Supercharge your day
The natural aging process isn’t always the most plain sailing of experiences—and there are certain changes that we all have to go through.
Maybe you don't feel as energetic as you once did. You don't have the virility you once had or you have difficulty completing tasks and exercises that you used to once just sail through. Perhaps you have difficulty concentrating.
These are all parts of the natural ageing process and are side effects of low testosterone levels in your body.
After the age of 30, your testosterone levels will drop by around 1% each year and will continue to do so.
The main symptoms of low testosterone include…
- Reduced sex drive
- Erectile dysfunction
- Mood swings
- Excess body fat
- Loss of body hair
- Low sperm count
- Loss of muscle
- Poor bone health
- Hot flushes
- Disrupted sleep
But age is just one factor, as testosterone deficiency can happen for various reasons—and one of the big ones is diet.
What you eat can have a big impact on your testosterone levels—fortunately, there are plenty of t-boosting foods out there to weave into your diet.
But, what are they, and how can you add them to your daily snacks or meals? Find out right here, right now.
How does nutrition impact your t levels?
Studies show that what you eat directly impacts your testosterone levels. Making the wrong food choices can dramatically affect testosterone production in your body.
Males over 30 who aren't eating a healthy, balanced diet can expect their t levels to plummet through the ageing process and poor food choices.
There's clear evidence that there's a right way and a wrong way to go when it comes to eating to improve testosterone levels. So, which foods should you look at to drive those t- levels back up?
Let's look a little closer at some ways you can incorporate testosterone-boosting foods into your diet, and benefit testosterone levels.
What nutrients should you be looking to add to your diet?
If you want to raise your testosterone levels, you'll need to steer yourself away from unhealthy eating bandits and towards foods that are high in quality nutrients that will help you keep your t levels in the green.
You should seriously consider ditching or limiting processed, fried or preserved foods as these can have the reverse effect you want.
You should be looking for a balanced diet packed with carbs, protein, and healthy fats—as well as getting plenty of vitamins and minerals from fresh fruit and vegetables.
It's essential to keep your body weight in check, but that doesn't mean you have to cut out snacks completely—it just means you should choose them more carefully.
Testosterone-boosting food choices
Being well-prepared for mealtimes will give you a huge advantage when it comes to eating the right nutritional foods.
Too often, the wrong choices are made due to a lack of time and preparation—and before you know it—you'll be back to square one.
Once you're armed with the proper knowledge, you can be as creative as you want to keep things interesting.
Let’s kick things off with whole meals (yum).
Salmon with leafy greens
Salmon is well known for its health-boosting properties and is packed with omega-3 fatty acids, zinc and vitamin D—which are great for boosting testosterone production.
Tuna and mackerel are other great alternatives. Leafy green vegetables are also packed with hormone-boosting nutrients, including plenty of magnesium.
Choosing this meal at least once weekly will set you on the right path towards boosting testosterone in your body.
Red meat with onions and garlic
Red meat like beef, lamb and pork is an excellent source of zinc and protein, which helps the body produce testosterone and muscle mass.
Onions and garlic are rich in flavonoids, which help to fight inflammation. Both act as antioxidants—which are great for your overall health and can help support healthy testosterone levels.
Garlic has been known to aid in sperm production and lower blood pressure. Onions are great for helping with bone density and digestive health.
While we can recommend this meal once a week—it's not advisable to go too heavy on too much red meat—as consuming too much can hurt your health.
A Nut roast with vegetables and brown rice (vegan option)
A nut roast is a great vegan option for helping to raise testosterone levels. Full of testosterone-boosting nuts, onions, celery, and carrots—this packs a real punch when it comes to helping with testosterone production.
You'll get an added boost if you add a side portion of bone-and-muscle-boosting brown rice and some seeds.
Pumpkin, sunflower, chia, and hemp seeds are all great for testosterone as they contain essential nutrients like zinc, magnesium, and omega-3 fatty acids.
Making up shakes that are packed with testosterone-boosting nutrients is a great idea and a real time-saver, too.
You can make several at once and store them in the fridge, ready to consume immediately.
With shakes, you can be as creative as you want and make them up to suit your tastes while filling your body with lots of epic t-boosting ingredients.
Bananas have numerous health benefits and should be a regular feature of your diet. They contain bromelain, vitamin B6, magnesium, and potassium, which can help increase testosterone levels.
It almost feels like cheating to add this to the list, but the fact is, cocoa powder has got it all when it comes to raising testosterone levels.
Packed with antioxidants, cocoa powder is an excellent addition to any t-booster shake. It also contains l-arginine and magnesium, which are great for increasing hormone production.
Consuming a decent amount of magnesium and vitamin D will definitely set you on the right path, and almond milk contains plenty. It can also help lower LDL cholesterol, manage your weight, and is low in calories.
Peanut butter contains plenty of zinc and magnesium and is low in sugar, which makes it an ideal addition to any shake.
There's plenty of protein in yoghurt, which will help with muscle mass and bone strength. It's also good for helping with weight management and digestive health.
Apples are rich in amino acids, which can help with testosterone production and muscle growth. They also contain flavonoids like quercetin, which can help increase testosterone. They've also been shown to reduce oxidative stress and inflammation in the body.
