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)
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.
- 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)
- Boar bacon (great source of saturated fats and protein)
- Fruit bowl (darker berries, pineapple, orange – citrus fruits help block aromatase)
- 1-2 whole eggs
- Chicken drumsticks
- Homemade french fries
- Ground grass fed beef
- Sauteed peppers, onions
- Plain Greek yogurt
- Steak (prepare with butter + salt and pepper)
- Potatoes (boil)
- Assorted vegetables (broccoli, peppers, onions, garlic)
- Venison sausage (with mustard for added taste)
- Potatoes (fried with light amount of butter)
- Assorted vegetables
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.
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)
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.)
Why should you opt for a natural testosterone booster? Is there even such thing as a natural testosterone booster? Or, if your testosterone levels aren’t thriving or through the roof, why wouldn’t you just get hormone replacement therapy? It’s a simple, easy way to get and maintain high testosterone levels for the rest of your life.
That’s the problem: it’s easy.
It’s also insanely expensive, it makes you dependent on monthly injections to produce testosterone for the rest of your life, and it stops your body from producing testosterone altogether.
If you just can’t produce testosterone at all, then have at it. If you’re in your 50’s and 60’s and so forth, then maybe it’s a good thing.
First, however, you should cut body fat down below 15% as estrogen is stored in body fat, if you don’t give it a place to reside it will dramatically increase your testosterone levels and lower your estrogen levels. You should also focus on sleep. Getting 7-8 hours a night of quality REM sleep will improve your testosterone levels. You produce the vast majority if your testosterone at night. If you’re not sleeping properly you’re not giving your body a chance to actually produce the hormone.
You should be active, workout, eat right, obviously follow the Man Diet, take these natural testosterone boosters below in supplement form or the natural options I give you, and you will see your testosterone levels rise.
- Vitamin D3 supplementation at 3332IU/day for year raises testosterone by 25.2% (I recommend up to 8,000 IU, especially in winter months).
Vitamin D is called the sunshine vitamin because we get a lot of it from the sun. However, vitamin D isn’t actually a vitamin, but a hormone that regulates bodily functions including growth, hormone secretion, sexual function, and fertility.
This study found that healthy males who take 3332 IU’s of D daily for a year end up having an incredible 25.2% more testosterone compared to the placebo group.
This study found that men who have sufficient vitamin D levels have higher testosterone levels and lower SHBG. That’s doubly important as vitamin d ‘free’s up’ your testosterone by unbinding it from protein, allowing it to flow throughout your body and do what testosterone does.
Free testosterone is believed to be more important than overall testosterone, and because vitamin d ‘unbinds’ your testosterone while also increasing your free T, it’s as good a natural testosterone booster as there is.
Natural Sources: Fish and Eggs.
Read: How to Lower Estrogen in Men
- Magnesium reduces SHBG which in turn raises free-testosterone by 24%.
In this study, a gram of magnesium was able to increase free testosterone by 24%.
As a note: magnesium evaporates out of the body through sweat. The more you sweat, the more you need. It’s also estimated that around 70% of Americans are deficient in magnesium. Magnesium will only help you increase testosterone if you’re deficient, but that’s likely the case, especially if you’re active.
If you’re supplementing, take around 1-2 grams a day, as the daily recommended values seem to be low.
Natural sources: Raw cacao, Himalayan pink salt, meat (eat animals!)
Read: A List of Chemicals That Increase Estrogen In Men
- 6-10mg/day of Boron increases free-testosterone by ~28%/lowers SHBG.
Boron is one of the most impressive and inexpensive testosterone boosters on the planet. Yet, it exists very rarely in vitamins and is especially rare in ‘testosterone boosters’.
In this study, for example, researchers gave eight male subjects 10mg of boron every morning for 7 straight days. After one week of supplementation the subjects had their blood tests compared from day 1 to day 7 and this is the incredible result of that comparison:
- 28% increase in free testosterone
- 39% decrease in free estrogen levels
- 10% increase in DHT
That is absolutely incredible. If you’re not supplementing with boron, you don’t necessarily have to start. There are effective ways to get this rare mineral through natural sources (check below).Natural sources: Brazil nuts, honey, raisins.
Follow the Man Diet!
