How To Increase Testosterone With Your Diet

This is probably one of the best posts I’ve found on how to increase testosterone with your diet, by a man who’s done it himself, and taken all the right tests. The owner of The Art Of Manliness, has described what he did over a 90 day period to naturally increase his testosterone levels. As I read through the whole article, I realised that he followed pretty much the same routine as I follow, bar the cold showers and cold baths. Tim Ferris talks about taking ice baths in the Four Hour Body to increase testosterone. It’s not something I care to do. Having said that, a cold shower after a workout is uber refreshing, but not when you first wake up in the morning! I don’t care how hot it is outside. Take a read of this, it’ll be very worth your while…

I know Swanson wouldn’t approve, but for lunch each weekday (and sometimes on Saturday) I ate a salad. But it wasn’t just any salad, it was a Man Salad damnit! I packed as many T-boosting foods as I could into this thing.

Spinach/Spring Salad Mix. This was the base of my salad. I used Organic Girl Greens from Whole Foods. Yeah, I know. The base of my Man Salad came from a company called Organic Girl. Spinach and other leafy green vegetables contain minerals like magnesium and zinc, which have been shown to aid in testosterone production (study on magnesium, and another; study on zinc)

Meat. Meat, particularly beef, provides our bodies with the protein it needs to create muscle (more muscle = more T) and the fats and cholesterol to make testosterone. My meat topping of choice was sliced up chuck steak. I grilled two of them on Monday and it lasted me until the next Monday. Every now and then I’d slow-cook some ribs or brisket to use as my meat topping. My philosophy was the fattier, the better.

Nuts. Usually a handful of Brazil nuts or walnuts. Nuts are little fat bombs that provide the cholesterol that Leydig cells need for T production. One study suggest that the selenium in Brazil nuts boosts testosterone. Just don’t go crazy with them. Too much selenium is no bueno.

Avocado/Olives. Avocados and olives are a great source of the good fats we need for healthy testosterone production.

Broccoli. Every now and then I’d throw some broccoli into the salad. Broccoli contains high levels of indoles, a food compound that has been shown to reduce the bad estrogen in our bodies that sap testosterone levels.

Olive Oil. I topped my Man Salad off with lots of olive oil. Research suggests that olive oil helps your Leydig cells (which produce testosterone) absorb cholesterol better. And as I’ve mentioned a few times, our Leydig cells need cholesterol to make T. More cholesterol absorption = more testosterone.