Contrary to what the supplement industry says, you don’t need a daily dose of horse pills or synthetic injections to jack up your Testosterone count to insane levels.
Lifestyle habits like exercise, sleep, and diet are the ultimate T influencers.
Speaking of diets, are you eating enough fat, or more specifically, monounsaturated fats? Despite what all the so-called health advocates would have you believe, certain fats are actually quite healthy for you in more ways than one. When it comes to testosterone, monounsaturated fats are a natural T booster.
What Is Saturated Fat and Why Is It Demonized?
In this day and age, saturated fat has been correlated with heart disease, high blood pressure, and elevated low-density lipoprotein (LDL) cholesterol.
While studies do confirm that too much saturated fat can cause premature ailments, it is an over generalization to say that the fat is, therefore, bad and should be completely removed from the modern diet
First of all, not all saturated fats are created equal.
They fall into multiple categories, monounsaturated fats being one of them. Fat that is saturated basically means that each carbon in its molecular structure has a hydrogen atom bonded to it. Some of these hydrogen molecules are absent in monounsaturated and polyunsaturated fats.
Saturated fats would fall somewhere in the middle if ranked from worse to best against other fats. Trans-fats are the worse of the worse and should be avoided at all cost; don’t consume them not even on your cheat day.
Saturated fats are in the middle as they can be beneficial and bad at the same time. As mentioned, too much saturated fat elevates coronary disease, arterial inflammation, and other health complications. They do, however, contain a high source of cholesterol; while too much cholesterol raises LDL levels, it is also a vital component for testosterone production.
Monounsaturated fats are the good guys that you want more of in your body.
Not only do monounsaturated fats raise testosterone, but they may also reduce the risk of heart disease. Essentially, you are reaping the benefits of saturated fats without having to endure the flip side of the coin.
What Makes Monounsaturated Fat Good?
Unlike its saturated cousin, monounsaturated fats are liquid at room temperature. Essentially, they are more fluid-like in structure and, therefore, pass more easily into your liver and out of your body.
Saturated and trans-fats by contrast, are solid and absorbed by the liver membrane upon ingestion. Inside the body, they cling onto the organ’s surface and hamper its ability to filter out harmful substances like LDL.
Okay, monounsaturated fats are excellent for your health, but how do they drive up my androgen levels?
In one study, 12 male subjects were subjected to 20 minutes of high-intensity exercise consisting of bench presses and jumping squats. After a five minute rest, their testosterone serum levels were tested. All subjects submitted a detailed report of the foods they consumed for 17 days straight prior to the exercise session.
The results showed that those who consumed a higher fat content, especially monounsaturated fats, exhibited the highest levels of free testosterone at rest. Surprisingly, those that consumed the highest levels of protein had the lowest T count. This runs in contradiction with the mainstream belief that high protein is essential for building lean muscle and maintaining peak athletic performance.
Monounsaturated Fats Are a Good Source of Vitamin E
With an intake of monounsaturated fats also comes a good dose of vitamin E. Why is this important?
It matters because it has everything to do with your testosterone count. Vitamin E is an antioxidant that destroys harmful free radicals that would otherwise bind to free testosterone.
The influence of vitamin E on testosterone was documented in a 1982 study. The research studied the effects of vitamin E in male lab rats. Those given a vitamin E supplement showed significantly higher levels of testosterone.
In addition, vitamin E has also been shown to protect lung cells and protect other vitamins from being destroyed by damaging oxidation reactions.
Taking a vitamin E supplement, though, is unnecessary as long as you get them from foods naturally high in monounsaturated fats.
Fill Your Dinner Plate With Monounsaturated Fatty Foods
Nuts and legumes are an excellent source of monounsaturated fat, so feel free to stuff your face with almonds, cashews, and the like; don’t worry, you won’t turn into a squirrel.
If going nutty for nuts isn’t your thing or you’re allergic, then not to worry; there are plenty of other food options chock full monounsaturated fats. Consider the following sources:
- Sunflower seeds
- Black and green olives, or olive oil
- Rice bran
- Cod liver oil
Even if these foods don’t exactly satisfy your taste buds, there are creative ways to incorporate them into your daily diet.
Why not turn those avocados into guacamole and spread them into your sandwich? Is your Cesar salad bland? Sprinkle some sunflower seeds and add a tablespoon of olive oil. It’s a heck of a lot healthier substitute than ranch or any other heavily processed salad dressing.
These foods should also be consumed raw and never cooked; heat destroys a lot of the micronutrients.
While the exact percentage varies depending on who you ask, roughly 40% of your total calorie intake should be from fats.
Also, try to consume more calories in the process. Trying to lose weight and boosting T levels are two different goals that you should not be attempting at the same time. Higher T levels, in fact, is linked to weight loss, so focusing on upping your testosterone may be the better emphasis for better overall body development.
The Lesson: More Monounsaturated Fat = More Testosterone
Monounsaturated fats are a man’s blessing because it gives him a natural source of elevating his androgen levels without having to resort to medication or needles.
Surely, you can get in a handful of peanuts here and there or make an avocado dip for those tortilla chips. This little dietary change is easily manageable, and the payoff is huge if you suspect your T levels may be on the low end.