Testosterone Diet: Meals That Help Boost Testosterone

Testosterone Diet: Meals That Help Boost Testosterone

When you’re trying to naturally boost your testosterone levels, having a list of testosterone boosting meal ideas helps. A testosterone diet will have certain foods that help you naturally increase your testosterone levels, but it will also avoid foods that increase estrogen levels and lower testosterone levels.

For instance, you want to have a healthy amount of dietary fat in your testosterone diet, but you want those fats to be in the 25-35% of your daily calories area. You also want monounsaturated fats and saturated fats, while avoiding polyunsaturated and trans fats, as the former help you naturally increase your testosterone levels, while the latter reduces testosterone levels in men. (read: A List of Chemicals That Increases Estrogen and Lowers Testosterone in Men)

You also want your carbs to be around the 35% mark, with most of them coming from fruits, vegetables, and potatoes. Oats are fine, but avoid bread and processed grains.

Protein is important, but primarily to help maintain a healthy body composition. Keep your protein intake at around 30% of your daily calories, or 1 gram per pound of lean mass. (read: How to Boost Testosterone Levels in Men by Sleeping Better)

Caloric Intake

Your caloric intake is also important. If you’re under 15% body fat, that’s good. You should be at a caloric maintenance. If you’re at or above 15% body fat you need to cut fat, which calls for a caloric deficit. Everyone’s different in size, weight, and goals. So the meals below will differ depending on what your goals are.

Pay attention to the contents, then figure out how much you should be consuming.

To figure out how many calories you should be consuming, check out this article: How to Create Your Own Testosterone Diet Meal Plan

If you want me to do the work for you, pick up a meal plan that fits your goals, weight, and will help you naturally increase testosterone here.

With that in mind, here are some solid meal ideas for a testosterone diet.

Keep in mind, options are great, but too many result in not taking action, so I’ve included two options for each meal. If you want more, check out my book, the Man Diet, you can get a free copy here.

Breakfast:

Meal 1

  • 2-4 whole eggs (eggs are one of the best testosterone boosting foods on the planet, filled with good fats, cholesterol, and nutrients that help increase testosterone in men)
  • Oatmeal (measurement depends on your daily caloric intake, also has properties that block estrogen)
  • Blueberries (great antioxidant profile that helps protect the health of the cell)
  • Honey (a good source of boron, a very potent testosterone-boosting nutrient)

Meal 2

  • Boar bacon (great source of saturated fats and protein)
  • Fruit bowl (darker berries, pineapple, orange – citrus fruits help block aromatase)
  • 1-2 whole eggs

Lunch:

Meal 1

  • Chicken drumsticks
  • Homemade french fries

Meal 2

  • Ground grass fed beef
  • Sauteed peppers, onions
  • Salsa
  • Plain Greek yogurt

Dinner:

Meal 1

  • Steak (prepare with butter + salt and pepper)
  • Potatoes (boil)
  • Assorted vegetables (broccoli, peppers, onions, garlic)

Meal 2

  • Venison sausage (with mustard for added taste)
  • Potatoes (fried with light amount of butter)
  • Assorted vegetables

Fasting

I like to fast, so I’ll have the majority of my calories in two meals and a shake.

Next time we’ll cover what to have in that shake, when to eat it, and why it will help you naturally boost testosterone as a part of the testosterone diet.

Next: make sure you pick up your FREE copy of my new book, the Man Diet, to learn how to naturally increase your testosterone levels and eat a testosterone diet.

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9 Ways to Naturally Boost Your Testosterone

9 Ways to Naturally Boost Your Testosterone

Do you want to boost your testosterone levels? You SHOULD want to boost your testosterone. High testosterone is associated with lower cases of depression, improved libido, increased income and net worth, overall success, a better, stronger physique, and lower body fat. (Read: the Testosterone Diet for Men)

You’re simply better when you boost your testosterone levels. When you have low T (low testosterone), the opposite is true.

You’ll likely have more fat, low libido, you won’t be able to build muscle as easily, you won’t be sleeping as well or living as well as you can be.

