As a male, you’re looking to find ways to increase your testosterone naturally.
While there are many reasons why boosted testosterone levels are highly coveted, the how is always a difficult task.
Funny enough, there might be something in your pantry or fridge that can help you out with testosterone as we speak.
That’s right: Food is by far the best and most natural way to increase your testosterone.
The benefits are enormous and there’s a bunch of foods that can upregulate your hormones.
For an in-depth overview of foods high in testosterone, keep on reading!
Why You Should Increase Your Testosterone
For men, testosterone is one of the most important hormones in your body.
While there is such a thing as too much T, it’s incredibly hard to reach this point and the side effects are aggression and other mood-related adversities.
In fact, the side effects of having low testosterone is way worse than overdoing it. Depression, fatigue, osteoporosis, Alzheimer’s, and ED are common problems related to low testosterone.
Therefore, if you ever experiencing low levels of energy, additional fat tissue, low libido, or just feeling down all the time, then you may have low T.
This is more serious than you might think, so finding natural ways to increase your testosterone is vital for your overall wellbeing.
Benefits of More Testosterone
There are obviously numerous reasons to ingest more testosterone:
- Testosterone decreases body fat: Probably the #1 thing everybody wants, body fat shares a direct correlation with the amount of testosterone in the body. When you have low levels of T, your body can no longer regulate insulin, glucose, and fat metabolism as efficiently. This leads to the accumulation of adipose tissue (a.k.a. fat), which actually is an aromatase that turns your limited testosterone into estrogen. Basically, a slippery slope. More testosterone aids in the regulation of fat storage and metabolism.
- Testosterone battles depression: While the reasoning isn’t exactly clear, when men have low testosterone, they’re more likely to have symptoms of depression. When men have high testosterone, or have doctor-injected testosterone, the symptoms go away. We’d say that’s a good enough reason to add more T to your diet.
- Testosterone increases muscle mass: The second biggest reason why bodybuilders and other gym rats are nuts about testosterone is the effect it has on muscle. The most known fact about testosterone is that it increases muscle protein synthesis. (This is what turns your protein into additional muscle, especially after a workout.)
- Testosterone strengthens your heart and bones: This is one of the areas where research is relatively mixed. Some say too much testosterone spells trouble in terms of heart disease. Others claim low T is the true killer. Our recommendation is this: Err on the side of more is better. There’s an optimal amount, and it’s usually high. As for your bones, testosterone plays a crucial role in bone density via mineralization and reducing resorption.
- Testosterone ups libido and sex drive: Time to woo that woman. By far the biggest symptom of low testosterone is lower libido and erectile dysfunction. Up your sex drive by making sure you have enough testosterone coursing through your body.
- Testosterone lowers chance of Alzheimer’s: If you maintain optimal levels of T throughout life, you may avoid Alzheimer’s disease altogether. Even if you get older and start seeing the symptoms of Alzheimer’s, if you increase testosterone then the continual progression of the disease slows significantly.
- Testosterone enhances cognition: Memory and testosterone are tethered together. Not only does it deter Alzheimer’s, it also improves overall memory, prevents brain tissue decay, and improves cognitive function. These benefits are seen in older men, however; there hasn’t been a definitive link with young people. But that shouldn’t stop you from upping your T. It will help in the long run.
- Testosterone increases competitiveness (and lust for power): The common uproar about heightened levels of testosterone is the mood and social differences in men. Testosterone fuels our desire to win. In fact, a study showed that your T level determine whether you try again and again after you lose a game. Dominance is also another machismo trait resulting from extra testosterone. Social status is key in life, and once you increase your testosterone you want to reach as high as you possibly can. This is a tremendous benefit, because it allows you to compete and strive for a higher self.
- Testosterone adds an element of risk-taking: Somewhat related to competitiveness and power is the cheating of death and other things. When you’re a man with low status and power but high levels of testosterone, you’ll be more willing to take risks to obtain a higher status and extra power. Also, students with higher T will go for riskier careers. Be warned: With additional testosterone, your risk aversion will falter in multiple categories.
