k Roberts breaks down the top 10 testosterone-boosting foods every man over 40, 50, and 60 should be eating to naturally support:

• testosterone production
• muscle growth
• fat loss
• recovery
• energy
• libido
• sleep
• overall hormone health

Funk explains why testosterone levels are lower than ever in modern men and why one of the biggest mistakes men make is trying to improve hormones without fixing nutrition first.

You’ll learn:

• why cholesterol is critical for testosterone production
• the difference between healthy fats and inflammatory fats
• why zinc, magnesium, selenium, and vitamin D matter after 40
• how insulin resistance affects testosterone
• why belly fat increases estrogen
• which foods support a healthy hormonal environment naturally

This episode also breaks down the foods men over 40 should avoid if they want to naturally optimize testosterone and improve long-term health.

WHAT YOU’LL LEARN IN THIS EPISODE

✔️ The top 10 foods that naturally support testosterone after 40

✔️ Why testosterone production requires cholesterol and healthy fats

✔️ How zinc and magnesium affect hormone health

✔️ Why inflammation and insulin resistance lower testosterone

✔️ The connection between belly fat and estrogen dominance

✔️ Why men over 40 need strategic carbohydrates

✔️ The difference between wild-caught and farm-raised salmon

✔️ Why pumpkin seeds and Brazil nuts are underrated testosterone foods

✔️ How olive oil supports testosterone production and luteinizing hormone

✔️ The foods destroying testosterone in modern men

TIMESTAMPS

00:00 Introduction

01:40 Why Testosterone Is Declining In Men

03:00 Why Nutrition Matters For Testosterone

04:10 Whole Eggs & Cholesterol

08:30 Grass-Fed Beef & Zinc

11:00 Wild-Caught Salmon & Selenium

14:00 Oysters & Testosterone Support

16:45 Avocados & Healthy Fats

19:10 Pumpkin Seeds & Magnesium

21:30 Spinach, Kale & Estrogen Balance

24:45 Brazil Nuts & Selenium

27:00 Sweet Potatoes & Testosterone-Friendly Carbs

30:00 Extra Virgin Olive Oil & Hormone Health

33:00 Foods Destroying Testosterone

35:30 Creating A Hormone-Supportive Environment

38:00 Final Thoughts & Brotherhood CTA

Hey, it's Funk Roberts here and welcome to Over 40 Alpha Answers. Today I'm going to answer the question, what are the best foods to boost testosterone naturally after the age of 40? Because here it is, if you are a man in your 40s, 50s, 60s and beyond, and your energy is dropping or your belly fat is increasing or your recovery is slower or your libido isn't the same or your motivation feels off, your testosterone may be declining. In fact, testosterone levels are the lowest they've ever been. And one of the biggest mistakes men make is

is specifically when trying to fix their hormones is doing it without nutrition because testosterone is not made out of the air, right? You need nutrients, you need healthy fats, you need minerals, you need amino acids, you need cholesterol, you need vitamins to actually produce testosterone naturally. So again, in today's episode of Over 40 Alpha Answers, I'm gonna break down the top 10 foods that every man over 40, 50, and 60 should have in their kitchen if you wanna naturally boost testosterone.

build lean muscle, lose fat, lose weight, burn fat while improving your energy and recovery. So let's get down to it. All right, so let's start off with number one. I'm gonna blast through these. The top 10 testosterone boosting foods. Food number one, whole eggs, right? This is Nature's testosterone booster. Listen, when I talk about whole eggs, I know sometimes that scares people. Thanks for one of the best testosterone supporting foods on the planet. Why?

