Tip Can You Boost Testosterone with Diet Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Diet & Fat LossEating Tip Can You Boost Testosterone with Diet It' s a tricky topic Here' s what to do and more importantly what not to do by Dr Jade Teta July 11, 2019January 7, 2022 Tags Diet & Fat Loss, Feeding the Ideal Body, Nutrition & Supplements The Testosterone Boosting Diet Is there a way to boost testosterone, or at least optimize it, via diet alone? First off, think of testosterone like a sex and reproduction barometer. It's partly responding to the environmental inputs. When it comes to diet, the question is: Is there enough food to drive metabolic demand? Not too little and not too much? If so, bring on the T! The metabolism wants the "goldilocks effect" when it comes to testosterone. This is why fat couch potatoes and ripped, show-ready bodybuilders have no motivation, no desire for sex, and soft, non-responsive, or less reliable erections. So, the first thing to remember is, don't go too low for too long in any one of the macronutrients (protein, carbs, and fats). That can be a T killer. The second thing is to balance training with recovery. But this topic is a nuanced one, and I don't want to come down too hard on any one dietary practice. I've seen slightly overweight individuals go on keto diets and measure notable positive changes in T levels. I've seen that same diet cause issues in libido, muscle gains, and erections. The discrepancy is explained by the individual. If I had to give a general rule of thumb (which is usually dangerous and stupid), I'd say... Don't go below 20% fat. Don't go below 30% carbs. Keep your protein above 20%. A 40-30-30 (carbs-protein-fat) ratio if you're trying to gain muscle or compete in a sport is great. A 30-40-30 macronutrient ratio if you're wanting to lose fat is good for most. Oh, and some studies suggest that if you're low in magnesium, zinc, or vitamin D you may get a T boost from supplementation. ZMA along with appropriate sun exposure and 2000-5000 IU vitamin D daily (take with your biggest meal) may be some good insurance. So to repeat... Stay away from extremes in leanness and extremes in fatness. Stay away from extreme macronutrient and calorie imbalances. Train enough, but not too much. If your T is optimized, you should feel it. Your brain will be focused and driven. Your exercise performance and recovery will be on point. You'll be lean and feel fit. And your penis will be responsive, recharged, and resilient. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Eating Lean vs Shredded The Cold Hard Truth Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know. Bodybuilding, Feeding the Ideal Body, Nutrition & Supplements Akash Vaghela November 3 Eating 16 Nutrition Facts Dr. Roussell brain-dumps sixteen facts, tips, and interesting tidbits about food and supplements. Diet Strategy, Dietary Myth Busting, Feeding the Ideal Body, Nutrition & Supplements Mike Roussell, PhD November 27 Eating The Best Diet Plan for a Natural Bodybuilder A natural bodybuilder or athlete can't eat like a drug-using pro. Here's the smart lifter's diet plan for losing fat or building muscle. Diet Strategy, Dietary Myth Busting Christian Thibaudeau May 8 Diet & Fat Loss Tip Cheat Meals – A Rant When do you get a cheat meal when dieting? When you deserve one. And you probably don't deserve one yet. Here's why. Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements, Tips Paul Carter May 14