10 Testosterone Boosting Foods Men NEED To Know About!
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- čas přidán 1. 06. 2024
- According to scientific evidence, these are the 10 best foods men should eat to help boost their testosterone. If you're wondering how to increase your testosterone levels Switching to a healthy diet is essential to go from low testosterone to high testosterone. This video provides the most powerful and most science-based natural testosterone booster foods and in combination with an overall healthy diet, it'll help improve energy, performance, strength, fat loss, muscle tone, and libido.
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All 22 Studies are linked up in the top pinned comment below.
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 has 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 have actually been proven through scientific 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 where less than 20 percent of the total daily calorie intake is made up of fat. (1) 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 polyunsaturated fats have the exact opposite effect. This correlation between 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 pasture-raised chickens are also great sources of saturated fat and cholesterol. For monounsaturated fat one of the best sources that you can add to your diet is olive oil. In fact, one study showed a 17.4 percent increase in testosterone levels in Moroccan men after they enhanced their diet with extra virgin olive oil for 3 weeks. (2). Now besides dietary fats, many studies also show that very high protein intake can lead to lower testosterone levels. And that's most likely not because protein 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 from carbs and fat, which can have negative effects on testosterone. So remember that there's no need to increase protein intake higher than around 0.8 grams to 1 gram of protein per pound of body weight.
Let's move on to the next food which is ginger. Wild 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. (3) ....
Hope you guys enjoy the video. The 20+ studies used to put it together are listed below and if your short on time, the list of 10 foods with timestamps is right under those studies at the bottom of this comment. Remember that for the best natural boost to your testosterone levels you don't want to only eat one of these foods, but instead incorporate many of them as part of an overall healthy diet.
Studies:
(1) Diets higher in fats (35-40% of total calorie intake) increase testosterone levels compared to lower in fat (20% or less) & Very high protein diet decreases testosterone
See Figure 2 Graphs for both:
www.physiology.org/doi/full/10.1152/jappl.1997.82.1.49
(2) 17.4% increase in testosterone levels amongst Moroccan men after they enhanced their diet with extra virgin olive oil for three weeks.
See Table 3 Chart:
www.ncbi.nlm.nih.gov/pubmed/23472458
(3) "In conclusion, the mainstream research that links ginger to testosterone demonstrated that ginger supplementation enhances testosterone production in males."
www.ncbi.nlm.nih.gov/pmc/articles/PMC6316093/
(4) Gingers Testosterone Boosting Effect on Infertile Iraqi Men
www.iasj.net/iasj?func=fulltext&aId=71548
(5) Men with sufficient Vitamin D Levels had significantly higher testosterone levels
www.ncbi.nlm.nih.gov/pubmed/20050857
(6) During months the men had higher levels of vitamin D (i.e., summer), their T levels were higher
www.ncbi.nlm.nih.gov/pubmed/20050857
(7) Not getting enough zinc can reduce testosterone levels significantly
www.ncbi.nlm.nih.gov/pubmed/16648789
www.ncbi.nlm.nih.gov/pubmed/7271365
www.ncbi.nlm.nih.gov/pubmed/20446777
www.ncbi.nlm.nih.gov/pubmed/17984944
(8) Indole-3-Carbinol converts estrogen into less potent hormones and leads to its increased excretion through urine
www.ncbi.nlm.nih.gov/pubmed/8943806
www.ncbi.nlm.nih.gov/pubmed/9168187
www.ncbi.nlm.nih.gov/pubmed/25612679
(9) Reducing the levels of estrogen are beneficial for testosterone production because high estrogen can suppress the release of luteinizing hormone (LH)
www.ncbi.nlm.nih.gov/pubmed/3083691
www.ncbi.nlm.nih.gov/pubmed/3133202
(10) “Consumption of pomegranate pure juice has significantly increased salivary testosterone levels (average of 24%).”
