Top 10 Testosterone Boosting Foods in 2021

Top 10 Testosterone Boosting Foods in 2021

If you are a male who suffers from low Testosterone, you may not know there are Testosterone boosting foods you can include in your diet.

These can help you increase your Testosterone stores. If you already know them, you are well on your way to feeling like yourself again! If not, we are discussing them all in-depth here so that you have the tools you need to take the next step.

A Breakdown of Testosterone

Testosterone is a hormone. It is not just found in men; it is also found in women. Both genders use it and need it to thrive in life. This hormone is part of the group of Androgens—namely hormones—that build. Breaking that down, it essentially means that Testosterone helps bodies in a lot of ways, like growth. This hormone is responsible for a few processes in men, including; deepening of the voice in puberty, hair growth, muscle growth, bone strength, and the development of the reproductive organs. There are two types of Low Testosterone, or Low T, diagnoses: Primary and Secondary Hypogonadism.

Primary Hypogonadism

Testicles that do not provide sufficient levels of Testosterone fall under this category of this disorder. This type of Low T can be inherited or can be caused by an accident or illness. Some examples of Primary Hypogonadism are;

-Klinefelter’s Syndrome

-Undescended Testicles


-Cancer Treatment

-Physical Injury

-Mumps Orchitis

Secondary Hypogonadism

This type of Hypogonadism is due to any damage that could have been made to the Hypothalamus or Pituitary Gland. Both of these sections of the brain are in control of hormone production in the Testes. Some examples of Secondary Hypogonadism are;

-Kallmann Syndrome


-Inflammatory Disorders

-Pituitary Disorders

-Normal Aging




If you are looking through these lists and thinking you might have more than one, it is possible to have Primary or Secondary Hypogonadism or even a mix of both.

When Do Testosterone Levels Start to Change?

If you are a male and find that you might suffer from Low T, age can offer a bit of insight into if this disorder is what you are truly facing. As men age, the body generally will produce lower and lower amounts of Testosterone. This is just a normal part of the aging process and does not need to cause alarm. If you are a man and are 30 or younger and experiencing symptoms of Low T, this circumstance is not considered to be normal. You might consider consulting with your doctor or physician on what symptoms you are experiencing and where you can start to get help.

What Are Signs of Low T?

Here is a list of symptoms you might experience if you have Low T:


-Genital numbing

-Low sex drive

-Lack of interest in sex


-Low energy

-Mood swings

-Weight gain

-Loss of muscle mass

-Testicular shrinkage

What Can I Do If I Think I Have Low T?

If you believe you have Low Testosterone, there are a few things you can do.

Start to take an inventory of what you are eating on a day-to-day basis. Do you see any foods listed in this article that you can cut out or limit? Are there foods listed in this article that you need to include in your diet or eat more of? Start there. Get enough sleep and take care of your mind as well. You can also call in and schedule an appointment with your doctor. You will have the opportunity to discuss the symptoms you have noticed as well as get a physical exam and probably some blood work. Another resource available to you is our free Testosterone test on our website. Some of the questions you might see on your test are written below and can be answered in a Yes or No format:

I have a reduced desire for sex that is not OK with me.
I have erectile dysfunction
I have a lack of drive and motivation that affects my productivity
I lack energy and am always tired
Life is less enjoyable than it used to be
Fun activities are less fun or take too much effort
I often feel irritable and grumpy
I have noticed a loss of tone in my muscles
Weight seems to settle stubbornly in certain areas of my body and remains there despite weight loss
My workout results do not match my efforts

After you answer the questions to this online quiz, you will get your results instantly. You will then have the opportunity to talk to one of our doctors for a discounted fee. You can find this free resource here

Nutrition and Testosterone Levels

Nutrition can be a great tool in giving you a step up to keeping your body healthy and your Testosterone levels at a normal range. Think of your body as a machine. If you are feeding it packaged foods, sugary drinks, quick snacks, and fast food, you are most likely going to feel the effects of no energy and depleted stamina quickly. In the long run, you will see effects on your body from having a bad diet for so long.  Whereas if you feed your body the nutrient-dense food it needs, you are more likely to have high energy and stamina, fewer health problems down the road, as well as a decreased risk of some sexual health disorders showing up, such as Low Testosterone.

