For decades, health guidelines have led men astray. “Avoid fats at all costs,” they said. “Stick to high-carb, low-fat diets to protect your heart and health,” they advised. But what if the very advice that’s been followed religiously for years is actually the reason so many men are struggling with plummeting testosterone levels, increased waistlines, and reduced vitality? So, what foods raise testosterone the most?
If you’ve ever wondered why, despite eating “clean” and following conventional wisdom, you still feel tired, struggle to build muscle, and lack the same energy you had years ago, you’re not alone. We’ve been conditioned to fear the foods that are essential for our hormonal health. The result? A generation of men, especially those over 40, battling low testosterone, low energy, and a lack of motivation.
It’s time to uncover the truth behind the foods that support male hormone health and why you should reject outdated advice. In this guide, I’m going to dive deep into the best foods that raise testosterone levels, explain the science behind it, and give you practical advice you can use today to reclaim your health and vitality.
Understanding Fats and Their Impact on Testosterone
To understand what foods raise testosterone the most, we need to break down one of the biggest myths in nutrition: the idea that all fats are harmful. The reality is that fats—especially the right kinds—are not only beneficial but essential for testosterone production.
Testosterone is synthesised from cholesterol, and without adequate dietary fats, your body simply cannot produce optimal amounts of this crucial hormone. That’s why I’ve felt better, stronger, and more focused since embracing a high-fat, moderate protein, lower-carbohydrate diet. It’s the kind of change that mainstream health guidelines will never tell you to make. It’s just the ticket for low testosterone symptoms.
A large-scale study involving over 350,000 participants found no clear evidence that saturated fat intake is associated with an increased risk of heart disease or stroke. Yet, many still fear foods like steak and eggs, opting for “healthy” low-fat alternatives that are often loaded with sugar and processed ingredients. This is one of the reasons why we’re seeing such an epidemic of low testosterone and obesity in modern society.
Contrary to popular belief, not all saturated fats are harmful. Recent research in the field of nutrition science shows that saturated fats such as stearic acid, found in beef and lamb, can promote testosterone synthesis in the Leydig cells of the testes, positively influencing overall hormonal health. However, it is crucial to differentiate these from trans fats, which have been shown to decrease testosterone levels and negatively impact metabolic health
So, forget the fearmongering around fats. Choose whole, natural sources, and enjoy them as part of a balanced diet designed to optimise your testosterone levels.
Saturated Fats: The Unsung Hero for Testosterone Production
Saturated fats have been wrongly demonised for decades. I’m talking about the delicious, natural fats found in red meat, egg yolks, and full-fat dairy—foods that were staples in traditional diets long before the era of chronic diseases and obesity. Here’s the truth: saturated fats are necessary for healthy hormone production. They provide the cholesterol needed to produce testosterone, and studies have shown that men who consume higher amounts of saturated fats have higher testosterone levels compared to those who follow low-fat diets.
You see, the argument against saturated fats is based on flawed research from the mid-20th century. Ancel Keys, the man behind the war on fats, cherry-picked data to support his hypothesis that dietary fat caused heart disease. The problem? There’s no substantial link between saturated fat and heart disease. Yet, the damage was done, and we’ve been avoiding saturated fats ever since. It’s time to rethink this narrative because, without enough saturated fats, you’re depriving your body of the raw materials it needs to keep your testosterone levels up. The brain needs saturated fat.
Saturated fats have been shown to positively influence testosterone levels, as they provide the necessary cholesterol that serves as the foundation for testosterone synthesis. A study published in the “Journal of Clinical Endocrinology and Metabolism” found that consuming a diet rich in certain saturated fats, such as those found in red meat and egg yolks, can significantly increase both total and free testosterone levels in men compared to low-fat diets
Saturated fats are essential for testosterone production as they provide the cholesterol needed for synthesising this crucial hormone. A study conducted at the University of California, San Francisco, found that men who consumed a diet rich in specific types of saturated fats, such as those found in coconut oil, experienced a significant increase in both total and free testosterone levels compared to those who consumed other types of fats. This is due to the unique composition of medium-chain triglycerides (MCTs) present in coconut oil, which are quickly metabolised and support hormone production
Monounsaturated Fats: Balance for Hormone and Heart Health
Next up is monounsaturated fats, found in foods like olive oil, avocados, and certain nuts. These fats play a crucial role in maintaining healthy cholesterol levels, which, as I’ve mentioned, is the backbone of testosterone production. But unlike saturated fats, monounsaturated fats also improve heart health, making them a fantastic addition to a testosterone-boosting diet without compromising cardiovascular health.
