Foods High in Good Fats
A recent study looked at the effect of lipid consumption on levels of sex-hormone binding globulin (SHBG), free testosterone and cholesterol in men. After consuming a diet with a high fat content (greater than 100 g fat/day) for two weeks, the mean plasma cholesterol level increased (p less than 0.02) while the mean SHBG level decreased (p less than 0.02). About 2/3 of your testosterone is bound to SHBG, and not free. Some believe that “free testosterone” is the only form of the hormone that counts, as it’s the only form of T that is actually ready to work on your tissue.
One way to measure testosterone includes a T to Cortisol ratio. By limiting cortisol levels – like we talked about in the first article – we raise T levels. Omega-3’s have been shown to lower cortisol levels. Make sure you include the following foods that are high in these powerful fats in your diet on a daily basis:
- Eggs – rich in testosterone-boosting cholesterol, saturated, and monounsaturated fats.
- Almonds and Brazil nuts – high in Omega-3’s that have been shown to naturally raise T levels in men.
- Unpasteurized Raw Organic Milk – milk that’s high in good fats, nutrients, but without all of the added hormones that they pump into pasteurized milk, and the cows that produce it. Hormones that can raise estrogen levels in men.
- Chia – chia is a seed that’s extremely high in Omega-3’s, and will be a part of our 3x a week shake along with the Organic, unpasteurized milk.
- Fish – whether it’s just the oils, or if you have fish in the morning – an optional food source. Fish, such as salmon, is rich on protein, but also a great – maybe the best – source of omega-3’s.
- Meat – grass-fed beef is a great source of saturated fat. Opt for grass-fed to avoid the hormones pumped into the mass-produced cattle found in most grocery stores.
Foods High in Zinc
A study at the University of Tehran, Tehran, Iran, found that zinc raises testosterone levels by inhibiting the enzyme aromatase from working. Aramatase is an enzyme that converts testosterone into estrogen.
Foods like red meat, oysters, beans, and pumpkin seeds are all high in zinc. Include these in your diet on a regular basis to stop the flow of estrogen, and raise your T levels.
Other Foods to Include
- Broccoli is high in indole-3-carbinol, a food compound that can help reduce estrogen in half in men.
- Garlic contains allicin, an ingredient that raises T levels and lowers cortisol.
Some supplements help us raise T levels by blocking the production of estrogen (zinc), while others help us increase our levels of “free” testosterone by separating our T from the proteins bound to them. With one exception, each of these supplements can be found at your local drug store
Fish Oils – Omega Blue is the fish oils supplement I use, and I suggest you use as well. Only the best quality fish oil is used in this supplement.
Vitamin D – vitamin D has been shown to target the male reproductive system. A study by researchers at the Medical University of Graz, Austria, evaluated whether vitamin D supplementation influences T levels in men. Participants received either 3,332 IU daily for one year, or a placebo. Free testosterone levels increased significantly (from 0.222 ± 0.080 nmol/l to 0.267 ± 0.087 nmol/l; p = 0.001) in the vitamin D supplemented group. There was no significant change in any testosterone measure in the placebo group.
Most men should take 3,000-5,000 IU daily; however, get your D levels checked as many men are deficient in vitamin D and may require a greater dose (I take up to double as I’m not in the sunniest of climates up here in Vancouver).
Zinc – we can get zinc from the foods mentioned above, or we can supplement. If you eat enough of the foods talked about, supplement with low amounts – 10-15 mg, but if you’re lacking in this nutrient (again, go see your doctor), 25-50mg may be called for.
Multivitamin – Personally, I suggest using Vitality for Men. It’s made from only the highest-quality ingredients for men.
Natural Hormone Igniter – I’ve never been a fan of these boosters, but STATUS (by Bluestar) doesn’t artificially produce more testosterone in our body, but helps our bodies produce more of it on its own. It’s safe, and it uses all-natural ingredients to help men see natural levels of FREE-T raised (free T being the only important kind of testosterone, as it’s not bound to a protein, and is free to effect our tissue in the manner that we think all testosterone does).