It's a delicate topic. Here's what to do, and more importantly, what not to do, to increase your testosterone levels through diet.
Is there a way to increase testosterone levels, or at least optimize them, just through diet? Testosterone is a sexual and reproductive barometer. Partially, it responds to stimuli from the environment.
When it comes to diet, the question is: is there enough food to support your metabolic needs? Not too little or too much? If so, testosterone secretion increases.
Metabolism wants Goldilocks effect when it comes to testosterone. That is why those who are sedentary and fat, but also the bodybuilders defined "to the bone" before a competition, do not want sex and have bad erections.
So the first thing about diet and testosterone that you have to take is this: I don't reduce calories too much for too long. The same is true for any of the 3 macronutrients (proteins, carbohydrates, fats), regardless of the number of calories eaten. These reductions can kill your testosterone. The second thing is to balance your workouts with your recovery.
But it is a nuanced subject, no nutritional practice being in black or white. Slightly overweight individuals can follow ketogenic diets and record positive changes in testosterone levels. The same diet can cause libido problems, muscle growth and erections, to other people. The discrepancy is explained by the individual
If there were any coarse general rules they would be:
I do not reduce fat below 20% of the diet.
I do not reduce carbohydrates below 30% of the diet.
Maintains protein in over 20% of the diet.
A proportion of 40-30-30 (carbohydrates-protein-fat) is good if you want muscle mass or participate in sports competitions. A ratio of 30-40-30 is good if you want to lose weight.
Some studies show that if you have a deficiency of magnesium, zinc, or vitamin D, you may increase testosterone if you take ZMA, along with a dose of 2000-5000 U.I./ day (taken with the highest mass of the day) of vitamin D.
1.Stay away from being too defined or too fat.
2.Beware of too high calorie or macronutrient imbalances.
3.Train enough, but not too much!
If your testosterone level is optimized, you will feel it. You will be more focused. You will perform better in the gym and you will recover very well after the effort. You will have less fat and will feel. And your penis will be more responsive and resistant!