www.researchgate.net/publication/275716515
(11) pomegranate may boost testosterone because of its anti-aromatase properties, which reduces the amount of testosterone converted into estrogen.
www.ncbi.nlm.nih.gov/pubmed/20051378
(12) 5-DHT is a form of testosterone which has even higher androgenic activity and might have an even more powerful effect on muscle growth, according to some evidence
www.ncbi.nlm.nih.gov/pmc/articles/PMC3167122/
(13) Most grains, and especially those containing phytoestrogens like soy are shown to inhibit 5-Alpha Reductase and lower DHT levels.
www.ncbi.nlm.nih.gov/pubmed/21353476
www.ncbi.nlm.nih.gov/pubmed/23710567
(14) Researchers found that a type of grain called sorghum (Sorghum bicolor) actually enhanced 5-DHT by over 54.7%.
See bar graph:
www.researchgate.net/publication/251603402
(15) Caffeine-containing gum during high-intensity exercise increased salivary testosterone by around twelve percent compared to a placebo. This also led to higher plasma testosterone levels.
See Line Graph:
www.ncbi.nlm.nih.gov/pubmed/20737165
(16) After ingesting caffeine twenty-four rugby players were found to have roughly a 15% increase in testosterone levels in saliva
&
The same study showed that the testosterone increase is dose-dependent, and it can reach up to a 52% increase after an 800-mg dose.
www.ncbi.nlm.nih.gov/pubmed/18458357
(17) Multiple studies in rodents found onion to increase testosterone.
www.ncbi.nlm.nih.gov/pubmed/24302558
www.ncbi.nlm.nih.gov/pubmed/23614288
(18) 210-300% increase in testosterone for male rodents after 3 weeks of onion juice (lower boost for human beings)
See Table 1:
www.ncbi.nlm.nih.gov/pubmed/19384830
(19) Human study also found consuming an onion extract for four weeks to increase testosterone levels
www.researchgate.net/publication/318268418
(20) Based on studies in mice, microorganisms in our digestive tracts seem to play a role in testosterone production
www.ncbi.nlm.nih.gov/pmc/articles/PMC3879365
www.ncbi.nlm.nih.gov/pubmed/23328391
(21) "Male Mice routinely consumed purified lactic acid bacteria originally isolated from human milk had larger testicles and increased serum testosterone levels compared to their age-matched controls."
www.ncbi.nlm.nih.gov/pmc/articles/PMC3879365/
(22) White button mushrooms seem to have such an anti-aromatization effect based on studies done on breast cancer cells.
www.ncbi.nlm.nih.gov/pubmed/11739882
www.ncbi.nlm.nih.gov/pubmed/17178902
----------------------------
Here's The Timestamp List
Food #1: 1:07
Food #2: 3:15
Food #3: 4:46
Food #4: 6:16
Food #5: 7:40
Food #6: 8:26
Food #7: 10:28
Food #8: 11:37
Food #9: 12:41
Food #10: 13:07
I do 4 different planks, and 12 sets every other day. Does my body need more rest that 1day?(muscles need more rest?)
Thanks for the great info
OMG I loved how you used Bollywood Movie Bala's Male pattern baldness and Legend Hrithik Roshan taking coffee.
can we increase penis size after 21 as well as height.
What about Garlic? Also you didn't say anything about Walnut, Almond, Banana, Watermelon, Vitamin E & C, Fish oil containing Omega3 ? Any suggestions about all these? Plz reply
1:06 - Saturated and monounsaturated sources of fat
3:13 - Ginger
4:45 - Shellfish
6:15 - Cruciferous vegetables
7:38 - Pomagranates
8:26 - Sorghum
10:26 - Coffee
11:36 - Onions
12:40 - White button mushroom
13:05 - Probiotic foods
Actually got love for people like you no homo even though this contents mesmerizing and great sometimes we got to look back on it with out necessarily wanting to re watch it out of time management so for that we thank you
Thanks a ton!