Well, because eggs have the perfect protein and they have the most important factor when it comes to testosterone, which is the yolk of the eggs contain cholesterol. Cholesterol is a precursor to testosterone production. What do I mean by that? Well, testosterone production happens when you're in really deep sleep and what happens is the hypothalamus will release gonadotropin hormone, right, releasing hormone.

that goes to the pituitary gland. The pituitary gland will then release follicle stimulating hormone and luteinizing hormone, and both of them go down to the testes. But luteinizing hormone will go to the Ladec cells, and inside the Ladec cells, when the luteinizing hormone knocks on the door, there needs to be cholesterol. And if there's cholesterol, then testosterone production happens, right? But if there's no cholesterol, then there's no testosterone production. So we need cholesterol, good, healthy,

Cholesterol and this is where a lot of guys get confused a lot of guys actually get you know They fear cholesterol because of course your doctor talks about you know Your cholesterol levels are so high your cholesterol levels are so high and I've got another podcast where I talked deeply about you know the misconception of Cholesterol, but we need cholesterol right our hormones need healthy fats testosterone production needs cholesterol so We're gonna get that from the whole egg right not just egg whites, but the whole egg specifically the yolk

And also eggs have a great fatty acid profile, right? That will help with testosterone production because eggs and the yolk have the healthy fat. Now there's four different types of fat, right? There's saturated fat, there's monounsaturated fat, there's polyunsaturated fat, and then there's trans fats. The trans fats we definitely wanna stay away from, and there's some foods in the saturated fats and polyunsaturated fats that we wanna stay away from. But we can still get really healthy

nutrients from these fats. So eggs have 44 % saturated fats. That's a good saturated fats that we need for testosterone. Eggs also have 38 % of monounsaturated fatty acid. This is tremendous. And then they also have polyunsaturated fats at 14%. So the yolk contains the healthy fats that we need. The yolk contains vitamin A and vitamin D and the yolks contain omega-3s and eggs provide

The other parts of the eggs provide that protein for muscle building, right? We need that protein. Nutrients for hormone optimization, and of course, recovery support, especially free range eggs. So I want you to make sure that you have free range eggs because they have a higher omega-3 and fat soluble vitamins in each egg, right? So free range is what you want. And you should be looking at four eggs a day, four whole eggs a day. For me,

That's a no, it's a no brainer. Like every single day I have four whole eggs, right? Whether it's my breakfast or meal one, whether it's during dinner, whether it's in the afternoon, I get them in. So food number one, whole eggs and you should be eating four per day. All right, let's get down to the second testosterone boosting food, which is grass fed beef, man.

This is my all time, in fact, I eat grass fed beef every single day. Protein plus zinc equals testosterone support, my brother, because grass food, grass food, grass fed beef is the most anabolic food specifically for men in their 40s, 50s, 60s and beyond because it provides a few things. It provides a complete protein, right? One of the highest quality protein you can have on the BV scale. It's got zinc, it's got iron, it's got.

B vitamins and it's got saturated fats. Remember those saturated fats I talked about, the good ones, right? But zinc, it's the zinc that is critical because it directly supports testosterone production. There's been lots of research that talks and shows when someone is zinc deficient, which most men are, it also correlates to lower testosterone levels, specifically in men. And grass-fed beef also contains a higher...

remember grass-fed beef versus grain-fed, right? So remember before we talked about free range eggs, here we want grass-fed beef. So you do have to look through and not just get that regular beef, but grass-fed beef because it has five times omega-3s than the regular grain beef. And that makes a massive difference. And as I mentioned before, it has the zinc and the saturated fats, which is a perfect combo to boost testosterone. And listen, I'm gonna talk, say one last thing about this.

When I eat grass-fed beef, there is a difference between grass-fed and grain-fed. 100%. The taste of it, the way it cooks, there's a difference. You can feel the difference. Now, if you've never really had grass-fed beef and you just eat regular beef, you're not gonna even know the difference because obviously you don't eat grass-fed beef. I'm telling you right now, invest in grass-fed beef, invest in your health, all right? Because again, protein matters, not just for muscle.

but also for testosterone specifically with grass-fed beef. So that's food number two. Make sure you're eating that more often. Food number three is wild testosterone boosting. Food number three is wild-caught salmon, right? This is like an anti-inflammatory testosterone boosting food because salmon is a delicious source. I love salmon, wild-caught salmon though, but it has, you know, obviously it's got the protein, right? An actual delicious, rich source of protein, but it also has selenium, right? Selenium.

