Testosterone is the ultimate anabolic hormone. It’s what helps you build muscle, lose fat, and feel vibrant each and every day. Essentially, testosterone is what makes a man, a MAN!
Sadly, while your T-levels might be raging through teenage and young adult life as you cross the 30 year old threshold, you testosterone levels begin a slow and steady decline that continues until you take your final rest.
Does this mean you’re doomed to a dull life, one lacking in muscle and sex drive?
It very well could if you’re not eating the right foods! That’s where we come in with this list of the top 10 foods that work to enhance testosterone production and inhibit excess estrogen production.
Grab your knife and fork and let’s dive into this man-making meal plan!
Top 10 Test-Boosting Foods
1. Cruciferous Vegetables
You should have listened to your mom when she told you to eat your veggies, they’re vital to limiting estrogen proliferation and supporting testosterone productions. Vegetables such as broccoli, kale, cabbage, cauliflower, and Brussels sprouts are packed with indole-3-carbinol (I3C), a phytochemical that prevents “bad” estrogens from building up in the body.
Next time you’re at dinner, grab an extra serving of one of these tasty greens!
Oysters are slippery, slimy, and utterly delicious little bivalves. They’re packed with protein and tons of micronutrients, including zinc, an essential mineral. Zinc plays a critical role in testosterone production and also functions as a natural aromatase inhibitor (AI), which blocks the estrogen receptor site.
Zinc optimizes the crucial testosterone:estrogen and helps ensure your precious T isn’t converted to unwanted E.
3. Brazil Nuts
Selenium is another essential mineral required by the body for all sorts of processes, none the least of which is testosterone production. It’s vital to male fertility and plays a key role in the production of testosterone. Unfortunately, most men don’t get enough selenium through their diets.
Including a serving of Brazil Nuts each day provides you with ample selenium to make certain your testosterone production is never hindered.
Cortisol is a hormone that the body produces in response to stress. It activates your “fight or flight” response, and at certain times, can be incredibly useful. However, when it’s chronically elevated, your body will sacrifice other hormones (i.e. testosterone) to support your stress response, and continue producing cortisol.
Salmon, and other fatty fish, are loaded with omega-3 fatty acids which help combat inflammation and stress. Just make sure to get the wild species of salmon found in the Pacific Ocean, and not the omega-6 laden farm-raised type of the Atlantic.
More veggies? You better believe it!
Spinach is rich in magnesium, which has been shown to improve testosterone levels when supplemented. It’s also rich in nitrates which improve blood flow to ALL areas of the body, including the ones you’ll be using during your late night romps in the bed!
6. Vitamin D3
One of the biggest deficiecies among adults these days is Vitamin D. This is mostly attributed to adults spending more and more time commuting, working indoors, or watching tv and less time outdoors (the body produces Vitamin D when exposed to direct sunlight).
The biggest concern to men deficient in Vitamin D3 Decreased T levels.
Fortunately, supplementing Vitamin D3 can correct this deficiency, increase testosterone levels, and regulate aromatase activity in the body.
A staple of any gym-goers meal plan, oats not only help power your performance in the gym, they also power your testosterone production too! Oats contain steroidal saponins, which stimulate the production of luteinizing hormone (LH), directly influencing the production of testosterone. They also reduce sex hormone binding globulin (SHBG) which increases free testosterone levels in the blood.
Oats are also high in fiber, vitamins and minerals, which is why they’re always on our menu!
Ready for a tropical treat? In addition to being a tasty dessert or side dish at any meal, pineapples also can enhance your testosterone levels. The tropical fruit is loaded with an enzyme called bromelain. Research has shown that bromelain maintains testosterone levels after intense training.
So, if you’re training especially hard lately, and feeling more rundown than ever. Start adding more pineapple to your diet. Your recovery will substantially improve and you’ll prevent your T levels from falling off a cliff due to the constant hard training.
Another staple of a proper muscle-building diet. Eggs aren’t only rich in protein and brain-boosting choline, they’re also packed with cholesterol. Unfairly demonized for decades, dietary cholesterol is the cardiac killer you might believe it to be. In fact, it’s absolutely crucial to testosterone production, as cholesterol is the precursor for testosterone.
You can have your three eggs per day, and rest at ease, as research shows that subjects consuming three whole eggs per day did so without adversely affecting serum cholesterol levels.
10. Red Meat
Much like eggs, red meat has been put through the wringer for years and years for fear that the saturated fats contained in it would clog your arteries and send you to an early grave. Well, not only are saturated fats good for you, they’re essential to the synthesis of testosterone.
Men following low-fat diets have been shown to have significantly lower testosterone levels than men eating higher fat diets. In particular, saturated fats are documented to have a strong correlation to higher resting levels of testosterone.
So, feel free to order the filet mignon next time you’re out at the restaurant and save the chicken for another meal.