  • Ginger

The Ginger Root has been used for many ages in medicine and science. This food has a lot of beneficial properties when consumed. Research today has been shown that it improves the outcomes of fertility in males. In a study published by the Medical Journal Of Tikrit University, it was found that men who took a Ginger supplement daily for the space of 3 months showed increased Testosterone levels of 17.7%.

  • Egg Yolks

Egg yolks are jam-packed with nutrients. For the purposes of this article, we are discussing the positive effects it has on Testosterone. Eating Egg Yolks has been found to help Testosterone and its free-flowing capacity through the body.

  • Oysters

Oysters are not a variety of food that the average individual finds appetizing. The taste can be acquired for most, but for some, it’s loved from the beginning. Oysters have a high amount of Zinc. Zinc is a powerhouse for increasing Testosterone levels in the human body. According to researchers, it is the ultimate sex food.

  • Pomegranates

Pomegranates are very beneficial to your body in a variety of ways, one of those being that they increase sperm count in men. Aside from boosting or creating a healthy sperm count, Pomegranates are also perfect to include in your diet if you need to raise your Testosterone levels naturally.

  • Tuna

Tuna is one of the healthiest seafood options you can find. It is high in Vitamin D and Omega-3-Fatty Acids, which in turn help increase levels of Testosterone in the body.

  • Green Vegetables

Think of all your leafy green vegetables. Kale, Swiss Chard, Spinach—they all are fortified with Magnesium, which is a natural Testosterone booster.

  • Yogurt

Yogurt is a great probiotic, and as such, it has a lot of nutrients and good bacteria that make up its consistency. As such, it aids in synthesizing Testosterone in the Adrenal Gland and Testicles.

  • Pumpkin Seeds

These little seeds are small, but pack a huge punch in taste and what they help regulate in the body. We have discussed the benefits of Zinc and Magnesium in reference to Testosterone. Pumpkin seeds contain both Zinc and Magnesium, making them a Testosterone Boosting superfood.

  • Coconut

The meat of the Coconut and the water both have many beneficial properties when consumed. It is known to be rich in a variety of Saturated Fats. Saturated Fats have been shown to aid in boosting Testosterone levels.

  • Onions

You may know them from making you cry and stinking up your house. But they also make many dishes flavorful and provide a nice added touch to your meals. But did you know onions also help your Testosterone levels increase? In a study published in the Balkan Medical Journal, when rats were given onion juice for 4 weeks, scientists observed an increase in Testosterone Levels.

What Foods to Avoid When Trying to Boost Testosterone

Just as there are foods to include in your diet that will help to raise these levels naturally, there are a handful of foods to avoid when trying to boost your testosterone organically. When you think about Testosterone and nutrition, remember that foods high in fat, sugar, and salt will have adverse effects. Generally, this will be more pre-packaged or processed foods that fall into this category. Foods that are pre-packaged and have to be reheated, or heated up in plastic containers also pose a health risk for hormone function. Plastic can release BPA, which is a harmful chemical that can do damage to hormone levels without the individual realizing what is happening. Aside from pre-packaged foods, the following are some foods to pay attention to that could be affecting your hormone levels.

Soy Products

Edamame, Soy, Tofu, are a few of the foods that contain Soy. Research has shown that eating foods that contain soy can increase levels of the hormone Estrogen in men, which can cause an increase in the development of breast tissue.


Consuming alcohol has been shown to have negative effects on hormone levels. In a study published by the Current Drug Abuse Review, it was found that increased drinking over long periods will have a lowering effect on the Testosterone levels of males.

Desserts And Pastries

As mentioned previously, eating pre-packaged snacks or other fast food items that are high in sugar can harm the levels of Testosterone in your body. By avoiding or adjusting the eating patterns of these foods, you can increase your chances of not developing Low T in your lifetime.