is one of those minerals that help with testosterone production, right? Not only testosterone production, but selenium is one of those minerals that is involved in a ton of metabolic processes in our body, right? Including muscle growth and maintenance, including testosterone production, which is why when men have healthy amounts of selenium in their diet, they generally have healthy semen and testosterone and also even a healthy

Estrogen balance right estrogen is a female hormone and unfortunately and fortunately for us we do need a little bit of estrogen right that's gonna help with semen it's gonna help with sexual or sexual health and sexual profile but But too much right is going to go the other way right too much estrogen decreases testosterone causes belly fat and there's so many other things that happen when we're estrogen Dominant which most a lot of guys are so we want to start but we still need a little bit of estrogen anyways

And I guess we want to think about wild caught salmon, which is better than farm raised salmon. In fact, a couple of days ago, I asked my wife, she was at the grocery store and asked my wife to pick up some wild caught salmon. And so, you know, I was like, need to get more fish into my life because I don't eat enough fish. I don't eat enough wild caught salmon. So she was at the grocery store. She's looking around and when she came home, she didn't have any. Right. But she's like, I didn't get you any salmon because all they had was farm raised salmon. And that stuff is disgusting.

Like, wow, coming out of Angela's mouth, that's amazing, right? Knowing, you know, definitely that the healthier choice and the better choice is wild-caught salmon because it's going to contain better levels of omega-3s. It's going to contain fewer inflammatory fats and fewer contaminants while it's much richer in the nutrients that support testosterone. So it does make a difference, right? It does make a difference between grass, wild-caught and

farm-raised because a lot of times guys are just eating farm-raised salmon and not getting the results or not feeling the results or getting the results, you know, of how powerful salmon can be, right? And that's not just with testosterone, but you know, with, you know, obviously salmon's a protein, so you want high quality protein. So for men over 40, 50, 60 who are looking to boost testosterone, it's wild-caught salmon, right? Omega-3 fats, the selenium, but the high level of selenium,

of it's a protein also has vitamin D. Vitamin D, vitamin D is another vitamin that supports testosterone production. One of the biggest ones, right? If you look at selenium, you look at vitamin D, you look at zinc, you look at magnesium, those are the biggies. And finally, I started this number three with the inflammatory less than inflammation, right? We know that chronic inflammation is another cause of all the chronic diseases and chronic illnesses that us guys come up with.

you know, that, hit us. So omega threes will help, right? Omega threes are fricking, again, most of us are deficient of omega threes. You don't get enough omega threes on a daily basis. Yeah. You know, unless you supplement with it, but even then, you know, you still want to, you know, you, this is such a powerful omega threes are so powerful. You want to ensure, right? You want to make that insurance. So omega threes will help reduce inflammation. Omega threes will support your recovery. Omega threes will improve your cardiovascular health.

Right, you know, that's another hypertension and cardiovascular health is another issue for men over 40. And it will also improve our insulin sensitivity. So all of these things also influence testosterone production, right? If inflammation's too high, your testosterone is gonna be too low, right? If you're recovering properly, meaning you're not getting good sleep, that means your testosterone production won't even start. And of course, cardiovascular health and improved insulin sensitivity is key as well. So that's number three.

Make sure you get wild caught salmon. Number four, oysters. And I know that not a lot of people like oysters and they don't like the feel of oysters or the texture of oysters. man, I love oysters. I go, sometimes we go out for, there's a specific place when I go out with Angela's family, right? To celebrate birthdays or whatever, Mother's Day or whatever. There's a specific place that we go to and this place has oysters. And I'm always telling people before in our what's up chat, okay guys?

who wants oysters, because I'm coming with like two dozen. So who's up, right? And even then it's like, there's when there are people like some of our family members, oysters aren't something that eat all the time, right? Oysters are something that I would probably have when I go out, right? I'm not gonna buy oysters and try to shuck them even though I was big up to Ethan.

