Testosterone levels have been dropping for years globally with surprisingly low attention from the media and scientific community. A man in his 60’s today has around 20% less testosterone than a man in his 60’s back in 1987.
There are likely several reasons for this, including exposure to endocrine disrupting chemicals found in toothpaste, and other body care products.
If you want to learn more about endocrine disruptors and fluoride, see our other blogs: The Cumulative Effect Of Endocrine Disruptors and Fluoride Vs. Nano Hydroxyapatite... Why NASA Developed This Super Tooth Restorer.
Another reason is the modern day lack of exercise. Each generation is less physically active, and obesity can really mess up your hormones.
On the flip side, increasing your exercise can help improve your T levels. Specifically, HIIT (known as High Intensity Interval Training) has been proven to be one of the best for increasing T levels.
A third major reason for low testosterone is poor diet… and that is the one we will be focusing on in this article.
It’s not surprising that eating crap day in and day out is a fast way to all sorts of health related problems. Your hormones are no different.
Thankfully, you can easily improve your T levels by making some small tweaks to your eating habits. There are specific foods you can mix into your routine that will shift your testosterone production into high gear.
Improving your T levels will help you:
- Build muscle faster
- Think clearer
- Keep fat off easier
- Be more motivated and less stressed
- Feel like a much younger man in the bedroom
- Spend less time feeling fatigued and tired
Here are 7 great foods you can start implementing today to start feeling a difference.
#1 Testosterone Boosting food - Grass Fed Beef
Want some food that will naturally improve your T levels that men already love? Grab some good ol’ fashion beef.
Beef is loaded with healthy saturated fats, and zinc.
Studies show about 50% of men have low zinc levels, which is an important building block for producing testosterone. Eating beef on a regular basis will help maintain your zinc levels, which will in turn, help your T levels.
Saturated fat is another building block your body needs to produce testosterone. Of course you don’t want to overdo it, but adding some beef to your diet can help with T production.
If you can get grass fed organic beef, that will be your best option.
Organic beef means they don't give the cows growth hormones and antibiotics which can hang around in the the meat and cause problems for your hormone system.
Grass fed means the cows are mostly feed by pasture and hay instead of eating only grain. This is important because grain often includes estrogenic chemicals that can stay in the meat and may raise your estrogen levels and lower your testosterone.
Now, these are in low levels, so if you can't afford or find grass fed organic beef, standard beef is still better than nothing. Grass fed organic beef is just the better option if you have the choice.
#2 Testosterone Boosting food - Pomegranate
Eating pomegranate or drinking the juice has been linked to a 24-25% increase in testosterone levels. They are also loaded with antioxidants and polyphenols that help lower your cortisol levels which also helps your T levels.
The biggest downside to pomegranate is that they do contain a lot of sugar, so you need to eat them in moderation. If you can eat the actual fruit, it is better because you get more fiber which helps counteract some of the sugar and carbs.
If you can’t get the fruit itself, the juice will work too, but try to keep it to 8oz a day to keep your sugar content down. You can afford the pomegranate juice in your diet if you just cut out some of your usual candy, soda, and sweets.
It’s still one of the easiest natural ways to see a T level boost, so it is totally worth it!
#3 Testosterone Boosting food - Mixed Nuts
If you love to snack, nuts or mixed nuts are a great tasting option for men who want to improve their T levels.
There are some nuts that are better than others for improving T levels. Almonds, cashews, walnuts, macadamia nuts are a great source for zinc and magnesium which can have a huge impact on your T levels.
Brazil nuts are extra special because they are loaded with selenium – which is a great T boosting nutrient that we hardly get in a typical daily diet.
One study of 468 men showed taking a selenium supplement each day increased testosterone levels, sperm count, and sperm quality.
Brazil nuts are not for snacking like the others mentioned. You shouldn't eat more than one brazil nut a day because they have so much selenium.
