FORGET ‘T’ NOT Hey, you don’t need to be reminded that testosterone turns you into a muscle-building machine. Raise your levels of this vital hormone with these top 10 T-boosting foods By Wyatt Myers When California Gov. Arnold Schwarzenegger uttered the phrase “girlie men” at a September press conference, he probably didn’t realise it aptly describes a growing epidemic. ° “A surprising number of men — even fit-looking men — suffer from testosterone levels that are too low and oestrogen levels that are too high,” says Larrian Gillespie, a retired Beverly Hills urologist and author of The Gladiator Diet. ° Stress, inactivity and smoking can all lead to low T levels, but eating the wrong foods is testosterone’s No. 1 enemy. Bottom line: eat the following 10 foods to boost your testosterone, and your muscles will grow bigger and harder. It’s that simple. 1) Oysters What’s Inside: Protein, magnesium, lots of zinc The Facts: Along with increasing your physical endurance, oysters pack more zinc than almost any other food source — just six gives you almost seven times the RDA — and zinc plays a key role in muscle growth and testosterone levels. How to Get It: Eat a serving of oysters once a week, raw, cooked or tinned — but preferably not fried. 2) Lean Beef What’s Inside: Protein, iron, magnesium, zinc, saturated fat The Facts: “Few things have as positive an impact on testosterone levels as lean meats,” says Gillespie. Beef specifically offers the added benefit of high protein and zinc — two nutrients key to optimising testosterone and muscle-building potential — in one source. And while you don’t want too much saturated fat in your diet, you require some to produce testosterone. How to Get It: Grill a lean cut of steak a few times a week. 3) Beans What’s Inside: Protein, fibre, zinc The Facts: Beans are indeed the magical fruit…but not for that reason. Beans pack a bigger shot of zinc than any other member of the the vegetable family; some (like baked beans) even rival the zinc content of red meat. Add that to a food that’s high in protein and fibre and low in fat, and you have a winning combo. How to Get It: Baked beans, lima beans, haricot beans and kidney beans are all good choices. Tinned versions are as nutritious as dried. 4) Poultry What’s Inside: Protein and little fat The Facts: “High-protein diets have a positive impact on muscle mass and thus testosterone levels,” says John E. Morley, director of the Division of Geriatric Medicine at St. Louis University, Missouri. “And high fat seems to have the opposite effect.” So while chicken and turkey lack high zinc levels, their protein-to-fat ratiosmake them important to your diet. How to Get It: Roast or grill skinless, boneless portions of turkey or chicken several times a week. Or choose chicken and turkey cold cuts for lunch. 5) Eggs What’s Inside: Protein and cholesterol The Facts: “Testosterone is synthesised from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone,” says Robert S. Tan, an associate professor of geriatric medicine and an andrologist at the University of Texas. Eggs are a source of pure, unadulterated cholesterol, and one recent study showed that the excess cholesterol in eggs isn’t as harmful as previously thought. So stock up on whole eggs (unless otherwise instructed by your doctor). How to Get It: Start your day with 3–4 whole eggs cooked in olive oil or fat-free cooking spray. 6) Cottage Cheese (LOW-Fat) What’s Inside: Protein with very little fat The Facts: 225 g of low-fat cottage cheese has more protein and less fat than a serving of lean beef or chicken. Have it as a snack or with a meal for testosterone-boosting potential. How to Get It: Eat 225 g of cottage cheese each day. 7) Broccoli What’s Inside: Indole-3-carbinol, fibre The Facts: “Elevated oestrogen levels lead to fat accumulation and can interfere with muscle growth,” says m&f contributor Chris Aceto, author of Championship Bodybuilding. In a clinical study, indole-3-carbinol cut the largely female hormone oestradiol in half for men. “Broccoli contains high levels of indoles, food compounds that help reduce bad oestrogen,” adds Aceto. How to Get It: Eat as many servings of broccoli as you can stomach. 8) Cabbage What’s Inside: Indole-3-carbinol, fibre The Facts: In addition to exhibiting the same oestradiol-restricting properties as other cruciferous vegetables, cabbage is high in fibre. “Fibre is great for controlling weight, as it prevents the consumption of fattier foods,” says Gillespie. “Keeping weight down has an anti-oestrogen impact.” How to Get It: Load up that fat-free hot dog with sauerkraut and have a side helping of coleslaw — just go easy on the mayo. 9) Brussels Sprouts What’s Inside: Indole- 3-carbinol, fibre The Facts: You should have listened to your mum: Brussels sprouts do help you grow up big and strong. Like the other vegetables on our list, these specifically target bad oestrogen and pack just as much fibre. How to Get It: Hold your nose and power them down. 10) Garlic What’s Inside: Allicin The Facts: In clinical studies, garlic’s active ingredient enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone, limiting its actions and breaking down muscle tissue. How to Get It: Season other foods with garlic when you can, but eating whole cloves provides the most direct benefit. M&F Wyatt Myers is an editor and freelance health writer living in Des Moines, Iowa, USA User’s GUIDE THE BASICS ON HOW TO EAT FOR A HUGE TESTOSTERONE BOOST ›› Stick to the ratio. According to Gillespie, “Men should aim for 45% of calories from protein, 35% from carbs and 20% from fats.” As you put daily menus together, these numbers will help you maintain this diet. ›› Avoid high-glycaemic carbs. Gillespie notes that carb-rich foods high on the glycaemic index can negatively affect your testosterone level. ›› Think protein and fats. High-protein and moderate-fat foods are crucial for enhancing testosterone and, as a result, building muscle. Make these foods the building blocks of your diet. ›› Eat oysters when you can. This may be the hardest food on the list to obtain but, as Aceto puts it, “Oysters are the original testosterone booster.” Many restaurants and supermarkets have them available. ›› Pick the right main courses. Keep this in mind, and the road to sound meal planning should be clear: Choose protein over carb-loaded dishes. ›› Add the right sides and snacks. Select snacks and side dishes the same way you would main courses. For example, pick beans and broccoli over carrots. Changes like these are simple and easy to make. ›› Avoid cigarettes and go easy on alcohol.