Anecdotally, when I started incorporating more monounsaturated fats into my diet—like a splash of extra virgin olive oil over my salads and some mashed avocado with my breakfast—I noticed a significant improvement in my overall mood and energy. Coincidence? I doubt it. Studies back this up, showing that monounsaturated fats can elevate testosterone levels while reducing the risk of heart disease.
Research indicates that diets rich in monounsaturated fats, like those found in olive oil, avocados, and nuts, are associated with higher serum testosterone levels. A study involving middle-aged men found that those with a higher intake of monounsaturated fats had significantly higher total and free testosterone concentrations compared to those who consumed lower amounts
Polyunsaturated Fats: Why They Should Be Limited
Polyunsaturated fats are a mixed bag. You’ve got the beneficial omega-3 fatty acids, found in fatty fish like salmon and mackerel, which have been shown to support hormone health and reduce inflammation. But then you have omega-6 fatty acids, which are found in many vegetable oils and processed foods. While omega-3s are anti-inflammatory and support testosterone production, omega-6s can cause issues if consumed in excess.
Most people today consume far too many omega-6s and not nearly enough omega-3s, leading to a skewed ratio that promotes inflammation and disrupts hormonal balance. Aim to limit omega-6 sources such as sunflower oil, corn oil, and processed snacks. Instead, focus on getting more omega-3s to balance your intake. Think sardines, walnuts, and flaxseeds.
Trans Fats: The Hormone Destroyer
When it comes to trans fats, there’s no grey area. These artificially created fats, found in processed snacks, margarine, and many commercial baked goods, are some of the worst substances you can put in your body. Trans fats not only lower testosterone levels but also increase oestrogen, leading to a harmful shift in your hormonal balance.
Avoiding trans fats is non-negotiable if you want to optimise testosterone levels. Studies have repeatedly shown that diets high in trans fats are linked to lower sperm quality, reduced testosterone, and increased risk of heart disease. The solution? Ditch the processed junk and stick to whole, natural foods.
Thankfully, these are banned in the UK, but for my American friends reading – you need to be vigilant.
Trans fats, which are present in many processed and fried foods, have been shown to significantly lower testosterone levels. A study involving young men revealed that those who consumed diets high in trans fats experienced a decrease in testosterone levels and an increase in insulin resistance. This highlights the importance of completely avoiding trans fats for anyone looking to maintain or improve their hormonal health
Body Fat and Calorie Control for Optimal Testosterone
Maintaining a lean physique is essential for keeping testosterone levels high. But it’s not just about how you look; it’s about how your body functions. When your body fat percentage exceeds 17%, your testosterone-to-oestrogen ratio becomes skewed.
This happens because body fat, particularly the stubborn kind around the belly, contains an enzyme called aromatase, which converts testosterone into oestrogen. The result? Lower testosterone, increased oestrogen, and a body that feels and functions far from optimal.
The ideal body fat range for men is around 11-16%. When you’re in this range, your testosterone levels are naturally higher, and you experience fewer issues with excess oestrogen. Personally, I’ve found that when I’m around 12-13% body fat, I have more energy, more focus, and feel more in control of my health. The challenge, though, is getting to and staying in this range, and that’s where diet becomes crucial.
On the flip side, if you’re too lean – the body goes into survival mode. It’s not going to ensure optimal testosterone production when it’s convinced of starvation (and in turn turning on your survival as opposed to thriving mode). I’ve been there and no amount of shredded abs makes up for a tool that won’t work and associated near castration symptoms.
Research published in PLOS ONE highlighted that as body fat percentage increases, testosterone levels tend to decrease. The study used advanced methods such as isotope dilution liquid chromatography tandem mass spectrometry to measure testosterone, revealing a strong negative correlation between total body fat and testosterone levels. This suggests that maintaining a lean body composition is crucial for optimising testosterone and avoiding the aromatisation process that converts testosterone into oestrogen
Calorie Control and Macronutrient Distribution
Achieving and maintaining this optimal body fat percentage requires a precise balance of calorie control and macronutrient distribution. Forget what you’ve been told about eating endless bowls of pasta and bread—these high-carbohydrate foods will only spike your insulin and lead to fat storage, making it nearly impossible to reach your testosterone-friendly body fat range.
