Testosterone: 15 Best Foods To Eat for Better T-Levels

Testosterone: 15 Best Foods To Eat for Better T-Levels

The researchers claim that icariin acts as a testosterone mimetic in the body, and doesn’t stimulate the hypothalamus-pituitary-testicles axis like many other herbal T boosters do220. As a general rule of thumb, I’ve always recommended ~40-60% of daily calories from carbohydrates. Mainly from low-fiber low-gluten sources, since gluten may increase prolactin levels77,78 and there’s some – although not very conclusive – evidence against high-fiber diets. To make it simple, eat the bulk of your carbs from potatoes, rice, fruit, and sugar (yes, that “white death”). The bottom line is that yes, you do need protein for both testosterone and muscle gains, but no, you don’t need as much as the fitness industry claims.

The first is to build muscle through strength training or resistance training. When what releases testosterone levels are low, muscle mass decreases, and body fat increases. Bone mass also decreases, which can lead to osteoporosis and bone fractures. When men’s testosterone levels are low, it can affect them in many different ways. Low testosterone can also cause sleep disturbances, feelings of sluggishness, hair loss, low fertility, and even hot flashes.

That’s where natural testosterone boosters like TestoPrime come in — providing a safe, effective, and sustainable way to address these concerns without the need for synthetic hormones or prescriptions. By making some lifestyle changes, including your diet, sleep schedule, and exercise regime, you may be able to naturally boost your testosterone levels. Additionally, you may consider supplements to increase testosterone levels which may in turn, also improve your overall health and wellbeing. Testosterone is an important hormone for a healthy and strong body.

Multiple other studies have noted that plant-based diets can lead to higher SHBG levels resulting in lower free-T and thus lower bio-availability of testosterone for the androgen receptors80,84,85. There’s plenty of evidence suggesting that an increased amount of energy from dietary fat, leads to increased serum testosterone levels70,79–81. When exercising men who are put on a low-carb diet, they notice significant increases in the stress hormone cortisol75. The pulsation rate of GnRH (a master hormone that starts the testosterone production process) also seems to be heavily dependent on glucose availibity76. In fact, there have been few studies where smoking pot has not negatively impacted any hormones50,51. Roughly 15-20% of men also develop a condition called “varicocele”, which is a thrombosis or “blockage” of some of the veins that lead to the gonads. Since varicoceles inhibit the normal blood flow to the Leydig cells, they also inhibit the transportation of LH to its target, which causes your body to produce inadequate amounts of T.

Long term, focus on keeping sleep debt low, cutting down on alcohol, and lowering stress levels. Testosterone is a vital hormone responsible for muscle growth, energy levels, and overall well-being. However, factors like stress, poor diet, and ageing can cause a decline in testosterone levels. If you’re looking for natural ways to boost testosterone, here are ten scientifically-backed methods to help you achieve optimal levels. You can increase your testosterone levels by eating a diet full of saturated fats and monounsaturated fats, strength training regularly, sleeping well, and reducing stress.

Aim for three to four sessions a week, lifting weights that challenge you. Aim for a balanced intake of protein at each meal to promote testosterone levels. Reeder explained that gut health is gaining more attention for its role in hormone regulation. Fermented foods like yogurt and kimchi can indirectly support testosterone levels by ensuring your gut microbiota is healthy. A healthy gut plays a role in inflammation and hormone metabolism, so eating gut-friendly foods is always good.

Cacao is high in magnesium and flavonoid antioxidants, which can help boost testosterone. Additionally, “chocolate contains many mood-enhancing and energy-producing chemicals,” says Anna Cabeca, DO, an OB-GYN and anti-aging physician and author of The Hormone Fix. “It contains theobromine (a mood elevator), caffeine and sugar (a mood elevator and energy booster) and the endorphin Phenylethylamine (PEA) which produces an energy boost.” High exposure to estrogen-like compounds may also affect hormone levels. Things like BPA, PFCs, and other toxins are endocrine disruptors, which mean they can change the way your hormones function, including testosterone. It’s why you stand at attention in the early morning hours, and why libido is likely lowest in the evening hours.

Research suggests that regular resistance training can increase testosterone immediately after a workout and over time particularly when you minimize periods of rest. Researchers recommend using more muscle groups versus just singular muscle groups, for example, push-ups versus bicep curls, and lifting heavier weights rather than many reps of lighter weights. Interestingly, low levels of testosterone in women may also compromise heart health. One 2022 study found that a lower concentration of testosterone in the blood was linked with an increased risk of cardiovascular disease in older women. In women, optimal testosterone levels can range from 15 to 46 nanograms per deciliter (ng/dL).

Testosterone, a crucial hormone in the body, plays a significant role in muscle mass, bone density, and overall well-being for both men and women. (Yes, women produce testosterone, too, though only about 5-10% as much as men.) Low testosterone levels can lead to a variety of health issues, including decreased energy, mood swings, and reduced muscle mass. Fortunately, there are natural ways to boost testosterone levels through lifestyle changes, diet, exercise, and supplementation. To boost testosterone levels naturally, focus on making lifestyle changes such as maintaining a healthy weight, managing stress, prioritizing quality sleep, and following a diet rich in healthy fats and proteins. Incorporate strength training and high-intensity interval workouts into your exercise routine for maximum effect.

It’s important to consult with a healthcare provider for personalized advice. Proof we are supposed to have hard bodies, University of Pittsburgh researchers found that fat blokes have more oestrogen. Too much exercise can take your T level in the other direction. All of these risk factors deplete the normal immune response, may lead to obesity and diabetes, tax the body, and decrease metabolism. Research shows that low testosterone has become such an issue that up to 40 percent of men over 45 are affected.