who is Rodney the oyster king in Toronto. Back in the day, he taught me how to shuck oysters. So pick up, pick up, pick up the eating. I don't know if you're listening to this, but anyways, yeah, oysters, I love them. I don't have them a lot and most people don't really have them, and they're known for that aphrodisiac, but they're also amazing for testosterone. So oysters have definitely that aphrodisiac power.

but which is associated with libido and vitality and masculinity and fertility, but now oysters have, and there's been science to prove this, it's the zinc, it's the dopamine, it's the testosterone supporting nutrients, Oysters are loaded with zinc, testosterone booster. Oysters are loaded with magnesium, testosterone booster. Oysters are loaded with selenium.

testosterone booster, oysters are loaded with vitamin D, testosterone booster, right? And all of these things are crucial for testosterone, as I mentioned. you know, oysters also are high in protein, but you know, I'm just giving you the top 10, right? There's more than 10 foods. There's way more than 10 foods. I'm just giving you my top 10s and I top 10 in oysters. Although, you know, if you go out,

and you go to a place that has oysters, please do not shy away from them, right? Because oysters also have some rare amino acids like disperic acid, which is also a testosterone booster. So oysters are amazing. Yes, they're gonna give you the aphrodisiac effects, but also it supports your T-level. So don't be afraid when you go out, grab some oysters.

get some oysters, put some lemon on it and down them and you'll feel great. I always feel great when I have those oysters. All right, let's go to sauce and boosting fruit number five, avocados. Listen, I don't just talk about these foods. I live these foods. I eat these foods. These are foods that I eat literally every single day except the oysters, but avocados, right? The healthy fats for our hormones. Avocados are packed with monounsaturated fats, are like MUFA, M-U-F-A, which is literally the healthiest fat.

specifically for us guys in our 40s, 50s, 60s and beyond, because that fat is what helps us boost testosterone, right? So again, a lot of guys are afraid of fat. I don't think you're afraid of fat more than you just don't know, right? Like I just talked about, there's four types of fat. It's the trans fat that we want to completely stay away from. Of course, there's saturated and polyunsaturated fats. There's also foods that are bad in those categories.

but there's foods that are good in those categories. But the monounsaturated fats, those are the ones that we want because, and you'll get monounsaturated fats from eating avocados. This is kind of like that healthy fat that you need on your plate. Because in my program, Over 40 Alpha Brotherhood, the Over 40 Alpha program, workouts, nutrition, everything you need at Over40Alpha.com, sign up for $1. With the nutrition, it's very simple nutrition. It's a balanced plate meal. All you need is a source of protein,

a source of complex carbs from a list, a source of healthy fats, then a source of, sorry, source of vegetables and fruits and a source of healthy fats. And most times it's avocado that guys are eating, right? For me, it's avocado because avocados contain, like I say, the monounsaturated fats. They contain vitamin E, they contain potassium, magnesium, fiber, but they're also loaded with those fat soluble vitamins, which will help, which will help with our healthy testosterone production, right?

magnesium as I mentioned before, but avocados are also, um, you know, uh, they'll support your testosterone production. Sorry. They're, they'll keep you satiated because it's a healthy fat. Fat has more car calories. They'll help with insulin sensitivity and also brain functions. So again, avocados is that like, okay, what healthy fat should I have on my plate? Avocados are perfect. I usually, depending on the size of the avocado, cause people will probably ask how much avocado do you eat?

For me, like I said, I eat avocado pretty much with every meal. So if I eat three meals or two meals, avocado is going to be there. And it's usually some days I eat a whole avocado. It's very difficult to tell you because sometimes you'll get avocados that are small. Sometimes you get avocados that are big, right? So if it's a bigger avocado, I'll just probably chop it in half.

and then eat half right with my meal. But if it's smaller, I'll just eat the whole avocado with the meal and depending on how I eat the meal. So yes, definitely you should be implementing avocados and it's an easy one and not I'm not talking about what do call it? And when I talk about avocado, I mean like real avocados, like real avo avocado. I can't even say it anymore. Give me an avocado, avocado, real ones, right? Not the not that mix that you get because that mix that you get

like, you know, in a package, can't even, can't get the name right now. It's, it's, it's, it's, it's, I can't remember what I'm trying to, you know, when you dip it into, you dip that thing into chips, right? You can make it from scratch, but don't buy that and think that you're getting avocados, just buy regular avocados. Okay. All right. Number six, what is testosterone boosting food? Number six, well, pumpkin seeds, right? These tiny seeds have massive testosterone support. Pumpkin seeds are one of the best.

