogen

All sex hormones (sex hormones) - including the female hormones estrogen and gestagen - are known as steroid hormones. Although steroids are often associated with unnatural doping substances, they occur naturally in the human body in their original form. In contrast to peptide hormones, steroid hormones are lipid hormones. This means that they are made of fats, whereas peptide hormones are made of proteins. The steroid hormones are formed from cholesterol. Cholesterol is always the starting point for all steroid hormones, which is why the often demonized cholesterol actually has a very crucial role in hormone balance.
Cholesterol is then converted into the mother hormone DHEA in various complex steps. In a further step, this substance is then created androstenedione, which then uses an enzyme to create testosterone molecules. Estrogen is then formed from these with the help of the enzyme aromatase (1). This is just a very broken down description of these highly complex relationships.


Estrogen dominance & low testosterone levels

As described above, part of the generated Testosterone is converted into estrogen by the enzyme aromatase. In today's world, our bodies often suffer from environmental influences: Many substances that we absorb through food, drinks, medications (e.g. the pill), but also through the skin (cosmetics) can trigger estrogen dominance. On the one hand, this happens because many products contain microplastics or chemical substances that block the estrogen receptors and therefore too much natural estrogen floats around "freely" in the body for a short time. In the medium and long term, however, this can lead to reduced production of estrogen in the body.
In addition, in a disrupted hormonal system, too much testosterone can be converted into estrogen. Overactivity of aromatase plays a role there. This automatically reduces the testosterone level, because if too much testosterone is converted into estrogen, this does not necessarily mean that the body is able to increase testosterone production so enormously in the long term that it can compensate for a testosterone deficiency.


Produce more testosterone – for muscle building & dominance

Especially when it comes to building muscle or being able to appear more dominant at work, the topic of increasing testosterone often comes into play. Of course, there are some cases in which artificial steroids are administered legally or illegally, but this is not recommended because, as you can see from the example with artificial estrogens, this completely messes up the body's own hormone production. In addition, artificial hormone intake can lead to many side effects, with acne being the smallest problem.

Since - as explained above - estrogen dominance or low testosterone levels are becoming increasingly common, it makes sense to restore the hormonal balance. By the way, estrogen dominance does not necessarily mean that if the testosterone level is too low, you will also lose it. Testosterone production can be sufficiently high or even too high even if there is a lack of estrogen. In any case, it makes sense to have a hormone check with the doctor to find out whether there is a problem at all.

In contrast to artificial testosterone replacement, testosterone levels can be increased naturally by encouraging the body to produce more testosterone itself. This initially involves a correct diet consisting of enough important macro- and micronutrients as well as enough exercise - or the right type of exercise such as strength training.


Eat something? – Foods that can increase testosterone!

Natural testosterone production can be achieved through sufficient good fats be promoted in nutrition. A low-fat or fat-free diet is, so to speak, the complete testosterone killer. By the way, this is just one of many health reasons why one Low fat diet is definitely not recommended for a period longer than two weeks. Good fats are the basis for the formation of steroid hormones. This includes all natural fats and oils (virgin) and, above all, saturated fatty acids, which have long been wrongly frowned upon. Pasture butter, MCT oil, organic eggs or a Entrecôte Steak support hormone production and can therefore help to increase testosterone . Especially if you want to build more muscles with a higher testosterone content, sufficient protein is another important factor. Testosterone promotes the growth of muscle cells and the anabolic processes. The nutrients that can strengthen and enlarge muscle are primarily proteins.
A steak or organic eggs are one of the best testosterone boosters because they contain the right fats and proteins with optimal bioavailability. In addition, these two foods contain a lot of zinc, which can inhibit the aromatase enzyme if it is overactive. Zinc regulates aromatase during over- and underproduction. A zinc deficiency can also lead to a testosterone deficiency and/or estrogen dominance. In return, an adequate supply of zinc can help prevent low levels Increase testosterone levels .


