In-depth Analysis Of Fat\testosterone, So That Eating Fat Can Deeply Promote Testosterone!

You have always heard that "low fat can cause testosterone to drop", "eating fat can help promote testosterone". But has anyone ever thought about how much fat and how to eat to "guarantee testosterone health"?

Click to maca root ginseng cistanche sea horse for testosterone

Feel free to grab some fried food. Or is it like some Internet celebrities promoting "drinking oil"? Even if you "drink oil", how much should you drink? If you also have doubts, please give me a like and read my content below.

If you eat less fat, your testosterone will drop

A paper published in the "Journal of Steroid Biochemistry and Molecular Biology" in 2021: In a sample of 206 men, it was found that a low-fat diet would reduce testosterone by an average of 10%-15%. The average drop was 26%.

Some people say: It took so long for human beings to evolve, it’s not for me to become a vegetarian! --Shut up! This sentence lacks scientific literacy! 

So don't easily believe in a "0-fat diet" and "vegetarian law" (except for religious beliefs), except that you have a high reserve of nutritional knowledge and can independently improve your dietary deficiencies (such as essential fatty acids, such as creatine, such as lysine wait).

So the lack of fat affects testosterone, no more speculation, it's the truth.

If you eat too much fat, your testosterone may still drop! (This article does not discuss the cardiovascular effects of high fat)

But the question is back: Does eating more fat increase testosterone?

But alas, if we consume excess fat for testo-stimulation, it may cancel out all those testo-stimulant effects.

The following is an excerpt from a 2017 paper "The role of testosterone synthesis and conversion in the change of testosterone levels in obese men": Testosterone can also be converted into estradiol through aromatase, which is the process by which androgen is converted into estrogen in the body Rate-limiting enzyme, the major site of estrogen biosynthesis in men is white adipose tissue. Aromatase expression can increase with body fat mass, converting more testosterone into estradiol, thus causing a decrease in testosterone levels, and increased estradiol inhibits the hypothalamic-pituitary-gonadal axis (HPT axis), further reducing serum testosterone levels.

In short: Body fat is the main reservoir for aromatase, the enzyme that converts testosterone into estrogen. Therefore, an increase in body fat mass means that aromatase will also increase; and an increase in aromatase will waste more body testosterone.

This may be beyond the imagination of some fans: there is no such thing as "only good and no bad" in this world.

So the big question is: how do you balance the good (like rapid fat loss) of a low-fat diet with the bad (like lower testosterone levels)?

How much fat is the minimum to eat?

For most fat-reducing people, it is inappropriate not to reduce fat in their daily diet. But how to control fat intake to lose fat more safely?

1. In the initial stage of fat reduction, carbohydrates should be the main target of adjustment. You can not change the fat or adjust the fat appropriately.

2. In the mid-term of fat reduction, you can start to reduce fat, but at the same time do not change or reduce carbohydrates.

Gradually reduce fat intake to 20%-30% of daily caloric needs, but if you are a person who requires muscle, it is best not to fall below 20% of total calories (except in special cases).

Calculate with the proportion that fitness people can understand, that is, your fat intake during the fat loss period can be 25%-50% of the protein intake (because the calories of fat are 2.25 times that of protein), and it changes with the fat loss phase.

In short: You can start at the beginning of fat loss by increasing protein and alternating fat and carbohydrate reduction.

3. At the same time, you have to monitor whether you have low testosterone.

Judgment based on: decreased libido (obvious in the short term), skin deterioration (obvious in the medium and long term), slower recovery (especially after getting up), slower fat loss, feminization, and sore joints.

Once low testosterone occurs, you need to strictly pay attention to your situation. At this time, "persistence" is stupid.

Long-Term Fish Oil Supplementation Also Helps Testosterone

2020 research paper: A study on whether fish oil supplementation is associated with testicular function in healthy men selected 1679 young Danish men and researchers measured their semen quality, serum reproductive hormone levels, and testes.

Participants were divided into three groups based on fish oil frequency/use: no fish oil use (no supplementation group), less than 60 days of fish oil used in the past 90 days (semi-frequent supplementation group), and more than 60 days of fish oil used in the past 90 days (frequent supplementation group). Group).

The result was clear—men who regularly supplemented with fish oil had increased testosterone, sperm counts, and larger testicles than the other groups.

Choose Testosterone-Friendly Oils

An experiment on the effect of different fats on testosterone hormone levels. The scientists tested the effects of four dietary fats on male rats given soybean oil, olive oil, coconut oil, or grapeseed oil (mixed with their feed) for 60 days while measuring changes in their testosterone hormones.

Olive oil and coconut oil caused increased testosterone production in rats along with increased testicular volume. Soy and grapeseed oil had no effect, neither significantly increasing testosterone nor testicle size.

We speculate that it may be that coconut oil and olive oil convert cholesterol into testosterone through Leydig cells. Also, olive and coconut oils increase the activity of enzymes involved in testosterone production.

We can do this:

1. Replace part of the cooking oil with coconut oil or olive oil;

2. Do not use "oil-free meals", cooking oil is very necessary, even if you lose fat.

3. When people who gain muscle do not have enough calories, they can take a small amount of coconut oil orally.

The mechanism of Cistanche boosts the testosterone effect

Cistanche has been found to boost testosterone levels in several ways. Firstly, it contains compounds known as echinacoside and acteoside, which have been shown to enhance the production of luteinizing hormone (LH) in the pituitary gland. LH stimulates the Leydig cells in the testes to produce testosterone. Cistanche also contains polysaccharides and phenylethanoid glycosides, which have been shown to have antioxidant and anti-inflammatory properties. This can help reduce oxidative stress and inflammation in the testes, which can impair testosterone production Additionally, Cistanche has been found to increase the expression of genes involved in testosterone synthesis and reduce the activity of enzymes that break down testosterone, such as 5-alpha-reductase. Overall, the combination of these mechanisms is thought to contribute to Cistanche's testosterone-boosting effects