@@HitenLighthearth no problem
Coffee? I just got off it.
You forgot to add "Thank me later".
I would have. Thanks bro
Get a sleep of 6-7 hours minimum daily, Exercise minimum 4x a week and eat good food...
”good food” 😌
True
@@mquiroz90 whatever keeps your boat afloat...
@@mquiroz90 that doesn't mean you start relishing processed food, packaged food...natural non inflammatory food, lots of sleep, exercise puts one way ahead of herd...
@@mquiroz90 you can do whatever you want, I'm not stopping you..
Ginger, oysters, cruciferous vegetables, pomegranates, sorghum, coffee, onions, white button mushrooms, and probiotic foods ( yogurt and sauerkraut)👍🏿
Your comment is misleading. You skipping first thing mentioned in video, which are healthy fats. Propably most important as well.
rasier101 maaaaan you get the damn point 👍🏿
@@rasier101 you literally didn't add any useful info... Just said 'healthy fats"
A AA why don’t you be productive and look some up yourself , why wait for this guy to hold your hand and do all the work for you .
@@reddotrob126 You're way off base... Nice try though...
1 Saturated and Monounsaturated Fat
2 Ginger(Reduces Stress)
3 Shellfish/ Oysters( Vitamin D/Zinc)
4 Crucifumerous Vegetables( Magnesium)
5 Pomegranate/ Sorghum
6 Coffee
7 Onions
8 White Button Mushrooms
9 Probiotic Foods( Yogurt/ Sour crout)
How did you manage to misspell cruciferous and sauerkraut? It’s literally in the comment you stole this from.
@@DerpDoesBF3 How did you manage to not have a life underneath my comment section? Lmao!
You're acting as if this was an essay to Harvard. Lmao.
@@heavenlydarkness674 I didn't know I wasn't allowed to point out obvious mistakes. Your saying I have no life, meanwhile you had the gall to steal a comment, stfu 🐵🐵
@@DerpDoesBF3 Lmao, You're definitely allowed to have no life, and obsess over my spelling on CZcams, it's just weird and creepy but it's cool to have a fan, I didn't know my words meant that much to you, carry on.
@@DerpDoesBF3 🤣
This is what in schools they have to teach us, not how frogs breed
In today's cultural climate that might be considered toxic 🤣
But then how would nutritionists and doctors make money😉
Take advantage of anything you learn, that's the way to find how to improve not only yourself.
Frog-fuckin' is crucial for the real world, buddy.
@@PULAG 💀
-Good fats - Fish, avacado, olive oil
-Ginger (bloodflow)
-Shellfish (vitamin D)
-Cruciferous vegetables - broccoli, kale, brussel sprouts
-Pomegranates (antioxidants)
-Sorghum (muscle growth from DHT) (might create hairloss)
-Coffee! (Caffiene)
-Onions (major testosterone boost)
-White button mushroom
-Probiotic foods - yogurt, sauerkraut (encourage testosterone)
Dont eat processed foods and do not store fat on your body.
Zinc and magnesium as well.!
@@backtothesubject2140 I use Zync supplements while on my Semen Retention journey. You think that helps?
Some fishes like salmon or tuna contains polyunsaturated oil.
Anyway, the bacalao oil has a lot of D vitamin (even allow multiple nordic civilizations to overcome rickets).
TY! Great list.
Finally a fitness channel that gives practical information and doesn't keep claiming to have answers that are hidden in the link in the description. Good video!
The quality of your channel continuously impresses me! Just enough science without going overboard and losing the audience.
Great Video like always easy to understand and great quality can be easily seen. Thank you for this.
I'm blown away by the amount of information and knowledge you've given us in all your videos!
I'm definently subscribing and turning on notifications!
Thank you so much for the inspiration and motivation in my journey to a better 48 year old me!
You have a very sincere, professional way of delivering these videos.
