Eating the right foods that increase testosterone is vital to keep our natural levels as high as possible.
Testosterone is the male hormone that’s responsible for bone health, sperm production and hair growth. It’s more than that though, testosterone has a profound effect on how we’ll look physically.
The higher your testosterone, the leaner and more muscular you’ll look and the lower your testosterone the fatter you’ll tend to be.
Here are 7 of the best foods you can start with today:
Cabbage doesn’t directly increase testosterone, it removes estrogens (the female hormone) in the body which is just as important as foods that directly increase testosterone production.
Some other great estrogen removing foods in this family are Broccoli and Cauliflower.
Spinach contains minerals like magnesium and zinc which have been shown to increase the production of testosterone in the body. Popeye was right and that’s one of the reasons I eat spinach with my lunch almost every day!
It’s the Selenium in nuts that contributes directly to testosterone production, just don’t go crazy with them, the fat in nuts contains nearly twice as many calories than protein and carbohydrates meaning its easy to go overboard with calories.
A handful of brazil nuts and walnuts work best.
It’s the yolks in eggs that contain good high-density lipoprotein or HDL which is essential for the maintenance and production of sex hormones and cellular membranes.
It’s best to boil your eggs to get the best testosterone producing benefits from them.
The monounsaturated fats and omega 3’s in fish contribute to healthy testosterone production. A diet high in healthy fats in general will contribute to the most testosterone production.
The high fat content found in avocados has a dramatic effect on testosterone levels. Avocados have nearly twice the amount of zinc as bananas, not to mention the inflammation lowering benefits they have on the body.
Extra Virgin Olive Oil
The mono-unsaturated fats in olive oil make it an excellent testosterone boosting fat. Olive oil is also known to reduce inflammation in the body.
Studies have shown a 17-19 % increase in T levels over a 3-week period.
Why Should You Care?
Keeping testosterone at peak levels is a big deal especially as we get older. After age 30 our testosterone levels decline by about 1% per year, as our testosterone declines we tend to gain fat easier.
Low Testosterone = Hard Fat Loss.
Visceral fat is partly responsible for this, it’s the type of fat that tends to hang around on your gut that seems impossible to get rid of.
Without sounding too scientific, it contains an enzyme called aromatase which turns visceral fat into the female hormone estrogen.
And the more fat we gain, the lower our testosterone level will be. It’s a vicious circle that needs to be broken.
Visceral fat is quite literally feminizing men.
That’s why we must do everything in our power to increase testosterone, decrease belly fat and take charge of our bodies once more.
The higher your testosterone level is, the leaner and more muscular you’ll look and the lower your testosterone level, the softer and fatter you’ll look.
Waist circumference is one of the strongest indicators of testosterone levels and deficiency, so it makes sense to get your waist circumference in check.
If not today, when are you going to take charge of your body?
As we’re trying to increase our testosterone production, we also need to keep a look out for hidden estrogens in foods and packages.
Pesticides wreak havoc on the human body, messing with our carefully balanced hormonal system and can potentially lower testosterone levels.
Plastics contain BPA’s which have been shown to increase estrogenic levels, whenever possible I recommend the following:
- Drink out of glass bottles
- Buy organic foods (when possible)
- Buy organic grass fed meats (when possible)
5 Others Ways to Boost Testosterone Levels in Men
Lose Belly Fat
Losing belly fat has a direct effect on increasing testosterone levels in men. Studies have shown that whenever men try to lose belly fat and significantly reduce their waist circumference, testosterone levels are permanently elevated.
This goes to show, that shedding fat and keeping fat off permanently is the best thing you can do to increase your natural testosterone levels.
Compound movements form the base of my courses and dramatically increase testosterone in men over 40. No other exercises have such a dramatic effect on testosterone levels like compound movements do.
It’s not just during the exercise that testosterone levels are increased though, if done correctly T levels remain elevated for up to 15 minutes to one hour after intense exercise.
When you don’t eat for a period and then introduce a surge of calories into your system, testosterone levels go through the roof.
That’s why I advocate undereating and overeating for men over 40 who want to get lean as quickly as possible rather than the outdated method of eating 5-6 smaller meals per day.
Reduce Stress Levels
Reducing stress in your life in general can have a dramatic effect on testosterone levels, when we’re stressed our bodies release the hormone cortisol which reduces the effectiveness of testosterone in the body.
What a lot of men don’t know though is too much exercise, primarily cardio can also cause the body to release cortisol, lowering testosterone levels.
Therefore, I never recommend high amounts of cardio for losing fat, moderate amounts of cardio coupled with a solid strength training program work best for both increasing testosterone and losing fat.
Reduce Sugar & Carbs
Sugar and Carbs do the most damage and lead to surges in blood sugar and insulin levels. There have been studies proving that Testosterone levels are reduced by upto 25% when men consume glucose.
To your success!