Testosterone, also known as the male hormone is what makes men well, men.
It gives them more muscle, body hair, deep voice, and sex drive.
By the time a man reaches 30 years, his testosterone starts to drop at a rate of around 1% per year.
Making sure that your testosterone levels are optimal by looking after yourself is important throughout your whole life.
It is needed for your health, sexual function, muscle mass, fat loss and all the things that make you a man.
Diet and lifestyle have a huge impact on it.
Unfortunately, living in the modern world caused some serious problems. Things that we eat and use daily are not the same as hundreds of years ago. It destroys us. Especially our hormonal balance.
This is the reason why more and more men are suffering from low testosterone which in turn cause obesity, depression and makes them more feminine.
Here are 7 ways that are known for supporting testosterone levels.
Avoid Estrogen-like compounds
This one is really important. Unfortunately, estrogen has got so integrated into our daily life that it’s almost impossible to avoid it.
It’s in the meats, GMO foods, dairy, plastics, and even water supply. Alcohol also influences estrogen.
Always opt for GMO-free and organic foods and stay away from plastic containers as much as possible.
I suggest staying away from all packaged processed foods like a plaque.
Always go for real whole organic foods if possible.
Eat more fat
Low levels of dietary fat intake are associated with low testosterone levels.
There’s one more factor influencing your testosterone levels: how much fat you eat.
Turns out, low levels of dietary fat are associated with lowered levels of testosterone. (*)
Basically, fats boosts testosterone because they are his building blocks.
But not all fats are created equal. Things like canola, sunflower, soybean oil are toxic because they contain man-made fats that our bodies just don’t know what to do with.
Fats that are good on the other hand are found in things like:
- Olive oil
- Coconut oil
- Avocados or avocado oil
- Grass fed butter
- Grass fed meats
- Nuts (such as almonds, pecan, brazil nuts and so forth)
By increasing intake of these healthy fats, you’ll start noticing a difference as you testosterone gets a boost.
Following a ketogenic lifestyle would give you even greater results.
Cut down on processed sugars
In one study, sugar-sweetened beverage intake in adult males 20-39 years old resulted in a drop of testosterone after consumption.
It is not only the sweetened beverages that do this, but it is also the same thing with all sweets and other processed carbs.
Sugar essentially suppresses testosterone levels.
An average American consumes around 21 teaspoons of sugar every day. That’s over 80 grams of sugar!
That’s crazy high!
Imagine what this is going to do to your testosterone levels. Especially if you’re over 30 years old with already naturally declining testosterone levels! Cut down on stuff with processed sugars! But it is not just the sweets that are bad for your testosterone levels.
Things like white rice, pasta, bread, crackers, biscuits, and other processed wheat products are also raising blood sugar because they turn to sugar rapidly.
They all have a high glycemic index.
Glycemic index is a way of measuring how much insulin is released after eating. Higher the number means higher blood sugar spike thus meaning greater testosterone drop.
Cutting down on sweets and processed carbs are essential for optimal testosterone levels and overall better mood. Like I mentioned before, going keto would be recommended.
But eating less processed carbs such as whole grains and other low glycemic index foods would be great.
Get your vitamins and minerals in check
There are certain vitamins and minerals that are needed for testosterone production such as but not limited to:
Relationship between zinc and testosterone production is huge. It is needed in processes such as converting androstenedione to testosterone. You may also run at risk of having too much estrogen and fewer androgen receptors if you’re zinc deficient.
Sources of Zinc:
You can find it in foods such as oysters, beef, pork, chicken, tofu or in a supplement. But don’t go for any zinc supplement that you find, go for higher quality ones like Zinc Picolinate. It is one of the best forms of Zinc in a supplement.
Your testicles have receptors for vitamin D. It’s not exactly known how Vitamin D helps testosterone production, but numerous studies have linked Vitamin D supplementation with higher testosterone.
