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A Sample of Testosterone Boosting Diet

Diet plays a huge role in testosterone production. Our organs and glands need specific minerals like zinc and magnesium for the initiation of testosterone production. The Leydig cells require cholesterol to fuel the production of testosterone. Adding testosterone boosting foods like broccoli, cauliflower, and cabbage will also assist in one’s testosterone levels as well as Testosterone : Estrogen ratio by flushing estrogens from the body that lower our testosterone levels.

Increasing fat and cholesterol in-take also helps boost testosterone production. That’s the origin of the Rocky training on raw eggs myth. Loading up on bacon, eggs, nuts and steak certainly has its detractors as does increasing cholesterol consumption but this is all about testosterone boosting diet.

Here’s an example of one man’s journey to boost his testosterone through his own “testosterone boosting diet” that saw a dramatic increase by testosterone optimizing his diet, exercise and sleep (this is not what we are recommending but an example):

Testosterone Boosting Diet Sample Meal Plan

Breakfast:

Bacon and Eggs . . and more bacon . . and more eggs

Weekdays: Three slices of bacon and three whole eggs. This provided the fats and cholesterol the body needs to make testosterone. Beware nitrates if you eat this much bacon and consider nitrate-free bacon.

Weekends: Mexican Breakfast burritos or pancakes.

Lunch:

The Man Salad

A properly prepared Man Salad packs as many Testosterone boosting foods as he could find:

Spinach/Spring Salad Mix

The salad base using organic greens. Spinach and other leafy green vegetables contain minerals like magnesium and zinc, which have been shown to aid in testosterone production

Meat

Beef provides our bodies with the protein needed to create muscle and the fats and cholesterol to make testosterone. His philosophy was the fattier, the better.

Nuts

A handful of almonds, Brazil nuts or walnuts. Nuts are fat bombs providing cholesterol for the Leydig cells need for T production.

Avocado/Olives

Avocados and olives provide the good fats needed for healthy testosterone production.

Broccoli

Broccoli contains high levels of indoles. This compound reduces bad estrogen that hurt testosterone levels.

Olive Oil

Olive oil helps Leydig cells (which produce testosterone) absorb cholesterol better which assists in testosterone production. More cholesterol absorption = more testosterone.

Balsamic Vinegar

Mostly for taste and to help keep your insulin in check.

Testosterone Boosting Diet: Snacks

During the day he snacked on testosterone-healthy foods like nuts, pumpkin seeds, and broccoli and occasionally dark chocolate.

An added testosterone benefit to a high fat diet with balanced protein and carbs is can help shed some body fat (this man went from 18% to 12% body fat). Studies show that high fat diets actually contribute to increased body fat loss. And as we discussed earlier, as you lose body fat, your T production ramps up. Remember that this is not a long term solution but one man’s 90 day example.

Dinner

Whatever (in moderation)

He ate what the family was having: chili, chicken and rice, enchiladas, etc. He was not overly worried about carbs but watched his portions.

Results

This man doubled his Total Testosterone levels over 120 days but was doing so many healthy things in addition to the testosterone boosting diet. The diet was not unconventional with the exception of the fat and cholesterol intake. He didn’t follow a strict low-carb or Paleo diet. Research is showing that high protein, low carb diets can decrease testosterone levels.

Cholesterol Levels from this approach

His full lipid screening showed the following 90 days on the testosterone boosting diet:

Total Cholesterol: 202 mg/dL (Optimal range: < 200 mg/dL.)

HDL Cholesterol (“Good” Cholesterol): 77 mg/dL (Optimal range: > 60 mg/dL)

LDL Cholesterol (“Bad” Cholesterol): 112 mg/dL (Optimal range: 100-129 mg/dL.)

Triglycerides: 65 mg/dL (< 150 mg/dL is considered normal; < 100 mg/dL is optimal)

By the raw numbers, his overall lipid screening was good despite the high total cholesterol. His results were more interesting when examining the ratios doctors look at for heart disease risk.

Total cholesterol/HDL Ratio: 2.6:1 (Normal < 5:1; Optimal < 3.5:1)

LDL/HDL Ratio: .68:1 (Normal > .3:1; Optimal .4:1.)

Triglycerides/HDL Ratio:

.84:1 (Optimal < 2:1)

Despite gorging on bacon, eggs, whole milk, and steak for four months, he still had healthy cholesterol levels.

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Saleamp Design November 8th, 2016

Posted In: Testosterone Therapy

Tags: avocado, bacon, beef, broccoli, caveman, cholesterol, diet, eggs, estradiol, HDL, LDL, Leydig cells, Lipid, low carb, nuts, olives, paleo, protein, ratio, spinach, steak, testosterone boosting diet, testosterone diet, testosterone level, triglycerides, whole milk

Testosterone Boosting Habits #1: Eat!

There are loads of things you can eat to improve your health and testosterone levels, but one of the most efficient is dark chocolate. That’s good quality, low sugar, very dark chocolate, not something you picked up at the gas station. And not too much!

A Harvard University study showed that eating a regular-sized bar of dark chocolate about three times per month will do wonders for your blood. Chocolate is full of flavonoids which can reduce harmful clots and thin the blood, which is great for your blood pressure.

