Studies have revealed that testosterone levels in men have declined for decades. According to research, the average testosterone levels in the United States have declined by one percent yearly since 1980. In 2022, 42 years later, it is safe to say that the testosterone level of the average man is about 42% lower than that of a similar man in 1980.
In the United States, data shows demand for testosterone replacement therapy (TRT) has tripled in recent years. While artificial testosterone improvement methods may help you raise your testosterone levels, what if you could use food as a solution?
Eating the right food can boost your testosterone levels naturally. In this detailed guide, we will examine two of the best foods you can use to boost your testosterone levels—grass-fed beef and Lion’s mane mushroom.
Beef and High Testosterone: What’s the Relationship?
Beef increases testosterone levels in various ways, including:
Beef Builds Muscles and Increases Glucagon Production
Consuming red meat stimulates the secretion of a hormone known as glucagon and helps build muscle—both benefits help raise testosterone levels.
Beef Increases Quality Protein in the Body
Studies have shown that protein restriction affects the biosynthesis of testosterone. Red meat is a good source of high-quality protein. Beef, therefore, can increase testosterone production.
Beef Provides Vitamin D
Besides the sun, grass-fed meat is one of the best sources of vitamin D. Given that vitamin D is essential for fat burn, energy, and muscle growth, it is straightforward to see the link between this vitamin and testosterone levels.
Researchers have studied how vitamin D affects testosterone levels in the human body. In all studies, the results showed that vitamin D contributed to an increase in testosterone levels.
Beef Provides Zinc
A 100-gram serving of grass-fed beef carries approximately 4.8 milligrams of zinc. This value is about 44% of the daily recommended amount. Zinc is an essential mineral when it comes to the production of testosterone.
While there is a lack of research studies showing why zinc impacts testosterone levels so significantly, the mineral is believed to affect the cells in the testes responsible for testosterone production. For this reason, low zinc in the body causes a drop in testosterone levels.
One study looked at the impacts of zinc supplementation on testosterone levels. The study subjects were given magnesium and zinc supplements. The men who received 30 milligrams of zinc daily showed increased levels of free testosterone.
How Does Lion’s Mane Mushroom Help with Testosterone Production?
When it comes to increased testosterone when using Lion’s mane, the mushroom leverages the following mechanisms to raise your testosterone levels:
The Mushroom Stimulates Hypothalamic Hormones
Lion’s mane mushroom has been known to help produce Nerve Growth Factors (NGF). Facilitating neurogenesis, lion’s mane mushroom improves the health and performance of the brain’s hypothalamus region.
The hypothalamus plays a vital role in the production of various hormones. Communicating with the testicles, a healthier hypothalamus helps increase testosterone production.
Lion’s Mane Promotes Sleep
Lack of sleep is one of the reasons many men in the United States suffer from low testosterone levels.
It is estimated that 35.3% of the average American sleeps less than the recommended 7 hours. What’s more, in the United States, it is estimated that 50 to 70 million adults have a sleep disorder.
Lion’s mane is known to promote restful sleep. This tends to result in higher testosterone levels among men.
Lion’s Mane Helps with Weight Loss
Weight gain and obesity are two of the leading causes of low testosterone. In the United States, 1 in 3 men is overweight. When looking at the collective population, 42.5% of adults in the United States have obesity, including severe obesity.
The good news, however, is that you can leverage meat-free recipes using mushrooms from Natures Rise to cook a healthy meal that can help you reduce body weight over time. Reduced body weight increases testosterone levels.
Lion’s Mane Controls Blood Sugar Levels
A study conducted by the Massachusetts General Hospital determined that glucose lowers testosterone by 25% per 75 grams of sugar consumed. What’s more, it is estimated that 11.3% of the United States population has diabetes—this means that more than 37.3 million people deal with high blood glucose levels daily.
Lion’s mane offers diabetes benefits, controlling blood sugar levels. The mushroom increases testosterone levels by reducing the amount of glucose in the bloodstream.
Benefits of Having Optimum Testosterone Levels
Optimal levels of testosterone offer numerous benefits, including:
1. Healthy Heart
Low testosterone levels have been linked to cardiovascular risks. A research study involving more than 83,000 men determined that men with normal testosterone levels have a 24% lower risk of suffering from heart attack and are 36% less likely to experience a stroke in their lifetime.
2. Stronger Bones
Testosterone plays a significant role when it comes to bone mineral density. Research has shown that bone density increases with testosterone treatment as long as the dose is high enough.
3. Reduced Risk of Alzheimer’s Disease
Research has revealed that men with higher total testosterone have a lower risk of suffering Alzheimer’s disease. There is strong evidence for the correlation between thinking abilities—such as faster processing speed and verbal memory—and higher testosterone levels.
4. Improved Mood
Reduced testosterone levels are often associated with reduced quality of life. Some of the most common symptoms of reduced testosterone levels include irritability, fatigue, and depression—a higher testosterone level results in improved mood and a better overall life.
In the United States, testosterone levels in men are on the decline. For people who do not want to spend much money and time on testosterone replacement therapy, leveraging an improved diet is one of the best ways to boost testosterone.
This guide looks at two foods you can add to your diet to boost your testosterone levels naturally. Cooking grass-fed beef and using organic Lion’s mane should push your testosterone to optimal levels.