Instead, aim for a macronutrient ratio that looks like this:
- 50% Fats: This might sound like a lot, but fats are your best friend when it comes to boosting testosterone. Focus on high-quality sources like red meat, eggs, and healthy oils.
- 25% Protein: You need adequate protein to support muscle repair and growth, but too much can turn into glucose, spiking insulin and negatively impacting testosterone. Moderation is key.
- 25% Carbohydrates: Keep carbs low and focus on non-starchy vegetables, fruits/berries, and whole foods that won’t cause rapid insulin spikes.
This balanced approach has worked wonders for me, helping me stay lean without sacrificing energy or performance. It’s about fuelling your body, not depriving it. you can generally play around with these macros, but the key is to ensure a high fat focus.
A study published in the Journal of Clinical Endocrinology and Metabolism found that consuming a diet excessively high in fats—beyond 50% of total daily intake—could lead to a paradoxical decrease in testosterone levels. This underscores the importance of balanced macronutrient distribution, where fats should comprise approximately 50%, protein 25%, and carbohydrates 25% for men aiming to optimise testosterone without experiencing the adverse effects of excess fat consumption
Foods That Lower Oestrogen and Why It Matters
When it comes to understanding what foods raise testosterone the most, it’s just as important to know which foods lower oestrogen.
Oestrogen, often considered the “female hormone,” is still present in men’s bodies and serves a purpose. However, excess levels of oestrogen can create a hormonal imbalance, leading to symptoms like weight gain, reduced libido, and even mood swings. For men striving to increase testosterone naturally, it’s critical to reduce oestrogen levels.
So, which foods have the power to lower Oestrogen and tip the scales in favour of testosterone? Let’s delve into the top choices you should incorporate into your diet.
Cruciferous Vegetables: Nature’s Oestrogen Busters
Cruciferous vegetables such as broccoli, cauliflower, kale, and Brussels sprouts are some of the best foods for men aiming to lower oestrogen levels.
These veggies contain a compound called indole-3-carbinol, which has been shown to help metabolise and excrete harmful oestrogen metabolites from the body. By promoting a more balanced oestrogen profile, cruciferous vegetables help maintain a favourable testosterone-to-oestrogen ratio.
Personally, adding more broccoli and kale to my meals has been a game-changer. Not only do these foods support hormone health, but they’re also packed with vitamins, minerals, and fibre, making them a powerhouse addition to any diet.
For those seeking to improve their testosterone levels while keeping oestrogen in check, cruciferous vegetables should be a staple… if only they’d taste nice.
Mushrooms: A Natural Aromatase Inhibitor
Certain mushrooms, like shiitake, portobello, and white button mushrooms, are potent inhibitors of aromatase—the enzyme responsible for converting testosterone into oestrogen. By blocking the aromatisation process, these mushrooms help preserve testosterone levels while lowering excess oestrogen. Including mushrooms regularly in your diet can give you a natural edge in maintaining healthy hormone levels.
Citrus Fruits: Refreshing and Oestrogen-Reducing
Oranges, lemons, grapefruits, and other citrus fruits are often overlooked when discussing what foods raise testosterone the most, but they play an important role. Citrus fruits contain compounds that help reduce the activity of oestrogen in the body. Their high vitamin C content supports liver health, enabling more efficient metabolisation and elimination of excess oestrogen.
Pomegranates: A Hidden Gem for Hormonal Balance
Pomegranates aren’t just delicious; they’re also powerful in promoting a better hormonal environment. Studies have shown that pomegranates can lower blood pressure and reduce the risk of heart disease, but more importantly, they possess anti-oestrogenic properties. This means they can help lower oestrogen levels and boost testosterone.
Anecdotally, I’ve found pomegranates to be a fantastic addition to my diet. they taste rather nice too.
7 Foods To Answer What Foods Raise Testosterone The Most
Now that we’ve covered what foods raise testosterone the most by lowering oestrogen, let’s turn our attention to the top 10 foods specifically known to increase testosterone production. These foods are not only rich in the nutrients necessary for testosterone synthesis, but they also provide additional health benefits that make them perfect for any diet.
most of the below are stables of my diet… but I detest Fish. I’m afraid I do get my Omega 3’s out of a bottle (seeking out the highest quality I can.
1. Egg Yolks
Egg yolks are often feared for their high cholesterol content, but that’s precisely why they’re a top food for raising testosterone. Cholesterol is the precursor to testosterone, and without enough of it, your body simply can’t produce adequate amounts of this hormone. Egg yolks are also rich in vitamin D, which has been shown to support testosterone production. Including a few whole eggs in your diet each day can make a significant difference.