Male hormones decrease in women

Depending on the cause of the potential forms of hormone imbalance described, an increased testosterone level can also lead to a lack of estrogen in women. This mainly happens when too little aromatase is actively working and, accordingly, too little testosterone is converted into estrogen. Here too, a zinc deficiency can lead to the problem, because the small micronutrient has a regulating effect in both directions. A diet rich in zinc is therefore essential for a balance between estrogen and testosterone.


The pill – an imbalance of estrogen & testosterone

The birth control pill works similarly to the hormone estrogen. However, the chemical substance should not be confused with the nature-identical estrogen. Hormones always work according to the lock and key principle: certain “keys” fit on certain receptors and can dock there and trigger processes. The drug that is in the pill simply fits into the lock on the estrogen receptors, but is essentially like a copied key that a burglar can use to get into the house. A burglar also does things that are not in the interests of the homeowner and the same is true with the substance in the pill. So it also causes side effects. By the way, it only simulates the female cycle, because the monthly bleeding that occurs during the break is an artificially created withdrawal bleeding because ovulation does not occur.

In addition, the constantly blocked receptors lead to water retention and reduced testosterone levels, as the hormonal system is completely disrupted. This can also limit the desired body fat reduction.


How the hormonal system is imbalanced after stopping the pill

Once the pill is stopped, it can take months or years for the female body to return to hormonal balance. First of all, the hormonal system is overwhelmed, because with the absence of the pill there is a lack of estrogen: Due to the estrogen receptors constantly occupied by the pill, the body has reduced the production of estrogen, possibly all precursor hormones as well, so that there is not too much at the end of the cascade arrived.

This then has to be balanced out first, which can lead to either increased or low testosterone levels. A testosterone level that is too low can arise if, after the absence of the artificial hormones from the pill, a lot of testosterone is converted into estrogen and too little is supplied quickly by the mother hormones or something else cannot keep up with the conversion processes. Here, too, a healthy diet with good fats is essential to support the body.


Acne and high testosterone levels

However, it can also happen that the testosterone level is too high, because if the body notices that more mother hormone needs to be supplied, it may initially overproduce it and not all of it will be converted into estrogen as quickly. This is again a simplified explanation for complex processes. Women often have severe skin problems after discontinuation, which always indicates an increased testosterone level. As explained above, excess free testosterone attaches to the sebaceous glands and leads to extremely high sebum production. This can clog the pores and therefore inflame the skin. In addition, the pill contains a type of SHBG, which also occurs in a nature-identical form. SHBG is a testosterone binder that binds free testosterone. With the pill, more testosterone is bound and therefore there is not enough “free” around while you are taking it, which can lead to problems with building muscle and losing fat. After the pill has been stopped, as with the blocked estrogen receptors, there is too little SHBG in the bloodstream, which means that there is initially far too much instead of too little free testosterone and also occupies the sebaceous glands.


Increase testosterone in women – these are the differences

Many women have the goal of accepting and “shaping” their bodies. However, what this translates to is that they want to build muscle and at the same time Reduce body fat . Testosterone plays an important role here. During strength training, testosterone levels increase, allowing the body to build more muscle. More muscle means that more calories are burned, the engine is bigger, so to speak, which also promotes the reduction of body fat. With less testosterone and more estrogen, the body will store more body fat, especially in the legs and buttocks, but also around the stomach and forearms. Be testosterone too increase It can also make sense for women, but it is not advisable to have extremely high testosterone levels. Especially if this is created using unnatural methods, it can lead to cycle disorders, increased hair growth and psychological problems. When the hormones are in natural balance, the testosterone level is high enough to achieve a healthy body fat percentage through building muscle and also look fit and in shape.

One should be So you can only increase testosterone naturally as a woman and under no circumstances use a chemical testosterone preparation.


Increase testosterone for potency? Myth or truth?

Increase testosterone for potency? Low testosterone levels can lead to potency problems, as one of the jobs of testosterone is to increase libido - in men and women. So it's a myth that only men need testosterone to have a fulfilling sex life. A low testosterone level, like low estrogen levels, can lead to reduced potency. But here too it makes sense to bring the hormonal system into balance through natural means and not to help with chemical substances. Since the production of testosterone begins with diet, enough fat should be eaten for a good libido. Of course, this doesn't mean cheap, processed trans fats, but also eggs, nuts, coconut oil and other natural fats. Eating low in fat is also very problematic for potency.

