whether it's over-the-counter testosterone boosters horny goat weed or magical libido pills that are only available at sketchy local gas stations there are definitely many things that men will try to take in an effort to increase their testosterone levels as well as their libido and to maintain both as they age but instead of looking for a quick fix magic pill for many men it might make much more sense to start by looking at their exercise habits their diet and more specifically what foods they eat on a daily basis this is because your diet and the food
you eat can have a big impact on many different hormones found within your body leading to a chain of positive effects or a chain of negative effects but how do you know what foods actually work and which ones are gimmicks I mean the problem is that nowadays almost every supposed superfood ranging from quinoa to tomatoes have been claimed to help boost testosterone without much supporting evidence to back up those claims so today I want to give you 10 foods that actually have been shown through research to help increase testosterone levels naturally starting first with more
of a food group saturated and monounsaturated sources of fat multiple studies have shown that diets that are higher in fat where around 35 to 40 percent of the daily calorie intake is made up of fats can help to increase testosterone to a greater degree than diets that are lower in fat were less than 20% of the total daily calorie intake is made up of fat however not all types of fat will have this beneficial effect on your testosterone levels for example these studies show that saturated fat and monounsaturated fat can help increase testosterone levels while
some polyunsaturated fats that are high in omega-6 have the exact opposite effect this correlation between an increased fat intake and higher testosterone levels comes as no surprise since testosterone is synthesized from cholesterol meanwhile the reason why polyunsaturated fats lower testosterone is likely because they promote inflammation throughout the body so limit your intake of polyunsaturated fats like canola oil corn oil and sunflower oil now with that said not all saturated fat is good for you for example eating hot dogs to increase your saturated fat intake can be harmful and definitely won't be beneficial in the same
way that adding one or two tablespoons of coconut oil to your diet will be eggs and more specifically egg yolks that come from pasteurized chickens are also great sources of saturated fat and cholesterol and for monounsaturated fat one of the best sources that you can add to your diet is olive oil in fact one study showed a seventeen point four percent increase in testosterone levels in moroccan men after they added extra virgin olive oil to their diet for only three weeks now besides dietary fats many studies also show that a very high protein intake can
lead to lower testosterone levels and that's most likely not because protein itself suppresses testosterone production instead it's the simple fact that if you eat way too much protein you're more likely to have fewer calories coming in from carbs and fats which can have negative effects on testosterone so remember that there's no need to increase protein intake higher than around point eight grams to one gram of protein per pound of body weight let's move on to the next food which is ginger while ginger root is most often used as a spice or to help improve digestion
but it can also benefit your testosterone levels unfortunately most studies looking into the relationship between testosterone and ginger are performed on rodents and studies on rodents don't provide the highest level of evidence but rodents do have a very similar endocrine system to human beings and a 2018 review on all the data available on this topic found that ginger supplementation enhances testosterone production in males and the good news is that were not only limited to relying on evidence from studies on rodents anymore there is one study available that was performed on humans and that study found
that treating 75 infertile Iraqi men with ginger increased testosterone levels by 17.7% one major limitation of this study however is that the subjects were infertile men so there isn't a definitive answer as to whether the same spike in testosterone would apply to fertile men until we have direct Studies on that specifically but researchers do believe that there are a few ways that ginger could have the to increase testosterone for example it increases the production of luteinizing hormone which is a hormone that's essential for the release of testosterone it can also reduce oxidative stress and increase
blood flow to our reproductive organs so if you'd like to add some ginger to your diet a great way to do it is by adding it to tea soup or even supplementing with it next up we have shellfish shellfish and especially oysters can be effective testosterone boosters and they're an overall healthy food to incorporate into your diet as well they provide one of the very few sources of vitamin D in our diet and unfortunately about 42% of the population is deficient in vitamin D this is definitely not good because there are receptors for this vitamin
in almost every cell in our bodies including our reproductive organs multiple studies also show a relationship between vitamin D levels in the blood and testosterone levels specifically one large study involving 2,300 men found that men who had sufficient vitamin D levels had significantly higher testosterone than men who were deficient in vitamin D in fact the researchers found a very close correlation between changes and plasma vitamin D levels and testosterone during the warm months of the year around summertime men had higher levels of vitamin D since they were getting more sunlight and sure enough during the
same months their testosterone levels were significantly higher and almost looked like a perfect reflection of their elevated vitamin D levels during those months now with all that said vitamin D isn't the only reason why shellfish can be beneficial for your testosterone they're also one of the world's best sources of zinc which is a mineral that's essential for reproductive health there are multiple pieces of evidence that show us that not getting enough zinc can reduce testosterone levels significantly another food group that you'll want to add is cruciferous vegetables these include things like broccoli cabbage kale cauliflower
and Brussels sprouts cruciferous vegetables are not only full of healthy micronutrients but they also contain large amounts of indole-3-carbinol which can help block an enzyme known as aroma taste and this can be very beneficial for our testosterone level this is because even though estrogen is primarily a female sex hormone men also have small amounts of it in their bodies and for men that estrogen is produced when testosterone is converted into estrogen by aromatase so by preventing that conversion with the indole-3 carbinol that we can get from sources like cruciferous vegetables it would end up resulting
in less testosterone turning into estrogen ultimately leading to higher levels of testosterone indole-3-carbinol will also convert estrogen into less potent hormones which will help your body flush them out through your urine all these effects that lead to a reduction in estrogen levels are beneficial for testosterone production because high estrogen can suppress the release of luteinizing hormone this hormone is produced in the pituitary gland and it stimulates the synthesis of testosterone so we definitely don't want to reduce it on top of all that cruciferous vegetables are also full of magnesium which also benefits testosterone production next
