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.
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.
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.
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.
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.
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.)
We’ve always needed to know what it means to be a man. Teaching this is nothing new. The problem with our current society is that we don’t have teaching manhood programmed into how we teach everything else.
In Roman times, boys ran the streets wearing dirty clothes and had to fend for themselves. They would engage in battles, the classroom, too, was combative, they had to defend their point against a crowd, not merely in their own head or onto a piece of paper.
We’ve always taught young men what it means to be a man, but today, with fathers not sticking around, with a school system that increasingly looks down upon masculine qualities and virtues, our young men, our boys, even our middle-aged men, are now left to figure things out for themselves. Sad! (read: A Man’s Guide to Finding Freedom)
Who suffers? Everyone! The economy, women, kids, everyone. So, within this article we’ll discuss with it means to be a man, but also how to be a man. You won’t leave here with mere theory, but with steps by which you can take action.
Where We’ve Gone Wrong
Moral virtue doesn’t exist in you being harmless. The modern ideal being pushed for men is to be softer, to call yourself a feminist. You are not morally superior because you are more harmless, you are useless.
You are not perfect. You can be better than you are. This is an issue, telling kids and humans that they’re perfect just the way they are. We all have potential, but that potential is realized by improving and working hard.
What comes naturally isn’t what’s best. Easy things ‘come naturally’, the good things in life require effort.
Being a man is the ideal, it’s a pursuit. It’s not a bad thing, but a call that every male must heed. This idea of a patriarchy doesn’t exist. Men and women have worked together throughout history, never in opposition. Good men who do great things benefit everyone. Weak men who are soft, hurt those around them.
What It Means to Be a Man
Fundamentally, you cannot be useless. A useless man is weak, doesn’t earn and provide, is soft, complains, sees himself as a victim. How can you not be useless? Follow the following steps as if it were a checklist.
1. Be Dangerous.
That is, learn how to protect, to defend, to conquer. At our base, men are protectors. We’re defenders. Good men need to be more dangerous than bad men, or else we’re in trouble. You’re also responsible for others, and therefore useless if you cannot defend them. Learn to fight. Get good with guns. It’s not a choice, it’s a duty.
2. Earn, succeed, win.
Get good at something. That’s how you win. Winning isn’t a matter of getting something for nothing, but achievement. Achievement takes effort, persistence, and purposeful practice. To add to our fundamental need to be protectors, men must also be providers. If you want to know what it means to be a man, look no further than the head of a household.
Get good at something. Earn as much as you can for those who depend on you. (read: the Best a Man Can Be)
3. Improve, evolve.
Practice daily improvement. Have an actual routine set up to help you do this. Don’t leave it to chance. Every morning I’m up between 5am and 530am. I read for 45 minutes, head to the gym for 45 minutes, then sit down to work. At the end of the day I’m back reading/studying.
Without these habits in place, I don’t do what I set out to do. It’s a duty to end your life in a better position than where you started it. Be ambitious, be daring. Your ambitions are insights into why you’re here, listen to them, add fuel to them, and hunt them down. (read: 15 Signs You’re an Alpha Male)
4. Aim high.
Again, be ambitious. One aspect of manhood is competition. We need it. We actually see increases in our testosterone levels when we compete, and again when we win. It acts like a reward system, rewarding our participation in life.
Life is a competition. Too many men degrade what they aim at because they believe they are what they’ve done to this point. If you want to know what it means to be a man, it means pursuing something, moving forward in a focused direction.
Men cannot wander.
5. Finally, accept MORE responsibility, not less.
Bring more onto your shoulders, don’t avoid the work, the responsibility, the difficult aspects of life. That’s why you’re here, to bear burdens that others can’t bear. That’s your ‘cross’, and one that should be carried with pride and honor, not with complaint.
Men cannot complain, it’s not our nature, it’s not something we should have in our minds or within us. Define your job, and do it well.
What it Means to Be a Man
Women are born women. Men must become men. We need to be useful, and usefulness comes from developing skills.
You need skills like strength, being able to fight or developing a martial art, to be able to protect. You need to develop skills to be able to earn. Thus, if you want to know what it means to be a man, you can confine it to something so simple as being as useful as you possibly can be. The more dangerous, successful, ambitious, driven, disciplined you are, the more useful you are, and you will know what it means to be a man.