Testosterone Boosting Foods: What to Eat and What to Avoid
Author: Kevin Rail
The secret to male health is not so much a secret anymore. It honestly ALL revolves around testosterone levels. Not only is this hormone important, but it is quintessential for graceful aging, maintaining muscle mass and keeping weight regulated.
Truth be told, there are a lot of guys out there who cross the 40-years-young mark and think life is over. They expect their t-levels to tank, they expect to gain weight, (especially in the midsection), and they assume they’re in for a life of misery from this point on.
They then usually seek out one of two paths. The first one centers around the assistance of a doctor specializing in hormone replacement to get a fix for their… “situation.”
It is in the form of testosterone replacement therapy (TRT). Depending on their lifestyle, needs and personal preference of the doctor and patient, a decision is rendered on how said testosterone will be delivered to the body.
Intramuscular injections rank high on the list for most popular mediums. Then you have pellets that get injected into the butt and dissolve over time, topical gels and creams that absorb into the skin, nasal gels that are inhaled, and patches that are applied daily and administer a steady stream of testosterone over a 24-hour period.
Option two, which is the black market route, is often called the “hope-and-poke” method. People scour the internet, looking for substances to boost their testosterone without doing any quality control or strict fact checking. As you are probably well aware, you can pretty much get your hands on anything these days.
All forms of steroids are easily obtainable, including testosterone-enhancing substances and human growth hormone (HGH). A plan of attack to this magnitude is NOT the best or safest one to choose.
You run the risk of getting sketchy stuff that can do more harm than good. Especially if you have not had a test done to see exactly what your T-level score is. Forget about the side effects for a second. Think more in terms of the dangers of not knowing specific doses. Or, not knowing if you’re taking actual testosterone or horse urine! You are better served avoiding this course of action altogether.
Foods For Testosterone
Regardless if you are taking the safe route for boosting testosterone or not, there is yet one more path worth walking down. That is the completely natural one, involving food intake. You do know that you are what you eat, right? Then it stands to reason that you should at least consider the idea that you can aid your body’s natural testosterone production by adding some key foods to your diet.
This doesn’t mean food alone will skyrocket your levels. But it sure can help and at least delay the timeframe when you finally have to cross over to conventional treatment. And, if you ARE getting treatment, following a T-boosting diet plan can do nothing but enhance your results. You then get the best of both worlds and the choice should be obvious.
The question then becomes what foods do you choose? Well it goes a little something like this. Testosterone production in the body revolves around a few key things. Quality fat intake, quality protein intake and several nutrients that can spark production. It’s really no more complicated than including foods rich in these substances to get the boost you’re looking for.
More specifically, you want to consume foods high in omega-3 fatty acids, d-aspartic acid, vitamin D, zinc and magnesium. PLUS, you want to include foods that reduce estradiol levels in the body, which helps push testosterone levels upward. Here is a quick list so you can choose accordingly:
Salmon
Mackerel
Lean beef, such as bison, top sirloin and tenderloin
Pumpkin seeds
Avocados
Leafy greens like kale and spinach
Eggs
Raw cacao
Whole grains
Hemp seeds
Garlic
Cruciferous vegetables like broccoli, cauliflower, brussels sprouts, cabbage and collard greens. These are the foods that suppress estrogen.
Foods to Avoid for Optimal Testosterone Levels
Just as you can include healthy foods to boost testosterone, you can also sabotage your system by consuming the WRONG foods! These will blunt the production of testosterone, as well as add empty calories to your body. The end result is low energy, low libido and the inability to burn fat efficiently.
Steer clear of the following foods to make sure you do not take two steps forward and three steps back:
Processed baked goods (cakes, cupcakes, cookies, ice cream, muffins and candy)
Simple carbs like white bread, regular pasta, white rice and potato chips
Fast food, deep-fried foods, processed meats and foods high in trans fatty acids.
Alcohol. Yes, this is a beverage, but it is HIGHLY destructive when it comes to T-levels.
Granted, you “can” have all of these foods and beverages in moderation and they won’t have a major effect on testosterone. Just make sure to keep them regulated and not have your diet predominantly made up of them.
Cholesterol Hack for Testosterone Levels
You might not be aware of this, but the inclusion of cholesterol in your diet, along with a little bit of saturated fat actually boosts testosterone levels! According to the National Institutes of Health, cholesterol is a building block of testosterone and adding it to your diet can help increase production.
This doesn’t mean you should break the food rules above. But you CAN get away with a small dose of the healthiest preparation of cholesterol-containing food daily to give your testosterone levels an added shove in the right direction. Think in
Other Lifestyle Adjustments to Top Off Testosterone Levels
Before this journey comes to a close, there is something else you should know about testosterone levels. They can also be affected by various other lifestyle choices.
In order to maximize output, strive to get adequate sleep, do not eat late at night, do high-intensity interval training (HIIT), perform heavy strength training workouts with compound exercises, keep stress levels under control and execute some form of fasting.
Summing it Up
Overall, testosterone optimization isn’t only about getting injectables or supplements. It’s more about devising a diet and lifestyle that lends handy to natural production through the body’s own mechanisms. You are now armed with knowledge to maximize levels and live a healthy, thriving life. Start with one small upgrade at a time and let your nutrition reinforce the man you’re looking to become.
