Fat and Testosterone: Everything You Need to Know About Fats and Testosterone Production

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Some years ago, dietary fat was considered to be the utmost evil thing that you could ever put near your body, but luckily things have gotten slowly better and new research is constantly proving how important it is to eat enough dietary fat each and every day.

This is a good thing, especially for men, as dietary fat intake is one of the most crucial factors to take under consideration when optimizing natural testosterone production.

So let’s dive into the fats-testosterone benefits:

 Dietary Fats-Testosterone Benefits

 Get the fats-testosterone benefits from butterThere are two crucial factors to look for when focusing on dietary fat intake to optimize T.
1. The actual amount of dietary fat you eat is important. This should be pretty high, but there’s an upper limit from where things start going to the opposite direction.

2. The ratio between different types of fatty acids plays a crucial role. Not all of them are equally as effective, and one of the groups actually decreases testosterone.

I’m assuming that most of you already know the difference between fats, but for the sake of simplicity, these are the three types of fat you need to know:

  • Polyunsaturated fatty-acids (PUFAs) – omega fatty-acids (3,6,7,9), sunflower oil, canola oil, soybean oil, safflower oil, flaxseed oil, walnut oil, margarine, light spreads, etc.


  • Monounsaturated fatty-acids (MUFAs) – olive oil, almond oil, avocado oil, hazelnut oil, macadamia nut oil, peanut butter, etc.


  • Saturated fatty-acids (SFAs) – red meat, butter, coconut oil, palm oil, dark chocolate, egg yolks, cheese, whole milk, etc.

Here’s what science tells us about polyunsaturated, monounsaturated, and saturated fats and testosterone production:

a) In this study, the researchers tested several nutritional factors to see how they correlate with pre-exercise testosterone levels in healthy men. What they saw was that the diets high in saturated fat and the diets high in monounsaturated fat, significantly increased testosterone levels. Whereas the diets high in protein, or the diets high in polyunsaturated fats, both reduced testosterone levels in a pretty much dose dependent manner. The researchers also saw that the
higher the dietary fat intake, the higher the testosterone (diet containing mixed fats).Dietary fat testosterone study

b) The data of the study above is consistent with the results that are seen in vegan/vegetarian studies. Vegetarians eat lower amounts of dietary fat, and their PUFA/SFA ratio is higher than what is seen in most omnivores. That’s more than likely the main reason why vegans/vegetarians have noticeably lower testosterone levels than meat eaters do (study, study, study, study, study).

c) Several studies have also shown that when diets lower in total fat intake (~20%), are compared to diets higher in total fat intake (~40%). The higher fat intake groups always have more testosterone, and less SHBG in their blood serum (study, study, study)

d) In this study two elite ice hockey teams were put on different diets for a period of 7 months. The other team received a diet containing 40% fat and 45% carbs, whereas the other team ate a diet with 30% fat and 55% carbs (protein intake was identical). Both during and after the study, the researchers saw that the higher fat intake group had higher free testosterone levels, along with lower sex hormone binding globulin (SHBG) levels.

At this point it becomes quite obvious that you need to eat plenty of fat to increase testosterone levels, and that the types of fat you need to focus on are the saturated fats and monounsaturated fats. Whereas the consumption of polyunsaturated fats should be kept low.

Eating 35-40% of your daily calories from mostly SFAs and MUFAs would be my recommendation for optimal testosterone production. No more than that because you have to leave some room for carbohydrates and protein too. Also, avoid trans-fat like it would be the plague.

“But what the heck? I’ve heard that saturated fat causes heart conditions?!”

Answer: Don’t fret over such nonsense. Recent research has shown multiple times that the correlation between dietary fat intake and cardiovascular disease risk is pretty much non-existent. Saturated fat and testosterone production go hand in hand. Brett from the Art of Manliness actually has a post here, which shows how he ate a high-fat diet that doubled his testosterone levels, while his blood profile stayed optimal the whole time.


Conclusion on the Fats-Testosterone Benefits

It is well know that eating a diet high in healthy fats increase testosterone levels. In fact it’s one of the easiest ways to do so.

Research has also shown that the higher intake of saturated fats and monounsaturated fats leads to higher testosterone levels, whereas a higher intake of polyunsaturated fats leads to lower testosterone.
So not only does the amount of fat you eat matter, but also the type of fat.

Thank you for reading!