on our list we have pomegranates since ancient Greece pomegranates have been a symbol of fertility and nowadays we know that they're full of powerful antioxidants known as polyphenols and that they can actually improve fertility one study involving 60 volunteers looked at the effect of consuming pure pomegranate juice for two weeks and the researchers concluded that the consumption of pomegranate juice was able to significantly increase testosterone levels by an average of 24 percent one reason why pomegranate may offer these benefits is because just like cruciferous vegetables they also contribute to anti aroma taste activity helping to
prevent the conversion of testosterone to estrogen another food that could help is a grain that some of you may have never heard of sorghum to understand its effects you have to first understand that you have an enzyme in your body known as 5 alpha reductase and its job is to regularly convert part of our testosterone into 5 DHT and DHT is a form of testosterone which actually may have even higher androgenic activity which could have an even more powerful effect on muscle according to some evidence but DHT has gotten a bad rap lately because it's
been linked to hair loss and the problem is that we're quick to label things as either good or bad but if we label DHT as bad we have to throw away all of its benefits including its ability to help boost mood energy strength fat loss and libido just to name a few also the truth is that it's not just the amount of testosterone or DHT that causes the hair loss it's the sensitivity of your hair follicles and that sensitivity is decided by your genetics in fact there are plenty of men with low testosterone levels that
also experience hair loss so if you are genetically predisposed to male pattern baldness and you don't want to risk losing your hair you probably won't want to increase DHT levels but for men that don't have a family history of male pattern baldness it may actually be beneficial for muscle building purposes to boost or at least not inhibit DHT production the problem is that most grains and especially those containing phytoestrogens like soy have been shown to inhibit this 5-alpha reductase enzyme and in turn that lowers the HT levels so there was a study put together that
looked at the inhibiting effects of different grains on 5 alpha reductase and the researchers found that sorghum actually enhanced 5 DHT by over 54.7% outperforming every other grain in the study so if you want to try adding sorghum to your diet you can most likely find it in the health food section at your grocery store and there are also supplements with sorghum available as well up next is coffee which is technically a beverage not a food but a small study on 9 cyclists found that chewing gum that contained caffeine during high-intensity exercise increased testosterone production
by around 12% compared to the placebo group that didn't chew caffeine containing gum now a sample size of only 9 cyclists isn't exactly the best evidence but there is another study that had a slightly larger sample size of 24 rugby players that found similar effects they had about a 15% increase in testosterone levels after having caffeine and that's not all this also showed that the testosterone boost was entirely dose-dependent and it could reach up to a 52% increase with a higher 800 milligram dose of caffeine since caffeine can also increase your energy and improve exercise
performance it may be beneficial to drink some coffee before a workout just keep in mind if you workout later in the day the caffeine can actually mess up your sleeping schedule which is not only bad for muscle growth and fat loss but sleep deprivation is also absolutely terrible for your testosterone levels so make sure that you plan accordingly for our next food we have onions multiple studies on rodents show that onions can help increase testosterone one study even found that rodents who received high amounts of fresh onion juice for 20 days had testosterone levels that
were more than 210 percent higher than those in the placebo group and in rats it went as far as showing over a 300% increase in male hormone levels again this doesn't directly translate over to human beings because we're not mice and rats but there is only one human study available at this time that also found that consuming an onion extract for four weeks helped increase testosterone levels although it wasn't nearly as high of an increase as what was seen in rodents in general it does seem that onions can help increase testosterone levels and unless you
experience digestive issues it won't hurt to add them to your diet but more human research needs to be available to make a definitive conclusion about how much they boost testosterone levels now just like pomegranates and cruciferous vegetables another food that can help boost testosterone by inhibiting aromatase is the white button mushroom even though there are no studies available specifically on men that directly show that white button mushrooms will inhibit aroma taste from converting testosterone to estrogen there are human studies showing that they can have such an effect based on research done on breast cancer cells
by inhibiting aromatase white button mushrooms have been shown to slow the growth of breast cancer tumors last on our list we have probiotic foods that are rich in live bacteria similar to the bacteria that already lives in our digestive tracts these microorganisms have all functions that are important for our health including the synthesis of amino acids short chain fatty-acids vitamin K and vitamin b12 as well as the fermentation of non digestible carbohydrates also based on Studies on mice they also seem to play a role in testosterone production one study in particular found that male mice
that routinely consumed purified lactic acid bacteria increased testosterone levels higher when compared to other mice of the same age that did not eat this bacteria so probiotic rich foods like yogurt and sauerkraut may actually be beneficial for testosterone levels and some of these sources like yogurt can also help you increase your saturated fat intake which like I said earlier it can help further that's about it guys I really hope you enjoyed this video remember to subscribe and hit that Bell icon to see more content just like this also remember that while there are some foods
that can help increase your testosterone levels there are also many foods that can have a negative effect this is why if you're currently eating a lot of processed food and you're not exercising simply changing your diet over to something that's a lot healthier and beginning an exercise program can help affect all the hormones in your body in a very positive way it'll also help you maintain a healthy level of body fat and that's very important because if you have too much fat on your body it's very detrimental for your testosterone levels as well so if
you want to take the next step and get an ideal diet and workout plan for your body to help you burn some fat and build some lean muscle visit my website where we have challenges specifically designed to help you accomplish your body transformation goals with our programs you'll get a workout plan with a full video exercise library as well as a diet plan that can be customized based on your preferences and best of all you'll have an accountability coach there to help guide you through the entire process and answer any questions that might come up
to find out more you can click the link below in the description or you can visit my website directly at gravity transformation calm I'll see you guys soon [Music] [Applause]