13 Most PowerfulTestosterone Booster Foods on Planet Earth
Testosterone Diet for Men (How to Create Your Own Meal Plan)
In the world of naturally boosting testosterone, most of the attention is falsely given to magical supplements that promise 400% increases in testosterone levels but can’t deliver. If you’re trying to naturally increase your testosterone levels, the focus should be your body fat (get under 15%) and your sleep (get at least 7 hours of good sleep), but there are testosterone booster foods that should get more attention than those expensive supplements.
What follows is a list of testosterone booster foods that should be a staple of your diet. None of them are expensive. All of them are available at your local grocery store, but most men aren’t aware of the fact that they are testosterone booster foods by either helping us produce more testosterone naturally, lower cortisol which is necessary for testosterone production, or block aromatase which is a precursor to estrogen, also a testosterone inhibitor.
Add these testosterone booster foods to your pantry or fridge and make sure you’re consuming each of them daily.
Coffee is an interesting one because it also increases cortisol levels. Cortisol, of course, opposes testosterone, so you don’t want high cortisol levels. That said, coffee has been shown in numerous studies to naturally increase testosterone levels in men, especially before a workout.
To add to that, a cortisol rise in the morning isn’t necessarily a bad that, as your body will counteract the cortisol level at night, helping you produce more melatonin and get a better sleep.
For example, this study showed that 4 mg/kg of caffeine taken an hour before exercise increased testosterone levels by 12% in comparison the placebo.
How does coffee increase testosterone if it also increases cortisol? The theory – or a possible explanation – is that coffee inhibits the PDE-4 enzyme, which breaks down cyclic adenosine monophosphate (cAMP), a messenger between cells and hormones, thus, higher cAMP levels in cells may increase testosterone levels.
Much in the same way zinc blocks aromatase, preventing the conversion of testosterone to estrogen, coffee may prevent the breakdown of cAMP, which may be the reason studies show increases in testosterone even alongside increases in cortisol due to coffee intake.
On a side note, drink more coffee, not tea, especially green tea, as it increases estrogen levels in men.
I was on the low carb side for years, always seeing the benefits of fats for testosterone (though at a certain point those benefits stop yielding returns, which is why you want to cap your daily fat intake at around 30-40% of your daily calories coming from dietary fat), while seeing carbohydrates as bad, as being responsible for people being fat.
The truth is that both carbohydrates, fats, and proteins, are all necessary for testosterone production.
The right carbohydrates are great testosterone booster foods because of how they suppress cortisol. Forget about the caffeine example above, if your cortisol levels are high, your testosterone levels are low or at the very least, impeded.
One of the ways we measure testosterone is in relation to cortisol. Carbs suppress cortisol levels, allowing your testosterone levels to thrive. If you’ve ever eaten a bunch of them, you’ll experience fatigue and sleepiness afterward as well, which makes potatoes a great addition to your dinner.
Lower cortisol, don’t contain gluten, packed with minerals that help T production.
- Nuts (Brazil and Macadamia only)
Saturated and monounsaturated (MUFAs) fats are ideal for testosterone production, while polyunsaturated (PUFAs) and trans fats aren’t. Most nuts are comprised primarily of PUFAs, but the make up of both Brazil and Macadamia nuts, with their high saturated fat content, make them perfect testosterone booster snacks.
On top of the saturated fat content, Brazil nuts also are very high in selenium, which has been shown to increase testosterone levels in men, as well as zync and boron, both of which have been shown to increase testosterone in men.
Avoid most other nuts.
Eggs contain almost a perfect breakdown of amino acids for human consumption. They’re one of the best foods and protein sources you can possibly consume. Their fat make up is also pretty close to ideal with 38% saturated fats, 44% monounsaturated fats, and only 18% polyunsaturated fats.
Eat eggs. They’re also filled with vitamins and nutrients making them one of the most perfect foods you can consume as a human.
For those worried about cholesterol, read this article that will put your mind at ease – second, cholesterol is THE building block of testosterone, so don’t listen to people that tell men to stop eating so much cholesterol.
Truth about cholesterol (article)
Raw cacao is rich in antioxidants, that protect cells and hormones, as well as minerals like iron and magnesium. Not only is cacao good for your testosterone levels, acting like a natural mineral vitamin, it’s great for clarity, focus, and energy.
