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  • Writer's pictureRachel Davies

What to eat and do to Optimise Testosterone Levels

Testosterone is crucial for men's health, affecting muscle mass, bone density, mood, and energy levels as well as sexual function and reproduction. Maintaining optimal testosterone levels is essential for overall well-being and peak performance. I often see men in my clinic struggling with low libido, low mood and fatigue. Below I explore the reasons for low testosterone and how we can prevent it.

Supporting testosterone levels is always a key feature of my work. Here are some of the key strategies we use to optimise testosterone through nutrition and lifestyle:

What to Eat

  1. Balanced Diet: Prioritise a diet rich in whole foods. Ultra processed foods have no place in our testosterone-optimising plan - this is a fundamental part of supporting balanced sex hormones. What to eat: lean proteins, healthy fats, and complex carbohydrates to support blood sugar balance.

  2. Healthy Fats: Essential for testosterone production, healthy fats should be a staple in your diet, these fats provide the necessary building blocks for testosterone synthesis. What to eat: Avocados, nuts, seeds, olive oil, and fatty fish like salmon.

  3. Zinc and Magnesium: Crucial for testosterone production, zinc and magnesium should be part of your daily intake.  These essential minerals are low in the typical Western diet so ensuring regular intake is important for optimal hormone levels. What to eat: Foods high in zinc include shellfish, meat, poultry, whole-grains, nuts and seeds. Magnesium-rich foods include leafy greens, nuts, seeds, and whole grains.

  4. Vitamin D: Known as the sunshine vitamin, Vitamin D is vital for testosterone production. Spend time outdoors in the sun and consider supplementation if your levels are low or chat to me via the link below and we can get your levels back to optimal. What to eat: Fatty fish and egg yolks.

  5. Antioxidants: Protect testosterone from oxidative damage by consuming antioxidant-rich foods. What to eat: berries, dark chocolate, and colourful vegetables are excellent choices.

  6. Avoid Excess Sugar and Processed Foods: High sugar intake and processed foods can lead to weight gain and insulin resistance, negatively impacting testosterone levels. Focus on whole, nutrient-dense foods instead that are minimally processed.

What to Do

  1. Regular Exercise: Engage in both resistance training and high-intensity interval training (HIIT). These forms of exercise are particularly effective at boosting testosterone levels. What to do: Aim for at least three sessions per week but don't overdo it. Overtraining places excess stress on the body that will negatively impact testosterone levels.

  2. Quality Sleep: Poor sleep can significantly lower testosterone levels. Aim for 7-9 hours of uninterrupted sleep per night. What to do: Establish a regular sleep routine and create a restful environment to enhance sleep quality. For more tips, head to my blog here.

  3. Stress Management: Chronic stress leads to elevated cortisol levels, which can suppress testosterone. What to do: Incorporate stress-reducing practices such as mindfulness, meditation, deep breathing exercises, and hobbies you enjoy.

  4. Healthy Weight: Maintaining a healthy weight is crucial. Excess body fat, particularly around the abdomen, is linked to lower testosterone levels. What to do: Combine a balanced diet with regular exercise to achieve and maintain a healthy weight.

  5. Limit Alcohol and Avoid Smoking: Excessive alcohol consumption and smoking can negatively impact testosterone levels. What to do: Moderation is key—limit alcohol intake and avoid smoking to support hormonal health.

These tips are just a starting point and typically it requires a more personalised approach to understand why testosterone is sub optimal in the first place. If you are interested in exploring this using my unique methodology - The CEO Nutrition Method - which combines nutritional therapy, health coaching and state of the art testing - then book in for a FREE introductory call here.

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