natural sources of zinc, magnesium, healthy fats and antioxidants. Do you see, and are you hearing a theme here with some of those micronutrients, Vitamins, minerals, right? Zinc, magnesium, selenium, right? Like you're here vitamin D, right? Both zinc and magnesium are critical for testosterone. Like not only the cholesterol, but your zinc and magnesium is critical.

Unfortunately, most men are deficient in magnesium and zinc, which is why most men have low testosterone. And magnesium is specifically important because it helps to improve your free testosterone. The free testosterone, what's available because we have total testosterone, but we also have free testosterone and bioavailable testosterone. Right? So free testosterone is a testosterone that, you know, you could have massive level.

of testosterone, but free testosterone is that small percentage that the body actually uses throughout the day. And that's magnesium that's going to help with improving your free testosterone profile. Right. And many men again are magnesium deficient. And why, why? Because they're not getting enough from food. So poor diets, stress, right? Not eating enough vegetables, not eating enough cruciferous vegetables, which contain magnesium and poor sleep. But pumpkin seeds are a simple way.

to support your recovery and hormones naturally, right? You can throw those into a smoothie. You can throw those into your breakfast, right? Like if you have a steel cut oats breakfast with the scoop and a half of protein, you got bananas, you've got berries, and then you throw the pumpkin seeds in, you're good, right? Because, again, testosterone production, hormone balance, muscle recovery, sleep, reproductive health,

And as I mentioned, zinc contains, sorry, pumpkin seeds contain zinc and phytosterols, which are support testosterone, and also balance your estrogen levels, right? Phytosterols, which help with your estrogen balance, testosterone to estrogen balance. Cause remember, I do, we do need estrogen, but there's some research that shows that zinc helps inhibit

aromatase, which is the enzyme that converts testosterone to estrogen. So we want more zinc, but if we can get it from food, that's going to be even better. All right. So let's move on. Zinc. Sorry. So we need more. Sorry. We need more zinc. Yeah. So pumpkin seeds. We're to get that from pumpkin seed because again, we do not want aromatase. And we want to also, while we have a healthy

testosterone to estrogen balance. Cause remember we need a little bit of estrogen, but we do not want this enzyme to start converting our testosterone to estrogen. We don't want that. All right. So what is food number seven? Food number seven, I alluded to it before, is spinach and or kale, right? Estrogen control vegetables, dark leafy greens are testosterone supportive superfoods. Why? Because they contain magnesium. They help with estrogen metabolism.

They help with inflammation reduction, oxy, oxidant, you know, they have antioxidant supports in it. It will help with cortisol, help with metabolic health. And there's science that's very interesting here because foods don't necessarily, cause you gotta remember foods don't necessarily like completely boost testosterone directly. But when you have a healthy hormonal environment like magnesium and spinach is one of the best natural foods sources of magnesium. When you have those good antioxidants, when you have

fiber, when you have phytochemicals, you know, you are going to create a better hormonal environment, right? Kale also has IDOL3, IDOL3 carbonyl, which also helps to reduce aromatase, right? So we're trying to get everything in to, you know, to ensure that we set up that, like I said, it's a healthy hormonal environment, right? Making sure aromatase doesn't.

doesn't happen, making sure that we, we set up, know, our, you know, our insulin is insulin sensitivity, making sure I'm served to sauce, her own support. And then of course the kale, which has I three C, which converts to D I right. And this is great because D I helps with estrogen hormone balance and aroma taste regulation. So we don't get that conversion, right? So important. So, eat more cruciferous.

