One sure way to increase natural levels of testosterone is through the foods we eat. There are certain nutrients that can have an anabolic effect on our bodies. Likewise, there are also foods that can actually make our testosterone take a dive. Obviously we want to stay away from these foods.
We have put together a simple healthy diet plan layout below to encourage all of us to start out the new year right. The meal plan is intended to be a guide and is not specific. You have to find the foods that your body responds best to. Ideally you want to eat several meals throughout the day so we’ve put together a diet plan that includes 5 meals.
Eggs (organic/grass-fed, whole eggs, 2-4)
Oatmeal with cinnamon (1-2 servings)
Teaspoon of natural local honey
Protein powder (1-2 scoops)
Fruit (banana and/or dark berries)
Natural peanut butter (1/2 serving or less)
Meat (chicken, lean beef, or bison meat, 6-10 ounces)
Brown rice (1 serving)
Cup of vegetables
Chicken or fish (6-10 ounces)
Cup of vegetables
Cottage cheese or Greek yogurt (1-2 servings)
Cup of fruit
There’s a good chance that no matter what type of diet plan you’re on you’re going to crave snacks. This is where we really need to be cautious. We’re not so much worried about the extra calories but rather the types of calories with snacks. You want to feed your body foods that can be used as energy and to help you recover from your workouts.
We believe the healthiest snack you can choose is nuts. Walnuts, cashews, almonds, and even peanuts. Nuts are packed with protein and healthy fats, and will usually satisfy your hunger more so than any other snack. So trade the candy bars and chips in for nuts. Greek yogurt and cottage cheese are also great snacks.
Foods to Ban
Now that we’ve covered the meal planning part let’s briefly talk about foods that you should ban from your diet. We’re not saying you can’t have cheat meals now and then; everyone needs balance in life, in all areas. However, there are some specific types of foods that will have an adverse effect of testosterone and overall health. At a high level, here are 2 categories of foods to stay away from:
>Say ‘NO’ to processed foods
> Say ‘NO’ to foods high in sugar
Although this covers a broad range of foods and snacks, this should prompt us to look at the labels more closely. It doesn’t mean you have to eat like a caveman, although that’s probably not a bad idea (hence the Paleo diet plan). What it does mean is we need to be conscience about our nutrition choices overall.
It’s a fact that we’re all different. Your body may respond great to one particular food while that same food has detrimental effects to another. It’s a good idea to see your doctor and get blood work done, and find out what foods you will respond best to. It’s also a good idea to see a nutritionist and that provide a personalized nutrition plan. What we have provided is just a guide to help you schedule your meals and give you some healthy options.
Our goal is to help you get on track to a healthier you. We all want the same things: we want to carry more lean muscle mass, be stronger, have less body fat, and be healthy so that we can live a quality life. This is why we encourage testosterone boosting supplements. It’s a proven medical fact that men with higher testosterone levels are far less prone to the ailments and conditions of those who have low testosterone. In saying this, we also address training and diet. No supplement will be of any use with a healthy diet and consistent workout plan.