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Increase Testosterone Via Diet & Supplementation

Testosterone is the primary male sex hormone and plays a major role in regulating a number of physical and sexual functions in men ranging from sex drive to muscle building.

Low testosterone levels affect 5% of men aged thirty plus with that percentage increasing in older males as testosterone levels gradually drop over time.

Some men with low testosterone levels may choose to consider what is known as TRT or testosterone replacement therapy – a topic which can be discussed with your healthcare provider.

The reason why low testosterone levels are potentially problematic is because symptoms include problematic concerns such as fatigue, weakness reduced sexual desire and erectile dysfunction.

But is there a role for diet and supplementation to help maintain a man’s testosterone levels over time?

Let’s explore my three rules of testosterone optimization.

Rule #1 – Avoid Low Fat Diets

In a world of fad diets and a constant desire to pursue “silver bullet” solutions when it comes to food and nutrition, pursuing a “low fat” diet is one path that men who want to optimize their testosterone levels should not go down.

A 2021 study published out  of the Journal Of Steroid Biochemistry found that low-fat diets were linked to lower testosterone levels in men.

Some men may severely limit their fat and calorie limit as part of a diet strategy, but this could have negative consequences on sexual health and vitality.

This makes sense because male sex hormones like testosterone are actually made by fats within the human body.

Additionally, many healthy sources of fat including nuts, dark chocolate, seeds, avocados and various types of fish are among the best food’s for men health – so please be wary of any diet that tells you to avoid these foods.

With that said, fat intake from processed meat ( sausages, hot dogs, ham etc) and fried foods should certainly be moderated for optimal health.

Rule #2 – Eat More Legumes & Dark, Leafy Greens

A recently published study out of the Nutrients journal found that men who consumed more legumes (lentils, chickpeas, kidney beans etc) and more dark/leafy greens (

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