Snacks to Boost Testosterone

In the era of “bro culture” where men are constantly seeking to prove their masculinity, there is often a struggle for adequate testosterone in our bodies. The food industry has begun to recognize this and developed testosterone boosting snacks that can help you achieve your epic gains.

The “what food raises testosterone by 52 percent” is a question that has been asked a lot. There are many options, but some of the best choices include peanuts, raisins and blueberries.

Vintage shirtless man drinking Egg Nog from the carton.

When the calendar turned to December 1st when I was a kid, our refrigerator and cabinets were packed with foods we didn’t see much of the rest of the year. Sure, there was gingerbread and fudge on the shelves, but there were also some heartier options like a large bowl of mixed nuts (which you had to crack yourself), sticks upon sticks of summer sausage, and belly-filling eggnog.

Now that I have my own family, I’ve maintained the practice of adorning our kitchen with these colorful and delectable treats. Because I enjoy chopping up some summer sausage and extremely sharp cheddar cheese and preparing meat and cheese sandwiches (no crackers) while sitting by the fire and listening to Christmas music. With the addition of mixed nuts and eggnog, you’ve got yourself a festive buffet.

Last year, while I was eating summer sausage and cheese, cracking nuts, and sipping eggnog, a thought occurred to me: “This food is definitely filled with cholesterol.” Cholesterol is a component of testosterone. All of this sweetness might be helping to raise my T!”

So I looked at the labels and did some research, and it turned out that several of my favorite holiday foods were also natural testosterone boosters. While nuts didn’t turn out to be the cholesterol powerhouses I had hoped for, they are still beneficial to your T.

I’ve included the characteristics and advantages of my favorite T-boosting holiday treats below.

Testosterone and Diet

To understand any of this, you must first grasp a few fundamentals about how testosterone is produced in the body. Testosterone levels are influenced by a variety of factors, one of which is diet. While consuming testosterone-friendly foods is important, it isn’t enough to boost testosterone levels. You should also include some severe weightlifting, as well as other lifestyle adjustments such as stress reduction and improved sleeping. (To see a complete list of natural testosterone boosters, click here.) So, if you’re trying to grow some hair on your chest by eating just summer sausage, I’m afraid you’re out of luck.

There are a few elements that are essential for testosterone production that may be found in your diet:


Cholesterol is a component of testosterone. Leydig cells in your testicles convert cholesterol to testosterone via a complicated process. Sure, your Leydig cells can utilise the cholesterol your body makes naturally, but if you really want to boost your T levels, you’ll need to increase your dietary cholesterol intake. Cholesterol may be found in abundance in eggs, meats, and cheeses. You also don’t have to be concerned about ingesting too much cholesterol, contrary to common thought. I propose the following articles for a more in-depth look at cholesterol misconceptions and heart disease:


  • Cholesterol: The Definitive Guide
  • Part 1 of The Straight Dope on Cholesterol
  • Part 2 of The Straight Dope on Cholesterol

Take a look at my cholesterol levels after consuming pretty much nothing but eggs, bacon, and steak for six months, as I shared those numbers after my testosterone-boosting experiment was completed, for anecdotal, n+1 evidence that consuming high amounts of cholesterol won’t put you on the path to a heart attack. I’ve maintained that diet (in fact, I’ve increased my daily egg intake), and subsequent blood testing has shown that my cholesterol and blood pressure readings are now ideal, and even better than they were before.


SHBG (sex hormone-binding globulin) controls the quantity of free testosterone in our bloodstream. SHBG-bound T has the disadvantage of being physiologically inactive, which means our bodies can’t utilise it to help us develop muscles or improve our mood. In and of itself, SHBG isn’t awful, but too much of it is. Because too much SHBG binds to too much testosterone and leaves too little of the pure material, it’s conceivable to have high total testosterone levels and yet have symptoms of testosterone insufficiency.

So, if you want to get the advantages of testosterone, you’ll need to lower your SHBG levels. According to research, increasing the quantity of fat in your diet — including polyunsaturated and monounsaturated fats, as well as that “bad” saturated fat — is one of the greatest ways to minimize the amount of SHBG floating about in your blood.

Cheddar Cheese with Summer Sausage

Sliced salami and sliced cheddar Cheese holiday snack.

A dish of summer sausage and sharp cheddar cheese is my all-time favorite holiday snack. Buddy the Elf should have taken it as a complement when he informed the Gimbels Santa that he “smelled like steak and cheese.”

Meat and cheese are high in cholesterol and lipids that enhance testosterone levels. They’re also excellent.

A serving of summer sausage with cheddar cheese has 65 milligrams of cholesterol and 18 milligrams of fat (most in the form of saturated fat). Of course, I’m not eating a single serving of summer sausage and cheese when I nibble on it. As a result, we may multiply those figures by two.

Plus, sausage and cheese are high in protein, which helps to develop muscles and increase T.


Vintage painting pouring Egg nog into Glass.

Whole milk and eggs are combined in eggnog to raise testosterone levels. Eggs are high in cholesterol (one egg has 187 mg of it). To take advantage of these egg-cellent stats, I’ll sometimes consume three raw eggs with a splash of cinnamon and vanilla before bed. Whole milk also has a significant quantity of cholesterol — roughly 30 mg per serving, which is nothing to be ashamed of. Furthermore, both milk and eggs are high in SHBG-lowering lipids, especially saturated fats.

What I found unexpected was that, despite being made with eggs and full milk, the store-bought eggnog I was purchasing didn’t contain much cholesterol — approximately 45 mg per serving. It’s not bad, but it might be a lot better. Another disadvantage is that it’s high in waist-expanding sugar, which depletes your T. It does, however, contain a lot of saturated fat.


I figured that creating my own eggnog would help me cut down on the cholesterol and sugar, so I did. It’s dubbed “Bro-nog” by me. It’s got a lot more cholesterol (419 mg!) and fat (21.6 g) than store-bought eggnog, but it’s also got a lot less sugar. Plus, it tastes really decent. Much better than my nightly egg drink, which is, to be honest, really bad.

Recipe for Bro-nog (serves 1)

  • 1/2 gallon of whole milk
  • 2 eggs, whole
  • 3 teaspoons stevia
  • a half teaspoon of vanilla extract
  • a smidgeon of cinnamon
  • nutmeg powder, to taste (to really get that nog flavor, be liberal with the nutmeg)

In a blender, combine all of the ingredients and mix until smooth and frothy. Adjust the ingredient proportions to your liking. Drink it directly from the blender if you’re a loyal bro. You may also put it in a cup and add your favorite adult beverage (such as rum) if you like.

Pistachios (Particularly Brazil Nuts)

Particularly Brazil Nuts in the Bowl.

Although nuts do not contain cholesterol, they are high in SHBG-lowering lipids, so don’t feel terrible about munching on them during the holidays. While all nuts are useful for increasing T-levels, one nut in particular, the Brazil nut, may be especially effective. They’re high in fat (one serving includes 19g, or 29 percent of the daily recommended amount of fat), but they’re also high in selenium, a vitamin. Increased selenium levels have been shown in studies to help raise testosterone levels.

So there you have it: seven delectable holiday foods that may also help boost testosterone levels. Festivity and virility are two words that come to mind when thinking about the holiday season. Put it in your pipe and puff away like a merry old elf.



The “natural sources of testosterone” are anything that can help increase the levels of this hormone in your body. Some examples include eating healthy, exercising and taking supplements.

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