Are you interested in how to increase low testosterone levels naturally? Read my book (for free right now) Master Your Testosterone here - 3 main dietary factors influence resting testosterone levels:
Monounsaturated fat intake (MUFA)
Polyunsaturated:Saturated fat ratio (PUFA:SFA)
And protein:carbohydrate ratio
Since we’ve already discussed the protein:carbohydrate ratio in a previous video in this series, let’s take a look at the fats, namely the impact of MUFAs, PUFAs, and SFA.
Research focused on the overall percentage of fat intake in the macronutrient profile has found lower fat diets to correlate with a decrease in testosterone levels. For example, in groups of test subjects, those on a 20% fat diet had significantly lower testosterone levels than those on a 40% fat diet, over the course of the study.
Studies in vegetarians, who are known to consume less SFA and have a higher PUFA:SFA ratio, also find similar results.
While the importance of overall dietary fat intake has been widely studied in terms of testosterone production, the breakdown of individual types of fats has become a potentially more important burgeoning sub-field, and one that can shed additional light on the specific breakdown of types of fats necessary in the diet.
One major study analyzing specific lipid profiles and their impact on how to increase testosterone in men (before, during, and after a resistance training protocol) found that the amount of MUFA intake and the PUFA:SFA ratio were reliable indicators of resting T concentration, along with overall dietary fat intake levels. Several other studies have reinforced their findings.
Researchers found a significant negative correlation between the PUFA:SFA and T levels, meaning higher amounts of polyunsaturated fats in the diet relative to saturated fats had a negative impact on testosterone levels.
PUFAs include sources from both omega-3 and omega-6s (it’s favorable to have a higher ratio of omega-3:6), including processed oils like soybean, corn, and safflower oil, walnuts, canola oil, flaxseeds, and fish.
The best sources of saturated fats are fresh animal products, such as meats, butters, and cheeses, which also happen to be rich in dietary cholesterol as well as monounsaturated fats, both favorable for testosterone production.
Researchers found that MUFA intake was positively correlated with testosterone levels as well. Most nuts and even fruits such as avocados and olives are outstanding sources of monounsaturated fats that will support testosterone production.
We can see from the research on fats, carbohydrates, and protein that the macronutrient profile of your diet plays an incredibly important role in mediating your testosterone production. Aside from training, diet manipulation is one of the simplest, and fast-acting manipulations you can take to increase your testosterone levels naturally.
Most people, seeing that the overall trend of the research places a heavy emphasis on consuming more fats and carbohydrates, and putting less focus on protein consumption in order to support an optimal endocrine balance may be somewhat dismayed or confused.
According the popular paradigm, fat + carbohydrate intake together
= body fat accumulation.
This is simply not true, and also depends highly on the type of fats consumed and the type of carbohydrates consumed.
PUFAs + processed sugar, for example in a donut or piece of birthday cake, will obviously encourage fat gain if consumed regularly and in hypercaloric quantities. But that’s because it is nasty food, devoid of nutrients and high in calories. These types of foods, when consumed over time, encourage appetitive behaviors and have even been shown to have addictive qualities, similar to illicit drug- taking.
Carbohydrates and saturated and monounsaturated fats consumed via real, whole food sources, rich in micronutrients and vitamins and minerals, will nourish the endocrine system, especially when consumed together (ie. not neglecting one macronutrient group in pursuit of another).
On the surface, however, this type of diet may appear as though it does not necessarily encourage “getting ripped” - a state that most men would like to achieve. This assumption is partly correct, especially considering the fact that reaching abnormally low body fat levels typically requires considerable caloric restriction which decreases testosterone levels, and testosterone levels are also known to drop off in men below a certain level of body fat (see the chapter on body fat).
Some years ago, dietary fat was considered to be the utmost evil thing that you could ever put near your body, but luckily things have gotten slowly better and new research is constantly proving how important it is to eat enough dietary fat each and every day.
This is a good thing, especially for men, as dietary fat intake is one of the most crucial factors to take under consideration when optimizing natural testosterone production.
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