High testosterone is vital for the life you want to live, and the life you want to live, as the strong, powerful, successful guy you can be, is the life you must live.

Keep your body fat low.

You want your body fat percentage to be lower that 15% – ideally around 8-12%, which is lean, but not light. Being a scrawny weakling isn’t going to help you boost your testosterone. A few studies have shown that more body fat = lower testosterone, and it makes sense. (Mogri M, Dhindsa S, Quattrin T, Ghanim H, Dandona P. Testosterone concentrations in young pubertal and post-pubertal obese males. Clin Endocrinol (Oxf). 2013;78(4):593-599.)

Estrogen is stored in body fat in men. The more body fat you have – within reason – the more estrogen you will also have. (Cohen P. Aromatase, adiposity, aging and disease. The hypogonadal-metabolic-atherogenic-disease and aging connection. Med Hypotheses. 2001;56(6):702-708.)

You simply cannot have the high testosterone levels you need if you’re fat. Your estrogen levels are going to be too high to allow your testosterone levels to thrive.

Want to get lean? Check out the Testosterone Workout

Get a better sleep.

One study found that every extra hour of sleep up to 8 hours can result in a 15% increase in your testosterone levels. (Goh V, Tong T. Sleep, sex steroid hormones, sexual activities, and aging in Asian men. J Androl. 2010;31(2):131-137.)

Another incredible study found that men who sleep 4 hours a night have testosterone levels at around 200-300 ng/dl while men who sleep 8 hours a night product between 500-700 ng/dl. (Penev P. Association between sleep and morning testosterone levels in older men. Sleep. 2007;30(4):427-432.)

Reducing fat and getting a better sleep are at the top of the list because if you don’t solve these two issues, it’s unlikely that you’re going to reach your hormonal potential.

Take care of these first, then move down the list (some of what follows with definitely help with the first two, in fact, a workout in the morning has been shown to help with sleep and fat loss). (Read: 13 Most Powerful Testosterone Boosters on Planet Earth)

Lift weights.

Weight training helps men produce more testosterone during the weight training session, especially with more explosive, heavy, compound lifts. (Neuromuscular and hormonal adaptations in athletes to strength training in two years. Journal of Applied Physiology. http://jap.physiology.org/content/65/6/2406. Accessed February 4, 2017.)

But weight training also helps testosterone production in the long run. One study found that after 4 weeks of weight training, young men who’d never previously trained saw a baseline, resting increase in their testosterone levels of 40% on average, and a reduction in overall cortisol as well. (https://link.springer.com/article/10.1007%2Fs00421-006-0319-1)

It’s best to keep the intensity high, using explosive movements as well as heavier compound lifts like you’ll find in the Testosterone Workout

Keep your stress low.

Chronic high stress levels will result in chronically high cortisol levels, which is a hormone that lowers testosterone. While we need some stress, and some cortisol, most suffer from too much stress, and the form that comes from worrying. You need the stress of improvement, not the stress of worrying about things that have not yet happened and may likely never happen. (Read: How to Lower Cortisol and Boost Testosterone)

Get rid of chemical estrogens in your home.

Why are men producing 1.3% LESS testosterone every year independent of age? One of the causes may be an increasing dependence on chemicals.

Much of the chemicals we use in plastics, soaps, shampoo, cleaners and deodorants, and more, can dramatically increase estrogen levels in men.

Watch our for the following chemicals:

  • Parabens – used in sun tan lotions, lubricants, shampoo, shaving gels, toothpaste, deodorant, moisturizers.
  • Bisphenol A (BPA) is one of the most common chemicals used all over the world as a way to harden plastics. Most plastics contain BPA, which is a good reason to avoid plastics altogether, when possible.
  • Phthalates make plastics more flexible – again, avoid plastics and keep your eye out for this chemical.
  • Benzophenones are most commonly found in sunscreen.
  • Triclosan and Triclocarban are antibacterial agents found in many antibacterial soaps, lotions, and hand sanitizers.

