Home » Health » Testosterone » The Truth About Red Meat And Testosterone Levels

The Truth About Red Meat And Testosterone Levels

An image of steaks being cooked on a grill

Red meat is the most masculine thing you can eat.

Your testosterone levels can be affected by a variety of things, but nutrition is by far one of the biggest influencers. In order to maintain a diet that boosts and maintains your T levels, supports muscle growth, and helps slim down body fat, it is essential to learn about what macronutrients your body needs. Evaluating your personal dietary needs is a crucial part of getting fit and staying healthy.

Many people who are looking to increase their T levels make the mistake of assuming that all carbs and fats need to be cut out of the diet, and a protein focus should be taken instead. Consequently, these people tend to lack the right molecular building blocks to create a good balance of testosterone and have a healthy endocrine system.

The most important thing to remember is that maintaining a good diet to improve testosterone is a balancing act. Protein is good, but so are carbs and certain types of fats. Cholesterol, which has unfortunately been blackballed by a few “health gurus”, is actually one of the key ingredients your body needs to create testosterone [1]. At the end of the day, proper nutrition plays a vital role in boosting your testosterone, and knowing how and why will help you achieve your fitness goals.

In addition to this, it’s been found that the lower the ratio of polyunsaturated fatty acids to saturated fatty acids, the higher testosterone levels climb. Healthy saturated fats can be found in meat and dairy products. So, the best way to consume fat if you are looking to amp up your T levels is to eat naturally and focus on saturated and monounsaturated fatty acids [1].

Red Meat Benefits

Red meat (like beef) is a great choice for men looking to increase their testosterone because it is simply packed with nutritional benefits, the least of which include high cholesterol and saturated fat levels. Cholesterol, while shunned by many misinformed people, actually plays a vital role when it comes to the biological production of the hormone testosterone.

In the body, cholesterol is the input of a process that converts the molecule into testosterone. Many people assume that all cholesterol is equally terrible for your heart health and fat storage, but there are actually two distinct types of cholesterol. High-density lipoprotein (HDL) is beneficial for your health, whereas low-density lipoprotein (LDL) is what we know to be damaging. Being able to differentiate between these two and watch your diet based on this can do wonders for your T levels.

Red Meat and Testosterone

The best way to raise your T levels isn’t through pharmaceuticals, steroids, or any so-called “miracle pill”. The right method for increasing your testosterone is based on eating right, training right, and supplementing naturally where you need it to maximize your personal anabolic growth [2]. The process might not be instantaneous (nothing really is), but your results will show faster than you expect.

As far as nutrition goes, a healthy balance of high-density lipid cholesterol, protein, carbohydrates, and a few key fats, is necessary for promoting higher testosterone levels, which can lead to less fat retention, increased muscular growth, and improvements in mood.

Fats are a little confusing to understand when it comes to testosterone-boosting nutrition. High body fat is considered to be pretty harmful to testosterone levels, but fats are a crucial tenet of the human diet, and are surprisingly, not all bad guys. In fact, monounsaturated fats have been shown to correlate positively with higher testosterone levels. These fats are often found in fruits and nuts, like avocados and walnuts.

Red meat is also an amazing source of the trace mineral zinc, which helps boost testosterone levels by promoting blood circulation and increasing levels of nitric oxide (the erection-inducing compound). Vitamin B12, which is key in promoting good mental health, is also found in most red meat. Red meat is a great way to get your daily recommended dose of iron as well, which can help ward off anemia, a blood disorder that can disrupt normal, healthy biological function in the body [3].

Recipe: Grilled Steak with Avocado Sauce

This recipe is packed with good fats from red meat and avocado, and is delicious. Win-win.

Serves 2-4


1 ½ teaspoon garlic powder
1 ½ teaspoon ground cumin
¾ teaspoon kosher salt
½ teaspoon chili powder
½ teaspoon onion powder
1 ½ pounds flat iron (beef) steak
1 avocado, skin and pit removed, diced
1/3 cup chopped cilantro
2 cloves garlic
1 tablespoon red wine vinegar
2 tablespoons olive oil
½ teaspoon kosher salt
juice from 1 lime


Combine first 5 ingredients in a bowl. Rub all over the steak.
Preheat the grill to medium heat.
Place remaining ingredients in a food processor and process until smooth. Place in refrigerator until ready to use.
Cook steak about 5 minutes per side for medium rare. Transfer to a plate and allow to rest for 10 minutes.
Slice steak and spoon avocado sauce over the top. Serve.


There is a reason behind the stereotype of red meat being a manly food. Red meat is one of the best foods to eat if boosting testosterone levels is your fitness goal. Not only is it a great source for zinc, saturated fats, and protein, but it also is filling and has enough cholesterol to amp up testosterone production in the body. While red meat may not be the best recourse for calorie cutting in your diet, it’s super important for proper nutrition and it works (along with proper exercise and diet) just as well as any “testosterone-enhancing gel” that is marketed towards guys with criminally low T levels. Naturally enhanced testosterone sure sounds better than pharmaceuticals, and in this case, it tastes better, too.


Matthews, M. (n.d.). 6 Ways to Naturally Boost Your Testosterone Production. Retrieved August 21, 2015, from http://www.muscleforlife.com/9-ways-to-naturally-boost-your-testosterone-production/
Kresser, C. (2013, March 1). Red Meat: It Does a Body Good! Retrieved August 21, 2015.
Grilled Steak with Avocado Sauce Recipe. (2010, July 19). Retrieved August 21, 2015, from http://www.lifesambrosia.com/2010/07/grilled-steak-with-avocado-sauce-recipe.html


Check Out UMZU's Supplement Line!

From gut health to proper blood flow, UMZU's supplement line is aimed at helping men and women everywhere heal their body from the inside out.

Christopher Walker

Christopher Walker is a co-founder of UMZU and creator of the Thermo Diet. He is the first person to get a Duke Neuroscience degree in 3 years. After naturally solving his own health complications with a brain tumor as a teenager, he has devoted his life to creating all-natural products and education to help men, women, children and pets to improve their own health naturally using science-backed research.
Scroll to Top