- Animals (beef, bison, elk, venison)
Red meat, along with eggs, is probably the most complete and beneficial food source for humans. Numerous studies have shown that saturated fats are idea for testosterone production (1). You also need protein to maintain a good body composition, lean and muscular, as fat holds estrogen in men.
This makes meat ideal, but there’s more to meat than the proteins and fats. Meat can also contain high amounts of bioavailable zinc (lamb and veal), and carnitine.
Carnitine is important for the brain, but also possibly for your testosterone levels as it increases the density of androgen receptors that help your body actually use the hormones it produces more effectively.
- Olive oil (raw shot)
Cooked heated olive oil and room temperature, raw olive oil are two different animals. Don’t actually cook your food with olive oil, but by all means take a shot of it in the morning and at night for a very reliable boost in testosterone.
In one Moroccan study men had extra virgin olive oil as their main source of fat leading to testosterone increases of 19.9% and 17.4%. Not bad. It’s likely due to the fact that olive oil is an anti-inflammatory, high in antioxidants, and has a great fat ratio for testosterone production of 73% MUFAs, 14% SFAs, 13% PUFAs.
Again, take it as a shot, use coconut or avocado oil or butter as your cooking fat.
Like olive oil, avocados have almost a perfect fat ratio for testosterone production with 71% monounsaturated fats, 16% saturated fats, and only 13% polyunsaturated fats.
Having an avocado helps you quickly get to the 30%-40% of your calories coming from the right kinds of fats for testosterone production.
- White button mushrooms
Polysaccharides, which have been found to block aromatase, which is an enzyme that converts testosterone into estrogen, are abundant in white button mushrooms.
At the beginning of the article I mentioned that testosterone booster foods either help with testosterone production through their fat content, lower cortisol, or block the aromatase enzyme that converts testosterone into estrogen. White button mushrooms is high on the list for estrogen-blocking foods that you should eat a lot of.
Raisins are very high in both resveratrol and boron, both of which have been shown to increase testosterone levels in men in multiple studies.
I don’t even like raisins, but I include them in a fruit and yogurt bowl that I have every second day along with blueberries (which are also on this list next).
Antioxidants protect cells, reduce inflammation and oxidative damage that takes place in your body. While blueberries aren’t a typical ‘testosterone booster food’ in the sense that they’re not packed with the right fats and they don’t block estrogen, the insanely high antioxidant content in blueberries should result in increased testosterone production along with the protection of the testosterone molecule.
Let’s not forget, they’re also a great carbohydrate, which lowers cortisol. A cup or two of blueberries per day with any meal, or in a shake, is highly recommended for your testosterone levels, but also your overall health.
- Coconut oil
Coconut oil is very high in saturated fats – which are, again, ideal for testosterone production, so brush off any claim that you shouldn’t eat saturated fats – and has also been shown to boost testosterone (study).
Finally, oysters, which are essentially a natural multivitamin as they’re packed with magnesium, zinc, selenium, vitamin d (which free’s up testosterone from being bound to a protein so it can do what testosterone does), and copper, all minerals that have been shown to increase testosterone levels in men.
On top of that, oysters have high quality protein and amino acid content.
They’ve been known as an aphrodisiac throughout history, and we’re now seeing why. They’re one of the most potent testosterone booster foods you can find.
What to Do Next
If you want a full list of foods that are testosterone boosters, but also a diet to help you naturally increase your testosterone levels, training tips and best practices, how to clean out your house of chemical estrogens, and a fool-proof plan to optimize your testosterone levels in 3 weeks, pick up a FREE copy of my new book, the Man Diet (grab your copy here).
Non Linked Studies:
Volek J, Kramer W. 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 12, 2017.
Forget about what typically comes up from Google searches about boosting testosterone naturally for men, or ‘how to boost testosterone‘, or ‘how to eat to boost testosterone‘, or even, ‘testosterone diet for men‘. Most of the content will focus on a gimmick, a quick fix, a pill, powder, or potion, that may temporarily improve your testosterone levels but won’t have the sustained, permanent effect on your testosterone levels that you want.
The goal should be to naturally increase testosterone forever, not for a minute or a moment. And if you’re going to produce high testosterone levels, it will start with your lifestyle, your training, and maybe even more importantly, with your diet.
