Increasing testosterone need not be complicated or expensive. In fact, you only need to add a few items to your diet that have been shown to increase testosterone level. Here are several, tasty, easy-to-find, and great staples on which to base your diet.
Avocados are rich in monounsaturated fats, unlike other carbohydrate-rich fruits. This means that they do not cause the same harmful spike in blood sugar, and it also means that you can increase good cholesterol, which results in increased testosterone production (since testosterone, like other steroid hormones, is made of cholesterol).
In addition, avocados contain oleuropein, which is an aromatase enzyme inhibitor and in rat studies has shown to increase testosterone by a staggering 250%.
Eggs are a fantastic complete source of amino acids, making them one of the best sources of protein available. Also, they are high in good cholesterol.
3 Whole Milk
Whole milk is also high in cholesterol as well as magnesium, which is great for testosterone production. It is also high in protein, and in fact, a suggested technique for hardgainers to gain mass is to consume 4 liters of milk per day (a strategy referred to as ‘GOMAD’, or ‘Gallon of Milk A Day’).
4 Cattle Grass Fed
Beef is also a great source of protein, but other amazing things – such as creatine and CoQ10 – are also very rich. To get the full benefits, however, you really need grass fed, grass-fed cattle that have much higher nutrient density than the alternative.
Another great source of saturated fats, as well as CLA and vitamins K2, D and A – all of which are known to increase testosterone. Butter is also a very convenient source of calories and is inexpensive and easy to consume in large quantities.
Believe it or not, many studies suggest that carbohydrates may be more important than testosterone to increase testosterone level. Potatoes are a better and more natural source of carbohydrates than foods like pasta or pizza.
7 Gorgonzola Cheese
It’s an acquired taste, of course, but gorgonzola cheese is excellent for boosting testosterone, thanks not only to the presence of saturated fat (again) but also to probiotics, which are great for gut flora. Remember that the gut is your ‘second brain’.
8 Olive Oil
Olive oil is full of all kinds of incredible nutrients, including many monounsaturated fatty acids for testosterone boosting. In a study of Moroccan men, it was found that consuming olive oil for 3 weeks could increase testosterone by 17.4%.
Pomegranates must be one of the best aphrodisiacs in existence. This is because they are full of nitric oxide, which encourages blood flow to the brain, muscles and genitals, and also helps to increase muscle performance and testosterone production. One study found that consuming pomegranate juice can increase testosterone by 24%. This may be because it inhibits the aromatase enzyme.