What’s The Best Diet For Increasing Testosterone & Muscle Mass For 2024?

Despite the popularity of keto, intermittent fasting, carnivore, or vegan diets these days, the best diet for increasing testosterone and keeping estrogen low is a “bodybuildingdiet.

If your goal is to optimize your hormones and testosterone levels you need:

  • Protein – preferably animal source: whole eggs, free-range chicken, wild-grown salmon, or beef
  • Carbs – to lower cortisol by increasing insulin, decrease SHBG and increase free testosterone. Rice, yams, lentils, some grains,
  • Fats – 15 to 20 grams of olive oil, coconut oil or MCT

You can not “exclude” any one of these macros.

On days when you are exercising and burning calories, you can increase carbs, on the ones you don’t you have fewer carbs.

I’m a firm believer that you can’t absorb all your nutrients in a 4-hour window, so try to spread your meals during the day to improve absorption.

Keep it simple and clean. Avoid alcohol, try to sleep enough, and lower stress.

Include some natural supplements to boost testosterone and decrease estrogen.

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