In the Man Diet – my best-selling book that you can get a free copy of here – I go into greater detail about how to boost testosterone from a diet, training, and lifestyle perspective. You come out with a full plan that will help you create optimal testosterone levels. In this article, we’ll focus on diet, using me as an example, but also giving you all the resources you need to create a good meal plan that will help you increase your testosterone levels.
A Couple Rules Re: Testosterone
1. There are foods that increase estrogen in men.
You have to eat foods that help with your testosterone levels, not foods that hurt them. There are a number of foods that increase estrogen that you just shouldn’t consume, things like flax and soy, mint, black licorice, alfalfa, and others. Foods that increase estrogen, just like plastics and toothpaste and deodorants and soaps, that contain chemicals that increase estrogen in men, should be avoided.
2. If you’re over 14% body fat, cut fat first.
This will mean cutting calories. It will also mean increasing your protein intake while you’re cutting fat. So why is cutting fat so important? Well, you quite literally cannot have thriving testosterone levels if you’re fat.
Estrogen hides in a man’s body fat and that’s where our bodies turn testosterone into estrogen (not something we want to do). That’s where our body converts testosterone to estrogen, a process we do not want to happen. So first and foremost, cut body fat.
3. Cycle your cut to avoid a cortisol increase.
It’s better to dramatically cut calories for a week or two, then get back to a maintenance, than to stay at a caloric deficit (where you’re burning more calories than you’re consuming). For a few reasons…
For one, by getting back to a maintenance every couple of weeks, you keep your metabolism healthy. Second, by getting to a caloric maintenance every couple of weeks, you avoid a cortisol rise that can occur with prolonged starvation – which is essentially what a caloric deficit is.
Cortisol is a real enemy of testosterone. We want to do everything we can to lower our cortisol levels and to keep them in check. Part of this is consuming the right amount of carbs (up to 45% of your calories should come from carbs – 35-45% range).
Another thing you can do to lower your cortisol levels is to get a good sleep, and I’ve written and article here all about How to Increase Testosterone in Men (Starting With Sleep) that will help a lot.
Finally, from a supplement aspect, there’s one primary thing you can do that’ll help, and that’s a supplement I created that’s a double-dose of Organic Ashwagandha (which has been shown to lower cortisol by 27%). This isn’t some magic, synthetic supplement. It’s just a herb that tastes horrible, so it’s not nice to eat, plus it’s hard to find.
Learn More About Ashwagandha in this Article.
4. Calculate your TDEE (Today Daily Energy Expenditure)
Your TDEE is your today daily energy expenditure. It’s not 100% exact, but it’s close. And what you’re after is close. If you’re not trying to cut fat, eat your TDEE. If you need to cut fat, eat about 500 calories less than your TDEE. This is the simple part because I have a calculator here for you to figure this stuff out. Just plug your info in and get the number below.
5. Find the Food.
The next part is finding the right food. We’ll use my day as an example day. I like starting light and ending heavy. I also workout in the morning, then have the shake. The end meal just knocks me out for sleep time, plus it gets the majority of the calories in there.
You won’t find ingredients that increase estrogen. You will find animals, fruits, and vegetables. When you first start a meal plan, make 1 or 2 days, then alternatives for each protein type and carb and fat. Keep it simple. As you get used to eating this way, you’ll be able to intuitively know how much to eat and it will get a lot easier.
At the begining, however, do the work.
My Meals Today
Goal: 2,900 calories
Goal Macros: 35% of calories from carbs, 35% of calories from fat, 30% of calories from protein.
Actual: carbs 298 grams (38%), fats 119 grams (34%), protein (28%)
Meal 1: Shake
- 2 cup Pineapple
- 2 Bananas
- 2 Cups Coconut Milk
- 1 Cup Fresh Orange Juice (not concentrate)
- 1 scoop Protein Powder
- Pineapple and oranges both block aromatase which is the precursor to estrogen.
- Other Options:
- Blueberries, raspberries, blackberries, apples, water
Meal 2: Chicken Salad
- 1 Cup Chicken (shredded)
- 1 Cup Spinach
- 2 Medium Tomatoes
- 2 Cups Carrots
- 2 Stalks Celery (good for libido)
- Add olive oil and mix.
Meal 3: Steak + Potatoes
- Steak 12 ounces
- 1 Potato Baked
- 2 Large Hardboiled Eggs
- 1/2 avocado
Alternatives: Game meat (preferable), Brazil nuts.