What Treatment Options Are Available for Low Testosterone?

Injections — Once you meet with your specialist, you can decide on a series of injections. The first one or two are usually done in the office, and then you have the option to make an appointment to come in for the rest, or pick them up and do them in the comfort of your own home. After the injections, Testosterone levels can hit a high and then gradually decline to a low over time. This can cause some mood swings and irritability between shots and should be noted.

PatchesPatches allow you to apply a new skin patch every 24 hours. They release small doses of the hormone into your skin.

Gels —  Every day, you apply this prescription gel to your shoulders, arms, or thighs. Since this is a medical-grade gel, the importance of proper handwashing after the application is key to prevent others from coming into contact with the gel.

MedicationCapsules can be swallowed that release Testosterone into the bloodstream daily.

Pellets —  Small implants are placed under the skin. They are put around the hips or buttocks area of your body and release Testosterone slowly. These are replaced every 3 to 6 months.

Visit Genesys Men’s Health for All Your Testosterone Needs

At Genesys Men’s Health, we value each individual that walks through our doors. We know every human being on earth is different, and so are our patients. As a result, their unique treatment should also meet their unique needs. We hope you have enjoyed this article and information on the top Testosterone boosting foods for 2021. 

If you find that you are experiencing some symptoms of Low Testosterone, or if you simply have any other questions about men’s health or sexual health, we are here to help. Our team of doctors and specialists are experienced in Low T and are happy to assist you. You can stop by our office and speak with our friendly staff. We are located in Sandy, Utah. Or you can give us a call by phone at (801)-671-7456. Contact us today!

Why It’s Hard To Build Muscle With Low Testosterone Levels

Why It’s Hard To Build Muscle With Low Testosterone Levels?

If you are a male and find it hard to build muscle, low testosterone levels may be causing your struggles. 

Here we are discussing Low Testosterone levels and what makes it hard to build muscle. Stay tuned.

Factors That Affect Muscle Growth

As you may suspect, exercise plays a large portion in muscle growth. When exercise is performed, it can create a small window of Testosterone release. This, in turn, will affect muscle growth. The type of exercise and duration of exercise also affect the amount of Testosterone that is produced. Activities such as endurance exercises can have an adverse effect and decrease Testosterone levels. Other exercises such as consistent metabolic conditioning workouts will increase levels of Testosterone.

The Role of Testosterone in Muscle Growth

Testosterone has many roles to fill in the human body, but the main function it completes is muscle growth. It is suspected that even in the womb, male babies’ exposure to androgens will determine their muscles’ ability to grow when adulthood is reached. If you suffer from deficient levels of Testosterone, you will most likely have a harder time losing weight and building muscle progressively.

Normal Testosterone Levels

The American Urological Association (AUA) states that a Testosterone level of at least 300 nanograms per deciliter is normal for a male. Low Testosterone would be any number or unit lower than this. Levels ranging from 450-600 are considered normal and would be considered such if symptoms decreased or disappeared once TRT or Testosterone Replacement Therapy had been finished.

Low Testosterone Levels

There are a few factors that can affect Testosterone levels in the male body. More specifically, these items can lower Testosterone levels. They are as follows: 

  • Consuming chronically fewer calories than your body needs
  • Drug use
  • Alcohol use
  • Overtraining
  • Depression
  • Stress
  • Anxiety
  • Unhealthy sex life
  • Obesity
  • Chronic illness
  • Deficiency of micro and macronutrients
  • Infections
  • Poor sleep patterns. 

What Are Symptoms of Low Testosterone Levels?

Low Testosterone levels can come with a few warning signs. You might experience low energy, less strength capacity, an increase in cardiovascular risk, low libido, increased breast size, hot flashes, an increase in body fat, and trouble reaching orgasm. You can imagine, that if you are experiencing some of these symptoms listed above, you do not feel good. Your lack of energy and increase in body fat alone might deter you from doing things that will positively affect your Testosterone levels. This is another reason why it is hard to build muscle with Low T. the energy and body capacity it takes to make positive changes such as exercising consistently or eating healthy might not seem appetizing when your body is feeling worn out and exhausted. 

