Time to dive into a more
in-depth overlook of your diet. I’ll be
going over what your DIET should
contain.
There are certain nutrients some foods
hold that have been shown to boost,
maintain and promote testosterone
growth.
I will go over them and give prime
examples of foods and supplements that
contain them.
USE AS A GUIDE
USE THIS DOCUMENT AS A GUIDE.
YOU DON'T NEED EVERY NUTRIENT LISTED, BUT EACH ONE CONTRIBUTES TO HIGHER
TESTOSTERONE LEVELS.
READ THROUGH IT, SEE WHERE YOUR DIET IS LACKING, WHAT FOOD EXAMPLES ARE
AVAILABLE TO YOU.
WITH THIS GUIDE, YOU'LL BE ABLE TO CRAFT YOUR OWN PERSONALIZED TESTOSTERONE
BOOSTING DIET.
USE WISELY...
PROTEIN
YOU WANT TO GET INTO THE RIGHT FRAME BEFORE ATTEMPTING TO SLEEP, YOU DO
THIS BY CLEARING YOUR MIND AND RELAXING YOUR BODY.
HERE’S A FEW WAYS YOU CAN ACHIEVE THIS:
GETTING A MODERATE AMOUNT OF PROTEIN IS A MUST FOR ANY MAN. AS LONG AS
YOU’RE NOT OVERDOING IT AND NEGLECTING OTHER ASPECTS OF YOUR DIET, IT HELPS
PRODUCE HEALTHY TESTOSTERONE LEVELS. THE BIGGEST BENEFIT, THOUGH, IS THE
VITAL ROLE IT PLAYS IN MUSCLE GROWTH AND MAINTENANCE. ANY MAN LOOKING TO
BUILD A STRONG BODY NEEDS PROTEIN.
HERE ARE SOME EXAMPLES OF FOODS RICH IN PROTEIN:
RED MEATS(ESPECIALLY GOOD FOR TESTOSTERONE - HIGH IN ZINC AND VITAMIN D)
FATTY FISH - SALMON & TUNA (RICH IN VITAMIN D)
ORGANIC POULTRY (CONTAINS ZINC)
UNREFINED
CARBS
HIGH CARBOHYDRATE DIETS HAVE BEEN DIRECTLY LINKED TO INCREASING
TESTOSTERONE LEVELS. BUT THE MAIN REASON YOU’LL WANT CARBS IS TO
GENERATE THE ENERGY NEEDED TO PERFORM TESTOSTERONE-INCREASING
ACTIVITIES. WHEN LOOKING FOR CARBS, YOU’LL WANT TO FOCUS ON UNREFINED
CARBS THAT ARE HIGH IN FIBER.
HERE ARE SOME EXAMPLES OF UNREFINED CARBS:
WHOLE GRAINS (BROWN RICE, QUINOA)
LEGUMES (KIDNEY BEANS, WHITE/BLACK BEANS)
DARK GREEN LEAVES & VEGETABLES (SPINACH, KALE, BROCCOLI)
WATER
HERE ARE SOME EXAMPLES OF UNREFINED CARBS: WHOLE GRAINS (BROWN
RICE, QUINOA) LEGUMES (KIDNEY BEANS, WHITE/BLACK BEANS) DARK GREEN
LEAVES & VEGETABLES (SPINACH, KALE, BROCCOLI)
CHOLESTEROL
IT’S TIME TO GET INTO WHAT WILL REALLY SET YOU APART FROM THE MASSES.
THERE IS A STIGMA AROUND CHOLESTEROL BEING BAD FOR YOU. THE OPPOSITE
IS TRUE. IF YOU’RE SERIOUS ABOUT BOOSTING YOUR TESTOSTERONE, HEALTHY
CHOLESTEROL INTAKE IS A MUST.
HERE ARE SOME EXAMPLES OF FOODS RICH IN CHOLESTEROL:
EGGS (ONE OF THE BEST FOODS FOR INCREASING TESTOSTERONE - RICH
IN CHOLESTEROL, VIT. D & PROTEIN)
MACADAMIA NUTS & BRAZIL NUTS
BUTTER (ANOTHER TESTOSTERONE BOOSTING FOOD - HIGH IN
CHOLESTEROL & SATURATED FATS)
BORON
BORON IS A MINERAL THAT INCREASES THE METABOLISM OF THE TOTAL
TESTOSTERONE IN YOUR BODY TO FREE TESTOSTERONE. SIMPLY PUT, BORON
HELPS YOU WITH TESTOSTERONE GROWTH.
