Man find article, welcomed. We're diving into the world of testosterone and how you can give it a friendly nudge in the right direction. There might be mutliple reasons for you to enter this internet cave. Building muscle, or simply feel more like yourself, these natural tips are found on the net and summarized based on what's proven, simplified. 

## First Off, What to Dodge for sure

Let's start with what's the worst to do to pull the handbrake on testo: heavy alcohol consumption and excessive drug use.  Of course the fun things must be the worst for ya. They mess with your hormonal harmony pretty much directly and might just mess with your testosterone too. Also, be cautious with some foods – soy products, those dairy goodies loaded with not-so-friendly hormones, and trans fats might not be your T-levels' best buds.

## Testo-boosters, the good stuff

__Shellfish__:
Zinc is a key player in testosterone production, and shellfish are its champions. Oysters lead the pack, boasting more zinc per serving than any other food. Crab and lobster are also zinc-rich contenders. Certain groups, like older adults and vegetarians, might be at a higher risk of zinc deficiency, making shellfish a worthy addition to your plate.

__White Button Mushrooms__:
These unassuming mushrooms could play a role in testosterone balance by inhibiting the production of certain enzymes. Plus, they're a great source of vitamin D, which is essential for hormonal health.

__Fatty Fish__:
Salmon, tuna, and mackerel are not only delicious but also packed with zinc and other hormone-friendly nutrients, including vitamin D. Studies suggest that men with lower vitamin D levels might have lower testosterone, so getting enough of this nutrient can make a difference.

__Leafy Greens__:
Magnesium, found in leafy greens like spinach and kale, has been linked to positive effects on testosterone levels. Some research hints that magnesium deficiency could impact testosterone, so embracing those greens might be more beneficial than you think.

__Onions and Garlic__:
You might not think of these as superhero foods, but onions and garlic pack a punch. Rich in flavonoids, they're known for their inflammation-fighting and antioxidant properties. Some studies even suggest they could naturally boost testosterone. Garlic, in particular, has shown promise in increasing testosterone levels and fertility, thanks to its antioxidant properties.

__Cocoa and Berries__:
Cocoa-containing foods offer magnesium and flavonoids, which might contribute to testosterone production. Berries, like cherries and apples, are also flavonoid-rich and could have a positive impact on testosterone levels.

__Egg Yolks and Avocados__:
Egg yolks provide protein, vitamin D, and healthy fats, while avocados offer magnesium and an intriguing mineral called boron. Although more research is needed on boron's direct impact on testosterone, these foods offer a mix of nutrients that support overall health.

__Red Meat__:
Red meat boasts zinc and protein, both crucial for testosterone production and muscle-building. However, remember to balance your intake, as excessive red meat consumption is linked to potential health issues.

__Vitamins and Minerals on Your Side__:
Zinc, my friends, is the MVP here. Oysters, crab, and lobster are like little zinc treasure chests. Magnesium, found in those leafy greens you've been avoiding (time for a change, huh?), has shown some love to testosterone levels too. And don't forget about vitamin D from fatty fish and eggs – they've got your back.

## Testroyers

The baddies that break your manhood, listed right here:

__Soy Products:__
Tofu, tempeh, and edamame might be staples in vegetarian diets, but they contain compounds called phytoestrogens that can mimic the female hormone estrogen in the body. This mimicry can potentially disrupt hormonal balance, including testosterone levels.

__Dairy with Added Hormones:__
Some dairy products contain synthetic or natural hormones used to boost milk production. These hormones can interact with your body's own hormones, potentially affecting your endocrine system and testosterone levels.

__Trans Fats:__
Found in many processed and fried foods, trans fats are linked to a host of health problems, including heart disease and inflammation. Some research suggests that these fats might also have a negative impact on testosterone levels.

__Excessive Alcohol and drugs__:
While the occasional drink might not do much harm, regular and excessive alcohol consumption can lead to hormonal imbalances. Alcohol affects the liver's ability to break down estrogen, potentially throwing off the testosterone-estrogen balance.

__Flaxseed:__
While flaxseeds are touted for their health benefits, they also contain compounds called lignans. Lignans have shown the ability to interfere with testosterone metabolism, potentially leading to lower testosterone levels.

__Licorice Root:__
Known for its distinct flavor, licorice root might not be your testosterone's best friend. It contains compounds that can impact testosterone production and disrupt hormonal balance when consumed in excess.

__Mint Tea:__
While mint tea might be refreshing, limited studies in animals suggest that it could potentially have anti-androgenic effects, which means it might interfere with testosterone function. However, more research is needed to fully understand its impact on human hormones.

