Raise Your Testosterone Levels With These 10 Super Foods

It’s no secret.  Testosterone is the key to building muscle.

Stress, inactivity and smoking can all lead to low Testosterone levels, but eating the wrong foods is testosterone’s No. 1 enemy.  But, you don’t have to jam a needle in your ass to fix it.  Eat the following 10 foods to boost your testosterone in a natural, safe way and your muscles will grow.

1| Broccoli

What’s Inside:

Indole-3-carbinol, fiber

How it works:

Elevated estrogen levels are bad.  They interfere with muscle growth and lead to fat accumulation.  Indole-3-carbinol has been shown to cut the largely female hormone estradiol in half for men.

How To Get It:

Eat as many servings of broccoli as you can.

2| Cabbage

What’s Inside:

Indole-3-carbinol, fiber

How it works:

The same estradiol-restricting properties as broccoli, plus cabbage is high in fiber. Fiber is great for controlling weight, as it prevents the consumption of fattier foods.

How To Get It:

Sauerkraut on your brats, grilled fish tacos with cabbage and have a side of slaw with light mayo.

3| Brussels Sprouts

What’s Inside:

Indole-3-carbinol, fiber

How it works:

Are you seeing a pattern?  Specifically target bad estrogen and pack in that fiber.

How To Get It:

Just eat the damn things.  If you think they taste good, you’re lying.

4| Garlic

What’s Inside:

Allicin

How it works:

Garlic’s active ingredient enhances testosterone levels and inhibits cortisol.  Cortisol competes with testosterone and breaks down muscle tissue.

How To Get It:

Season other foods with garlic.  Or roast whole cloves for a delicious meal.

5| Oysters

What’s In It:
Protein, magnesium and zinc

How it works:
They increase your physical endurance because oysters pack more zinc than almost any other food source just six gives you almost seven times the RDA and zinc plays an integral role in muscle growth and testosterone levels.

How To Get It:

Eat a serving of oysters once a week, raw, cooked or canned.  Skip fried.

6| Lean Beef

What’s Inside:

Protein, iron, magnesium, zinc, saturated fat

The Facts:

Beef has what’s important high protein and zinc two nutrients key to optimizing testosterone and muscle-building.

How To Get It:

Lean steak is your friend.

7| Beans

What’s Inside:

Protein, fiber, zinc

The Facts:

The magical fruit does more than make you toot.  Tons of zinc, high in protein and fiber and low in fat.

How To Get It:

Baked beans, lima beans, navy beans and kidney beans are where it’s at.

8| Poultry

What’s Inside:

Lost of protein and little fat

The Facts:

High-protein diets have a positive impact on muscle mass and testosterone levels.  Chicken will get you there.

How To Get It:

Roast or grill skinless, boneless portions of turkey or chicken.

9| Eggs

What’s Inside:

Protein and cholesterol

The Facts:

Testosterone is synthesized from cholesterol.   Eggs are a source of pure, unadulterated cholesterol, and one recent study showed that the excess cholesterol in eggs isn’t as harmful as previously thought.  So start creating that testosterone.

How To Get It:

Start every day with 3-4 whole eggs.  If you’re really adventurous, do as I do and go for them raw – I have a hard time choking down solids in the morning.

10| Cottage Cheese

What’s Inside:

Protein with very little fat

The Facts:

One cup of 1% cottage cheese has more protein and less fat than a serving of lean beef or chicken and because it has casein protein it digests slowly making it the perfect before bedtime snack.

How To Get It:

Eat 1 cup of cottage cheese a day before bed.