HERE ARE SOME EXAMPLES OF FOODS CONTAINING BORON:
AVOCADO (CONTAINS BORON AS WELL AS HEALTHY FATS AND
MAGNESIUM)
NATURAL HONEY (INCREASES THE SERUM LEVEL OF TESTOSTERONE)
ZINC
THE RIGHT AMOUNT OF DAILY ZINC INTAKE HAS BEEN PROVEN TO INCREASE
TESTOSTERONE. MAKE SURE YOU’RE INGESTING A HEALTHY AMOUNT AND OVER
TIME YOU’RE SURE TO SEE THE EFFECTS.
HERE ARE SOME EXAMPLES OF FOODS RICH IN ZINC:
OYSTERS
RED MEAT
POULTRY
MAGNESIUM
ALONG WITH ZINC, MAGNESIUM IS ANOTHER COMPONENT YOU’LL WANT
TO LOOK FOR IN YOUR DIET. YOU’LL NOTICE AN OVERLAP WITH SOME OF
THE CARBS I MENTIONED. THIS IS GOOD.
HERE ARE SOME EXAMPLES OF WHAT YOU CAN INGEST FOR MAGNESIUM:
DARK-GREEN, LEAFY VEGETABLES
WHOLE GRAINS
FLAVONOID
ANTIOXIDANTS
FLAVONOID ANTIOXIDANTS HELP PROTECT TESTOSTERONE-PRODUCING CELLS
FROM DAMAGE AND INCREASE TESTOSTERONE PRODUCTION. A SHIELD AND A
SWORD AT ONCE. USE IT.
HERE ARE SOME EXAMPLES OF FLAVONOID ANTIOXIDANTS:
POMEGRANATE
BERRIES
CHERRIES
RAW ONIONS
SATURATED
FATS
WHILE YOU’LL WANT TO AVOID UNSATURATED FATS, A REASONABLE
AMOUNT OF SATURATED AND MONOSATURATED FATS IMPLEMENTED IN
YOUR DIET WILL HELP INCREASE YOUR TESTOSTERONE LEVELS.
HERE ARE SOME FOODS I RECOMMEND TO MAKE THE MOST OUT OF THIS:
BUTTER
FATTY MEATS
FATTY FISH
VITAMIN D
THIS VITAMIN IS ONE OF THE MOST SIGNIFICANT FACTORS IN
TESTOSTERONE GROWTH.
IT’S SO VITAL THAT YOU’LL SEE IT APPEAR IN OTHER REALMS,
OUTSIDE OF NUTRITION. BUT SUNLIGHT ISN’T THE ONLY WAY TO
GET THIS VITAMIN; YOU MAY LIVE IN DARK GLOOMY AREAS OF
THE WORLD.
THERE ARE BOTH FOODS AND SUPPLEMENTS THAT WILL HELP YOU
WITH YOUR VITAMIN D INTAKE.
HERE ARE A FEW OF THE FOODS THAT ARE RICH IN THIS VITAMIN:
EGGS
SALMON & TUNA
BEEF LIVER
ORANGE JUICE WITH FORTIFIED VIT. D
VIT. D SUPPLEMENTS
SUPPLEMENTS
SUPPLEMENTS ARE AN EFFICIENT WAY OF GETTING EXACTLY WHAT YOU NEED.
IT’S IMPORTANT TO MAKE SURE YOU’RE TAKING THE RIGHT AMOUNT FOR YOUR
BODY, THAT GOES FOR EVERYTHING ON THIS LIST, BUT ESPECIALLY SO FOR
SUPPLEMENTS, DUE TO HOW EASILY THEY’RE INGESTED. CONSULT A DOCTOR IF
NECESSARY.
HERE ARE SOME TESTOSTERONE-BOOSTING SUPPLEMENTS:
VITAMIN D
COD LIVER OIL
TONGAT ALI (SIGNIFICANTLY INCREASES TESTOSTERONE + IS ANTIESTROGENIC)
ZINC (INCREASES FREE TESTOSTERONE)
MAGNESIUM (INCREASES TOTAL TESTOSTERONE)
BORON (REDUCES EXCESS ESTROGEN + INCREASES TOTAL
TESTOSTERONE)
OTHER
HERE ARE A FEW ADDITIONS YOU CAN MAKE TO YOUR DIET THAT HAVE BEEN
SHOWN TO INCREASE TESTOSTERONE LEVELS:
GINGER
BANANA
GRAPES
PROBIOTICS
LOW-FAT MILK WITH FORTIFIED VIT. D