I have watched so many channels... but no one has explained in details like you did. After watching your channel i am eager to start this diet.. thanks for sharing your knowledge with us ❤❤
What I really like about your videos is that you actually understand the scientific method, so you give actually useful information.
Our world would be a better place if every content producer cited sources like this
This may be the best T related video I've ever seen. Well done.
Been eating these foods the last 6 months…lost 70lbs and actually hit my 8th grade wrestling weight (175lbs)again…I turn 40 next month. NUTRITION IS KEY MY FRIENDS!!! AND WALK!!!
Awseome Video! It's great that you're backing all this up with evidence based on actual scientific research.
Vast knowledge tightly packed in 15 mints.
And very beautifully edited.
I bet many many hours spent to make these 15 mints.
Bravo!
Ginger always increased my testosterone when I saw her. 😄
Haha
I luv red heads
😂it is somehow witty or wetty at the same time
XD
Hahaha
Great video! Your explanations make so much sense. I am trying to incorporate some of your ideas into my diet and exercise routines. THANK YOU!
I have never once been disappointed to have found this channel. So useful.
Sum it up
Olive oil
Vitamin D
Cruciferous vegetables like broccoli, cabage, sprouts
Zinc
Pomegranate
Coffee
Onion
White button mushrooms
Probiotic rich foods like yoghurt
Thank me later 😊
Thanks
Thank you.....
I will say it to you 10 years later.
thank you
merci beaucoup
Thank u later
I been on this high protein thing pretty strong lately and i must say my body looks so much different...IN A GOOD WAY!👌🏾💪🏾💯
I appreciate the honesty about the studies🙏🏽
This is another awesome vid from Gravity Transformation. Thanks!
Super good stuff. Great combination of lifestyle, diet and workout effects in your videos...
Agreed on every point brotha.
Not only are foods and exercise are important for maintaining good Test levels, but so is the mental stress. I would say the mental stress is 50 percent of it.
The video goes over so many topics & sounds on point at least in my opinion, lovely effort, please keep it up!
You are my primary health and training channel. Thank you.
You really do your due diligence and share great info for free. For that I thank you very much.
Very very informative.. thanks bro🔥👊🤘🔥👍🤙
What I like about your video is that you take a simple list and over explain and complicate it.
I really liked this video and found a lot of useful information here. This guy is just presenting a lot of information rather quickly and relentlessly.
Had to subscribe, every video I've watched so far has been well detailed.
Man oh man, the amount of studies you read is insane 🔥🔥🔥 keep it up
Just want you to know I appreciate all your videos, they are extremely helpful, thank you
hats down for the person who edited this video, great work! Great content as well!
Eat a keto/atkins based diet. Still intake carbs at a moderate level. You dont need bread, rice or starches every single day. Exercise only 30 minutes to an hour a day depending on weight loss or maintaining. Walk whenever is possible. Sleep 6-8 hours total, doesn't have to be all at once. Let me know how you feel after just one week. Thank me later.
This video has more science than all my textbooks combined.
Wow! The video was very well made and informative. Thank you.
Amazing video, i am gonna watch it a few times, well put together and well made.
So true! I totally changed my nutrition and exercises. Like libido came back full force. But, It takes time. It took about 12 months. Patience is key 🔑
But i want to be a hairy muscle beast right now :(
Viagra buddy short term
Crypto Bunny can you tell us your journey?
Moustache Coffee is very good. In Malaysia get sell. Haha💪💪
As a med student i have to say i really appreciate that you explain the physiology of every food
Made me like subjects like diabetes and nutrition even more
Yeah, fitness channels actually incentivised me to study medicine
VERY concise and complete overview.
Your channel is the best on youtube,
Please keep them coming
New sub to this. I greatly appreciate the citation of peer-reviewed journal articles! Question on the high protein macro intake portion; would EAAs contribute towards this inbalance?
Might have to start making a Pomegranate, ginger & yogurt smoothie.
