Contrary to what their advertisement wants to make you believe, most muesli and cereals are unhealthy: full with sugar (simple sugars linked to lowered testosterone levels in multiple studies), bad carbs (gluten in grain cereals, which can significantly increase prolactin levels, and lower Testosterone production), and bad fats (Polyunsaturated fatty-acids (PUFAs) as in most nuts).

Reason for that is also that cheap ingredients are used to earn the highest possible profit. What matters for the producer is taste, so that customers buy more and more.

What should matter to the customer is functionality.

Here is an alternative recipe for a self-made muesli that is not only healthy and full with delicately chosen ingredients, but increases health, boosts energy and testosterone and tastes good.

The ingredients:

a) Essentials

Macadamia nuts

Dietary fat increases testosterone and nuts in general are very high in fats. However, the kinds of fats linked to testosterone production are saturated fatty-acids (SFAs) and monounsaturated fatty-acids (MUFAs). Polyunsaturated fatty-acids (PUFAs) lower testosterone levels.

Most nuts are unfortunately loaded with PUFAs.

Macadamia nuts are the exception. 100 grams contain around 75 grams of dietary fat, out of which 60 grams are MUFAs, 13 grams SFAs and less than 2 grams PUFAs.

Brazil nuts

Brazil nuts don’t have as good fat ratios for testosterone production as macadamia’s (100 grams of brazil nuts has 15g SFAs, 25g MUFAs, and 19g PUFAs), but their testosterone boosting potential is in the high selenium content, which is very rare to find in other foods. 100 grams of Brazil nuts contains 1917 mcg’s of selenium, which is 2739% of the RDA%. That means with only 3 Brazil nuts, the recommended daily amount of selenium is satisfied.

Selenium – mostly due to its glutathione stimulating effects – is directly linked to increased testosterone production according to these studies: (study, study). Most of the selenium is in the skin of the nut, so it’s better to buy them unshelled.

Raisins

Raisins are anti-inflammatory and full of antioxidants, such as resveratrol, which has been linked to increased testosterone and lowered estrogen levels in this study.

Also, 100 grams of raisins contain ~3 mg’s of boron, a rare mineral that increases testosterone significantly according to these studies (study, study).

Yogurt

Prebiotics, probiotics, live enzymes, and other kinds of friendly bacteria seem to have a positive impact on testosterone production.

In this 2014 study, researchers tested multiple different diets with added Lactobacillus reuterii on male rodents. In every single case, the addition of L.Reuterii to the feed increased testosterone levels, increased luteinizing hormone levels, increased testicular size & weight, prevented age related testicular shrinkage, improved semen parameters, and even increased markers of social domination.

Another rodent study found out that increased exposure to healthy gut microbiomes lead to elevated testosterone levels. And one even saw that the probiotic Clostridium scindens can literally convert the stress hormone cortisol into androgens inside the gut.

By eating fermented foods, which naturally have the friendly bacteria and enzymes, you nourish the gut flora and colonize those healthy probiotics, prebiotics, and friendly enzymes into your intestines.

Yogurt contains both L. Reuterii and C. Scindensis and several other probiotic strains.

Raw Cacao Powder

Raw cacao, cocoa, or chocolate products are nutritionally dense testosterone boosting superfoods. In its raw form, it is not heated (which destroys the antioxidants and many vitamins), not processed and not refined.

It is linked to increased cardiovascular health, lowered blood pressure and lowered blood glucose levels.

The raw chocolate and cacao products are loaded with antioxidants and minerals, such as: magnesium, zinc, manganese, iron and copper.

They have perfect fat ratios: out of the dietary fat in raw chocolate ~61% is saturated fats, ~37% is monounsaturated fats, and only ~2% is polyunsaturated (depending on the manufacturer).

b) Extras

Dark berries

Dark berries like blueberries, blackberries, acai berries. The darker the berry, the higher the antioxidant content, and the more antioxidants consumed, the less inflammation and oxidative damage takes place in the body.

The result of that should be significantly increased testosterone production and testosterone molecule preservation.

Berries are low in calories, while being full of nutrients.

They also contain the unique fiber called Calcium-D-Glucarate, which can potentially help your body to remove excess estrogen.

2. Pomegranates

In this human study, daily pomegranate juice consumption for 2 weeks increased salivary testosterone levels by 24%, while dropping diastolic and systolic bloodpressure.

Another human study associated long-term (1-3 years) pomegranate juice consumption to -35% reduction in arterial plague. Pomegranate juice also protected LDL cholesterol from oxidizative damage, and dropped blood pressure as seen in the above study.

In test-tubes, few compounds extracted from pomegranates have found to be anti-estrogenic.

c) Side-drink

Coffee

Caffeine stimulates the nervous system, while boosting cAMP levels, leading to increased testosterone production and is full with antioxidants.

 

Enjoy these 7 Ingredients and 1 side-drink for a powerful breakfast or meal during the day, that is easy to prepare even on travels!