Vegetables, right? Eat more spinach and kale. How can you do that? Well, one of my rules is once a day, at least once a day, you're gonna have a salad, Leafy greens, right? We're gonna have a salad with either spinach or kale at least once, right? You're definitely gonna always have either vegetables or fruits on your plate with your meals, but having that, making sure that you intentionally have a salad, right, with your meal is gonna be key. Now, you can also get that kale and spinach into your

the nutrition into your lifestyle with smoothies, right? When you're making a smoothie, this is the perfect opportunity because you're just gonna blend it up to throw in spinach, a handful of spinach, right? Or a handful of kale. Actually, kale is probably the better one to throw in there, because spinach tastes good, right? You have spinach, you throw some olive oil on it, a little bit of lemon, right? And depending on like, you you may have some really like old, like feta cheese, you throw feta cheese on there. You you maybe put some berries, some cucumber.

Tomato, you you create this really you know refreshing Salad spinach salad, but and it's taste great. Some people don't like it I don't generally like a lot cook kale, but I don't generally like like Natural kale without being cooked because it's it's hard. So that's the that's the perfect time to throw kale into your Smoothie because you know your smoothies gonna blend it all up. You're gonna have bananas in that smoothie. That's gonna help take make it taste good You're gonna use alpha armor, right?

protein powder, my protein powder, because it tastes amazing. And it's not filled with all that crap and sugar. yeah, that's how you get your kaolin. But make sure 100 % again, that because this contains that magnesium, this contains the antioxidants, this contains compounds like idol-3-carbinol. is like, these two should be non-negotiable in your overall nutrition lifestyle on a daily basis in some way.

You need this, our bodies need it to create that healthy hormonal environment. All right, let's move on to testosterone boosting food number eight. This is another one of my favorite. Dude, this one is so powerful. This is so powerful, it's Brazil nuts. man, like again, I have some downstairs. Brazil nuts are one of the richest natural sources of selenium. We talked about selenium already. Brazil nuts also provide you cholesterol.

Good cholesterol, is important for testosterone production. Remember cholesterol is a precursor to testosterone production. So when you have the richest natural source of selenium, right? And that's really mostly because of the glutathione stimulating effects, right? That's directly linked to increasing testosterone. Selenium also plays an important part in sperm health, thyroid function, which is important for your metabolism. It's an antioxidant protector. And of course it regulates our hormones, right? And it's.

just with a handful of Brazil nuts, you have to be very, careful with Brazil nuts because they're very satiating, but you only need a handful, maybe just like, you know, five or six, that's it, a day. That's all you need really, because one handful of Brazil nuts a day, one, because one Brazil nut contains more than your entire daily selenium requirement, right? And which is amazing because a lot of guys aren't getting even selenium in their diet, but just one. So all you need are five or six.

Right? And again, you can overeat them. That's why, they're, they're very rich and they're very calorie dense. Right? So, so, but again, because of that selenium testosterone production, thyroid health, et cetera, you want to be eating these on a daily basis. Right? Just a few, just a handful, a handful. That's it. It's one of the best testosterone hacks on the planet. Right? Because again, your body's probably low in selenium. Of course you're to get your blood work, but probably low in selenium.

Right, so adding this, right, just a handful. Now again, this is your healthy fat. So could you have Brazil nuts for dinner as your healthy fat? Yes. Can you throw Brazil nuts into your smoothie? Yes. Can you have Brazil nuts in your breakfast? Like, you know, your steel cut oats protein breakfast? Yes. But it's not a snack, right? Don't snack on Brazil nuts. Make sure that you have that with your protein, your healthy carbs.

and of course your vegetables and fruits. right, so one handful a day. Go buy a bag of Brazil nuts and make sure that you include that in your meals or one meal per day. right, testosterone boosting food number nine. This is one that's probably gonna hit you and the side is sweet potatoes. It's a testosterone friendly carb. Remember, we need carbs. Testosterone, you need carbs. A lot of guys fear carbs. Not only, and so you should, simple carbs.

