Unlike some plant proteins, soy protein is considered a complete protein, containing all nine essential amino acids that the body cannot make which must be obtained from the diet. Foods high in protein such as fish, chicken, meats, soy products and cheese, are all called "protein foods." Some are higher in fat and calories, find out which ones are lean. They can tell you if the dietary supplements might interact with your medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients such as calcium. Studies show that dietary optimization can increase testosterone levels by 10-30% over 8-12 weeks. Yes, adequate protein intake supports testosterone production by maintaining lean muscle mass, which signals your body to produce more testosterone. The post-workout window is particularly important for maintaining healthy testosterone levels in men who train regularly. Studies comparing low-fat diets (less than 20% calories from fat) to moderate-fat diets (around 40% from fat) consistently show that the moderate-fat approach results in higher testosterone levels. Grass-fed beef also contains conjugated linoleic acid (CLA), which research suggests may help maintain healthy testosterone while reducing body fat. The testosterone boosting foods in this guide can increase your levels by 20-30%—and that’s backed by actual studies, not internet claims. Moreover, a 2018 review of recent evidence failed to link soy infant formula to any developmental irregularities. In addition, many of my clients worry about whether eating too much tofu can be harmful to men or children. Although these results are promising, studies are limited and more research is needed. However, some studies have found little to no protective effect. For example, oral isoflavones don’t stimulate vaginal maturation or increase markers of inflammation. In some cases, isoflavones behave like the hormone estrogen, although their effect is weaker. These function as phytoestrogens, meaning that they can attach to and activate estrogen receptors in your body. Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. However, the actual number of men eating very high amounts of tofu was small, and past dietary information was collected by relying on the participants’ memory, some of whom may have already experienced cognitive decline. Thus, the possibility has been raised that eating soy foods might help prevent age-related memory loss or decline in thinking skills. They also find that soy can reduce inflammation and excess free radical production in the brain. The authors discussed limitations of the review including the small number of participants, the short duration of studies (less than one year), and variation in dosages and types of soy given. Another prospective study followed 1,954 American women who were breast cancer survivors for six years. If soy’s estrogen-blocking action occurs in the breast, then eating soy could, in theory, reduce the risk of breast cancer because estrogen stimulates the growth and multiplication of breast and breast cancer cells. Another meta-analysis of 16 studies found that soy isoflavone supplements had a small and gradual effect in weakening menopausal hot flashes compared with estradiol (human estrogen). Some believe that fermenting soy improves its digestibility and absorption in the body, as this process partially breaks down soy’s sugar and protein molecules. Aside from their isoflavone content, soy foods are rich in nutrients including B vitamins, fiber, potassium, magnesium, and high-quality protein. Results of recent population studies suggest that soy has either a beneficial or neutral effect on various health conditions. Not all protein-rich foods for diabetes are the same—some contain higher amounts of fat, while plant-based proteins may also include carbohydrates. Foods high in protein such as fish, chicken, meats, soy products and cheese, are all called "protein foods." You may also hear them referred to as "meats or meat substitutes." Another study in both pre- and postmenopausal women with soy-rich diets reported that every 10 mg/d increase in soy isoflavone intake may lower breast cancer risk by 3%. A reasonable approach is 30-50% calories from carbs, 20-30% from protein, and the rest from healthy fats for optimal testosterone production. A comprehensive 2022 systematic review analyzing 27 studies found that moderate-protein low-carb diets (less than 35% protein) had no consistent negative effect on testosterone levels. The monounsaturated fats in EVOO support healthy hormone production, and there’s research suggesting that populations consuming Mediterranean diets (high in olive oil) have better hormonal profiles.
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