Whenever I talk about the goal level of testosterone being 800-1200, which of course is…
One interesting topic of discussion has always been:
“How often can I eat x, y or z food? I know it boosts testosterone. I know this stuff is powerful. But won’t issues eventually arise if I eat too much/many, too often?”
I want to preface this by saying that you can’t give categorical, all-encompassing answers because everyone’s body is different, has different tolerances, metabolisms, and needs.
HOWEVER, you can give broader recommendations, and when you get this stuff right and implement it into your life the results can be life-changing. We’re talking:
- Rapid fat loss
- More energy/clarity/focus while doing you’re work (no more brain fog)
- Easier recovery/muscle gain/faster improvements in cardiovascular performance
- Instant boost in sex drive
- Instant boost in attractiveness
- Better sleep quality (magnesium, zinc, b6, other minerals)
Things can change very quickly when you get your diet right, and pair it with a strong training program and strong work/productivity routine.
Suggested Frequency By Food Type
The dangers with some foods can absolutely depend on food quality, especially things like seafood. Some foods will also cause issues if you have underlying inflammation – eggs may cause issues with LDL cholesterol (in a meaningful way – when your CRP is high you don’t want to be eating yolks), and too many greens could cause digestive issues.
But in this article I’m going to assume the food quality is at least fairly good.
Eggs can be eaten up to 6x per week, as they’re such a fantastic, nutrient-dense testosterone all-rounder. This is assuming you DO NOT have underlying inflammation. If you do have inflammation due to being obese, or consuming too much sugar/alcohol, or age-related factors, please see a doctor and stay away from yolks for a while.
Liver, Onion & Garlic
Liver, onion & garlic is an excellent combination for testosterone, and can be had up to 2x per week. Beyond this and you’re likely to overdo the vitamin A. Feel free to add some broccoli/cauliflower to this meal (I certainly do), and you’ve got a serious testosterone cocktail here.
Meat in general (red, white, organ) can be eaten up to 6x per week, once again because of the micronutrients, but also the protein and satiation effect, which makes it so much easier to lose body fat. This is key when you combine it with Intermittent Fasting and a good activity level for rapid fat loss.
Again though, I wouldn’t have red meat (including liver) more than 3x per week. Feel free to have as much turkey, duck, pork, and chicken thighs as you like within your caloric budget. Chicken breast is also great as long as you’re pairing it with plenty of omega 3 so as to not upset the 3:6 ratio and raise inflammation levels. This could be through omega 3 capsules or fatty fish.
This is mostly fatty fish, and you can definitely get this 2-3x per week. Overdoing it can potentially lead to mercury issues, so the focus is getting as much quality omega 3 and vitamin D as possible throughout the week.
By the way if you need to top up your vitamin D, magnesium, zinc, and/or want a strong source of boron, check out Testogen here. It’s a great all-rounder that fills in the gaps and will accelerate your testosterone progression.
These are critical for estrogen control via direct effects, and the indirect effect from fat loss. Also a strong source of magnesium, vitamin C, and various other anti-inflammatories. It would be ideal to get cruciferous veggies 4-6x per week in the evenings. Broccoli, cauliflower or sprouts.
If you struggle to tolerate them, don’t give up just yet. Start off with tiny portions. TINY. One stem of broccoli, or 1-2 sprouts at lunch. Same thing at dinner. See how your body responds.
THEN up the portion once issues have subsided. Often the issue isn’t the food, it’s the quantities in which people are consuming them. These foods are too powerful for both fat loss and testosterone to just give up on because a carnivore brainwashing book told you to.
Applying This To Your Own Diet
The above are just some general rules to follow. If you’d like to really get into the nitty gritty cooking side of things, I have an entire Cooking Manual that shows you all the best meals you can cook. Assuming you don’t pick red meat every single time, there’s essentially limitless combinations of meals you can cook in there.
Meals like the:
- Salmon & broccoli bake
- Steak, eggs & roast potatoes
- Greek lamb chops with yoghurt
- Mackerel & egg salad
Are just 4/20 total meals inside the manual.
If you want a bulletproof guide to giving yourself the Testosterone Fundamentals (cholesterol, healthy fats, low sugar, fat loss etc.) then you’ll want to get the manual and actually apply it to your own life.
Some of the meals literally take five minutes to create.
It’s a no-brainer.