Compete and Win (and make more money)

Making more money is simply one aspect of winning in life, and men need to win. Money also – if used properly – allows us to have more freedom and to make a bigger impact. In one study done on traders, however, found that after going on a 6-day win streak, they had 78% higher testosterone levels. (Coates J, Herbert J. Endogenous steroids and financial risk taking on a London trading floor. Proc Natl Acad Sci U S A. 2008;105(16):6167-6172.)

The benefits of victory, however, aren’t relegated to making money. Any form of competition and victory will help you increase your testosterone levels. Of course, you’ll see a reduction in testosterone if you lose. (Bernhardt P, Dabbs J, Fielden J, Lutter C. Testosterone changes during vicarious experiences of winning and losing among fans at sporting events. Physiol Behav. 1998;65(1):59-62.)

Other studies showed that men increase their testosterone levels when the team they cheer for wins. Of course, actually winning and competing in life is better than watching others do it, but it shows the power of testosterone as a reward system.

The better you are, the more testosterone you should have flowing through your veins, which will make you even better. It’s a cyclical effect, much the same with fat loss. The more fat you lose, the higher your testosterone levels will be, which in turn makes it even easier to burn fat.

Put Down the Beer

Alcohol in general is estrogenic, but beer is by far the more estrogenic of the alcoholic beverages. Enjoy one every now and then (I do). Just don’t get hammered on a daily basis and don’t be a daily drinker of beer.

Eat More Fat

There are a number of studies that show how increasing dietary fat intake can increase testosterone levels.(Bélanger A, Locong A, Noel C, et al. Influence of diet on plasma steroids and sex hormone-binding globulin levels in adult men. J Steroid Biochem. 1989;32(6):829-833.)

The kind of fat, however, matters. Polyunsaturated fats and trans fats lower testosterone in men, while saturated and monounsaturated fats increase testosterone levels in men.

You need fat in your diet to be able to produce testosterone at all. Saturdated is best, which is why a diet with a good amount of meat is a good diet.

Don’t, however, go too far. Too much fat isn’t the best either. You’re going to consume too many calories, and gain too much body fat, and you need carbs (as we’ll see below) as well.

If you want a diet specifically for boosting testosterone, cutting fat, and gaining muscle, check out the Man Diet (get a free copy here).

Eat More Carbs

A couple studies have found that when fat and caloric intake are controlled, a diet high in carbs and low in protein leads to higher testosterone levels and lower cortisol levels when compared to low carb/high protein diets.

I don’t think you should cut out protein, but definitely have a healthy amount of carbs throughout your day coming from sources like fruits, vegetables, and potatoes. (Anderson K, Rosner W, Khan M, et al. Diet-hormone interactions: protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man. Life Sci. 1987;40(18):1761-1768.) (Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology. http://jap.physiology.org/content/82/1/49. Accessed February 4, 2017.)

The Manhood Checklist: What It Means to Be a Man

The Manhood Checklist: What It Means to Be a Man

Being a man often boils down to doing what you don’t feel like doing.

It’s staying calm when you want to rage.

Being modest when you want to brag.

It’s fighting when you want to flee, struggling when you want rest.

Being a man is working hard when you feel lazy, working out when you’re tired and shite.

It’s doing good for others when you want to be selfish, and drinking one beer when you’d rather have 15.

It’s working late when you’d rather sleep, pulling yourself up when you’d rather quit.

It’s being appreciative when you’d rather complain and being happy when you’d rather brood.

Being a man is being stoic when you’d rather be emotional.

It’s choosing to react as a man rather than giving your feelings power over your actions.

It’s giving when you’d rather take, serving when you’d rather receive, guiding when it would be easier to follow.

Men take on more, when it would be easier to shed responsibility, and they do it without complaint.

“Woe is me” isn’t in their vocabulary, but if it’s in yours a man will help.

Manhood is a duty, a vigorous one, a never-ending quest of improvement and caretaking, of providing and protecting and becoming better at providing and more adept at protecting.

Being a man is not easy, thus if the easy life is your only aim, manhood is not something you will ever claim.

Being a man is an ideal, something we earn over time, through effort and struggle, trial and error, failure, success, and living with honor. It isn’t an age you turn, it’s a calling.

Be Legendary,

Chad Howse