If you want to optimize your testosterone levels then you need to ensure you are eating all five major food groups and not discriminating your macros.
Despite what many people think, even carbohydrates are important for testosterone and countless studies show that decreasing carbs actually lowers T.
Of course the weighting of each food group though does vary and some types of food are more important than others.
Fiber for instance is actually bad for your testosterone if you get too much, while protein may not be quite the magic bullet that it has often been trumpeted as.
But the undoubted king when it comes to raising T – the food group that is important above all others for testosterone is dietary fat.
This is one of the single most important factors when you’re trying to optimize your testosterone, so read on and let’s take a look at the role it plays.
How to Use Dietary Fat to Raise Testosterone
Unless you knew about this link already, chances are that you won’t have been eating enough dietary fat. Most of us associate dietary fat with body fat, though this connection actually isn’t as clear as you might think.
Dietary fat is actually not as bad as carbohydrates when it comes to weight gain because it takes longer for fats to spike your blood sugar and insulin.
The number one thing to do then is to increase your dietary fat intake to instantly start raising T. Of course there is still an ‘upper limit’ though and if you consume too much dietary fat then you will find it actually has a detrimental impact on testosterone.
What’s also important is to make sure that you are getting the right types of fat at all times. Not all fat is made equal and it’s only the right types in the right ratios that are good for you.
The three main types are:
1. Polyunsaturated fatty-acids (PUFAs) – including omega 3 & 6 fatty acids, sunflower oil, flaxseed oil etc.
2. Monounsaturated fatty-acids (MUFAs) – such as olive oil, almond oil, avocado oil, peanut butter etc.
3. Saturated fatty-acids (SFAs) – such as red meat, butter, palm oil, coconut oil, egg yolks.
All three are important and overall, but the two big ones are monounsaturated and saturated fats. The more of these you consume, the higher your testosterone will become.
That’s not to say that polyunsaturated fat isn’t good for you, as omega 3s are actually very important for your overall health. But the bit you really need to be eating is the stuff that your body can make steroid hormones out of.
This is also the big reason why vegetarians and especially vegans will struggle to get high testosterone – because they aren’t getting the saturated fatty acids which most generally come from animal products.
What About Heart Conditions?
You may have heard that saturated fat causes heart problems but this is something that has actually been blown out of proportion.
In fact, this belief is based on research that looks at the correlation between dietary saturated fat and heart problems based on national diets – not taking into account many other factors (confounding variables).
We know today that saturated fat actually only raises HDL cholesterol – the good kind. Countless studies demonstrate this and gradually the scientific community is try to ‘de-demonize’ fat in the diet.
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