Naturally increasing testosterone through diet can be accomplished if you eat the right foods at the right times. Some foods directly stimulate testosterone production by providing hormone precursors, while others help the body eliminate estrogens. Chemicals called xenoestrogens, from environment toxins like pesticides and common household plastics, can raise estrogen levels. To make matters worse, testosterone levels naturally decline with age. Add these foods to your diet to help naturally raise your testosterone production.
Beef
Beef provides many substances that are pro-anabolic or muscle-building and help the body to produce higher levels of testosterone, according to "The Usual Suspects" by Jordana Brown. The body needs some saturated fat in order to produce optimal levels of testosterone. Top sirloin makes a good choice because it is a leaner cut of beef. Buffalo or venison are other lean red meat options.
Eggs
Eggs have been controversial in the past because of their cholesterol content. However, cholesterol is the body's precursor to the hormone pregnenolone, which converts into sex hormones like testosterone and DHEA, according to "Life Extension Magazine." Monounsaturated fats from foods like eggs yolks can help increase testosterone, keep you lean and promote a healthy heart, according to "The Abs Diet" by David Zinczenko.
Nuts and Seeds
Nuts and seeds provide monounsaturated fats as precursors to testosterone, but they also contain high amounts of zinc. Zinc has potent anti-aromatase properties, which means that it helps the body balance estrogen levels. Surging estrogen levels in males can lead to depression, low energy, poor brain function, muscle loss and weight gain, reports "Life Extension Magazine."
Oils
Oils like flax seed oil, olive oil, fish oil and MCTs or medium-chain triglycerides may also boost testosterone according to "Optimum Anabolics" author Jeff Anderson. Fish oil, in particular, contains polyunsaturated omega-3 fats that are precursors to hormone-like substances called prostaglandins, which convert into hormones like testosterone.
Cruciferous Vegetables
Cruciferous and leafy vegetables like broccoli, Brussels sprouts, cabbage, spinach and cauliflower contain a compound called indole-3-carbinol, according to Jordana Brown. Also known as I-3-C, this substance helps the body metabolize and eliminate excess estrogen from the body, indirectly increasing testosterone levels. These foods also contain high fiber, antioxidants and nutrients that oppose cancer.
Protein Deprivation
Anderson recommends this diet technique for increasing testosterone and growth hormone levels. After at least three weeks of following a high-protein diet, you eat a low-protein or protein deprivation diet. You take in only 30 g of protein per day, immediately after your workout, upon waking or before bed. The rest of your daily meals come from healthy fats and low-glycemic carbohydrates. Examples of these carbs are oatmeal, brown rice and sweet potatoes. Follow this three-week diet by returning to a high-protein protocol.
References
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" The Usual Suspects; Jordana Brown; January 2010
- "Life Extension Magazine;" Amnesia and Memory Loss; Life Extension Foundation
- "The Abs Diet;" David Zinczenko; 2004
- "Life Extension Magazine;" Reverse Aging by Restoring Youthful Sexual Function; Eric Braverman, MD; October 2008
- "Optimum Anabolics;" Jeff Anderson; 2004