2. Grass-Fed Beef
Grass-fed beef is another powerhouse food for testosterone. It’s high in saturated fats, which, as we’ve discussed, are crucial for hormone production. Additionally, grass-fed beef is rich in conjugated linoleic acid (CLA), a compound that supports healthy testosterone levels and reduces body fat. Choosing grass-fed over conventional beef ensures you’re getting higher quality nutrients without the harmful additives.
Times are tough and if you can’t go grass fed, don’t worry – get the best quality meat you can afford.
3. Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish are packed with omega-3 fatty acids, which play a critical role in reducing inflammation and supporting hormone health. Omega-3s are essential for cell membrane health and help optimise the body’s use of cholesterol for hormone synthesis. Salmon, mackerel, and sardines are some of the best options for boosting testosterone and improving overall health.
4. Olive Oil
Olive oil is a cornerstone of the Mediterranean diet, and for good reason. It’s rich in monounsaturated fats, which have been shown to support healthy testosterone levels. A study found that men who consumed extra virgin olive oil daily experienced higher testosterone levels than those who didn’t. Drizzling a bit of olive oil over your salads or using it as a base for cooking can be an easy way to incorporate this testosterone-boosting food into your diet.
Extra virgin olive oil has been shown to increase testosterone levels by enhancing the activity of key enzymes like 3β-Hydroxysteroid dehydrogenase and 17β-Hydroxysteroid dehydrogenase, which are essential for converting cholesterol into testosterone. These enzymes support a greater production of the hormone in the Leydig cells of the testes. Additionally, a study on Moroccan men who incorporated olive oil into their diet for three weeks saw significant increases in both testosterone and luteinizing hormone levels
5. Avocado
Avocado is one of those foods that has gained a cult-like following for good reason. Packed with healthy fats, vitamin E, and potassium, avocados are not only delicious but also beneficial for testosterone production. The monounsaturated fats in avocados help reduce cortisol levels, a stress hormone that can lower testosterone. Additionally, avocados provide the body with essential nutrients needed to produce hormones effectively.
Another food I used to hate the idea of. Providing they’re ripe, I enjoy them with eggs.
6. Nuts and Seeds (Brazil Nuts, Almonds, Pumpkin Seeds)
Nuts and seeds are nutritional goldmines when it comes to boosting testosterone levels. Brazil nuts, for example, are incredibly high in selenium, a trace mineral that supports testosterone production. In fact, just a few Brazil nuts can meet your daily selenium requirements. Similarly, almonds and pumpkin seeds are rich in magnesium and zinc, both of which are crucial for hormone health.
I’ve made it a habit to snack on a small handful of nuts most days. It’s a simple yet effective way to ensure I’m getting these essential minerals that support my testosterone levels.
7. Dark Chocolate
Dark chocolate might seem like an indulgence, but it’s actually packed with magnesium and antioxidants that can support healthy testosterone levels. The key is to choose a high-quality dark chocolate with at least 70% cocoa content to maximise the benefits without consuming too much sugar. Dark chocolate has been shown to reduce stress and promote a healthy testosterone-to-cortisol ratio.
Opt for 80% plus. It tastes bitter at first, but I now prefer it to milk chocolate.
Certain foods have a more pronounced impact on testosterone production than others. For example, a study referenced by MedShun found that men who consumed extra virgin olive oil daily had higher testosterone levels compared to those who didn’t. Olive oil’s rich profile of monounsaturated fats and antioxidants makes it a perfect choice for boosting hormone health and supporting overall well-being.
Other Factors to Naturally Increase Testosterone
While focusing on what foods raise testosterone the most is crucial, there are other factors that can further enhance your hormone levels. A well-rounded approach, including lifestyle changes and supplementation, will give you the best results.
Diet is arguably the most important factor in raising testosterone levels, but if the below are sub optimal, don’t expect dramatic results. They go together!
Micronutrient Optimisation
Micronutrients like magnesium, vitamin D, and zinc are foundational for testosterone production. Magnesium helps relax muscles and reduce cortisol, while vitamin D supports overall hormonal health. Zinc, found in oysters, beef, and pumpkin seeds, is particularly effective at boosting testosterone and preventing its conversion to oestrogen. Ensuring you get enough of these micronutrients through food or supplements is a critical step in maintaining optimal hormone levels.
