Testosterone is what makes a man, a man. Increasing it builds muscle, burns belly fat and takes a lagging libido from afternoon delight, to breakfast in bed. However, The Journal of Clinical Endocrinology & Metabolism recently discovered that men who were born more recently have consistently lower testosterone levels – lower than our beard-bearing fathers, even lower than our wood-chopping Granddads. In fact, today’s man’s testosterone levels are at their lowest level in recorded history. Even more startling, iron-clad research now proves that for every extra ounce of body fat men have, more testosterone becomes locked up and completely unusable. It’s a never ending downward spiral that becomes nearly impossible to break. Your belly just keeps getting bigger and bigger, while more and more testosterone becomes unavailable. That’s why scientists now know that waist circumference is the #1 predictor of low testosterone in men. It should be no coincidence that body fat levels in men have been on a steep, dangerous rise, along with millions of prescriptions written to eradicate sexual performance problems. So to quickly recap, modern men are not only producing less testosterone, our bodies are also locking down almost 95% of the testosterone we have. It’s a lose-lose situation. On the bright side, making a few changes to your nutrition can assist you with your testosterone troubles. The Journal of Applied Physiology recently reported that guys consuming a diet containing 40% fat can help your body start producing 15-20% More Testosterone! Here’s 5 quick foods you can incorporate immediately. 1. Red Meat Beef is definitely your number one protein choice when it comes to building lean muscle and boosting testosterone! This is no wimpy chicken breast; beef has a high content of muscle building creatine and BCAAs, more than any other food. Beef is also packed with carnitine – which assists in fat metabolism, and is a source of the anti-catabolic agent CLA. Beef contains iron, which drives oxygen delivery to muscles; zinc and magnesium, which are needed to ignite protein synthesis, jack-up testosterone production and stimulate muscle growth. 2. Whole Eggs Whole eggs are full of the good fats, protein, vitamins and minerals. But the important part here – they also have cholesterol, which in this case is a good thing for increasing testosterone. Here’s why: saturated fats contain cholesterol, and cholesterol is what your body uses to make testosterone. The key to this secret is eating the right amount on a daily basis. Too little and your testosterone levels drop to down to girly amounts. But too much and you begin risking your health. 3. Tuna Although it may not be the best tasting protein source, the Vitamin D content goes without question. A 3 oz can contains 50% of your RDA of Vitamin D and not only that, a can of tuna can boost testosterone. A study at Graz Medical University, Austria – found it slashed levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG). 4. Avocado This powerhouse fruit contains the building blocks for testosterone – Vitamins A, B, C, D, E, K, omega-3′s, potassium, folic acid, and cholesterol. Although dense in calories, the avocado contains mostly good fats – monounsaturated and is a good source of glutathione – a powerful antioxidant that helps to speed the recovery process. This fruit makes the perfect addition to any meal and can also be mixed with your favorite protein supplement for a mouth watering pudding! 5. Cruciferous Vegetables Green vegetables may not be at the top of your food list, but they should be! Dark green, cruciferous vegetables can help you hold onto more testosterone because they contain a compound called indole-3-carbinol (DIM or 3,3-Diindolymethane) that metabolizes and removes excess estrogen from your body - so you build Chiselled Pecs, NOT Chubby Lumps. Choose from broccoli, cauliflower, cabbage, collard greens, kale, and brussels sprouts.