Testosterone Boosting Habits #2: Love!

In the physical sense. Have sex! Grab your significant other and have a great time! The University of California proved what we already knew. Orgasms reduce stress. Stress is bad for you.

The study actually showed that having sex regularly will extend your life by two years or more, and they’ll be pretty sweet years. Sexual desire and testosterone go hand-in-hand, and increasing one will increase the other. It works both ways, and of course it’s fun!

Testosterone Boosting Habits #3: Go Nuts!

Nuts are full of healthy fats, and snacking on them in moderation will boost your testosterone, heart health, and all sorts of other things. Monounsaturated fats such as those found in nuts make your heart safer by lowering your cholesterol.

A project undertaken at Loma Linda University in California concluded that we should eat nuts five days a week in order to extend our lives by about three years. Moderation is essential, of course, since nuts are extremely calorie-dense. Just a handful will do.

Testosterone Boosting Habits #4: Drink! (Some)

Studies performed by Dutch researchers have shown that wine in moderation is very, very healthy. The science tends to go back and forth on this, but red wine especially is rich in antioxidants, resveratrol and polyphenolic compounds. Antioxidants are just super for reducing the effects of age, and the polyphenolic compounds prevent fatty tissues from blocking your arteries.

If you’re not quite sure which wine to drink, Cabernet Sauvignon is richest in antioxidants. Stick to red wine for the health benefits, and don’t have too much. The Dutch study says a half a glass of wine a day is enough. Drinking more than that is more for your mind than your body, and binging on a whole bottle is never a good idea.

Testosterone Boosting Habits #5: Play!

Sports are good for you. Walking, running, and jumping are great exercise, and the competitiveness is an excellent testosterone booster. As the saying goes, the best exercise is one you’ll actually do, and making it fun by playing around with your friends (or defeating your bitter enemies) is something you’ll be glad to stick with.

A Swedish research study found that regular golfers live up to five years longer on average. The game is surprisingly competitive, and players walk several miles during an 18-hole round. It’s good for your heart, for your muscles, and for your mind.

Testosterone Boosting Habits #6: Eat Some More!

A diet filled with fish, olive oil and garlic can help your blood pressure, cholesterol, and lifespan. It’s what’s commonly referred to as the Mediterranean diet, and the science shows it works. It was another Dutch research program that proved it, and they’re not even Italian! They’ve got no horse in this race!

These foods are all rich in aminos, healthy fats, and cholesterol-busting components that will keep your ticker ticking. And they’re delicious! So throw that fish in a pan and pile on the garlic, it’s all good for you.

There are plenty of other foods that will help your testosterone levels and general health, of course. Refer to our other articles for the full list of testosterone-boosting and healthy foods.

Testosterone Boosting Habits #7: Lose!

Yes, lose weight, it’s another reason to drop those extra pounds.

What’s more, a study at Oxford University found that a BMI of over 30 at the age of 40 can reduce your life expectancy by as much as seven years. So hit the gym and cut the calories! It’s worth it.

Testosterone Boosting Habits #8: Win!

Testosterone production starts in the brain, in a very literal sense. High emotions and a competitive spirit can trigger a testosterone and adrenaline boost as your body works to support your success.

So indulge the urge! Play to win in everything you do. Sports are one way, as is striving for success in the workplace and in your hobbies. Even just watching sports and rooting for your favorite team can cause increased testosterone levels. The more excited you get about it, the better for your testosterone. So feel free to bust out the face paint and even that giant foam finger!

Testosterone Boosting Habits #9: Sleep!

Get your solid eight hours. You need it. Even minor sleep deprivation causes a cascade of health problems that include a tendency to binge eat and a lowered metabolism. Your sex drive will go down, too, and of course your general energy level and mental focus.

All of that leads to lowered testosterone production, and the numbers are shocking. The Journal of the American Medical Association published a study showing that men who sleep less than 5 hours per night quickly sure a 15% drop in testosterone. The normal drop that occurs with age is 1% per year, so this is a big problem.

Bottom line: Prioritize sleep. Make the time!

Testosterone Boosting Habits #10: Laugh!

It really is the best medicine! Your mental state affects your entire body, and multiple studies have shown that stress is bad in more ways than we ever imagined.

So laugh! Have a good time! Studies performed in the US and elsewhere conclude that laughing for about 15 minutes per day can increase your lifespan by as much as eight years. It’ll make you a happier person, and it’s becoming more and more clear that a happier person is a healthier person.

So there are ten things you can start doing today to improve your health, your mood, and your testosterone levels. Those three things go hand-in-hand for men, and you’ll find that good healthy practices just make life better.

We strongly recommend going to the doctor for your annual physical, and be sure to have your testosterone levels checked. But there’s so much you can do at home to help make sure those lab results are full of good news.

Testosterone Boosting Habits #11: Contact Hormone Therapeutics!

Most of us have tried to eat better, work out and live naturally. How long have you tried this and why do you expect that you can realize your New Year’s resolutions this year that you haven’t the last 7 years? Contact expert specialist physicians for a Free Evaluation and learn how a physician guided program can change your life to the way you remember.