You should fear the F out of simple carbs, but not healthy complex carbs. You need those, right? And sweet potatoes are one of the best carb sources for us. Remember, you're gonna hear a lot about sweet potato and it's not good and blah, blah, blah, blah, blah from other people. But remember, this is about us. This is about what is going to help us boost testosterone naturally through nutrition. So sweet potatoes will help support testosterone, help support recovery, help support insulin sensitivity, right? Most people are insulin resistant.

helps support our muscle growth, helps support our sleep, our energy and cortisol control. And one of the biggest mistakes again men make is they do not eat carbs. They think carbs the entity, but sweet potatoes, right? Sweet potatoes, you know, will have complex, it's a complex carb, right? So it's a good carb that we need. It's got potassium, it's got fiber, it's got antioxidants, vitamin A, and also a slow, it's slow digestion. So it gives you that slow digesting energy. But sweet potatoes help with,

adiponectin, is, which is associated with fat metabolism, right? Our goal here is to make sure that we burn fat, right? Make sure that we reduce cortisol, make sure that we improve our sleep, make sure that we support our testosterone. So we want to make sure that we have good supporting carbs in our diet. So this one, you're not going to find on the regular top 10 list to help support testosterone. But here's the thing, when we don't have carbs in our

Nutrition lifestyle in our diet or let's just lifestyle. We are compromising the ability to testosterone like like when we don't have carbs, but I you know in a strategic way I know I'm talking now there are other ways There are other diets and other plans that you can kind like that are more advanced right that are more advanced There's more advanced eating I'm not talking about the advanced eating right now, right? Because some people will say well I've heard that that carnivore diet does or I heard that this one that there's some advanced

eating that you can do, but we're talking about general nutrition, right? This, mean, we gotta, we gotta go to the foundation first. We gotta build a foundation of a healthy nutrition lifestyle. So sweet potato is on the list. It's number nine. Let's go to, and remember also one of the other things sweet potatoes does too, and which is mostly the most important thing when it comes to the sauce row is it helps with insulin sensitivity, right? Insulin sensitivity. And usually insulin sensitivity will get worse. Most guys are insulin resistant.

But insulin sensitivity gets worse when blood sugar control declines, when belly fat increases, when inflammation rises, testosterone will decline for sure. And sweet potatoes, because they are lower on the glycemic whole food carb and rich in fiber and antioxidants, will help support healthier blood sugar control compared to ultra processed carbs. again, quality carbs matter, and sweet potato is gonna be one of those carbs that will help support

a healthy hormonal environment, which will help us with testosterone. All right, final food, food number 10, extra virgin olive oil, and that's it, extra virgin olive oil, right? I put olive oil on a ton of food, right? Because here's the thing, I talked about testosterone needing healthy fats, right? And one of the biggest fats that you can do is extra virgin olive oil.

because it's loaded with monounsaturated fats, the MUFA, which we talked about, polyphenols, antioxidants, and anti-inflammatory compounds, right? So there's a lot of research that shows that olive oil positively influences testosterone production and overall metabolic health, right? There's a study that showed that consuming olive oil increased testosterone in healthy men while also improving luteinizing hormone, which is the hormone

that is important for testosterone production. Remember at the beginning of this, talked about how, know, hypothalamus, GnRH, gonotropin hormone to the pituitary glands, which will release follicle simulating hormone and luteinizing hormone. And it's a luteinizing hormone that takes that trip down to the lay-deck cells and testes and asks and looks for cholesterol. So you want a very healthy...

amount of luteinizing hormone that will help stimulate testosterone production. And that's going to come from olive oil, right? That's going to improve your luteinizing hormone, right? So again, that's, that's, and, and, and now the thing about olive oil, I'm just going to quickly talk about this is olive oil that you get in the supermarket isn't generally the best type of olive oil. You're going to have to invest in high quality olive oil that is probably made in Europe.

