For twenty weeks, the researchers fed young men zinc-deficient meals. Just don’t go overboard unless you’re ready to ditch your day job for a life in the gym. This may be why they’ve been a staple of the human diet for around 6 million years. That’s a huge boost for your body’s ability to build lean muscle, stay energized, and keep your thyroid pumping along nicely. Incorporating eggs strategically into your diet can enhance testosterone production naturally. The egg yolk is rich in vitamin D and cholesterol, essential elements required for testosterone production. "Egg yolks may benefit men with lower levels of testosterone. You may safely take one to four eggs at breakfast every day unless you suffer from excessive cholesterol." On top of that, they power your immune system, blood vessels, heart, and lungs. They are literally essential to maintaining the walls of every single cell in your body. This is crucial to reproductive health as it can reduce the number of damaged, malformed, or slow moving sperm in your average load. It can also raise your prolactin levels, which can lead to the development of the dreaded "man boobs." For instance, iodine is critical to the proper function of your Leydig cells and thyroid gland, which releases both T3 and T4 hormones. Iodine is one of the most important trace minerals in the world, especially when it comes to your hormones. As men strive for higher and higher testosterone levels—beyond what is "natural"—the urge to optimize hormones outpaces the information needed to do it safely. "That’s something that can definitely lower testosterone—especially if you train a lot, a couple hours a day, and then you’re not eating enough protein," she says. One 2021 study found that whole eggs were more effective than egg whites alone at boosting testosterone, when paired with resistance training. That famous scene where Sylvester Stallone starts his day by downing several eggs straight from the glass inspired bodybuilders and athletes alike to follow suit. He downs 8 to 20 raw eggs a day, depending on how much he’s training, to get a quick hit of protein. Luckily, eggs are one of the few vitamin D-rich foods. To ensure that the body does not over consume, choose to eat only lean cuts and avoid eating it every day. Even though egg yolks contain cholesterol (which has a bad reputation), egg yolk does contain much more vitamins and nutrients than egg whites. The hormone is responsible for bone and muscle health, energy, hair growth, and yes, sex drive. In order for your body to meet the demands of stress, it has to increase levels of cortisol, but also decrease levels of testosterone. Omega-3 fatty acids lower cortisol levels in the body, giving way to higher levels of testosterone.
