Eat right to both boost your testosterone and minimize the excess estrogen in your system. Nowadays, a diet that emphasizes this is needed more than ever, especially for anyone over 30 years old and who is in a long-term relationship. A curious finding is that studies show married men have lower testosterone over their single counterparts and fathers have even less. For women, testosterone begins to decline in their mid-20s and for men the decrease starts in their 30’s. On average by age 40 a woman is at half the amount of testosterone that she had in her early 20’s and by 60 years old, 20% of all men have low testosterone levels.
Why are decreased testosterone levels a concern? Nicknamed the “personality hormone,” testosterone naturally influences our sex drive but stable levels also provide us with a sense of well-being, power and motivation. It gives us energy, helps with endurance and overall strength. Without the optimal levels of testosterone, we may face the following ill effects: lack of concentration and motivation, increased risk of diabetes, low bone density, loss of sex drive and potential risk for certain types of cancer. Thus being mindful of ways to increase testosterone and reduce excess estrogen via natural means is crucial for our ability to thrive for the years to come.
Testosterone Boosting Breakfast of Champions Menu:
Smoothie with Blueberries, Greek Yogurt, Flax Seeds, Pomegranate Juice and Almond Milk (see recipe below)
Green Tea with Organic Honey - One of my favorite truly organic honey companies, Rare Hawaiian Honey Company, comes from Hawaii and is run by a husband and wife team. (There are a variety of green teas to choose from. Pick one that suits your taste and if you don't already know which that is have fun doing a taste test.)
- 2 cups plain 2% Greek Yogurt
- 2 cups blueberries (frozen wild or organic)
- 1 tablespoon peanut butter (organic almond or peanut butter)
- Optional: 1/2 to 1 banana
- 1/2 cup pomegranate juice (or tart cherry juice)
- 1/4 cup almond milk (organic, either plain or vanilla)
- 1 heaping teaspoon flax seeds (raw or toasted, can substitute with chia seeds)
Making smoothies is easy if you have the right tools. My preference for making smoothies is to use a Magic Bullet but if you do use one with this recipe you'll have to make half the recipe at a time. So first choice with this particular two-serving recipe is a blender. The other option is a food processor but clean up is messier.
Put all the ingredients in whatever you are choosing to blend your smoothie in.
Blend for 1-2 minutes and then add either juice or almond milk, if you would like to have it thinner. If you'd like it to be thicker and colder, add a half cup of ice.
To serve, pour into an extra-large glass, add a few blueberries to the top and drink with a straw.
|Nutritional Guidelines (per serving)|
|Total Fat||7 g|
|Saturated Fat||2 g|
|Unsaturated Fat||3 g|
|Dietary Fiber||7 g|