Do you want the most organic and natural way to increase your testosterone levels and balance your hormones for building lean muscle mass?
In this post I’m going to give you 7 foods that raise testosterone and lower estrogen. These foods will also help you pack on more muscle.
Benefits Of Raising Testosterone Levels With Food
Below are some added benefits to raising testosterone levels with food. And I strongly encourage you to start here first before taking any testosterone boosting supplements.
- ‘Good’ foods will help you build lean muscle and burn more fat
- Helps you recover from workouts
- 100% organic and natural method of optimizing and balancing hormones
- Lowers your risk for disease and illness
- You’ll have more energy and mental clarity
7 Foods That Raise Testosterone And Lower Estrogen
These foods not only help increase your testosterone naturally but will also keep your estrogen levels in balance. This is crucial for your body to burn fat more efficiently, especially for men.
Are you ready for the testosterone boosting foods?
1 – Eat More Cage-Free Whole Eggs
Eggs are loaded with a full amino acid profile, protein, and healthy fats. Eating eggs creates the perfect anabolic environment for your body to build lean muscle.
How do eggs raise testosterone? The yolks in the eggs are full of fats that help increase good cholesterol levels while supporting healthy testosterone levels. Make sure you buy cage-free organic eggs. They’re a bit more expensive but totally worth it (health-wise and taste).
2 – Where’s The Beef?
If you’re a meat-eater, there’s good news. Many cuts of beef are high in vitamin D and zinc, two elements that are important for supporting testosterone.
Also, eating beef a few times a week may give you just the right amount of saturated fats to raise testosterone naturally. Just don’t overdo the saturated fats.
3 – Boost Your Drive Through The Roof With Oysters
Oysters are considered to be (probably since the beginning of time!) a food that increases sex drive. One of the things that makes oysters the perfect testosterone and libido-boosting food is because they’re high in zinc.
4 – Pomegranates
Dr. Mercola at fitness.mercola.com shares how a glass of pomegranate juice each day can give you a 16-30 percent boost in testosterone. Pomegranates are also loaded with vitamins and disease-fighting properties.
You can gain lean muscle one your daily dose of pomegranate juice, or you can eat the fruit in its pure form. This may help cut down on your daily fructose intake.
5 – Eat Your Veggies Every Day
Dr. Jockers at drjockers.com recommends eating plenty of green vegetables to help reduce estrogen. Specifically, steamed broccoli and cauliflower are known to help keep your hormone levels balanced and in check.
Other lean muscle-building benefits are vegetables are high in essential vitamins you need to function. I should mention that sweet potatoes are also an excellent choice. Askmen.com states that vitamin A and C, and magnesium and potassium in sweet potatoes help support healthy levels of testosterone.
6 – Whole Grains (Hmmm…Pasta!)
Ready to make a big bowl of pasta? Grab some ground sirloin (test boosting food #2 above) and cook up a serving of whole wheat pasta. Throw in some organic sauce and you’ve got a nutrient-dense lean muscle-building meal that will help raise testosterone naturally.
Another excellent whole-grain food is oatmeal. You’ll see this below in the sample meal plan guide I give you.
7 – All Natural Whey Protein For Lean And Testosterone
Let’s face it, most of us do not have the time or the luxury of a personal chef to cook all of our meals. And missing meals will screw up the lean muscle building process.
One of the best options for a quick, healthy, test-boosting food is whey protein (go with the all-natural and/or organic version).
Also, whey protein is perfect for your immediate post-workout meal. Mix a scoop or two of whey with some almond milk and dark berries, and you have a delicious smoothie for muscle recovery.
1-Day Testosterone Boosting Meal Plan
Now that you have the foods that raise testosterone and lower estrogen, let’s create a sample one-day meal plan. You can use this as a guide to create your diet (I’m sure you don’t want to eat the same thing every day!).
You’ll find the foods that we just talked about in the meal plan. And of course, there will be some additional healthy foods that will help you build lean muscle, burn fat, and aid in recovery.
- Cage-free whole eggs
- Organic oatmeal
- fruit (berries or pineapple)
- coffee (I threw that in because I’m a coffee addict!)
- Nuts (almonds or cashews)
- Ground sirloin
- Whole wheat pasta
- Brown or Jasmine rice
- 1-2 servings of whey protein
- 1/2 serving of natural peanut butter
Again, this is just a meal guide. Use this as an example to create your own meal plan with the right foods to raise testosterone and lower estrogen.
Are There Foods That Destroy Testosterone Levels?
Per EatThis.com, there’s a cesspool of foods that will destroy your testosterone levels while increasing your estrogen levels (in a way that you do not want). The types of foods you’re about to see can greatly hinder lean muscle building and promote fat gain.
If you want lean muscle and boost your testosterone, there are two types of foods to stay away from…
1 – Do Not Eat Processed Foods – Here’s a tip to help you stay away from processed foods. Beware of anything that’s frozen, comes in a box, or comes in a can. This doesn’t mean all of those foods are bad, but make sure you read the labels.
A good rule to follow is if you see a bunch of ingredients you can’t pronounce or have never heard of, put it back.
2 – Limit Refined Sugar – Foods high in sugar are going to do just the opposite of boosting testosterone. In short, if you eat a ton of refined sugars you can expect to be soft and fat.
Having one or two cookies now and then is one thing. But if you’re eating refined sugar several times a week, it’s time to put the sugar tray down!
Eat The Right Foods That Raise Testosterone To Build Muscle, Burn Fat, And Be Healthy
The overall goal of eating the right foods to raise testosterone is simple. It all revolves around your health. And all of the benefits associated with increasing testosterone work together to make you a better you.
Eating foods that raise testosterone and lower estrogen helps you…
- Build more lean muscle and core strength
- Burn off more fat, and prevent fat storage
- Increase your drive, focus, and mood
There’s another benefit to eating the right types of foods to increase testosterone. You will quickly develop healthy eating habits.
Remember when we talked about how when you eat sugar your brain craves more sugar? Similarly, if you out testosterone killing foods, you diminish those cravings.
In fact, you’ll find yourself craving these healthy foods that raise testosterone. You will also notice the changes in your body having more lean muscle, and trust me, that look (and the way you will feel) becomes addictive. You’re not going to want to screw up your physique with crappy estrogen increasing foods.
I hope you enjoyed this article and learned something new. You now have some awesome foods and a sample meal plan to make sure you eat the right foods to raise testosterone and lower estrogen levels.