PROTOCOL: TESTOSTERONE INCREASING FOODS
Your Food Is Crucial
Testosterone is effected by every thing we do in life.
A normal diet consists of deep fried carbs, sugary drinks, and processed foods that were packaged months prior to consumption. It’s no wonder men have plummeting testosterone levels.
We have stopped living how we are supposed to. And our diet takes a crucial part in all this.
Testosterone is tremendously affected by what you eat. Try and be cognitive of what you consume and start eliminating foods that serve no purpose other than a quick dopamine hit.
Adding certain foods will drastically increase testosterone while some are detrimental. I’ve compiled a list along with studies, of foods that have proven to increase testosterone. Here are some of the best foods shown to increase testosterone.
Foods To Eat
1. Extra-Virgin Olive Oil
Theirs many oils available that have been shown to decrease testosterone and are detrimental to over-all health.
Extra-virgin olive oil is a healthy alternative to those such as canola and sunflower.
Multiple studies have proven how incorporating Extra-Virgin olive oil into your diet can increase testosterone.
One study on rats shows a testosterone increase of 64%.
And another study on humans shows an increase of 20% after 3 weeks of regular consumption.
Switching to an extra-virgin olive oil will surely be beneficial.
2. Garlic
Bring on the garlic breath, these benefits are worth it.
Garlic has been shown to both increase testosterone and block estrogen conversion.
These benefits are caused by the diallyl disulfide, s-allyl cysteine, and allicin compounds found in garlic.
Diallyl disulfide, is a compound that stimulates the release of luteinizing hormone from the pituitary gland, which then signals the testes to produce and release testosterone.
In addition to the increase in testosterone, garlic contains quercetin which is a potent aromatase inhibitor, meaning it blocks the conversion of excess testosterone to estrogen.
You’ll experience the most benefits from eating raw garlic, minced up and after sitting for a few minutes to let the enzymes from the allicin to start working. The chemical allicin is what’s responsible for most of the benefits.
If you choose to cook it, don’t heat it above 140 degrees Fahrenheit. Higher temperatures kill the allicin.
Adding cloves of garlic to your diet has been shown beneficial for a multitude of reasons such as: reduced blood pressure, protection against illness, and lowered risk of heart disease.
3. Spinach
The story of popeyes and his spinach consumption seems to have some truth behind it.
Spinach is high in Vitamin A, Magnesium, and Folate. All of which play a key factor in your body’s production of testosterone.
Spinach is high in Vitamin A. In a study on rats, Vitamin A (Retinol) deficiency caused a significant drop in testosterone levels. (Source)
Spinach is also high in magnesium. Which has overwhelming evidence for increasing testosterone. This study took 3 test groups. One group took magnesium and didn’t work out, another took magnesium and worked out daily and the last group worked out but didn’t take magnesium. All groups saw increases in their testosterone levels. The one taking magnesium supplements and working out saw the largest increase, yet the one that didn’t workout and took magnesium still saw an increase. Showing that magnesium alone will increase testosterone.
Magnesium has been shown to correlate with free testosterone in the body by having testosterone molecules preferentially bond to it rather than SHBG, which takes T out of commission.
4. Butter
Butter contains tons of fats, mostly saturated, and is high in cholesterol.
Testosterone is made from saturated fats and cholesterol making butter a great idea for your diet.
Going with grass-fed will give you the added benefits of Vitamins A, D, K and Zinc. Going as organic as possible is always a good idea.
5. Ginger
Consumption of ginger has been linked to enhanced testosterone production, especially among males with oxidative stress conditions. Study participants typically used ginger supplements, which improve testosterone levels by enhancing luteinizing hormone production, normalizing blood glucose and reducing oxidative stress.
Some ways you can add ginger into your diet is by drinking ginger tea, using the root to make fresh juices or adding it to recipes.