Exercise and Strength Training
Strength training is one of the most effective natural ways to boost testosterone. Compound exercises like squats, deadlifts, and bench presses activate large muscle groups and trigger a release of testosterone. Avoid overtraining, though, as excessive exercise can lead to increased cortisol levels, which negatively impact testosterone.
Since incorporating heavy lifting and strength training into my routine, I’ve seen firsthand how it improves not just my strength but also my mood and energy. There’s a reason strength training is a staple in every testosterone-boosting plan—it works.
Sleep and Stress Management
Does sleep improve testosterone levels? You bet. Never underestimate the power of good sleep and low stress. High-quality sleep is when the body repairs itself and produces the most testosterone. Aim for 7-9 hours of uninterrupted sleep each night to maximise testosterone production. Equally important is managing stress. Chronic stress leads to elevated cortisol levels, which can suppress testosterone. Finding time to unwind, whether through meditation, deep breathing, or hobbies, can significantly impact your hormone health.
Lifestyle factors such as sleep quality, stress management, and exercise significantly influence testosterone production. According to MedShun, engaging in regular strength training, maintaining good sleep hygiene, and adopting stress reduction techniques are just as important as diet in supporting optimal testosterone levels. These factors help regulate cortisol, a stress hormone that negatively impacts testosterone when elevated over long periods
Supplements
be wary of these, but you can find some supplements that work to increase testosterone here. Of course, they won’t work without everything else being dialled in.
Key Takeaways: What Foods Raise Testosterone The Most
- The right fats are crucial for healthy testosterone levels. Saturated and monounsaturated fats should make up a significant portion of your diet, while polyunsaturated fats should be limited, and trans fats should be avoided entirely.
- Foods like eggs, grass-fed beef, fatty fish, and avocados aren’t just delicious—they’re packed with the nutrients necessary to support testosterone production. Including these foods in your daily diet can make a substantial difference in your hormone health.
- Cruciferous vegetables, mushrooms, and citrus fruits help reduce oestrogen levels, promoting a better testosterone-to-oestrogen ratio. Managing oestrogen is just as important as raising testosterone when it comes to optimising your health.
- Beyond diet, optimising sleep, managing stress, and engaging in regular strength training are critical for maintaining healthy testosterone levels. Each of these elements works synergistically to support your overall hormonal health.
- It’s time to challenge the conventional wisdom that has kept men in the dark about their hormone health. Avoiding fats, embracing high-carbohydrate diets, and relying on processed foods is a recipe for disaster. Instead, focus on a high-fat, moderate-protein, lower-carbohydrate approach to experience better energy, mood, and vitality.
By following these principles and incorporating what foods raise testosterone the most into your diet, you’ll be well on your way to reclaiming your health, strength, and confidence. The exact nutrition advice within this article is exactly what I followed in order to significantly raise my own testosterone levels.
Conclusion: Reclaim Your Masculinity Through the Power of Real Food
It’s time to toss out the so-called health guidelines that have kept men feeling tired, weak, and uninspired. For years, we’ve been fed the idea that the very foods we’re naturally drawn to—steak, eggs, fatty cuts of meat—are somehow bad for us. Yet, despite embracing these “healthier” low-fat, high-carb diets, our testosterone levels are plummeting, our waistlines are expanding, and our energy is sapped.
What foods raise testosterone the most? No single food does this, but a combination of the right nutrients will reap wonders. If you’re a man over 40 and you’re tired of feeling like a shadow of your former self, it’s time to make a change. Start with the basics: embrace those saturated fats. Savour that steak. Crack open a few whole eggs. Your body is crying out for these nutrients, and your testosterone levels will thank you.
Lower your oestrogen levels by eating cruciferous vegetables. Power up your mornings with pomegranates and citrus fruits. Snack on nuts and dark chocolate. Make these foods the foundation of your diet, and you’ll soon see that your mood, energy, and confidence are transformed.
It’s not just about what foods raise testosterone the most—it’s about getting back to a diet that honours how we’re supposed to eat as men. There’s no need to fear these foods. Forget the warnings against fats, ignore the processed junk touted as “health foods,” and fuel your body with the nutrients it truly needs.
I’ve been down that path—following the standard dietary advice, cutting fats, and wondering why I felt sluggish and unmotivated. It wasn’t until I embraced a high-fat, moderate-protein, low-carb lifestyle that I truly understood the power of food. Today, I feel better, stronger, and more focused than I did 20 years ago. So, get back to basics: real food, real results, and a real chance to reclaim your masculinity. Eat like a man should eat.
Chat soon,
Matt
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