I quote the opinions of various experts on how to increase testosterone. Then I tell my story about how I increase my testosterone levels through my diet. I show my food list as a possible solution.

No single food can instantly increase testosterone levels.

Food simply does not contain enough testosterone to have a significant impact on your hormone levels. However, a healthy diet can provide the necessary building blocks and support for testosterone production. I have selected groups of foods that are worth including and explained why they are healthy.

Source: What foods increase testosterone in men and how nutrition affects hormones

Source: Foods that increase testosterone

What to add to your diet

Foods with zinc

Zinc is directly involved in the synthesis of testosterone. Look for it in oysters (the leader in content), beef liver, pumpkin seeds, sesame seeds, and lentils.

Source: Foods that increase testosterone (already mentioned above)

Source: What foods increase testosterone in men and how nutrition affects hormones (already mentioned above)

Source: Male Health. Increasing Testosterone. Natural Ways

Sources of Omega-3 Fatty Acids

They are important for the health of blood vessels, including those that supply organs involved in hormonal metabolism. Eat fatty fish (salmon, mackerel, herring, sardines) at least 2-3 times a week. Omega-3 is also found in walnuts and flaxseed oil.

Source: Foods that increase testosterone (already mentioned above)

Foods with vitamin D

It helps regulate testosterone levels. Look for it in fatty fish, egg yolks, and get some from the sun. If you have a confirmed deficiency, your doctor may recommend supplements.

Source: How to increase testosterone in men: natural methods and doctors’ recommendations

Source: Testosterone in men: how to increase it and, most importantly, is it necessary?

Sources of selenium

This micronutrient works in conjunction with zinc. Look for it in Brazil nuts and seafood.

Source: Foods that increase testosterone (already mentioned above)

Foods with vitamins C and E

They protect the Leydig cells (those that synthesize the hormone) from oxidative stress. Eat bell peppers, kiwis, citrus fruits, herbs, tomatoes, berries, almonds, hazelnuts, and avocados.

Source: Foods that increase testosterone (already mentioned above)

Sources of arginine and complete protein

Arginine improves blood flow, which indirectly supports hormonal metabolism. Look for it in chicken fillet, lentils, peanuts, dairy products, shrimp, and watermelon.

Source: Foods that increase testosterone (already mentioned above)

Cruciferous vegetables

Broccoli, cauliflower, and Brussels sprouts. They contain compounds that help balance estrogen levels, and too much estrogen can reduce free testosterone levels.

Source: Foods that increase testosterone (already mentioned above)

Source: What foods increase testosterone in men: 12 sources

Healthy fats and slow carbohydrates

Testosterone is a steroid hormone, and it needs fats to be synthesized. Include avocados, olive oil, nuts, and seeds in your diet. Whole carbohydrates are also important, such as oatmeal, buckwheat, quinoa, and potatoes with the skin on.

Source: Foods that Increase Testosterone (already mentioned above)

Commenting

For the reader who doesn’t know me, I’ll explain that I’m just a carpenter, and I’m sharing my story because of the current political climate. I apologize to the professional reader in the field in question, as I am not in my right mind. Yes, I understand the possible disagreement. Please be understanding and forgive me, as I cannot help but write, as there is no one else to tell in our world.

And they were tempted of him. Jesus said to them, “No prophet is without honor, except in his own country and in his own house.”

Matthew 13:57

What I eat

• Poultry meat;
• Fish;
• Eggs (a lot);
• Tomatoes;
• Cucumbers;
• Avocados;
• Greens;
• Urbech from various seeds;
• Sometimes I eat lentils, but I haven’t decided what will happen next.

What I avoid

• Sugar and processed carbohydrates. In order not to provoke insulin surges and not to enhance the conversion of testosterone into estrogen.
• Fast food and trans fats. In order not to provoke chronic inflammation, do not increase the level of cortisol (the stress hormone that suppresses testosterone) and do not interfere with the liver to effectively cleanse the blood of excess estrogen.
• Alcohol. I don’t use it at all, so as not to reduce the activity of enzymes involved in the production of androgens.
• Snacks. Just eat regularly on schedule, eat as much as you can. In order not to provoke insulin spikes.

How to evaluate food

To be honest, I don’t understand everything, and sometimes it’s not necessary, there are many other interesting things in life besides food. And so, when some new product comes across (usually on the recommendation of a friend), then I evaluate according to the following formula.

Food should not contain risks of worm infection and residual products of treatment. Also evaluate the height of the growth of fruits. If they don’t grow high, it’s a signal for me to take a closer look.

According to these rules, I don’t buy much from the store. As a result, my food expenses are low, and I feel that my testosterone levels are increasing. Again, I haven’t taken any tests, so I can’t confirm this. However, my wife agrees with me and says that this type of food has a positive effect on me.

Interestingly, evaluating each individual product takes a lot of effort and time at first. I literally don’t want to do this, I just want to put it in my mouth, chew it, swallow it, and go about my daily routine. This doesn’t exactly improve my mood. However, with time, I develop a habit, and it becomes easier and faster to evaluate things.

Links to related topics that I have already covered

Is my declining testosterone levels a common issue?

Related topics that I plan to cover in the future

Instead of this post, I promised to discuss how to increase testosterone by triggering intracellular nuclear energy generation. However, he broke his promise. I apologize. I was riding my bike along the embankment today, looking at the trees and the birds, and I realized that it would be more appropriate to comment on the food topic first, as this would be more beneficial for the interested reader. Therefore, I promise to return to the topic of Academician Kurchatov, Igor Vasilyevich.