How to Increase Testosterone Levels

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Do you want to know how to increase testosterone levels?

Keeping your testosterone levels in top shape is an on-going struggle, so knowing how to increase testosterone levels could come handy at any time.

When it comes to “playing” with testosterone, some people may start thinking along the lines of illegal steroids, pro-hormones, testosterone creams, patches or a testosterone replacement therapy, but it does not have to be that way.

Knowing how to increase testosterone levels, or how to keep them optimized, comes down to making specific food choices. That is right – testosterone travels in the blood to muscle cells, so your diet can influence the amount of active testosterone. 

Eat enough. The amount of calories you consume each day should be enough to maintain your body weight. Lower-calorie diets are associated with lower testosterone levels. Consume around 18-20 calories for every 500g of body weight.

Eat animal protein. Studies show that vegetarian diets lead to lower blood testosterone levels and higher amounts of “inactive” testosterone even when protein intake is the same. Be sure to consume poultry, beef, fish and pork.

Red meat is particularly good due to its higher levels of saturated fat and zinc, a mineral associated with higher testosterone levels. 

Eat some fat. Research suggests that when total fat, saturated fat and monounsaturated fat intakes increase, so does testosterone. Choose foods high in mono-unsaturated fats, like avocados, nuts, seeds, olives and olive oil. Red meat and dairy products (not the fat-free varieties) are also good sources of protein and saturated fat.

  • Worried about your heart health?

Research states that most saturated fat found in beef, chicken and pork does not raise LDL (“bad”) cholesterol levels. 

Eat some dietary cholesterol. Studies show that those who train while on a higher-cholesterol diet gain more muscle mass and strength than those who eat less cholesterol. Foods like egg yolks and red meat are good sources. What is more, research shows the cholesterol in egg yolks does not raise LDL (“bad”) cholesterol levels. 

Drink a protein and carb shake after working out. Consuming proteins and carbs after training has been shown to increase the amount of testosterone that enters muscle cells, where it can increase muscle growth. The Manna Low GI Shake is the best, organic and natural, balanced meal replacement.

Eat cruciferous veggies. Broccoli, cauliflower and cabbage yields compounds called indoles that help lower certain estrogens, which in turn can help reduce estrogen’s inhibitory effects on testosterone production. 

Eat plenty of carbs. A higher ratio of carbs-to-protein – somewhere around 2:1 is best – results in higher testosterone levels. Shoot for at least 2 grams of carbs per 500g of bodyweight. 

Do not eat too much. Taking in too many calories can lead to gains in body fat, which can ultimately lead to lower testosterone levels via increased levels of estrogen. 

Do not eat too much protein. Consuming more protein than carbs can increase the loss of testosterone through urination. While protein is necessary for higher testosterone levels, too much can have a negative effect. Stick to about 1 gram of protein per 500g of bodyweight. 

Do not eat too much fat. Spread out your fat consumption throughout the day and avoid high-fat meals, which can actually decrease testosterone levels momentarily. Keep fat consumption at 30% of your total caloric intake. Do not eat too many poly-unsaturated fats, such as those found in fish and vegetable oil. Sure, they are healthy, but too much can also cause testosterone levels to drop. 

Do not hit the bottle too hard. Drinking alcohol can lead to lower testosterone levels by increasing the conversion of testosterone to estrogen. Keep alcohol consumption at a few glasses per week or less. 

Do not eat too much fiber. Eating a healthy diet should give you enough fiber to stay healthy. Get roughly 35 grams of fiber per day when trying to keep testosterone levels maxed. Excessively high-fiber diets can lead to lower testosterone levels.


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  1. Lynn Radue says

    Hi, your articles are always interesting. This one with regards to testosterone, is it aimed at males only or both males and females.