What to Eat to (NATURALLY) Boost Testosterone After 40

Lose the fat. Boost the T.This is a question I get all the time.

But let’s set the record straight right now:

You’re not overweight because your testosterone is low. Your testosterone is low because you’re overweight.

Fat tissue, especially belly fat, is like a factory for turning testosterone into estrogen. That means before you start popping Rocket-T or slamming raw eggs like Rocky, here’s your first order of business:

• Eat in a calorie deficit (without starving yourself).

• Strength train at least 3x/week.

• Walk. A LOT. (NEAT — Non-Exercise Activity Thermogenesis — is your best friend here).

Now with that out of the way, let’s dive into the foods and supplements that actually help.

Step 1: FAT & CHOLESTEROL — The Raw Material of Testosterone

Your body literally makes testosterone from cholesterol.So those low-fat diets?(Terrible for your man hormones.)

But don’t go TikTok-bro crazy with “add fat to everything.” Here’s the breakdown that actually works:

• Total fat: 25–35% of daily calories (as low as 20% is still fine).

• Saturated fat: Up to 10% of your calories (eggs, grass-fed beef, coconut oil).

• Monounsaturated fat: ~15% (olive oil, avocado, nuts).

• Polyunsaturated fat: Moderate (5%), focus on omega-3s.

• Trans fats: ZERO. These murder your T faster than watching a 23-year-old “over-40 specialist” on TikTok.

Step 2: Testosterone-Boosting Foods

Eggs

• 1 large egg = ~185 mg cholesterol.

• 2 eggs? 370 mg — the sweet spot.

• 3 eggs? 555 mg. More than enough.

👉 Translation: 2–3 eggs daily = natural testosterone support.

Beef

• 3.5 oz serving (deck-of-cards size) = ~70 mg cholesterol.

• Eat it 2–3x/week for a testosterone-friendly boost without overdoing saturated fat.

Oily Fish

• Salmon, mackerel, sardines.

• 3.5 oz serving = ~55 mg cholesterol + omega-3s.

• Aim for at least 2 servings per week.

Oysters

• 6 medium oysters = ~50 mg cholesterol.

• But here’s the magic: ~30 mg zinc.

• Zinc is HUGE for testosterone. Most guys are low. Even 1–2 servings a week can move the needle.

Step 3: Vegetables That Block Estrogen

Cruciferous veggies help your body metabolize estrogen better. That means more free T left over for you.

• Broccoli

• Cauliflower

• Brussels sprouts

• Kale

All contain indole-3-carbinol, your anti-estrogen ally.

Step 4: Supplements That Actually Do Something

Forget overpriced “test boosters” with fairy dust. Stick to these:

• Zinc & Magnesium (ZMA): 20+ years in my stack, and still king.

• Boron: Can increase free testosterone. I run 12 mg, 30 days on / 30 off. Costs $10. Cheap AF.

• Maca Root: Helps libido more than T, but hey — a strong libido’s still a win.

• Vitamin D3 + K2: Most guys are low. D3 supports T, K2 keeps calcium in bones, not arteries.

• Ashwagandha (KSM-66): Lowers cortisol, indirectly boosting T.

• DIM: Concentrated cruciferous veggie power. I run 30 days on, 60 off.

Step 5: Sleep — Where Testosterone Peaks

If you’re sleeping <7 hours, you’re destroying your T.Deep sleep is when testosterone production peaks.

Fix your environment:

• Blackout curtains.

• No screens an hour before bed.

• Cool room (65–68°F / 18–20°C).

• Check my other videos/blogs for more sleep hacks.

Step 6: Environmental Testosterone Killers (Where YOU Are Screwing Up)

Here’s where most men fail — and I’ve been warning people for 20 years.

Plastics.

• Stop heating food in plastic. Chemicals leach and act like estrogen in your body.

• Store food in glass or stainless steel.

• Ditch cheap, reusable water bottles — go stainless steel.

• Even paper cups are lined with plastic.

• Coffee on the go? Get a stainless travel mug (yeah, like this “Barbells to Buddhas” one — not for sale… unless you wanna buy mine?).

Even if your diet’s perfect, environmental endocrine disruptors can crush your testosterone. Cut this shit out.

Boosting testosterone after 40 isn’t about magic pills or sketchy injections.It’s about:

• Losing excess fat.

• Eating the right foods in the right balance.

• Using proven supplements.

• Sleeping like a champ.

• And cutting out the plastics that are turning you into a soy boy.

Do this, and you’ll naturally crank up your T, keep your edge, and feel like the man you’re supposed to be.