Enough exercise and sport (mainly strength training) ensure a good hormonal balance in women and men. If you want to increase your testosterone, you should exercise regularly. In addition, negative stress often causes the hormonal system to become imbalanced. Sometimes this leads to low testosterone levels, but sometimes it leads to increased ones. Everything that happens mentally has a direct impact on the physiology of the body. When we are afraid or stressed, more stress hormones are released. These have an influence on sex hormones and Blood sugar levels .


Sympathetic & parasympathetic activity

In the end, it's always about a healthy balance between the parasympathetic and sympathetic nervous systems. The parasympathetic nervous system, with all its neurotransmitters and hormones, ensures sleep, regeneration, anabolic processes and supports the immune system. The sympathetic nervous system represents activity, stress and catabolic processes. Only when both systems are in balance can the body and mind be completely healthy. One should be So testosterone only then increase if you actually have a deficiency. Otherwise, a testosterone level that is too high can have many negative consequences.


Increase testosterone – these are natural home remedies

Many home remedies that can be used to increase testosterone have already been mentioned: good fats, high-quality protein and enough exercise ensure stable testosterone levels. You can naturally increase your testosterone with the following foods:
Oats contains the so-called Avena Sativa, a substance that is believed to have a positive influence on testosterone levels. You can potentiate this effect in combination with eggs, for example banana pancakes made from oat flour would be a good recipe idea for this.

As already mentioned, are Coconut oil, grass-fed butter, ghee and nuts good sources of fat that provide an important basic substance for the steroid hormone cascade. This allows you to be Increase testosterone the natural way .

Maca powder and Licorice root are other natural foods that can increase testosterone levels and naturally ensure good libido in men and women.

Cruciferous vegetables How broccoli and Brussels sprouts are also considered testosterone boosters; they contain indole-3-carbinol, which also helps ensure that less testosterone is converted into estrogen and thus results in a higher testosterone level.

All of the foods mentioned, but also everything that is rich in zinc and, as mentioned above, exercise and healthy stress management are testosterone boosters.


Check blood values ​​regularly – an important piece of the puzzle

It always makes sense to have your blood values ​​checked at regular intervals by a doctor or alternative practitioner. In addition to the complete blood count, the micronutrients should also be checked, as this would allow you to see whether something is missing or there is too much, which can influence hormone metabolism. The example of zinc and aromatase above visualized this topic. Especially if there is a suspicion that the hormones are imbalanced or you may have a testosterone deficiency, the testosterone levels, but also the other sex hormones, should be determined. So you can have a possible too deep Then increase testosterone levels using natural methods . Testosterone levels should always be discussed with an experienced doctor or, better yet, alternative practitioner. testosterone


Conclusion on increasing testosterone

Who to be Increase testosterone If you want to, you should first make sure that this is actually necessary. By determining blood values ​​and looking closely at possible symptoms such as problems with muscle growth and water retention, these could be problems



(1) Doccheck Flexikon: Steroid hormones. [ ; July 17, 2022].

(2) Doccheck Flexikon: Testosterone. [ ; July 17, 2022].

Ines Maria Schulz, born on December 1st, 1992 in Basel, Switzerland, also completed her Master of Education in Biology and WAH there, laying the foundation for the understanding of physiology and anatomy as well as nutrition. She is also a trained primary school sports teacher. For two years she has been a coach at MTM Personal Training, the most successful personal training studio in Berlin. There she supports customers every day who want to exploit their maximum potential in terms of mental and physical health and performance. In cooperation with doctors like Dr. Dominik Nischwitz and a laboratory for intestinal health as well as the constant exchange within the team, she can provide her customers with optimal advice about training, nutrition, micronutrients and lifestyle. She has already written a breakfast book and a large part of a lifestyle booklet for MTM. She also writes the weekly newsletter, which publishes nutritional tips and recipes she has created. Ines has completed seminars and certificates with a variety of successful coaches and specialists and is constantly expanding her skills. The young trainer has been writing blog articles for Supz Nutrition since January 2019.


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