Does high-fat increase testosterone? (2023)

Does high-fat increase testosterone?

Testosterone levels were 15% higher after 10 weeks of the high-fat diet compared to the low-fat diet. The type of fat also has an affect on testosterone metabolism. Studies indicate that unsaturated fat results in greater testosterone synthesis and secretion into the blood than saturated fat.

These studies found high intakes of monounsaturated fats found in olive oil, avocados, and nuts may boost testosterone production. However, omega 6 polyunsaturated fats predominantly found in vegetable oils, may damage the cells' ability to produce testosterone.

Moderate obesity predominantly decreases total testosterone due to insulin resistance-associated reductions in sex hormone binding globulin. More severe obesity is additionally associated with reductions in free testosterone levels due to suppression of the HPT axis.

DON'T FEAR SATURATED FAT: About 20 to 30 percent of your daily calories should come from fat, and not just those heart-healthy monounsaturated fats found in olive oil. Saturated fat contains cholesterol, which is a crucial precursor to testosterone production.

Fatty fish

“High-fat fish, like salmon, are rich in many nutrients that help with hormonal health and homeostasis, including vitamin D, zinc, and omega-3 fatty acids,” says Gillespie. Research has linked these healthy fats and vitamin D, which are abundant in fatty fish, with increased testosterone levels.

Our bodies thrive on carbohydrates for energy. Specially for men, a high-carb diet improves testosterone levels and decreases cortisol better than a low-carb diet over just 10 days (Study).

There is no relation between being skinny and having low testosterone unless there are other medical conditions at play. If anything, the opposite is true. Fat cells convert testosterone to estrogen; therefore obese people tend to have lower testosterone levels and higher estrogen levels.

That's right, cholesterol is the building block of testosterone. Leydig cells get most of what they need to produce T by simply absorbing the cholesterol floating around in our blood from the bacon and eggs we ate in the morning.

Does coffee increase testosterone?

What, perhaps, is most encouraging for men struggling with low T is that the research indicates that introducing caffeine can help boost your testosterone levels as it may act as an aromatase inhibitor. This means caffeine can jumpstart the testosterone production process in the body.

Controlled consumption of egg yolk will help boost testosterone levels over time, and reduce any risks of cholesterol-induced diseases. Egg yolks contain a great source of vitamin D and can help boost testosterone levels.

Eggs, especially their nutrient-rich yolks, contain the cholesterol, protein and vitamin D you need to produce testosterone. There's no limit on how many eggs you can eat per day, ⁷ but in most people 1-2 per day is a good benchmark.

New Research Suggests Eating Too Much Protein May Lower Testosterone Levels in Men. Consuming excessive amounts of protein may lower testosterone levels in men, new research suggests.

For the average sized male lifter, start at 25-35 grams of a performance carbohydrate such as cyclic dextrin or isomaltulose and titrate your way up. Females start at 15 grams.

Testosterone levels are typically 300 to 1,000 nanograms per deciliter (ng/dL) . Low testosterone is when testosterone levels fall below 300 ng/dL. A blood test called a serum testosterone test can determine your testosterone level. Other tests may be performed to determine the cause of low testosterone.

These fatty acids are usually classified as a healthy source of dietary fat, but they may also decrease testosterone levels, as several studies have suggested. One study in 69 men showed that frequently consuming polyunsaturated fats was associated with significantly lower testosterone levels ( 13 ).

And your juicy ribeye steak has got plenty of both. Studies show that saturated fat intake is directly correlated to increased testosterone levels.

Is avocado good for testosterone?

Avocados provide healthy fat, which is important for hormonal health. Plus, avocados contain magnesium and a mineral called boron, which studies indicate may benefit testosterone levels ( 14 ).

Red meat is high in testosterone-friendly zinc and vitamin D. You shouldn't eat too much meat, especially red meat, however. It's high in saturated fat and eating too much has been linked with bowel cancer and cardiovascular diseases.

Eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone. Eggs are a very versatile ingredients and not only do they help increase testosterone levels, the protein in them helps with muscle building too!

Tuna is a protein-rich, low-calorie food, and it's good for heart health. It's also packed full of vitamin D and has been linked to a longer life and increased testosterone levels.