When Should I Get My Testosterone Levels Checked?

If age is not a factor for your decrease in Testosterone levels and you think you are experiencing symptoms, chat with your doctor. An appointment can be set up to have a physical, do some blood work, and review your past sexual history and symptoms. You can also take this free online Testosterone test found here. This test is a quick questionnaire that will highlight some potential problem areas. You will be asked questions that have to do with your sexual health, such as your libido levels and erection history. Once submitted, you will get your results instantly and be given a discounted rate if you want to talk with a specialist.

How Can I Keep Healthy Levels of Testosterone?

If you are a male and in the younger years of your life, age is not going to be a factor in affecting your levels of Testosterone. With that out of the way, here are 10 things you can do now to help your T levels stay between normal ranges. 

  1. Get restful sleep each night. 6-9 hours is a good range to aim for.
  2. Put your mental health on top priority.
  3. Cultivate healthy relationships.
  4. Eat vegetables at each meal.
  5. Drink at least 100 oz. of water each day.
  6. Limit fast food.
  7. Eat protein with each meal.
  8. Pick up a hobby.
  9. Limit packaged sweets and sugars.
  10. Exercise regularly 3-5 days per week.

What Are Other Treatment Options for Low T?

Some individuals choose to undergo different treatments for their symptoms of Low T. We are highlighting some of these different routes below.

-TRT or Testosterone Replacement Therapy

Injections are a common form used for Testosterone Replacement Therapy. Generally, the first appointment is done in the office where you will be given the first dose and then instructed on how to do the injections in the comfort of your own home. If this does not sound appealing, you can choose to make appointments in the office to receive the injections there. A second treatment option for TRT would be topical creams or gels. These creams and or gels have prescription level Testosterone in them. They dry quickly and are applied directly to the skin. Testosterone is then absorbed through the bloodstream to begin taking its effects. Other forms of TRT are pellets, patches, and oral medications.

Visit Genesys Men’s Health for Your Testosterone Needs

If you are experiencing a dip in your muscle growth or performance and wonder if low Testosterone is to blame, give us a call. At Genesys Men’s Health, we pride ourselves on taking in each individual patient and treating them with unique care. We know everyone is different, and their treatment should reflect that. We specialize in Low Testosterone treatments and are happy to answer any questions you may have. We have a free resource you can use on our website at This free test can help you determine if you have Low T, and get you connected with the right specialists to help. We have an office located in Sandy, Utah. Come by and chat with our friendly staff, or even dial us by phone at (801)-671-7456. Contact us today!

What Are “Normal” Testosterone Levels?

What Are Normal Testosterone Levels

What Are “Normal” Testosterone Levels?

Male or female, chances are, you have heard of Testosterone levels at some point in your lifetime, especially as you’ve gotten older. 

Terms such as The King of male hormones, The hormone responsible for deep voices and big muscles, or even The Juice or the Test. However you spin it, Testosterone is a key factor in how our bodies operate every single day. Knowing where your Testosterone levels stand can be beneficial in determining any health issues you may be experiencing. We are talking about all things Testosterone here: from what it is to what is considered a normal Testosterone level for men your age. You will want to stay tuned.

What Is Testosterone?

Testosterone is a hormone that belongs to the family of Androgens. It is a necessary hormone that is made and regulated in the human body. This hormone is responsible for growth. Both males and females make and produce Testosterone, although it has different roles in each gender.

Why Is Testosterone so Important?

Testosterone is one of the essential hormones needed to survive and thrive for human beings. Without it, males would not be able to journey through puberty and develop important sex organs. They would also not be able to grow facial or body hair, have a masculine voice, or develop muscle size, have healthy sperm, or a sexual libido.

How Is Testosterone Made in The Body?

