Testosterone is one of the most vital hormones needed for packing on good muscle and keeping off the fat. One of the biggest killers to your testosterone levels is the hormone Cortisol aka the Stress Hormone. Find out which foods you can eat to increase your testosterone and decrease your cortisol levels!

1. Garlic

Although garlic is a surefire way to miss out on a few intimate kisses and close conversations, it is a powerful herb that will ramp up your testosterone levels and decrease your cortisol at the same time!

The reason for this is because Garlic contains a compound known as allicin which is known to relax blood vessels and reduce cortisol production (1). In addition, diallyl-disulfide another compound derived from garlic increases the concentration of Luteinizing Hormone (LH) which regulates testosterone production (2).

2. Eggs

Although not possible for everyone to eat due to intolerances and “vegan” preferences, Eggs have been an obvious choice of weapon for bodybuilders, gym goers and just everyone trying to lean up and pack on muscle.

Eggs (namely the yolk) contain vitamin D3 which studies have shown to increase testosterone levels (3). This coupled with the fact that eggs are a complete protein makes eggs a go-to choice if your intentions are preserving and growing muscle mass.

3. Cruciferous Vegetables

Broccoli, Brussels Sprouts, Cabbage and Cauliflower are all foods that you should consider eating on a daily basis! These vegetables contain a compound known as Indole-3-carbinol which help men excrete excess estrogen (female hormone) by up to 50% and increase the amount of testosterone readily available to cells (4).

On a side note, men with high levels of estrogen suffer with; bloating, swelling, tenderness and more fat around the chest, decreased sex drive and weight gain.

4. Spinach

Popeye the sailor man was onto something when it came to downing a can of spinach!

Spinach contains high levels of magnesium which has a host of benefits most notably regulating Calcium, Potassium and Sodium. Magnesium also plays a vital role in muscle development and reproductive health, studies show that supplementing with magnesium increase testosterone levels (5).

5. Mushrooms

Mushrooms play a similar role to cruciferous vegetables. They help contain chemicals that inhibit the production of Aromatase. Aromatase is an enzyme that converts androgens (male hormones including Testosterone) into estrogen (6). Estrogen prevents testosterone from binding to androgen receptors and being used efficiently.

Bottom Line

Maintaining healthy Testosterone levels isn’t just beneficial to muscle growth, it is also vital for reproductive health, fat distribution, bone mass and the production of red blood cells. So, head to the store and stock up on the above foods!