Eating a Mediterranean diet to increase testosterone levels naturally
According to a study published in November 2023, the Mediterranean diet has a beneficial effect on male fertility. The objective of the research was to modify the diets of 50 subfertile men, between 35 and 45 years old,  by providing them with a specific nutritional plan. This plan included consuming 80% organic foods, introducing whole grains and low glycemic load options, eliminating refined carbohydrates, consuming green leafy vegetables and red fruits daily, reducing or eliminating dairy products, consuming primarily grass-fed meat and wild-caught seafood, eliminating saturated fats in favor of healthy fats like olive oil, avocado, and nuts. After three months of adhering to the low-carb food plan, testosterone levels significantly increased, while sperm DNA fragmentation decreased in a subgroup of individuals who reduced their carbohydrate intake by 35%.

They followed precise nutritional guidelines:
  • Consumption of 80% organic foods.
  • Daily intake of whole grains and foods with a low glycemic index.
  • Breakfast included whole grain bread with a protein source like eggs, wild salmon, nuts, and red fruits. Alternatively, oats in the form of pancakes or porridge were also allowed as a breakfast option.
  • Dairy products were eliminated or reduced, with some exceptions for goat cheeses.
  • Daily consumption of fermented foods such as yogurt or kefir.
  • Daily consumption of red fruits.
  • Daily consumption of 3 portions of green leafy vegetables.
  • Daily consumption of 30 g of nuts.
  • Consumption of legumes at least 3–4 times a week.
  • Consumption of wild-caught seaweed at least 5–6 times a week, including oily fish 2–3 times.
  • Elimination of processed meat.
  • Consumption of grass-fed or organic meat 3–4 times a week.
  • Consumption of 8–10 eggs per week.
  • Fruit consumption was limited to a maximum of 300 g per day.
  • Consumption of cruciferous vegetables at least 4–5 times a week.
  • Elimination of packaged products.
  • Frequent use of spices such as ginger, turmeric, coriander, rosemary, basil, garlic, onion, and parsley.

A subgroup of 20 participants out of the initial 50 were given additional instructions to reduce their carbohydrate intake to 35% of their daily caloric intake. The participants adhered to the diet for 3 months before undergoing a testosterone test and Sperm DNA fragmentation test. The research proved that adhering to a pre-conception Mediterranean diet that is low in carbohydrates and high in legumes, whole grains, and green leafy vegetables, along with consuming 80% organic foods, was associated with improved testosterone levels and reduced sperm DNA fragmentation. The initial testosterone level of the participants was 3.2 ± 0.3, whereas after the diet it increased to 6.92 ± 1.16.

However, another study published in May 2023 concluded that although a Mediterranean-style eating pattern is among the healthiest, to maintain micronutrient adequacy, it should not be energy compromised. Researchers evaluated the compliance of macronutrients to recommended DRIs at energy levels of 2500, 2000, 1600, 1200, and 800 kcal and found that energy intake of less than 2000 kcal results in the amount of protein falling below the suggested DRI. In addition, below 1200 kcal, the DRI’s for fat and carbohydrate will not be satisfied.

In other words, following a Mediterranean-style eating pattern can be beneficial for building muscle after the age of 40 by naturally optimizing testosterone levels, as long as you meet your macronutrient goals and consume sufficient protein. However, adopting a Mediterranean-style diet for weight loss may lead to deficiencies in essential micronutrients. I've been striving to adhere to a Mediterranean-style eating pattern as closely as possible for the past few months and my fitness progress has been great so far.

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Hi! My name is Daniel. I am 49 years old. I started this website to share my natural after-40 fitness journey.

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