More and more evidence shows that testosterone is essential for sexual development, sexual drive, bone mass, muscle synthesis, memory, and emotions.
A balanced diet helps libido and fertility
A high-fat diet reduces libido
Researchers Dr. Karma Pearce and Professor Kelton Tremellen have discovered a direct connection between diet and testosterone, that is, men’s dietary habits will affect men’s basic sex hormones. This study first found that supplementing protein and whey protein can increase serum testosterone levels. High fat in the diet, whether it is “bad” fat or “good” fat (such as healthy monosaturated fats such as olive oil), will reduce testosterone. generate. This is different from the previous view that eating more monounsaturated fats in the “Mediterranean diet” is beneficial to health.
Sufficient testosterone secretion can reduce the risk of cardiovascular disease and delay the menopause of women. Appropriately increasing the secretion of testosterone in the body can achieve the best physical condition, and the exercise performance and muscle synthesis speed will be greatly improved. The testosterone level in the body is the highest before getting up in the morning, and the libido is also the highest at this time. Recent studies by Australian scientists have shown that a low-fat and high-protein diet can increase male testosterone levels (The Effect of Macronutrients on Reproductive Hormones in Overweight and Obese Men, Nutrients, 2019; 11 (12): 3059).
High-fat diet is bad for sperm and fertility
They also found that the Western diet based on fast food reduced the testosterone level in the human body by 25% after 1 hour of eating, and even 4 hours after eating, the testosterone level has not returned to the fasting baseline level. Dr. Karma Pearce said: “We also found that compared to the fasting state, the consumption of protein (the protein in the egg white) increased the level of testosterone hormone by 4 times. Compared with the control group, the combination of protein and poor saturated fat can improve the bad fat. Impact on testosterone levels.” The results of the study indicate that a high-fat diet has a negative impact on sperm production and fertility.
A balanced diet and trace elements can ensure the level of testosterone
The study tested eight dietary options:
Polyunsaturated fat
Monounsaturated fat
Refined carbohydrates (orange juice)
whey
Egg white
Mixed meals of polyunsaturated fats and refined carbohydrates
Mixed meal of polyunsaturated fat and egg white
A mixed meal of refined carbohydrates (orange juice) and egg whites
Four blood/hormonal analyses were performed before eating, and blood/hormonal analyses were performed every hour for five hours after eating. Studies have shown that a balanced ratio of protein, carbohydrate, and fat in the daily diet can keep testosterone hormone levels in the body at a long-term high level. At the same time, the intake of trace elements must not be ignored. Zinc is one of the trace elements that has the greatest impact on the testosterone hormone. People who are chronically deficient in zinc have almost doubled their testosterone levels after supplementing enough zinc within three months! Other trace elements such as magnesium and chromium can quickly increase testosterone levels.
