Play a word association game with “testosterone” and chances are the first words that will come to mind are “muscles,” “libido,” and “erections.” And that’s for good reason: The male-trait hormone does play a role in everything from muscle mass to sexual sturdiness. We could certainly argue that when it comes to men’s identity, satisfaction, and sexual health, testosterone is one of the chemical keys. But there’s also some misinformation swirling around about testosterone.
For one, it’s not just a male hormone; women’s libido is also tied to adequate amounts of testosterone. Next, some believe a quick-fix dose of testosterone supplement or cream is all that’s required to address low testosterone. But the fact is that many things—such as strength training and the food you eat—can boost T levels. And although supplementation can work for some, many variable factors (including the role of other hormones) could be causing symptoms like high fatigue, erectile dysfunction, and low sex drive.
Some automatically assume that experiencing certain symptoms at a certain age is the result of low testosterone. The fact is, many factors can cause these symptoms, including side effects from meds, unrelated conditions, other hormonal fluctuations, a decrease in quality blood flow, and more. Which is to say: Just because you’re a certain age (say, around 50) doesn’t necessarily mean that you’re going to suffer from the equivalent of “menopause” with low testosterone. Yes, we do gradually lose T as we age. But that doesn’t mean that normally steel-solid body parts will suddenly turn to Jell-O.
If you do experience machine malfunctions in the bedroom or you notice you’ve lost a little zip, the first step isn’t to knock on the door of the T-doc. It’s to have a thorough examination that will get to the root of your troubles.
Nonetheless, naturally trying to bolster your testosterone can pay dividends in the way you feel, look, and function. The When Way, of course, focuses on food boosts that will up your testosterone levels. In fact, being overweight is associated with lower testosterone levels, while losing weight can boost them, so if you’re eating the When Way, you should be on your way.1
The ultimate testosterone-boosting dinner looks like the following:
Bowl of fruit. This should include grapes, pomegranate, and chunks of watermelon. Researchers have found that resveratrol, a compound found in grape skins and red wine, could improve levels of testosterone, as well as improve the ability of sperm movement (known as motility).2 Resveratrol supplements do not seem to lead to absorption of as much active ingredient in your body as getting it from food. A pilot study suggested that pomegranate juice may be worth trying for men with erectile issues.3 And watermelon, although not specifically raising T levels, is rich in L-citrulline, an amino acid that promotes the production of nitric oxide.4 Nitric oxide can help open up blood vessels and is an important part of the erectile process.
Cabbage sprinkled with pumpkin seeds. Cabbage and other cruciferous vegetables contain a chemical that may help lower estrogen levels, which may be beneficial for preventing prostate cancer.5 As for the seeds, they are filled with zinc. Zinc deficiency is associated with low testosterone.6 If you prefer, use garlic instead of pumpkin seeds; a Japanese study found that garlic contains a compound that helps lower the stress hormone cortisol while increasing testosterone levels in rats.7
Salmon. Besides being one of the world’s most perfect foods, it’s high in vitamin D, which a small study found may be key for boosting testosterone.8 Plus, it will help keep the blood vessels clear, making way for the penis to do the job you want it to do.