This is what I follow. Boosts testosterone.
Carbohydrate Sources:
Fruits: dark berries, melon, citrus, bananas, apples, pineapples, cherries, grapes, kiwis
Potatoes and Sweet Potatoes
Squash
White Rice (NEVER BROWN)
Plaintains, Yucca
Sauerkraut, Pickles, other fermented foods (as in lacto-fermented, not just crap made with vinegar)
Carrots
Broccoli
Seaweed, dulse
Honey, cane sugar, agave
Raw cacao (not "dutched" cacao)
Protein Sources:
Lots of fatty beef
Free Range Chicken
Wild Salmon or other fish
Turkey, venison, bison or other game meat
Dairy: Organic, fermented/raw (for example, especially blue cheese)
Shellfish
Liver
Collagen (bone Broth)
Eggs (lots of eggs)
Fat Sources:
Coconut Oil
Beef tallow
Avocado Oil (and avocados)
Drinks:
Coffee
Mineral Water
Water
Pressed fruit juice
Kombucha
Pom
Alcohol: Avoid beer with lots of hops (try to avoid hops all together)
Other Recommendations:
Daily direct sunlight exposure, at least 20. Got some on your testicles, if you can
Sleep at least 8 hours every night, the more the better
Try to keep eating to a 9 hour window (like 11AM to 8PM) but the smaller the window the better
Lift
*********AVOID:**********
All forms of onions and anything containing anything made from onions (that covers most of the grocery store)
PUFAS (any of the following oils should be avoided completely: Canola, sunflower, omega 6, corn oil, basedbean oil, peanut oil, cottonseed oil, rapeseed oil, vegetable oil of any variety, margarine, shortening/Crisco, anything fake/substitute)
Beans (highly goitrogenic)
Seeds (flax, chia, etc - estrogenic)
Nuts (macadamia OK, 2 brazil nuts per day OK)
Peanuts
Artificial Sweeteners
Food Additives
Mint Tea (anti-androgen)
Fennel
Too much cumin (it's in mexican seasoning and curry)
Oatmeal (yes, avoid it. Oatmeal boosting T is a myth)
NSAIDs, acetaminophen, cough syrups, other OTC drugs that stress the liver and suppress androgens and thyroid
Alcoholic drinks with a lot of crap in (i.e., girly drinks in bottles)
