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Fats and Testosterone (How to Boost Testosterone Naturally)




Fats And Testosterone

Nutrition plays a massive role in your testosterone levels… 

And there’s probably no nutrient more misunderstood yet more important than dietary fats. Fat contains the necessary precursor ingredients to testosterone (namely HDL cholesterol). And so without the ingredients, your body won’t be able to produce this important hormone while you sleep. 

The truth is that the amount of dietary fat you get in your diet can basically take your testosterone levels up and down at will. Like I mentioned in my book The Man Diet (grab it FREE here), you want to strive to have dietary fat make up 40% of your daily caloric intake. 

And in this article I’m going to show you exactly which fats you want, which ones you don’t, plus, a grocery list with each section so you know exactly what to pick up on your next trip to the store.  (read: the Testosterone Diet for Men)

Saturated Fat

Saturated fat is the king of dietary fat. 

Studies have shown that eating saturated fat will increase testosterone production in men while they sleep (which is when your body becomes a virtual testosterone-making machine if you keep your diet in check).

The reason I call saturated fat the king of dietary fat is because it contains the manliest foods you can eat… meat, eggs, butter, and so on.  Plus, because a good chunk of saturated fat is meat sources, you’ll also get all the protein you need from them… 

And won’t ever have to chug down a chalky protein shake again if you don’t want to. So take a look at the grocery list, load up on these saturated fats and enjoy! (read: how to increase libido and boost testosterone)

Grocery List

  • Organic Beef
  • Organic Bacon
  • Organic Eggs
  • Grass-Fed Butter
  • Organic Whole Milk
  • Blue Cheese 
  • Bison 
  • Venison 
  • Lamb
  • Pork
  • Poultry

Monounsaturated Fat

Monounsaturated fat is another fat that’s been scientifically proven in the study I mentioned above to increase testosterone levels. 

Monounsaturated fats pair well with the saturated fats I mentioned above because this kind of fat is mostly found in the form of oils or nuts… which means you can cook your saturated fats in them or enjoy them as a snack between high animal fat/protein meals. 

Personally, I like to cook my organic eggs (saturated fat) in olive oil (monounsaturated fat)… or drizzle olive oil onto a salad paired with nuts with a high monounsaturated fat intake and low polyunsaturated fat content (you’ll see why in a moment).

Try out the following monounsaturated fats for higher testosterone levels: 

Grocery List

  • Avocado
  • Olive Oil
  • Argon Oil
  • Coconut Oil
  • Macadamia Nuts
  • Brazil Nuts
  • Tiger Nuts

Polyunsaturated Fat

Last… and certainly least… is polyunsaturated fats. 

Of the three mentioned on this list, PUFAs are the ones proven to decrease testosterone levels in men. 

The problem here is that most cooking oils contain PUFAs. PUFAs are high in omega 6 fatty acid content which has been shown to wreak all sorts of havoc in the body and cause inflammation and high cortisol levels… all of which drop testosterone. 

Think of it like a teeter-totter on the playground you went to as a kid. When inflammation and cortisol levels go up… there’s only one place for testosterone levels to go… which is down. So when you eat PUFAs, you’re essentially making the choice to drop your T count. 

Plus, PUFAs suppress thyroid hormones… which is the top cause of low testosterone levels in men. So the bottom line is, you need to avoid PUFAs like the plague to keep your testosterone levels as healthy as possible. 

Here’s a list of what you should NEVER buy at the grocery store:


  • Walnuts
  • Sunflower Seeds
  • Flax Seeds or Flax Oil
  • Corn Oil
  • Soy or Soybean
  • Vegetable Oil

Now What? 

Before I close this article, it’s important that you know, a high-fat and low-carb diet is not the way to go if you want high testosterone levels because your body needs carbs if you’re going to have healthy testosterone. 

You want to keep your dietary fat intake with the 40% mark of your daily caloric intake—with all of that coming from saturated and monounsaturated fat sources. To help you do that, I’ve laid out everything you need in my book, The Man Diet

Inside you’ll get the exact dieting protocol for every man… and I guarantee you’ll eat like a king and get a stronger, leaner and more testosterone-driven body. I’m giving it away for FREE. 

Grab your copy of The Man Diet HERE

Stay manly, 



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Chad Howse

Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live.

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