Testosterone Diet

As the old saying goes, “you are what you eat.“ If you want to maintain high levels of testosterone, it is extremely important to follow the following testosterone enhancing diet:

Eat more vegetables. Especially green leafy and cruciferous vegetables such as broccoli, cauliflower, kale, swiss chard, brussels sprouts and cabbage. These vegetables contain phytochemicals, which are essential for healthy hormone production and estrogen metabolism.

Limit excessive carbohydrate intake. High carbohydrate intake from simple sugars and starches (breads, cereals, pasta and potatoes) can create a rapid rise in blood sugar, which stimulates an over production of insulin and cortisol—the two hormones that work against testosterone to diminish it.

Make sure you eat enough protein. In Latin, the word ‘protein’ literally means ‘above all else.’ Without adequate protein, you will not provide your muscles with the essential amino acids they need for growth, repair and maximum function. Protein intake should range from one to one and a half grams per pound of body weight per day.

Forget low fat! Make sure 30 percent of your diet comes from healthy fats. It’s a little known fact that testosterone—and all other important male hormones—are actually made from cholesterol (a protective fat the body makes from dietary fats). When fats become deficient in the diet, testosterone levels decline. Research indicates that men who eat monounsaturated fats (found in canola, peanut and olive oils) have higher testosterone levels. Also important are essential fats (found in cold-water fish, walnuts, pumpkin seeds, hemp, chia and flaxseed) that should be eaten on a regular, daily basis.

Of course this doesn’t mean that a man’s diet should be a fatty ‘free-for-all.’ There are good fats and there are bad fats. Avoid trans-fats such as those found in margarine and other processed foods and omega-6 oils such as corn, soy and safflower.

Consume at least ¾ ounce of water per pound of body weight per day. Clean, filtered water is crucial for optimum health. Eliminate sodas, flavored waters, carbonated beverages and canned or bottled juices. These liquids are acidic in nature and have negative effects on the body’s metabolism.

Eat five smaller (instead of three larger) well-balanced meals each day. The body needs a steady supply of nutrients to produce testosterone. Smaller, more frequent meals will help maintain steady blood sugars and decrease unnecessary stress hormone release. To insure getting five balanced meals daily, it is very useful to use the meal replacements below, especially if you have a busy schedule and are always ‘on the go.’

Eat one meal-replacement protein bar as a mid-day or evening snack. The Organic Protein Bar, the Biochem Greens and Whey Bar and Honey Stinger Protein Bar are good choices. They are all-natural and provide a favorable balance of protein, carbohydrates and fat.

Have a ‘power drink’ once a day. Combine 1 scoop of whey protein, ½ scoop egg or rice protein and 1 or 2 scoops of a powdered phytonutrient formula such as the Emerald Balance super nutrition formula; 4 oz. almond milk, ¼ cup frozen strawberries or blueberries and 1 tablespoon of hemp seed. Add ice and water to taste. Blend for even consistency.

Eat one to two hardboiled eggs daily. Not only are small amounts of dietary cholesterol important for the formation of testosterone, eggs provide the essential fatty acids necessary for optimal hormonal regulation.

Avoid soy products. Still considered by many to be a ‘health food,’ the most recent research shows that soy is nothing of the sort. Unfermented soy products have undesirable effects on the male body. Soy contains phytonutrients that mimic estrogen and interfere with the body's ability to use minerals, protein and oxygen. Furthermore, most soybeans are grown on farms that use toxic pesticides and herbicides. Many beans are harvested from genetically-altered plants. And the demand for soy products is causing devastating, world-wide damage to rainforests.