So much info, I love it! 😊
Glad that a lot of these foods are ones I love. Thanks for the info.
Your videos are like a whole lecture. WOW. Very informative.
His quick clips are priceless
I enjoyed this vid, great work
Beautifully Edited, This is textbook worthy Information !
i came to comment section so see if anybody listed them here, to notice this video only has one view so far 🥴
Likewise
because you came at the time it was just uploaded
To see*
I just added it.
For real man. I am not pre-med, I don't really care about the science and studies behind it, just give me the damn list.
Very informative. Thank you.
Straight forward great information. Thank you
GR8 VIDEO THANKZZZ FOR THE INFO!!!
Holy Grail! I consider myself to be quite healthy and fitness savvy but I’m astonished at the amount of valuable information that’s on this video. The guy scans the world for the most reliable evidence-based studies to help us, that’s amazing. I thought I knew enough about testosterone before I saw this video. And what about the editing? It’s so fancy and well done. Great job, Sir. 💪👏
Remember as you age, you might need more of some micronutrients (C, D, K, B, E, Zinc, Copper, Magnesium) as well as protein. Your body just don't process them as well so you have to get a little more. Along with taking those foods noted in the video, during exercise you need DEEP squats. You don't have to use weights for those, it can be body weight but you want to force the blood into your lower body.
Great video!
I love your videos! Very entertaining and educational.
So much detailed and informative 👍
Great info! It'll be great to pass this onto hubby.
is he not doing enough?(joke)
😂😂
0:30 love the video edit bro! Keep up the brilliant ideas!
A beautifully produced video well done
Thank you! It was really informative
Zinc, Magnesium, D3, B12, Maca the goat weed is my cocktail
How much Mg and Maca do u take?
Maca and ashwaganda
This is awesome. Through your videos, you've become my personal health coach. I wish I could talk to you.
This video really helped preciate it man
Very informative Sir, Thanks!!
So basically stop carbonated drinks, alcohol, processed foods/sweets etc etc and eat as many different fruits, vegs, meats, wheats, ... Eat what you were designed to eat which is natural foods
No wheat, since the wheat also produces estrogen. He specifically said that wheat is no good in another video.
@@alexandrusuteu9731 A little wheat won't hurt, Probably just don't over consume it
A big problem is many guys get their total T checked after having low T symptoms but the results up normal. What is actually important isn't just free T but also SHBG. High levels of SHBG lock up your T, therefore reducing free T which is want you actually want for muscle development and woodies
Great vid!
Thank you for this honest resource
Also for my root believers - once you take your daily’s consider these :
1. Sarsaparilla
2. Dandelion Root
3. Cappadoula
4. Monkey Ladder
🤫
holy cow, I sometimes eat all the mentioned in one day, then wonder why I can't focus on anything but girls
😂😂😂
Top boyyy
That's a wild diet lmaoo
Keep it up, King👑
😂😂😂😂😂😂😂😂😂
I'm in your girls meat pulling hair pumping mega speed super stiff from Guinness stout not a bag of weed
great video awesome info.
The problem I have with saturated fat intake is that I can literaly feel the difference in my overall wellbeing. Same as when I eat processed carbs...when I work out on processed carbs my body feels more uncofortable than it does when I eat natural foods. It feels hotter more inflamed..kinda jittery.
20/4 IF
Gym 4 out of 7 days train full body spent 45-50 min at training
Cut the sugar out completely
Boron
Zinc
Magnesium rich foods
Acerola cherry as a vit C
Good fats
Organic eggs
Ocean fish Wild caught
Good rest
So simple
I am 49 being carnivore for third month in a row my T is thru the roof
My wife is largely happy with me recently
Feeling like 20 years old young fella under the sheets
MMA&Boxing Cheers mate
3 questions: do you mean you only have a 4 hour window for eating? How much boron are you taking? and did you cut all sugar or just processed/added sugar? (Basically, do you still eat fruit)
how soon did you start to see a big change?
