A third study found that a group who ate a carbohydrate level set at 60% of their daily calories had significantly higher free testosterone levels as well as lower cortisol levels than those who ate a level of carbohydrates at 30% of their total calories. ... CARBOHYDRATES
Scientists found a high-carb diet generated higher levels of testosterone and lower levels of cortisol than a low-carb diet over just 10 days. And when combined with intense exercise, low-carb diets actually increased stress hormones and lowered T levels.
Anderson et al.  studied the level of testosterone in seven men who followed a high-carbohydrate diet or high-protein diet for ten days. Their research showed that the level of testosterone in men following the high-carbohydrate diet was higher when compared to men following the high-protein diet.
A limited number of studies have shown that high protein diets tend to reduce resting testosterone concentrations and that both protein content and the protein-to-carbohydrate ratio are inversely related to resting testosterone concentrations [9,10].
These studies found high intakes of monounsaturated fats found in olive oil, avocados, and nuts may boost testosterone production. However, omega 6 polyunsaturated fats predominantly found in vegetable oils, may damage the cells' ability to produce testosterone.
Whilst excess sugar in the diet can raise testosterone levels in women, contradictorily it may lower testosterone levels in men, leading to lower libido and erectile dysfunction as well as obesity and diabetes.
The whole egg group increased testosterone levels by 2.4 ng/ml, while the egg white group increased levels by 0.7 ng/ml; however, the additional increase in testosterone levels induced by whole eggs intake was not sufficient to enhance gains in muscle mass (Bagheri et al., 2021).
Bigger muscles: Research has shown that men who eat more monounsaturated fat have higher testosterone levels, although researchers don't yet know why. The more natural testosterone you produce, the more easily you'll gain muscle.
How many carbs should I eat per day with high testosterone?
However, there's a limit to the amount of carbohydrate that you need. For the average sized male lifter, start at 25-35 grams of a performance carbohydrate such as cyclic dextrin or isomaltulose and titrate your way up. Females start at 15 grams.
Early research suggests that eating this diet can help with your testosterone levels. In early studies, it was discovered that men on the keto diet saw a significant boost in their total testosterone levels.
Among men, consumption of caffeinated coffee increased total testosterone and decreased total and free estradiol. Among women, decaffeinated coffee decreased total and free testosterone and caffeinated coffee decreased total testosterone.
Bananas. Bananas contain an enzyme called bromelain which is known to help boost testosterone levels. Bananas are also excellent for maintaining energy levels and reducing antioxidants so make the perfect on the go snack!
There are rice varieties that provide healthier alternatives for you and your testosterone. Studies show that the antioxidant production in cooked wild rice (28) is 30 times greater than that found in white rice.
Does Peanut increase testosterone? A. Yes, Peanuts have can increase testosterone levels. This quality is because peanuts contain arginine, which contains nitric oxide that affects hormonal changes in the body and increases testosterone and endorphin levels.
Bananas can boost testosterone as well as improving energy levels. Other useful fruits include watermelon and grapes. Citrus fruits can help testosterone production as well as reducing the hormones that make testosterone less effective.
Vegetables like kale, spinach, and broccoli are excellent testosterone boosts. Aside from the slew of nutrient-rich properties these vegetables contain such as Vitamin D, there's one mineral that trumps all the others in terms of maintaining optimal testosterone levels.
Things like oats, whole-wheat bread and barley are a great option when you're looking to build lean muscle and lose fat. For one, whole grains are full of fiber, which will help keep your blood sugar steady and your belly full until your next meal or snack, Salomone says.