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Discover The Best Testosterone Boosting Foods & The Ones To Avoid

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

testosterone boosting foods
If you’re not worried about your testosterone, then you should be! From the age of 30, it starts to decline at a rate of 1% per year. You don’t need to resort to supplements. Read this to discover the best testosterone boosting foods and rebuild your levels naturally.

1% per year may not seem like a lot. But by the age of 45, you’ve lost 15% of your testosterone, and it‘s only going downwards.

Testosterone is vital to maintain your energy levels, muscle strength, hair, libido, and even your sperm production. It is present in women, but testosterone is known as the male hormone for a reason!

If you have low testosterone, you’ll notice the difference in the above qualities.

The Best Testosterone Boosting Foods

Fortunately, we at the Fit Father Project are here to help! Join us today to discover a new, healthier way to eat and exercise.

You can start including the best testosterone boosting foods into your healthy meal plan:


oysters testosterone boosting foodsYou’ve probably already heard of these as libido boosting. But, they are actually one of the most effective testosterone boosting foods available.

Oysters are very high in zinc, which is one of the most important minerals your body needs to produce testosterone. If oysters are not your thing, then you could try a tablespoon of pumpkin seeds a day. They are also packed full of zinc.


This fruit has been used in natural medicinal remedies for many years. Studies show that just one glass of pomegranate juice a day can boost your testosterone levels by as much as 30%!

However, the juice will be packed full of natural sugar. It is advisable to consume the fruit instead since this will add fiber to your diet and allow the sugar to be absorbed slowly.

Olive Oil

There was a time when olive oil was hailed as the answer to all your health needs. While research may question some of its abilities, olive oil is capable of boosting your T levels by roughly 18% per week.

All you have to do is have a little every day.

Whey Protein

man drinking whey protein testosterone boosting foodsWhey protein is usually associated with bodybuilders. It is effective at building muscle as it encourages protein synthesis in your muscles.

This process boosts testosterone production naturally as it is needed to help the muscles repair and grow.

You don’t have to start taking whey protein powder. Try eating ricotta cheese as it’s full of whey protein.

Just don’t overdo it! Too much protein can reduce your testosterone production.


Cholesterol comes in two forms, good and bad. The good cholesterol is actually essential to your testosterone. In fact, cholesterol is part of the testosterone production process.

Coconut is full of saturated fat, which will ensure your body is capable of producing the cholesterol it needs to boost your testosterone levels naturally.

Cruciferous Vegetables

broccoli and cauliflower testosterone boosting foodsYou were always told to eat your greens, and now it’s more important than ever.

Cauliflower and broccoli are excellent examples of indirect testosterone boosting foods. They actually contain a compound known as Indole-3 Carbinol.

This compound increases your ability to remove estrogen from your body. Estrogen, known as the female hormone, is created from testosterone.

Reducing the amount of estrogen in your body will boost your testosterone levels.


This is another of the indirect testosterone boosting foods, although you might not want to take it just before a date!

Garlic contains allicin, which will lower the levels of your stress hormone, cortisol. As high cortisol levels reduce the body’s ability to produce other hormones, this is a good way to increase your testosterone production.


mixed nuts testosterone boosting foodsMany but not all nuts are high in saturated fats. While you don’t want to go overboard with your consumption of saturated fats, it is an essential part of the testosterone-producing process.

The best nuts to choose are macadamia, although any nuts with saturated fat and low levels of Polyunsaturated Fatty Acids (PUFA) can be used.

Foods You Should Avoid

A healthy approach to food is essential, and that’s what the Fit Father Project is here to help you with. But, while most foods are acceptable in moderation, some can definitely not be considered testosterone boosting foods:


Unfortunately, this sugary treat isn’t just bad for your waistline. Chocolate contains aromatase, which is an enzyme and becomes estrogen in your body.

A higher level of estrogen in your body encourages the conversion of testosterone to estrogen, lowering your T levels even more.

Vegetable Oil

Most vegetable oils are high in PUFA, which will lower your testosterone levels. This is why you need to stick to olive oil.


Cheese is full of calcium and often seen as a healthy quick snack.

However, cheese is highly processed, and this process knocks the goodness out of it. The chemicals added to cheese to give it a longer life can actually upset your hormone balance, thus reducing your testosterone levels.


This has become popular in many circles due to its high levels of omega 3 fatty acids, which are beneficial to your health.

Unfortunately, it is also high in lignans, which reduce your free testosterone by mimicking estrogen in your body. In addition it mimics the 5-a reductase enzyme. This converts testosterone into dihydrotestosterone, which, although useful, lowers your testosterone level.


beer bottles on the table testosterone boosting foodsIt will come as no surprise that excessive consumption of alcohol will lower your testosterone levels. It simply reduces the ability of your body to function properly.

Keep your intake to just 1 or 2 drinks per day to prevent alcohol from having a negative effect on your testosterone levels.

The Bottom Line

Testosterone is an essential part of the male body, and to a lesser extent, the female one. While it is possible to take testosterone boosting supplements, it should not be necessary unless your testosterone levels are exceptionally low.

The critical thing to discover is not the best testosterone boosting foods! You actually need to find out what your testosterone level is.

If you get a low reading, your doctor may suggest testosterone replacement therapy. It is worth joining us at the Fit Father Project and trying to improve your testosterone level naturally first.

There is no point in having medication when you can boost your levels just by eating the right foods.

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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