Tons of strong/shredded guys who just eat in the calories in/calories out philosophy.
What the hell is Boron ? I look online on WebMD and says: "possible effective for... painful periods... vaginal infections" (LOL) , then states possibly ineffectively for 'atheletic performance'. I might give that one a miss haha.
And full body, you mean alternate upper and lower on training days.
20/4 IF? Holy crap!
This video is really good , usefull information and easy to understand !
Awesome and informative video. Thank you!
Is there any plan for ken who have been working overnights for 3 years straight how to boost testosterone while working overnight shifts since we don’t get much sleep ? Is there any plan out there for us ?
What about vitamin D from sunlight most people don't get because they either work indoors and not exposed to sun
thank you man, you are helping me a lot.
Thanks for the video and information!
I’m 49 years old and I’m ashamed to say that I needed this video. Thank you!!
Trent Neff , no shame in seeking self improvement.
Don’t forget your Zinc, D3, and fish oil supplements! Strength training is crucial!
And consider asking your doctor about TRT (test therapy).
You’re better off getting trt don’t waste you’re time with these”testosterone boosting foods”
i drink ginger everyday, it help me to boost my energy and also help my digestion tq.
How U drink ginger. Did U make it at home
@@tahakhalid324 Ya i make it at home, you can cut ginger into small slices and boil it.
How much you take of ginger
And how much U boiler it in water
Taha Khalid read up on it but I cut thin slices of about inch to two inches of the root and lightly boil it for about 7 minutes. Depends how strong you want it. I do that in about and 8 inch wide pot on the stove. Then strain it into a mug as you wish to drink it. Ad lemon or honey. After doing it a few times you will figure the amount you want. I usually end up with about 10 to 15 1 inch thin slices per pot or so, the more you do the spicier it will be. Good stuff though.
great video thanks for your information very useful
You are very good and detailed. Great video !
Can you do a video on a diet for people who are low blood sugar diabetic.
No, we need to cull the herd 😎
I've been cooking with a lot of virgin olive oil the last year. Glad to hear it's good for me.
Jarin Xeno Olive oil must take cold in salat 🥗 not healthy if you make it hot .
Well well its the prince of all Bastards
It’s crazy I thought everyone did this naturally
Romans loved it, it's how they conquered much of the world.
great video and information, thank you very much
Excellent video 😍. Great efforts..
The higher your test, the happier your life.
True
Bodybuilders must be really happy
Isn't that easy, the life is more complicated.
Truth. I have a good friend and he has severe chrohns disease. After 3 major surgeries and long term high doses of steroids, he has like lasting adrenal failure. He is 49 and his testosterone was 37, YES THIRTY SEVEN! They did a re test bc the labs didn't believe it and it was 53(supposed to be like 350). I feel so bad for him and his wife is AMAZING and supportive. He can even "perform" with no medication BUT, the mood for that is the issue....they gave him injections and they made him super short fused, etc. Any suggestions would be fantastic. He has mesh from the bowel surgeries and after 3 belly cuts, his core muscles are DONE. Would love some ideas for them. I suggested starting slow...maybe get him a speed bag and punching bag...some curling weights and going for speed walk, etc...to get started. Any help would be awesome. He is too embarrassed to go to a gym or talk w anyone.
One of the best Testosterone boosting foods is Anadrol with a trenbolone sauce drizzled over it.
What a great and informative video! Thanks!
You share very valuable information!
Time to make a wok with:
Olive oil
Chicken
Onions
Mushrooms
Cabbage
Kale
Broccoli
Cauliflower
+
Curry & coconut milk
Lol....Oddly enough almost all these things he has listed for diet, I REALLY like, and go out of the way to consume already =P.
Ken Black and they work for you or no
Its all about you isn't it....
Great video! Congratulations!!
Great advice thank you.