For males, Testosterone is created and made in an entirely different way than it is for their counterpart-females. It is synthesized in the Leydig cells in the Testes. Let me explain. In the brain, the hypothalamus releases GNRH which controls the secretion of Testosterone. This in turn signals the pituitary gland to release LH which turns cholesterol into testosterone in the Leydig Cells. Along with many other hormones, Testosterone is also regulated by a feedback loop in the human body. In essence what this means is that when the body senses that there is “too much” of the hormone- it turns off the tap at the source (the brain). This feedback loop phenomenon is why it is important to have help with your levels if you need it and seek it, and not just receive additional Testosterone because of superficial desires or wants. 

If you have a normal Testosterone level and you give yourself more testosterone, your body will notice this and stop producing it all together. This can have adverse effects in short and in the long run that could take years to reverse. Some studies have shown that around 25% of men are using Testosterone Replacement Therapy when they have no indications of Low T and have not had their levels checked prior to starting treatment.

What Are Symptoms of Hypogonadism?

Hypogonadism, or  “Low T,” has many different symptoms that can be noticed or go relatively unnoticed. One might experience trouble sleeping, lack of concentration, depression, fatigue, large breasts in men, Erectile Dysfunction, Infertility, and decreased sexual desire or libido. If you find you have one or more of these symptoms listed above, chat with your doctor about the need to refer out to a specialist to find out your Testosterone Levels.

Can I Have too Much Testosterone?

The answer is yes, although this problem occurring is extremely rare. Believe it or not, having Testosterone levels that are considered too high can actually have adverse effects on sperm and sexual organ function and size. The cases where you generally see too much testosterone are for professional athletes who use steroids and injections to boost their sports performance when it is not needed. Too much of this hormone can cause low sperm counts, euphoria, mood swings, decrease in size of penis and testes, stunted growth, blood clots, insomnia, high blood pressure, high cholesterol, weight gain, acne, liver disease, heart muscle damage, increased risk of heart attack, swelling, irritability, and impaired judgment.

When Should I Get Checked for Low Testosterone?

When you start to notice a difference in your sexual libido and you are of a young age, that is a good time to be seen. It could be from a myriad of reasons, and finding out the answers will set your mind at ease. You do not have to live life feeling unwell or unhealthy all of the time. It’s ok to seek out information and use the resources you have available to you to find some more answers to your health concerns. 

Your first step on this journey is to talk to your doctor. During this appointment you can express your symptoms and concerns to your doctor and together discuss what the possible course of action would be. You will need to have a physical exam completed, along with answering some questions about your past sexual relationships, sexual history, symptoms and illnesses, and current relationship status. Your doctor will also schedule some labs for you to complete which would involve having your blood drawn. A single blood sample would be sufficient to determine proper Testosterone levels in the body, but your doctor could also order a salivary Testosterone test.

What are Normal Testosterone Levels?

The American Urological Association or (AUA) has stated that a Testosterone level of at least 300 nanograms per deciliter is considered a normal level for a male. Anything below this level would be termed “Low T”. Levels ranging from 450-600 are considered to be normal and would be considered such if symptoms decreased or disappeared once TRT or Testosterone Replacement Therapy had been completed.

Why Does Testosterone Decrease Over Time in the Body?

From teenage years and on up through adulthood, our bodies are dramatically and drastically changing. Not only on the outside, but on the inside as well. When in the teenage years and into early adulthood, the levels of Testosterone in the body are at their optimum levels. Once past the early adulthood stage and when reaching over the 30 year mark, testosterone levels generally drop at about 1% per year. 

This could vary depending on an individual basis taking into account different body composition and make up, but the general research still stands. As we age it is normal to have decreasing levels of Testosterone in the body. This is an expected part of aging as our bodies grow older and continue to change. What is considered  not normal, is seeing or feeling changes in your Testosterone levels as you are in your younger years, when normally your body should be thriving at normal ranges.

What Can I Do To Keep My Testosterone Levels Normal?


To keep your body healthy and have your best chance at normal Testosterone levels, there are a few things you can start doing now. Start by taking care of your body. Yes that’s it. Creating a healthy lifestyle for yourself will give you the biggest chance in your levels staying normal consistently. Start by implementing a consistent workout program for yourself. The American Heart Association (AHA) recommends adults get 150 minutes of moderate intensity aerobic exercise per week. If you are doing vigorous exercise, 75 minutes per week is recommended.