Sources of Vitamin D:
You can find it in foods such as salmon, sardines, mushrooms, and eggs or in a supplement. But honestly, buying supplement is a waste of money when you can get it for free by staying in the sun for at least 10-20 minutes. Your body can store Vitamin D, so not spending time in the sun every day won’t be a deal breaker.
It is known for increasing the body’s antioxidant capacity. Maintaining adequate levels of magnesium is important for keeping hormones balanced. It also decreases inflammation and calms the body down, which then helps testosterone levels to shoot up
Sources of Magnesium:
You can find it in foods such as spinach, swiss chard, almonds, avocado, dark chocolate or from a supplement. If you’re going with supplements I’m suggesting magnesium citrate. It’s one of the most absorbable forms of magnesium.
Get enough sleep
There was a study done on men to investigate just how important sleep is for testosterone production. Those who slept for 5 hours had a 10-15% drop in testosterone levels.
Most athletes and bodybuilders know just how important sleep is for growth hormone, testosterone production and recovery from training.
During the sleep, growth hormone and testosterone are released while cortisol is lowered.
Cortisol is what is released when we are under stress. It’s called the stress hormone.
Cortisol has its purpose, but chronically elevated cortisol levels are destructive to the body. It drives other hormones out of balance. Especially testosterone.
There have been a series of studies done recently that proved that just one night of low-quality short sleep alters testosterone production.
It leads to low testosterone levels in the morning.
There was a study that found that exercising can trigger the release of hormones like growth hormone and testosterone. The most effective being the ones that are short but intense. 45-60 minute sessions.
If you want to seriously raise your testosterone levels, performing high-intensity interval training or HIIT may be your best bet.
Weight exercise is powerful in boosting testosterone.
Most effective are ones such as squats and deadlifts. They’ve been shown to boost testosterone the most since they can target over 300 muscles in the body.
But still, none of this will help without adequate rest and recovery so keep that in mind.
Long cardio sessions aren’t good for testosterone.
Don’t do steady state cardio if higher testosterone levels are what you’re going after. It may only spike your cortisol levels which will then do the opposite of what you want and decrease testosterone.
Keep cardio to about 1-2 times a week for short duration. Around 30 minutes or less of pushing to the absolute limit. This will greatly stimulate growth hormone, testosterone and burn fat even after you’re done with the exercise.
It’s not about how long you exercise, it’s about how hard you exercise that matters.
Do intermittent fasting
Intermittent fasting is when a person doesn’t eat anything for a short period, usually less than 24 hours. They’re only allowed to drink water, tea or coffe with no added sugars or anything that contains calories.
There are 2 ways by which intermittent fasting can boost your testosterone levels.
- By lowering your body fat percentage
Fasting gained popularity for its powerful ability to burn fat.
As you eat, you’re spiking insulin levels. Insulin acts as a key which then unlocks the cell to let the energy in. When that process takes place, you are using the energy from foods to fuel you.
However, when you aren’t eating, insulin levels drop significantly which shifts your body’s fuel source from sugars (glucose) to ketones.
Ketone bodies are made from fatty acids which are found in fatty foods or all over your body no matter if you’re skinny or obese. Now, this fat burning is what’s gonna help your testosterone levels. Especially if you’re overweight.
The reason why is because each fat cell in your body contains aromatase.
Aromatase is an enzyme responsible for converting testosterone into estrogen. Estrogen is a female hormone which is needed in both men and women but it needs to be balanced.
By having excess body weight your estrogen to testosterone ratio is out of balance. By losing excess body fat, your testosterone will be more readily available since there is less estrogen production.
- By Lowering Insulin levels
It’s a known fact that every time you eat, your testosterone levels drop. Several studies have confirmed that.
No matter what you eat when you do, your testosterone dives.
Because testosterone is affected by elevated insulin levels. By not eating frequently you’re allowing your testosterone levels to stay elevated for longer periods.
I usually eat from 12 PM to 4 PM. I notice having more energy and better overall mood in the morning when I’m in a fasted state. All signs of higher testosterone.