Have a hard time building muscle? Struggling with fatigue and tiredness? Do you keep gaining weight despite eating healthy? These problems might indicate that your testosterone levels are too low. As men age, their T levels decrease. This may cause fatigue, loss of strength, weight gain, depression, and breast enlargement. Low testosterone production also affects libido and sex drive.

Fortunately, there are plenty of ways to boost your testosterone levels without taking pills or hormones. Exercise and diet play a key role. Certain foods can improve your body’s ability to produce testosterone naturally, build muscle, and burn excess fat.

Oysters

Oysters are an excellent source of zinc. This mineral supports testosterone production and overall health. It also aids in muscle growth, digestion, and fat loss. The amount of zinc in these foods is almost seven times higher than the daily recommended intake. To reap the benefits, eat at least one serving of oysters a week.

Pumpkin Seeds

Just like oysters, pumpkin seeds are high in zinc, protein, and other nutrients that balance your hormones. Eating just one tablespoon a day can naturally boost your testosterone levels, improve prostate health, and reduce oxidative stress. These tiny seeds pack more zinc than red meat, so include them in your diet.

Eggs

The egg yolk is rich in vitamin D3 and saturated fats. Contrary to popular belief, dietary fat does not increase blood cholesterol. Unless you’re genetically predisposed to hypercholesterolemia, you can eat egg yolks daily. Vitamin D3, one of their active compounds, is a bio-identical hormone for testosterone that can increase its levels in the body. The saturated fat in egg yolks contains cholesterol, which increases your T levels naturally.

Lean Beef

Packed with zinc and vitamin D, beef is one of the best testosterone-boosting foods out there. Beef liver boasts the highest levels of vitamin D, while chuck roast and ground beef are rich in zinc. Just make sure you choose lean cuts and watch your portions.

Cruciferous Veggies

Cabbage, broccoli, cauliflower, and other cruciferous vegetables contain indoles. These natural compounds inhibit cancer cell growth and stimulate testosterone production while reducing estrogen levels. As you age, your body begins to produce more estrogen and less testosterone. Excess estrogen affects your T levels, leading to weight gain, abdominal obesity, and gynecomastia. A diet rich in cruciferous veggies can help prevent these problems and boost your anabolic hormones.