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Download my book Master Your T to learn how to increase testosterone naturally (free right now) - https://u.mzu.to/myt1 With the protein obsession prevalent in the fitness community today, it’s entirely possible that the main reason many men, who are otherwise fit and appear healthy, still suffer from symptoms of low testosterone and chronic stress is that the constant pursuit of more protein in their diet (usually out of fear of muscle catabolism) is actually inadvertently sabotaging their endocrine health. This is because the increase in protein consumption will always accompany a decrease in consumption of both fats and carbohydrates, arguably the two more important macronutrients for endocrine support. As we’ll see when we look at the research on fat intake and testosterone levels, dietary protein is possibly the least important macronutrient in terms of testosterone support. Therefore, it should be consumed at the absolute minimum level required for muscle support in training, and the remainder of the diet should consist of carbohydrate and fat - if testosterone optimization is your goal. Protein might be the most important nutrient for maintaining lean mass, but for testosterone production? It’s the least important. That’s right, more protein is not cool for your balls, no matter what the bodybuilding sites (the guys who try to sell you their powders) say. Here’s why: How Dietary Protein Impacts Testosterone Production I have personally never enjoyed high protein diets. Many guys swear by them, but they’re often the guys who sell the powders too (and they’re usually on hormone replacement therapy, SARMS, or anabolic steroids). For these 6 or so years that I’ve been hitting the gym, I have been mostly focusing on fats, carbohydrates, and total caloric intake. Surely I do eat protein, but I eat a lot less than the bodybuilding sites recommend for a guy of my size. To give you a hint of numbers, I eat probably around half of that. Yet I have never had any problems building muscle, EVEN when I didn’t have freakishly high testosterone levels. The reasoning behind me not eating a high protein diet is simple. I want to maintain high testosterone levels naturally, and high protein diets are detrimental for T production. The more protein you eat, the more you have to cut out from your carbohydrates and fats, and the more you cut from those two, the lower your testosterone production will be. And that’s because fats and carbs are superior to protein when it comes to natural testosterone optimization. This is obvious when you take a look at the research: In this study, (373) the researchers divided their subjects into 2 groups. The other group ate a high-carb low-protein diet, whereas the other group ate a high-protein low-carb diet. Fat intake and calories were identical. Ten days into the study, the results showed that the high protein group had significantly lower free testosterone levels (-36%), higher SHBG levels, and higher cortisol levels. In this study (374) which had 1552 men as test subjects (aged 40-70), Longcope et al. found out that when men eat low amounts of protein, their levels of s hormone binding globulin (SHBG) increase. This occurrence is believed to lead to reductions in free testosterone levels (SHBG is a protein which binds to free testosterone molecules in blood, making them ‘unavailable’ for direct use of the body). So at least in older men, low-protein intake might be a bad idea. What is low-protein according to these researchers though? Much lower than the amount recommended below in this article. In this study, (375) the researchers found out that diets high in protein, lower testosterone levels in men who practice strength training. In this Finnish study, (376) Hulmi et al. found out that consuming a drink with 25 grams protein (whey and casein) right before a strength training workout, significantly lowered testosterone and growth hormone levels in human subjects. So as you can see, protein truly is the least important macronutrient when it comes to boosting testosterone. I wouldn’t say that it’s necessarily a bad nutrient or anything like that, but eating a high protein diet leaves room for less carbs and fat, which are superior when optimizing natural T production. The source of protein also seems to be important. For testosterone optimization, animal sources are superior to plant sources, (377) especially if your goal is to build muscle. If you’re actively lifting weights, I would recommend that about 25-30% of your daily calories come from animal proteins. This is easily enough for muscle building purposes (if, for some weird reason, you would still want to consume more protein than that, it would be best to consume more protein in your workout days, and less in your rest days, in a way that your total weekly protein intake would still be about 25-30% of your calories).

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