How Do Fats Affect Your Testosterone Levels?
When it comes to fats and your testosterone levels, the main thing you need to know is that not all fats are the same, and you need to be aware of how the different types of fats affect your body. As what has become more well-known in the last decade, low-fat diets generally lower the amount of testosterone available to your body, which is bad for your performance in the gym.
It will hinder your ability to recover and will leave you feeling generally sluggish. Getting enough fat in your diet will, in turn, increase your free testosterone levels and will make you feel more energized, help you build more muscle, help you lose body fat, and will protect your heart.
There are three main types of fats in the foods that we eat. They are polyunsaturated fats, monounsaturated fats, and then saturated fats.
The first type of fat is polyunsaturated fat. This is primarily found in oils and foods that come from fats. This includes things like olive oil and other plant-based oils. You can also find high levels of polyunsaturated fats in fatty fish such as salmon, which is high in omega-3s, one of the most highly concentrated versions of this fat. Eating enough polyunsaturated fat is correlated with improved blood cholesterol, and is linked to lowering your chance of getting type 2 diabetes. (1)
The second type of fat is monounsaturated fats. This type of fat is also found in a wide variety of foods and oils and has been found to be the primary type of fat that's well-correlated with increased testosterone levels. You can find monounsaturated fats in extra virgin olive oil and is best eaten raw rather than cooked. We recommend adding it to salads to get the most benefit.
Monounsaturated fats work to keep your blood sugar levels at their standard rate, which is what helps to prevent issues like type 2 diabetes. They also help to improve your cholesterol levels which is what causes heart issues. As well as extra virgin olive oil, avocados are a great source of monounsaturated fats, so are nuts and seeds. These are great to be bought in bulk, and you can find a great selection. (2)
The final fat type is saturated fats. These have been demonized but can be eaten with no health issues as long as it's in moderation. Saturated fats are linked to increased cholesterol levels which can then lead to heart issues due to clogged up arteries. You don't want to take cholesterol out of your diet entirely, though, and it's the foundation of the production of testosterone.
If you remove fat from your diet completely, you'll notice a quick drop in energy and sex drive. The trick is to eat saturated fat in moderation, but this still means you can eat it several times a week without any issues. Saturated fat mainly appears in red meat and coconut oil. While they are high in saturated fat, they also have tons of vitamins and minerals and are very good for you overall. (3)