Men have a hormone cycle, too. But there are big differences. For instance, instead of having a month-long hormone cycle like gals, males go through an entire hormone cycle in a single 24 hours.
The normal level of testosterone in your bloodstream is between 350 and 1,000 nanograms per deciliter (ng/dl). Those quantities silently start to wane around age 40. You lose about 1 percent a year
If you have reduced levels of sexual desire, have your testosterone level checked immediately
For men with borderline testosterone scores, I advise them to try to raise their levels through exercise and weight loss before going on testosterone therapy
Since your testosterone declines at a steady rate, it’s conceivable that raising your hormone levels naturally in your 20s and 30s could help you maintain higher levels later on,” he says. Either way, the reward can be a stronger physique and better bedroom sessions than you’d otherwise deserve.
German scientists found that simply having an erection causes your circulating testosterone to rise significantly and having one daily goose your natural post-dawn testosterone surge. It’s a sure bet you’ll burn a little fat, too.
Stick with Tough Exercises
To beef up your testosterone levels, the bulk of your workout should involve “compound” weight-lifting exercises that train several large muscle groups, and not just one or two smaller muscles. For example, studies have shown that doing squats, bench presses or back rows increases testosterone more than doing biceps curls or triceps pushdowns, even though the effort may seem the same. This is why doing squats could help you build bigger biceps.
Make Nuts Your Midnight Snack
Nuts are good for your nuts. Research has found that men who ate diets rich in monounsaturated fat the kind found in peanuts had the highest testosterone levels. “It’s not known why this occurs, but some scientists believe that monounsaturated fats have a direct effect on the testes,”. Nuts, olive oil, canola oil, and peanut butter are good sources of monounsaturated fat.
Rest Harder Than You Work Out
If you over-train meaning you don’t allow your body to recuperate adequately between training sessions your circulating testosterone levels can plunge by as much as 40 percent. The symptoms of overtraining are hard to miss: irritability, insomnia, muscle shrinkage, and joining the Reform Party. To avoid overtraining, make sure you sleep a full eight hours at night, and never stress the same muscles with weight-lifting movements two days in a row.
To maintain a healthy testosterone count and titanium erections cut yourself off after three drinks. “Binge drinking will kill your testosterone levels,” Alcohol affects the endocrine system, causing your testes to stop producing the male hormone. That’s one reason drinking often causes you to go limp at the moment of truth.
Eat SOME FAT
If you want to raise your testosterone score, eat a diet that includes about 30 percent fat, and not much less. Your body needs dietary fat to produce testosterone, so eating like a vegetarian aerobics instructor will cause your testosterone levels to sink drastically. This is bad unless you actually are a vegetarian aerobics instructor.
Sleeping less than seven to eight hours a night can screw up your circadian rhythm. That’s why it’s no wonder your testosterone levels are higher in the morning after a good night’s sleep. So if your work or social schedule keeps you stooped in perpetual jet lag, don’t be surprised if you stop craving sex. At least that’ll make it easier to stay out of bed.
Another difference: Men have 10 times more testosterone than women, so their hormone cycle is usually all about how their testosterone affects them. A man’s body does make estrogen and progesterone-like a woman’s body, though in much smaller amounts.
So, what’s a man’s 24-hour hormone cycle look like? His testosterone is highest in the morning when he wakes up and gets lower and lower as the day goes on.
Here’s some of what you can expect throughout his day:
Morning: Testosterone is the highest
His hormone cast: He’s at his most energetic, talkative, aggressive, focused, competitive, independent, impulsive, and confident. He also may be antsy or quick to anger and is more likely to say “no” to a favor or request for something you want, like a raise. His virility is at its peak. So is his ability to read maps and do spatial thinking.
Best times to have him compete in a contest, give him a project to do solo, figure out the best driving route, and initiate passionate sex.
Afternoon: Testosterone is in the middle of its cycle
His hormone cast: He’s a tad mellower than his morning self, but isn’t going on empty just yet. As a result, he’s still upbeat, driven, and focused, but not as quick to anger. He’s more open to working with others rather than going solo. You’ll also catch him smiling more now than in the morning.
Best time to… Invite him to work as part of a team, have him talk to or pitch clients or customers, and brainstorm ideas with him.
Evening: Testosterone is the lowest
His hormone cast: He’s more passive, agreeable, and low-key. He may feel tired or fuzzy. His libido hits its lowest point. For some men, this low point is still quite high, making them interested and capable of passionate sex; other men, may feel too tired to have sex.
Best time to… Ask him for a favor, request a raise (ask after 4 pm if your workday ends at 5 pm), get him to agree, or pose any other question that you need a “yes” to. He’ll be more likely to give in now than in the earlier hours of the day.
The exceptions: A man’s testosterone is affected by things he does. For instance, his testosterone level rises when
-he drinks alcohol
– he drinks caffeine
-he sees an action movie,
– he plays video games or
– he competes in or anticipates a sports game or game of chess.
His testosterone also rises when he simply watches his favorite team compete. While his testosterone stays high if his team wins, it plunges if his team loses, making him feel blue, cranky, or lethargic.v