## Good Habits

__Sleep__, glorious sleep! Your hormone balance craves it. Make 7 to 9 hours of slumber a priority. __Exercise?__ Heck yeah! We're talking weight lifting, HIIT workouts – the kind that make you feel like a superhero. Moving your body amps up testosterone, plus it's a mood booster. Can't go wrong there! Do these two to kick 'em up.

## That's it for now.

Boosting it naturally isn't a secret society, but more like a combination of high-fiving your body with the right foods, habits, and vibes. Keep the alcohol and drugs in check, savor testosterone-friendly foods, and let vitamins and minerals do their dance. And hey, catch those Zs and get moving – sleep and exercise are your buddies on this ride. Basically, testosterone punishes moving badly in life and rewards loving yourself. It's a simple hormone. You respect the man inside of you and it has your back. There's no shortcut. 

Cavemen

How Man Get Testosterone Natural Ooga Booga

We all got something to say about cutting calories and honestly, it all doesn't matter until you actually do it, but doing it is so gosh darn hard that we tend to forget easier than maintaining that healthy habit. We tried to list the most relevant things we could find about cutting calories and maintaining that caloric deficit while being on the right amount of proteines. We're just going to make one assumption in this article and that's that you're cutting calories while maintaining proteines. Why wouldn't you?

## Know how many calories you need

Here's the math part, using kilograms for weight, centimeters for height, and years for age:

For guys, it goes like this:

Take your weight, multiply by 9.99.
Add your height multiplied by 6.25.
Subtract your age multiplied by 4.92.
Then add 5 to get the calorie number for guys.

For instance, let's say there's a 40-year-old dude who's 180 pounds (81.6 kg), and 6 feet (183 cm) tall. His basic calorie thingy is 1,767. That means when he's just chilling, he's still burning about 1,769 calories a day. Math time: (9.99 × 81.6 kg) + (6.25 × 183 cm) – (4.92 × 40) + 5 = 1,767.

For ladies, here's what you do:

Take your weight, multiply by 9.99.
Add your height multiplied by 6.25.
Subtract your age multiplied by 4.92.
Then subtract 161 to get the calorie number for gals.

For example, let's imagine a 40-year-old lady who's 150 pounds (68 kg), and 5 feet 6 inches (168 cm) tall. Her basic calorie thingy is 1,372. So, when she's just chilling, her body's using up around 1,372 calories a day. Math time: (9.99 × 68 kg) + (6.25 × 168 cm) – (4.92 × 40) – 161 = 1,372.

## Know how much calories you burn

Alright, let's break this down. When you're trying to cut calories, there's a kinda sweet spot you wanna hit. Generally, aiming for 200 to 500 fewer calories a day, or like 10 to 20% of your regular intake, is a good move. But here's the deal – this range isn't set in stone. It depends on things like your body type, if you're a guy or a girl, your age, and how you usually do things.

Here's an example: say you usually have 2,200 calories a day. If you're aiming for that 10–20% deficit range, you're looking at around 1,760–1,980 calories daily. Crunching the numbers: knock off 10% from 2,200 (that's 220) and you've got 1,980. Take off 20% (that's 440), and you're down to 1,760.

Now, where you fit in this range isn't random. If you're not super active, identify as female, and your body's into storing fat, you'll likely be closer to the lower end of that range. On the other hand, if you're pretty active and your body isn't big on storing fat, you'll probably be more towards the higher end.

Finding your spot in this range is a bit like trial and error. You're sorta testing to find that sweet spot where you're making progress but not going overboard. Going too hard on the calorie cut can actually make your body resist losing fat, and the other way around, taking it easy slows down the whole thing. So, it's a bit of a balancing act.

## How much proteines do you need?

Over time, these ideas have gained widespread acceptance. As a general guideline, it's often advised to align your protein consumption with your height. Additionally, some folks also base their protein intake on weight – usually between 1.6 and 2.0 times their weight for muscle gain, and a basic minimum of 0.8 grams per kilogram of body weight. For instance, picture someone who's around 5'8" (approximately 175 cm). In this case, they'd be aiming for roughly 175 grams of protein. This translates to about 700 protein calories for muscle gain. On the other hand, if this person weighs 75 kilograms, their minimum protein intake would be about 60 grams, which translates to 240 kcal.

This leaves room for carbs and fats to fill in the rest. Just to put it in perspective, carbs have about 4 calories per gram, while fats pack in about 9 calories per gram. You can imagine that fats can count up in calories pretty fast, which is why people have the grand misconception that fats make you fat, while the reason is because fats have an immense caloric density.