In addition to this, including 2 days per week of muscle strength training is also a must. So what is moderate intensity? Moderate intensity exercise is considered activities such as dancing, water aerobics, gardening, biking, and brisk walking. Vigorous intensity exercise activities would be considered to be running, hiking uphill, cycling, tennis, jump rope or tennis. 


Yet another severely underrated necessity in life that will aid in healthy Testosterone levels. As humans we tend to get busy and busier. We have jobs and families, friends and social lives, and hobbies and more things to do that fill all of the cracks in our free time. Usually sleep is the first thing to go when the need for more time creeps in. Make a promise to yourself today that you will prioritize sleep. Not only for your emotional and mental well being, but for the positive Testosterone gains it can give you in addition to a consistent exercise routine. Aim for sleeping 7-9 hours each night. 


Aside from getting your body moving every day, what you eat is as important- if not more important to your overall health. Adjusting your diet can create successful ripples in your current and future health goals. You do not have to start big here. Start by paying attention to what you eat in a day. Notice how much water you drink, how many sweets you consume, and how much packaged food you buy. Notice how many calories you eat, if it’s less or more than optimal. This is not for the purpose of losing weight, but more on the path to ensuring you are eating enough food throughout the day and not restricting to an unhealthy standard or even binging to an unhealthy level.  Awareness is the first step to making adjustments at an easy pace. Bread and pastries have been shown to have lowering effects for Testosterone. LImiting foods in this area will help keep your Testosterone levels at a healthy level. 

Alcohol consumption has also been linked to  Low T. Limiting your intake will also have a beneficial result in healthy levels of Testosterone. Along with certain foods to avoid when trying to maintain normal levels of this hormone, there are also certain foods that help raise Testosterone levels. These foods consist of salmon, tuna, oysters,crab, lobster, shellfish, black beans, eggs, beef, milk, spinach, kale, garlic, onion,  and ginger. As you can tell, all of these foods are natural or whole foods that are already beneficial to the human body when consumed, but have the additional benefit of increasing Testosterone levels as well.

What Are Available Treatment Options for Low Testosterone?

There are a few methods of treatment available for those individuals who are experiencing Low T and who are seeking improvement. Patches, Gels, Injections, Medications, & Pellets are your main options for therapy in the realm of TRT. Talk to your doctor about what one might be right for you, and any concerns you may have about starting treatment.


These prescription patches are to be placed on your skin and changed every 24 hours. They work by releasing a small amount of the hormone directly into your skin.


These gels are topical and should be used every day. The gel should be placed on the thighs, arms, or shoulders. Since this is a prescription gel, make sure to always wash your hands before and after application so as to not transfer the potent gel to any other surface or individual.


Injections are done in a series and can also have the option of being performed in your doctor’s office or by your own self at home. Irritability and mood swings between doses of shots has been noted.


These pellets are not the kind that you swallow like medication- they are the kind that are placed under the skin. They are a method to release Testosterone slowly and gradually and are placed around the buttocks and hips. Some users choose this route because you do not have to replace them as often since they can be changed out every 3-6 months.


Last but not least, this includes pills you can take every day that release Testosterone into the body at a gradual pace.

Visit Genesys Men’s Health

At Genesys Men’s Health, we take pride in putting the patient first and finding answers that are unique and specific to their symptoms and needs. No matter what your age, we are happy to offer solutions and provide answers. We offer an up to date and aggressive approach to TRT for men of all ages. If you feel like your Testosterone levels might need to be checked and are wondering if they are normal, don’t hesitate. Make an appointment today. You can do this by visiting our Sandy, Utah, office where one of our friendly staff members can help you with your schedule. Or you can give us a call at (801)-671-7456. Contact us today!

Utah Men's Health Specialists
Genesys Men's Health Institute

7535 Union Park Ave (3rd Floor), Sandy/Midvale, Utah 84047

Phone: (844) CURE4ED