#4 Testosterone Boosting food - Fresh Vegetables
Ok, so vegetables are not quite as exciting as beef… at least in my opinion.
But vegetables are loaded with valuable vitamins and minerals that are linked to improved testosterone levels.
If you are doing salad, don’t just load up on iceberg lettuce, as it mostly water and lacks the nutrients you really need. Try to focus on using more spinach and kale which are some of the best for T levels and improving your health.
Vegetables from the cabbage family, such as broccoli, cauliflower, and asparagus help increase testosterone levels, but in a different way. These foods actually boost testosterone by lowering estrogen.
Estrogen can block the release of testosterone causing your levels to be lower than they should. Therefore, keeping your estrogen levels in check is important.
You can read more about how to remove estrogen from your system in our blog - 4 Warning Signs Of Too Much Estrogen In Men… And 7 Ways To Lower It.
This is also why we recommend switching away from body care products that contain endocrine disruptors. Many of these chemicals act as estrogen in the body which leads to lower testosterone and side effects like male breast development. A great way to cut out extra estrogen is by switching to a hormone safe toothpaste like ours.
#5 Testosterone Boosting food - Tuna & Salmon
Both of these fish are great because they are pretty quick and easy to make and are a great source of protein.
They contain a number of crucial nutrients for building testosterone. One of them is omega 3 fatty acids, which are very important for your heart and brain health. And tuna contains selenium, so if you're not into the brazil nuts I mentioned earlier, this might be an alternative.
They also contain vitamin D, which acts as a steroid hormone – which supports the natural production of other anabolic hormones.
#6 Testosterone Boosting food - Eggs (Free range if possible)
You have probably heard it from some of the dieting circles that you should only eat egg whites and throw away the yolks. However, that is the WORST thing you can do if you want to increase your T levels.
Egg yolks contain valuable micronutrients that are needed to produce testosterone.
They also contain the “good” HDL cholesterol, which is a precursor to testosterone production – meaning your body actually NEEDS HDL to be able to produce testosterone.
All that being said… the egg yolk is definitely not something you want to throw out!
I recommend free range chicken eggs when possible because they are the only ones that eat more of a wild diet, as opposed to eating estrogenic grains like caged chickens. These may be hard to find unless you have a local farmer or neighbor you can buy from.
Most people don’t know “cage free” doesn’t actually mean much. It just means they are free to roam around in a barn, but they still eat only grain. However, if it is your only option, you are still better off eating cage free eggs rather than no eggs at all.
#7 Testosterone Boosting food - White Button Mushrooms (Not the wacky mushrooms, just the normal ones…)
Mushrooms are easy to add to many foods, such as salads or sautéed and put on a steak. I personally really love tossing them in olive oil (Another good ingredient for your T levels) and browning them on the grill.
Mushrooms help your T levels in a couple ways…
First they are another great source of zinc and magnesium, which I mentioned earlier as being critical nutrients for T levels.
But they also help stop a process called “aromatase” – in which your body converts testosterone into estrogen. We already discussed above why estrogen wreaks havoc on your T levels.
So there you have it, 7 foods to add into your diet to help naturally boost your testosterone levels by giving your body the nutrients it needs. The best news is that most of these foods are easy to find at your local grocery store.
But as you begin to work hard to improve your lifestyle, it doesn’t make sense for you to continue hamstringing your efforts with hormone disruptors in your body care products.
These chemicals lower testosterone, and raise estrogen levels... which create a mess for your manhood.
Our desire is to create products that cut these chemicals out, and we started with toothpaste because it is one of the biggest offenders — Not just because of the ingredients, but also because you use it in your mouth multiple times a day.
The mucous membrane of your mouth rapidly absorbs these chemicals, so toothpaste and mouthwash are one of the first things you should switch.
We hope you are enjoying our blogs, please let us know at email@example.com if you have any topics you would like to learn more about.
As always, we got your back,
Joe, Kyle, & Clark
Your Legendary Men’s Care Team