Adding More Meals
Sometimes I’ll make it 3 meals and a shake, other times, just 2 meals and a shake. You can make your meal plan however you like it. But it’ll take time. That’s why I prefer to have two meals and a shake.
And that shake, sometimes I’ll train on an empty stomach, other times I’ll have half of the shake before the workout and half after.
The key components are your macros, understanding your TDEE (how much you energy you expend in a day), and your goal. Meal plans help because more often than not we don’t actually know what we should eat or how much we should eat.
As you can also see, creating a good meal plan that has the right foods (which you’ll learn after reading the Man Diet) takes time, and time is money. Though it is worth it, 100%, especially if you’re trying to cut fat, it takes a heck of a lot of time.
So, if you want to get the most from your training, your hormones, and if you want to visibly see results in the mirror, I can set you up with a custom meal plan that fits your schedule and your goals, just click here to learn more about how to work with me and my team to get a custom meal plan that you’ll actually stick to.
Quickly, I’m still working on the full nutrition article that’ll help you create your Man Diet Approved meal plan to cut fat, increase testosterone in men, and gain muscle, so I should have that for you by tomorrow.
Why is sleep important?
Every extra hour of sleep you get up until 8 hours helps you see a jump in testosterone of about 15%.
Think about that…
Your T levels will increase by 60% if you get 8 hours of sleep vs 4 hours of sleep.
Cortisol – along with estrogen – is one of the biggest obstacles you face in trying to create optimal testosterone levels. Sleep helps you dramatically lower your cortisol levels.
On top of that, we produce the vast majority of our testosterone levels when we sleep (primarily in REM sleep, or ‘deep sleep’).
So how do you get more REM sleep?
Well, I’m the perfect guy to write this email because for YEARS I suffered from insomnia. I’ve visited dozens of sleep doctors, tried nearly everything, and over the years I’ve created routines, habits, even diets that have helped me get great sleeps.
So, here’s what I’ve come up with thus far that has helped me sleep from years of research but also a ton of trial and error.
How to Get an EPIC Sleep (Routine)
1. Coffee in the morning.
Coffee is awesome, it helps with energy levels, clarity, and focus. It tastes great. 2 cups before a workout helps increase testosterone levels during said workout. It also increases cortisol levels, which isn’t bad while we work, and that helps us lower our cortisol levels later in the evening.
When your body works to lower your cortisol levels, it increases melatonin, which helps us sleep.
2. Morning workout.
A few studies have shown that training in the morning helps you sleep. So, I’ve been training in the morning for a while now, and it helps.
Compared to not-exercising at all, working out will help you sleep no matter when you do it, but the effect of a workout in the morning is greater than afternoon or evening.
3. Your last meal.
I consume a hefty amount of carbs in my last meal – which occurs at round 5 or 6. Carbs help lower cortisol levels, which helps us relax, be calm, and get sleepy. It isn’t immediate, but a few hours after that last meal I’m fading.
I take ZMA (zinc, magnesium) an hour before bed, along with ashwagandha.
I’ve noticed big improvements in sleep quality with VIKING (ashwagandha – get it on sale here).
It lowers cortisol by 27%, which is a lot. That final cortisol reduction really helps with sleep quantity and quantity, which is one of the main reasons why I created VIKING. I’m a fan of ashwagandha, and with VIKING we give you an overdose (which is good).
5. Brain dump/reflection.
At the end of every work day I reflect on the work done, set up the next day, write something I’m grateful for, and close the book on that work day.
If I don’t do this, my mind races, I don’t reflect on the day so I’m continually thinking about what I should’ve done or have to do tomorrow. This is vital.
Every evening (mostly every evening) I’ll throw on an episode of the Office or Seinfeld or Curb Your Enthusiasm, and laugh.
I love to laugh. I need it. Does it help me sleep? I think so. Watching the news has the opposite effect, and actually so does reading a good book.
At night, when we’re tired, we’re irrational. The logical part of our brain doesn’t work the same. So thinking about deep, important topics isn’t advised.
Laughing, again, lowers cortisol, which helps you relax, produce more melatonin, and sleep better.
Give that little list a shot.
The sleep QUALITY is important. Not just the quantity, so lowering your cortisol levels at night is vital.
Definitely add these things to your routine as you can, and pick up a bottle or two of VIKING.