## Eat foods with a low caloric density

Remember when you had that last comfort food session? Now try and remember if you were feeling hungry pretty soon after that. Well, that's most likely because your food was processed and very energy dense. Foods with a lower energy density, mostly unprocessed, tend to fill you up with more in terms of volume while maintaining the same amount of calories, meaning that you will feel saturated while being on the healthy track! Here's some examples of low-caloric dense vegetables:

__Leafy Greens (e.g., lettuce, spinach, kale)__: These are extremely low in calories due to their high water content and fiber. Caloric density can be as low as 0.2-0.3 calories per gram.

__Cucumbers__: With high water content and low calories, cucumbers have a caloric density of about 0.16 calories per gram.

__Tomatoes__: Fresh tomatoes have a caloric density of around 0.2-0.3 calories per gram.

__Broccoli__: This vegetable has a caloric density of about 0.3-0.4 calories per gram.

__Bell Peppers__: Bell peppers have a caloric density of approximately 0.2-0.3 calories per gram.

__Zucchini__: Zucchini's caloric density is around 0.2-0.3 calories per gram.

__Watermelon__: With its high water content, watermelon has a caloric density of about 0.3 calories per gram.

__Strawberries__: These berries have a caloric density of around 0.3-0.4 calories per gram.

__Grapefruit__: Grapefruit's caloric density is about 0.4 calories per gram.

And some protein sources:

__Skinless Chicken or Turkey Breast__: These are lean sources of protein with approximately 1 calorie per gram.

__Fish (Cod, Haddock, Flounder, etc.)__: Most fish are low in calories and provide a good amount of protein. Their caloric density can be around 1 calorie per gram.

__Egg Whites__: Egg whites are a low-calorie, high-protein option. They contain about 0.3 calories per gram.

__Cottage Cheese (Low-Fat or Fat-Free)__: Cottage cheese is a dairy product that is rich in protein and relatively low in calories, with approximately 0.6-0.8 calories per gram.

__Greek Yogurt (Non-Fat or Low-Fat)__: Greek yogurt is another dairy option with a good protein content and caloric density of around 0.6-0.8 calories per gram.

__Tofu__: Tofu is a plant-based protein source with about 0.7-0.9 calories per gram.

__Tempeh__: Similar to tofu, tempeh is a fermented soy product with a slightly higher caloric density, around 1 calorie per gram.

__Lentils__: Among legumes, lentils have a relatively lower caloric density, about 1.2-1.3 calories per gram.

__Chickpeas__: Chickpeas (garbanzo beans) have a caloric density of about 1.4 calories per gram and are a good source of protein and fiber.

__Black Beans__: Black beans have a caloric density of around 1.2-1.3 calories per gram and offer both protein and fiber.

## How much caloric deficit do I need?

Let's first state what's necessary to have a deficit. Generally a deficit between 200 and 500 or 10-20% is recommended, but this number is dependent on your body type, gender, age and habits. Let’s say that your body needs 2,200 calories per day. A calorie deficit of 10–20% would be 1,760–1,980 calories per day (Equation: 2,200 – (2,200 × 0.1) = 1,980 or 2,200 – (2,200 × 0.2) = 1,760). If you're generally a less active person, female, and your body tends to save a lot of fat, you're closer to the low range. The opposites of these parameters make you closer to the higher range. This is worth experimenting to get the sweet spot. Cutting too much can cause your body to fight against burning off excess fats and cutting too slow slows down results. 

## Weigh your food

You know, I might be stating the obvious, but I can't emphasize it enough. Eating without a clear picture of your calorie intake can seriously throw a wrench in your efforts to cut calories. Now, if you're one of those wizards who can eyeball their portions accurately, I'm seriously impressed. I mean, I've tried and failed at it time and time again. So, if you've got some magic method, spill the beans, because I'm all ears.

Here's a thing that works: a good ol' scale. I'm talking about the kind that measures just in whole grams. You can snag one easily, [right here](https://amzn.to/3Pht7yV). I've got a personal favorite that not only gets the job done but also adds a touch of style to your kitchen. It's got this awesome bamboo texture and material that's both practical and easy on the eyes. Plus, it won't break the bank. If you're not considering one for the purpose of counting cals, it's useful for portioning your foods to meal prep if you're a busy person.

## Habitualize head-counting calories and macro's

Imagine it like this – "head counting" might sound like the kind of thing a teacher would tell you to do to keep your math skills sharp, but believe me, it's worth it. Learning to tally up calories in your head isn't just some math exercise – it's a trick that can save you time and make your life easier.

Here's the scoop: if you get the hang of head counting calories, it's like having short-cuts in decision making. Let's say you've got 100 grams of yogurt, and you know it's got around 8 grams of protein in it. Now, if you're dishing out 150 grams of yogurt, just do a quick mental math – 1.5 times 8 is 12. So, you've got 12 grams of protein in that portion. Simple, right? You can jot this down or remember it to add up with the rest of your meal. Not only is this useful for journalizing your intake, but it helps you determine on the fly, mostly when doing groceries, if some foods are supporting your diet or not.

