Testosterone

It is common for testosterone levels to reduce as men age, specifically around 30 years old. This can be frustrating due to both emotional and physical effects that decreased testosterone levels can cause. Desire for sex can become reduced, body fat can increase while muscle mass can decrease, body hair may reduce, and increased emotions, such as sadness or depression, can occur. To help avoid these effects, dietary changes can help increase testosterone levels. 

The first nutritional aspect that should be focused on is having a diet that is sufficient in vitamin D in order to keep testosterone levels up. Research has shown that vitamin D is likely to increase testosterone levels. Beef liver, egg yolks, shrimp, mushrooms, and fatty fish, such as tuna, mackerel, or salmon, are all rich with vitamin D. Zinc is another nutrient that can keep male hormones regulated throughout adulthood. Oysters, ground beef, chuck roast and shellfish, such as lobster or crab, are great sources of zinc. 

Healthy fats are crucial in keeping testosterone levels up. Diets low in healthy fat intake have been shown to also be low in androstenedione, testosterone, and free testosterone, so low-fat diets should be avoided when trying to keep testosterone levels up. Healthy saturated fats can be found in coconut oil and raw fermented dairy products, such as goat milk kefir or raw goat or sheep milk cheese. Conventional dairy should still be avoided because it contains estrogen from female cows. Omega-3 fatty acids are another type of fat that should be consumed through flaxseeds, chia seeds, walnuts, or salmon. Monounsaturated can also be a natural testosterone booster that is found in avocados, olive oil, or almonds. 

Sugar should be drastically reduced from the diet if increasing testosterone levels is the main goal. Sugar will increase blood glucose levels which causes insulin production to compensate for the blood glucose levels. When the cells of the body are exposed to insulin for extended periods of time, insulin resistance eventually occurs which is the cause of type II diabetes. When diabetes occurs, the body is not able to produce the correct levels of testosterone. This is why incorporating polyunsaturated fats is so important because they help lower the risk of type II diabetes. 

Intermittent fasting is another great way to naturally boost testosterone levels. It allows for an increase in growth hormone production which has a direct correlation with testosterone. Intermittent fasting allows for the organs, especially the liver, to rest for a longer period of time which allows for natural hormonal balance to occur. Resting of the liver is important because is has a strong role in testosterone output.