Right? Or if you go to it or find a place that has like that sells high quality olive oil, your olive oil should have a taste to it. Like if your olive oil doesn't have like a taste to it, then it's no good. So you do have to, to, to, to look around. Now, if you've never eaten any olive oil before, had olive oil specifically, that's what you're going to use for your salad dressing. Start with regular olive oil just to get it in. But man, my advice would be invest in the high quality olive oil.

so that you are putting high quality monosaturated fats into your body and you're getting olive oil, right? You may not even be getting any of the nutrients and the benefits from the olive oil that you're getting from the store. just invest, invest, okay? So that's it. Those are your 10. You have your 10 foods.

that we have, let me quickly go back over them. The 10 foods are, you know, sorry, whole eggs. We've got grass fed beef. We've got wild caught salmon. We've got oysters. We've got avocado. We've got pumpkin seeds. We've got spinach and kale. We have Brazil nuts. Love those Brazil nuts. We've got sweet potatoes. I know that came from, from left field there, but trust me on that one. And we have healthy olive oil, right? Like pure.

extra virgin olive oil. Now, you may be saying to me right now as you're listening to this just before we wrap up, fuck, I already eat those foods, right? And I still have low testosterone, or I'm still overweight, or I still can't build muscle, or my sleep still sucks, or my recovery still sucks, or I can't lose weight. Here's the problem. You probably do eat those foods sometimes, but there's two things. Number one, you have to be consistent with those foods. And number two,

you need to get rid of the foods that negatively affect and impact your testosterone health. I'm going to quickly go over the foods that you need to get rid of in order for these top 10 testosterone boosting foods to actually help those foods you need to get rid of because I've done this many times and I've heard that story many times. But if you're still eating ultra processed foods, if you're still eating trans fats, if you're still consuming seed oils,

If you still have excessive soy, if you still eat sugar, excess sugar, if you're still drinking beer, wine, and any alcohol, if you're still eating processed meats, if you're still drinking sugary drinks, pop, you write diet pop, if you're still eating refined grains, if you're still, if you're still, well, no, this is gonna be tough, but you know.

eating foods with excessive pesticides is going to be very difficult because again, we don't control that. If you're still consuming heavy processed dairy and if you're still chronically overeating, guess what? Because all of that stuff increases inflammation. All of that stuff makes you insulin resistant. All of that stuff increases belly fat. All of that stuff makes you more estrogen dominant and all of that stuff is a perfect storm for low testosterone and not all.

It can just be one. It's one of those things where one of these things can sabotage your entire diet. So be consistent with the foods that I talked about and there's a whole bunch of other foods. I've got a power 30 guide, which I'll probably include on the blog and my website. You can just click the link and it'll be a PDF right there. They'll give you all 30 to sauce on boosting foods, but you got to get rid of these other things so that you can create.

a better environment because the sauce from optimization is not about one magic food. It's about creating that hormonal support of hormonal environment, right? Proteins, healthy fats, vitamins, minerals, micronutrients, complex carbs, nutrient density, right? Foods that are nutriently dense from whole foods, muscle building foods, right? We've to build that muscle, anti-inflammatory foods, blood sugar stability. And that's going to be consistent, right? You can't go from zero to hero, but now that you have

these tools, let's start with these top 10 foods. get at least get these into your diet while you're eliminating all the other things I'm talking about, because you can't eat like a teenager anymore. We can't eat like we're in our twenties or thirties, right? We have a very small, you know, margin of error, right? Our nutrition will either do one or two things. We need to support testosterone or it will destroy it, right? And the reality is, and the reality is most guys have a diet or nutrition

system that is killing your testosterone. But the good news is when you start eating intentionally, because this happens inside my brotherhood every single day, guys come in with low testosterone, with belly fat, et cetera. And you see from the transformations that, you know, just switching nutrition not only helps with their physique, not only helps with their overall health, but also helps with naturally increasing testosterone. one of the things that we track. So you're going to be able to build muscle easier, lose belly fat.

sleep deeper, recover faster, stabilize your energy and improve your energy, improve your libido and feel sharper mentally while naturally increasing your testosterone levels. So hopefully that makes sense. Those are the 10. Let me know what you think. And also if you need a program, if you need a nutrition plan, I wrote a bestselling book called Nutrition for Men Over 40. You can get that on Amazon, but also join the Over 40, My Over 40 Alpha program. Thousands and thousands of men have used this program to completely