The Best Ways to Boost Testosterone

Raise T Levels, Build Muscle and Burn Fat

When it comes to everything that is male, testosterone is king. The ability to build muscle, burn fat and even have a satisfying sex life are all factors that are affected. Unfortunately, testosterone levels start to decline at a steady rate after age 30. Worse, it seems that no matter what your age, men of all ages are experiencing much lower testosterone levels than their fathers, and even lower than there grandfathers. Why? Factors such as stress, lack of exercise, toxins from the environment and excess intake of poor food choices are to blame.

Making a few changes to your nutrition can have a significant, positive effect on your testosterone – not to mention your energy levels, your ability to burn fat and build solid muscle. Here are 5 testosterone-boosting foods to add to your nutrition plan.

Lean Red Meat

It’s no surprise that lean red meat should be at the top of this list. Lean cuts of meat provide a source of protein, vitamins, minerals and even creatine. But red meat is also loaded with saturated fat. Although you might think all saturated fat is bad, it’s not. Saturated fat is a source of cholesterol, which is the base molecule that is needed to build testosterone. In the body, cholesterol is converted to testosterone so a balance of both saturated fat and unsaturated fat in the diet is important. It’s also a good idea to select grass-fed, organic meat when possible. These options are free from chemicals and toxins that act like estrogen in the body, and too much estrogen can lower testosterone levels and decrease fat metabolism.

Cruciferous Vegetables

Cruciferous vegetables like cabbage, brussels sprout, kale, broccoli or cauliflower should be included in your diet. These veggies are loaded with natural estrogen-fighting compounds called di-indole-methane, or DIM, a compound that binds to excess estrogen and subsequently helps rid it from the body. DIM also blocks the production of the aromatase enzyme, which can reduce testosterone to the useless form DHT. Increasing your intake of vegetables can go a long way toward increasing your testosterone. Make a raw cabbage slaw to eat alongside a burger, or add some fresh kale to an egg omelet.


Whole eggs are a source of cholesterol, which as just discussed is a precursor to testosterone production. Whole eggs are also a source of vitamin D, which may support testosterone production. In one study where subjects took either 3333 IU of vitamin D or a placebo for a year, those that took the vitamin D had significantly increased free testosterone levels compared to no change in the group that didn’t. Whole eggs also provide a rich source of antioxidants that can aid in recovery and are considered one of the highest quality, whole sources of protein since they provide all of the essential amino acids needed for muscle growth. One whole egg delivers 187 mg of cholesterol and 11 percent of your daily value of vitamin D.


Fresh tuna is loaded in good fats, including omega-3s, and is a rich source of high-quality protein. A 3-ounce serving of tuna provides 25 grams of protein and 3.3 grams of polyunsaturated fat. A diet rich in fat has been shown to support increases in free testosterone levels, as well as reduce abdominal fat in men versus diets that were lower in fat of the same caloric value. Omega-3 fatty acids can also help counteract the catabolic effects of cortisol. When cortisol is high, testosterone production is low. In one study, three weeks of supplementation with omega-3 fatty acids blunted cortisol levels caused by the stimulation of stress. Both fresh and canned tuna are good options.


Pumpkin Seeds

Instead of always reaching for a handful of almonds, try pumpkin seeds instead. Pumpkin seeds are rich in saturated fat, as well as zinc, magnesium and the anabolic amino leucine. A one-ounce serving of pumpkin seeds provides 6 grams of fat, 5 grams of fiber, 5 grams of protein, 19 percent of your daily value of zinc and 18 percent of your daily value of magnesium. Zinc is an important co-factor involved in the production of enzymes involved in testosterone production, while magnesium is needed for muscle contraction. Try toasting them in the oven, tossing them on a salad or eating them raw.


Still experiencing low T? You’re not alone. Symptoms include fatigue, depression, loss of energy, decreased sex drive, abdominal obesity, poor blood sugar regulation and erectile dysfunction. Diagnosis requires two separate measurements of total testosterone, measurement of serum hormone-binding globulin and free testosterone to determine if symptoms are due to low testosterone levels or something else. More enlightened health care professionals, especially those familiar with hard-training athletes who pound the iron regularly, know what a difference optimal testosterone levels can make in your training, recovery and all aspects of life. Sometimes your body needs that extra jolt to get maximum testosterone production flowing, and that’s when it’s best to turn to a testosterone-boosting supplement, in addition to the foods mentioned above. There are many testosterone supplements on the market. Be a savvy consumer, do your homework and only go with products from reputable companies. One supplement we really like is Alpha Wolf Nutrition’s Force X7 because it contains natural ingredients that will effectively jump-start testosterone production. It’s also backed by a 60-day 100% satisfaction money back guarantee.

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Lauren Jacobsen

Lauren is a biochemist with a background in sports nutrition and supplement formulation. Lauren has over 15 years of experience as a trainer, consultant to the supplement industry and nutrition expert. She is also the TV show host of "Body Fuel," a former competitive athlete and regular contributor to various fitness publications.

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