Ginger is a great choice for your testosterone shake, packed with nutrients, such as manganese and compounds that act as antioxidants.
Avocados contain a high content of monounsaturated fats, which are beneficial for supporting testosterone production. They're also packed with zinc, magnesium, and boron, which are essential for hormonal health.
Strawberries, blackberries, and cherries are great additions as they are high in flavonoid antioxidants, which can help to protect cells that produce testosterone.
Chia seeds are great for a testosterone shake topper, as they contain omega-3 fatty acids.
Oats are an excellent source of vitamin B6 and zinc, which directly affect testosterone production. They're also good for helping to make testosterone more bioavailable. Oats are also a high protein and carb source, which will strengthen bone and muscle.
Trying to go from meal to meal without feeling hungry in between can be tricky, but there are ways to satisfy your hunger and help increase your testosterone levels, too.
Any food that is good for your overall health is a good snack choice, and fruit will play a supportive role.
Apples, oranges, bananas, and pomegranates are packed with essential vitamins and antioxidants, which can help to reduce oxidative stress and promote hormonal balance.
Packed with fibre and carbs, as well as essential vitamins, cereals are great for helping to keep the hunger urges down and keeping you on track.
Wholegrain cereals can also help maintain stable insulin levels and provide the necessary nutrients to support your testosterone levels.
Nuts and seeds
Seeds are a good source of B vitamins, healthy fats, magnesium, iron and zinc, which will help produce and support testosterone. They are also great for muscle, bone and sexual health.
A tuna sandwich
Fatty fish is an excellent choice for a snack, and if it's surrounded by wholegrain bread, so much the better. Omega-3 fatty acids support your overall health, immunity and hormonal production.
What foods should you avoid?
There are some foods that should be limited or avoided, as they are likely to have a negative effect on hormonal production. These include…
- Soy products
- Synthetic dairy products
- Trans fats
- Processed foods
- Oils high in polyunsaturated fats
How to add t-boosting foods into your diet with ease
We get it—change isn’t easy—and you might be looking at the list of food suggestions as if they’re an alien entity.
But don’t fear. Changing your eating habits isn’t as scary as it might seem at first. It’s just a case of a few easy switches.
Change your side portions
One of the best places to start is by changing the side portions of food you’d normally have with a meal.
Adding some leafy greens, or some onions and garlic as a side portion to your main meal will go a long way towards setting you on the right path.
Swap your snacks
Making the wrong choice of snack can seriously affect your efforts—so it’s a good idea to stock your cupboards full of t-boosting snacks.
When you’re looking for something to satisfy your hunger in between meals, it’s easy to go for a convenient choice rather than a tasty one.
Swapping out unhealthy snacks for t-boosting goodies as much as you can will help to raise your testosterone levels in the long run (it will make you healthier, too!).
Give yourself more time to prepare your meals
If you’re looking to get your t levels back on track, one of the worst decisions you can make is to rush into a quick decision as to what you should eat.
Give yourself time to think about what you’re going to eat for your main meal each day. You don’t have to plan weeks in advance, but give yourself at least a few days' notice.
Deciding what you want to eat when you’re hungry tends to lead to bad choices.
Make the change gradually
Small steps in the right direction will go a long way towards your goal. Taking too big a step can feel uncomfortable, and you might decide to give up and go back to your old eating habits.
So, gradually phase in the right food choices and gradually phase out the bad ones.
Which natural supplements should you take?
You should aim to get most of your nutrients through whole foods and a healthy, balanced diet—which will help to increase your testosterone levels naturally.
It's also a good idea to top up with essential t-boosting supplements, which will give you an added advantage.
Here are some of the supplements you should seriously consider.
Studies show the treasure trove of health benefits linked to vitamin D. These include better mood, bone density, immune system, and even metabolism, as well as improving your existing testosterone levels. Those with low vitamin D levels tend to have low testosterone.
Research suggests that supplementation with magnesium can increase free and total testosterone levels even more so in those who exercise regularly. Adding an extra dose of magnesium to your daily diet will help to get those t levels up.
Zinc has several health properties, and those with a zinc deficiency tend to suffer from health issues brought about by low testosterone levels. Zinc also plays an essential part in modulating serum testosterone levels.
Green tea is great for regulating t levels. It can help by boosting the hormone if your levels are low, helping the body to reduce production or bind up excess testosterone if levels are too high.
Vitamins B5 and B6
Both vitamins have been shown to help raise and maintain healthy testosterone levels. Getting a daily dose of whole foods and supplementation will help support healthy testosterone levels.
Boost your t levels with TestoPrime
Low testosterone can cause major health issues, and it's a good idea to eat a diet rich in testosterone-boosting foods.
If you want your body to work as it should, you must fuel it properly and show it the respect it deserves.
This means eating foods that will help increase testosterone production. Keeping active and actively watching what you eat is essential if you want to boost testosterone and ensure you are maintaining healthy testosterone levels.
TestoPrime is packed with 12 natural, powerful, and clinically-supported ingredients and is the perfect supplement to take alongside a healthy balanced diet to get your testosterone levels raised to the max. Go get some.