As you can see, testosterone affects a ton of things in our body. This is the top hormone in men that determines lifestyle.
The more T you have, the better your outlook and the more on-track your health will be long into your older years.
Plus that whole gain-muscle-lose-body-fat thing.
Foods That Increase Testosterone
Eggs or Egg Yolks
First up on our list of foods that increase testosterone is the almighty egg.
The cholesterol found in egg yolks act as a precursor to testosterone within the body.
And while some people might be concerned about cholesterol levels, it turns out you can have two to three whole eggs without affecting your cholesterol levels at all.
Specifically, the egg yolk is full of the good kind of cholesterol, HDL.
HDL “is essential for the maintenance and production of sex hormones,” as well as your cellular membranes. Plus, it’s protein-rich, which is ideal for when you’re looking to increase muscle.
Pro tip: Try and incorporate eggs not only into your daily breakfast, but into later-in-the-day cooking as well.
Low-Fat Vitamin D Milk
While men with higher levels of fat tend to have more estrogen in their bodies (you can take an estrogen blocker), there are foods that help curtail this problem. One of them is milk.
But not just any milk. Low-fat, Vitamin D-fortified milk is ideal for getting the most amino acids that boost the production of anabolic hormones.
The top anabolic – testosterone – is enhanced when you drink a milk that is catered to being low-fat and has extra Vitamin D, another essential nutrient that helps with bone density and overall testosterone.
Pro tip: If you can’t do dairy, still try and find nut milks (almond, coconut, etc.) that have the same vitamins and minerals without the nasty lactose effects.
Non-dairy milks have also been linked to increasing testosterone and improving your physique.
Another food super high in Vitamin D is tuna, quite frankly one of the greatest T-boosters out there.
A can of the stuff contains 100% of the recommended daily allowance of Vitamin D (though you should always aim for higher).
Not only does it block estrogen and raise testosterone, but it also lowers levels of Sex Hormone-Binding Globulin (SHBG), which effectively kills your libido.
Avoid that bit of nasty ED or low sex drive by getting tuna into your regular weekly diet.
Pro tip: Choose the tastiest version of tuna. It might not be 100% “healthy,” but whatever tastes best to you will lead to adhering to including tuna to your diet.
The same can be said for any food you don’t care much for but want to start eating. (We’re talking to all you picky eaters out there.)
During puberty – as well as throughout adulthood – zinc is vital for maintaining hormone levels. If you are deficient in zinc, you may be suffering from low testosterone or other hormone irregularities.
Pump yourself full of zinc by dining on the delicacy of the sea, oysters. Oysters are full of zinc and help boost your testosterone by acting as an aphrodisiac.
Pro tip: While they can be expensive at times, get a whole bunch of them in the shell and invite friends and family over for an oyster feed.
A little butter, a little garlic, a little hot sauce, and you’re in business. Slurp!
Next up on our list of testosterone-boosting foods is shellfish, or seafood like crab or lobster.
Just like oysters, these are tremendous sources of zinc.
You can get a ton of your daily value from small portions of King crab or lobster.
Plus the additional protein that isn’t chicken or beef will come in handy when you get bored with your meals.
And even though getting lobster and other types of shellfish can be expensive at times, it’s worth it for your testosterone health.
Pro tip: Once a week, get one type of shellfish or oyster into your dinner rotation. This will ensure you get enough zinc through diet.
Speaking of beef, it too is a great way to help increase your testosterone.
The tough thing with beef is that there are various studies out on the harmful effects of red meat, including it being a carcinogen.
Not to mention it having more fat than other cuts of protein.
However, there are certain cuts of beef that have nutrients that help testosterone. For instance, ground beef and chuck roast are similar to shellfish in zinc fulfillment.
Also, beef liver is a great source of Vitamin D.
Pro tip: Use beef sparingly. The studies are really conclusive on red meat being potentially harmful for you, so tread lightly when it comes to beef cuts. (There are better testosterone boosters for your overall health.)
The benefits of beans in regards to hormones might be more than you could even imagine.