As you do this for all the small numbers, eventually, you're left with just two numbers to remember – the calories in your meal and the protein content. It's like a calorie memory game, and once you've got the hang of it, you're gonna breeze through meal calculations. Keep in mind that fats are packing 9 calories per gram, while proteins and carbs are at 4 calories per gram. So, if you've got these three numbers in your head – 9 for fats, and 4 for proteins and carbs – you can quickly ballpark the calories in a meal by recalling these values and doing some simple multiplication. This little trick will be especially handy for estimating the calories in your favorite foods. This might sound troublesome at first, but in the realm of managing your diet, it's your shortcut to saving time and mental effort.

## Either be mindful or write it down

I know people who do it entirely by the head, but if you're getting started with this or you know you will just forget it and not care about it at all at some point, do consider writing it down. There are a lot of apps out there who help you journal these numbers but a simple pen and paper will work as well. Using Google Keep helps, MyFitnessPal does as well. It really does not matter what you choose because the best way is the one that's well within your grasp. For me, this was the note function of my Samsung S23 Ultra, for you it can be something else. Just make sure that you know that you're in a deficit and that your proteines are at the right level, because for cutting down, these two parameters are the most important. Good luck!

Burning fat man

What we found over time that works

Most relevant calorie cutting tips out there.

Hey there, let's talk about lowering that fat intake. You might have clicked this article to find out how you can get as much of those height-matching amounts of proteines while being on a caloric deficit, and here you are, trying to find out how to delete those oils. What if I told you that while you're here, i'm going to convince you to do more with oils? You read that right. I might have put in an affiliate link or two as a personal product choice. 

## Use oil sprays. 

You might be like, "Yeah, duh," but wait up! Sprays can totally change your oil game. On average, if you're a bit mindful, using sprays means you're cutting down your oil use by at least half. And that's a smart move since some oils are not just pricy, they also pack in double the calories compared to carbs and proteins (think 4 calories for carbs/proteins vs. 9 calories for fats). Now how are you doing more with oils here; Easiest one. You're investing in your usage of oil in two ways; The amount and the method. You can pick up one [here](https://amzn.to/3ssnFjn) for a fair price. This one shows you how much you have left in the tank, which is great if you're monitoring your intake by the milliliters. This one looks the best from what I've found in my honest opinion.

## Having a Blast with Oils

Time to get a bit adventurous with oils. Each type brings a unique flavor to your dishes. Just like any ingredient, they nudge you to get creative in the kitchen.

Now, here's the funny twist – this article is all about using more oils and fats, but the sneaky goal is to actually have you consume less fat. Lately, I've been digging into the world of oils, herbs, and veggies – trust me, it's mind-blowing stuff. Let me share my cool discoveries. This method can be applied to any combo of infused oils. Here's the drill:

Pick an oil and grab some fresh or dried herbs and spices hanging around. Make sure they match the vibe of your chosen oil. Let's say, olive oil infused with basil or garlic – classic but awesome. Oh, and have you tried truffle oil with shiitake mushroom? Once you've got your combo, give those herbs and spices a good grind. Use a food processor for fresh stuff or improvise with a pestle and mortar (or whatever works) for the dry gang. Mix your finely ground blend with the oil, then gently heat it till the herbs and spices get cozy with the oil and most of the water says bye. Once it's cooled, pop your flavorful oil into a glass container. You'll be surprised – you won't need as much of this pimped-up oil compared to plain ol' boring oil, since it adds WAY more flavor per unit of oil. If you're getting the hang of it and want to experiment more with oils, get yourself a [set of these.](https://amzn.to/3E9lLqw) They're made of glass and have a bigger trigger. With the higher viscosity of oil this is particularly more practical.

## Herb and Spice Magic

So, I was on a mission to shed some summer pounds, and I decided to ditch oils. Tough call, especially when the bread begs for a dip in some yummy gravy. But guess what? I found exceptions to the no-oil rule. Turns out, certain herbs and spices mixed with veggies create a flavor explosion and ease those fat cravings. Think garlic, garlic powder, onion, basil, oregano, pepper – and don't forget the spicy squad. These herbs and spices mix with the juices that come out, and the heat the capsicum gives makes you focus on burning up than wanting more fat. All jokes aside; Use those herbs and spices. It makes cooking a lot more fun and adds dimensions to your food you might not have thought about yet.

## Try it!
Trying out these tricks in your cooking adventure can seriously level up your kitchen game. From playing smart with sprays to jazzing up oils with herbs and spices, you're all set to whip up bland dishes that tick both the department of delicious and the host of healthy. Make sure not to get addicted to experimenting as much as I did. 

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