High sources of Vitamin D and zinc, beans also provide a bunch of dietary fiber and are awesome plant-based protein sources.
Whether you favor black beans, kidney beans, white beans, or baked beans, they are all full of the good stuff, which ramps up your testosterone.
Pro tip: Put some black beans in a pot over medium heat with chopped onion, bell peppers, cumin, paprika, chili powder, salt, and pepper. Game-changer right there.
This is where things get interesting. Garlic contains the compound allicin, which lowers cortisol.
Within muscle cells, cortisol and testosterone wage an all-out war for territory.
Using garlic as your secret weapon, you can banish cortisol from your muscles, allowing testosterone the room to build up your muscle fibers.
Garlic has a plethora of other amazing nutrients packed into a tiny vessel. Use it in any meal that makes sense.
Pro tip: The potency of your garlic is highest when uncooked. While cooking with garlic tastes amazing, using it as a garnish gives you more of the benefits.
Surprisingly, honey is fantastic for your testosterone levels in a few different ways.
For one, it contains the mineral boron, a major proponent of testosterone (it has been linked to high levels of the stuff).
For two, honey is nitric oxide-rich, which helps open up the blood vessels in your body, especially for creating erections.
Improve the action in the weightroom and the bedroom with a couple tablespoons of all-natural honey.
Pro-tip: Use honey as your go-to sweetener. Ditch the refined sugar options and go for something as equally sweet, natural, and boosts your testosterone.
Weirdly enough, the fruit that the Greeks ate by the bunch while lounging on armchairs aid in raising testosterone levels.
The skin of red grapes contain resveratrol, a somewhat controversial compound that boosts T in your body.
In fact, resveratrol is known to be in multiple types of anabolic steroids and is actually a natural way to increase your testosterone without too much of the nasty side effects.
Another cool benefit of resveratrol in grape skin is improved epididymal motility, or your sperm’s ability to swim.
That’s right: Grapes make tougher, stronger sperm. Go grape-nuts guys.
Pro tip: Pair grapes with a little honey for a sweet, testosterone-boosting snack.
Pomegranates are wonderful for you, no matter if you’re looking to up your T levels or not.
Nevertheless, pomegranates’ #1 benefit is the decrease in impotency.
Rich in antioxidants, the pomegranate is high in nitric oxide, just like honey.
That means heightened blood flow to *ahem* certain parts of the body. Raising antioxidant activity in the body results in more testosterone production in the testes.
So, pomegranates or pomegranates juice needs to be on your grocery list for the next shopping day.
Pro tip: If poms are too tart for you, mix it with warm milk and some adaptogens for a superfood drink that’s sure to put you right to sleep (drink before bed).
Cruciferous Vegetables (or Other Aromatase Inhibitors)
Cabbage, broccoli, kale, Brussels sprouts, cauliflower…what do these all have in common?
- They are all cruciferous vegetables
- They are all aromatase inhibitors
Now what, exactly, are aromatase inhibitors?
They obviously block aromatase, which is the enzyme that actually turns testosterone into estrogen.
Cruciferous vegetables are high in a compound abbreviated DIM, which effectively lowers estrogen; AND they have aromatase inhibitors.
Basically, veggies of the cruciferous kind – along with parsley, white button mushrooms, and celery stalk – gives you a double dose of estrogen blocking.
This allows testosterone production to skyrocket.
Pro tip: Veggies too bland? Incorporate garlic, pomegranate, or honey in your sauce or dressing to drizzle over those broccoli florets or kale. (A tasty side dish involves baking Brussels sprouts, honey, garlic, and spices.)
Testosterone is major player in determining a man’s physique.
It helps you lose body fat, gain muscle, improves cognitive function, enhances libido, and keeps you healthy by avoiding some of the worst diseases imaginable.
Implement more of these high-testosterone foods and other healthy hormone foods to maintain an optimal level of testosterone.
It is possible to get enough testosterone production from your nutrition and working out (except for some uncommon cases).
Always consult your doctor and consider getting tested for testosterone levels to figure out where you are and where you want to go.
Eat, drink, and be shredded!