Ali Kuoppala

Ali Kuoppala is an Independent Researcher that has been credited with organizing the findings that have helped hundreds of men reach hormonal balance. alikuoppala @anabolicmen
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  1. Aljosha Harchi on 06/05/2014 at 20:51

    I really like whatbyou post it helps a lot i must say , i was doing it the wrong way i started doing the right way with the right fats and it realy realy works for me . Thanks sir keep posting the best i like it very hard 🙂 from belgium

    • Ali Kuoppala on 11/05/2014 at 01:18


      Glad to hear that it’s working for you!

  2. Jed on 09/07/2014 at 15:36

    Good to know these health tips…I guess Cod liver oil would be a great source of healthy fat Omega 3 right?

    • Ali Kuoppala on 02/08/2014 at 12:23

      Yeah it is.

      • Andrew Rex on 15/03/2016 at 21:10

        Up above the Omega fatty-acids are listed as PUFAs, one of the fats to minimize, but I’ve also read that Omega-3 has been shown to boost Luteinizing Hormone. True? I just started taking fish oil, but the information here indicates that might not be a good idea. Thoughts?

  3. Ali Kuoppala on 02/08/2014 at 12:23

    It’s one of the best.

    • Krammer on 29/01/2015 at 21:12

      I read on this blog that lowering your DHT isn’t good, but i also heard that coconut oil lowers DHT. So how is it? Should we eat it or not?

      • Ali Kuoppala on 29/01/2015 at 21:24

        I’ve also heard that and I have managed to only find this study which talks about the issue:


        In the study they basically drowned prostate cells to lauric acid which was in FFA (free fatty acid) form. This was done most likely inside a petri dish.

        I highly doubt that similar effects would happen inside the body for two reasons:

        a) Unless the oil has turned rancid, the lauric acid should be in triglyseride (not FFA) form.
        b) Unless you eat hundreds of grams of coconut oil per day, your cells won’t swim in lauric acid.

        With that being said, I could be wrong, and I’m eagerly waiting for a human study which would look at this. But the current evidence is not strong enough for me to stop using coconut oil.

  4. Ali Kuoppala on 02/08/2014 at 12:24

    Ashwagandha is great, and all the medicinal mushrooms, such as cordyceps, lion’s mane, and chaga.

  5. Ali Kuoppala on 02/08/2014 at 12:26

    Poor cod liver oils contain traces of mercury and heavy metals.

    I wouldn’t worry about saturated fat raising LDL, if you’re not eating processed junk that oxidazes the body, then your LDL cholesterol will stay low, even if your diet would be 90% saturated fat.

    I guess that your combo could work very well too.

  6. Frank Mars on 21/09/2014 at 16:02

    thank you so much for these high-quality information.

    I understand the reason why you avoid sesame oil and sunflower oil,
    but how about sesame seeds, sunflower seeds, and pumpkin seeds.
    They are said to be good for ones health; do you suggest to avoid them?
    After all these seeds contain high amount of the bad fats.

    How about flax seed oil and hemp oil?
    I am already having a high amount of coconut oil, grass-feed meet, grass-feed butter, ghee, olive oil, raw chocolate, organic eggs.
    But I was also taking some flax seed oil and some hemp oil because of their high omega 3
    I consume about 90 g fat per day; about 10g flax seed oil and 15 hemp oil,
    about 65 g of the above listed fats.

    Thanks Frank

  7. M_Reus on 11/03/2015 at 17:38

    What is your procent-recommendation for the daily intake of omega fatty-acids (3,6,7,9)? i guess the intake should be higher on rest days..

  8. Wasim Wazir on 28/05/2015 at 11:28

    that study is 1997 !!which means its unreliable

  9. Diogo Moreira on 12/06/2015 at 13:29

    How about LCHF diets? 70% fat, 25% prot, 5% carbs. ? any thoughts on that route?

  10. John on 12/09/2015 at 23:16

    Youre the best man. Keep up the good work!

  11. John on 12/09/2015 at 23:17

    I’m tired of mainstream science fooling people for its vested interests. You’re like a breath of fresh air

  12. Børge Fagerli on 07/12/2015 at 10:42

    You are misinterpreting the ice hockey study. “One of the teams (DIF, n = 22) participated in a special dietary program including reduction in fat from approximately 40 per cent of total energy intake (E%) to less than 30 E% and an increase in carbohydrate intake from 45 E% to about 55 E%.

    Serum concentrations of testosterone, SHBG, NST and cortisol increased significantly during the study period in the DIF group and were, with the exception of SHBG, significantly higher than in the SSK group at the end of the study (33.0 vs 26.8 nmol/l, p less than 0.05; 22.5 vs 18.3 nmol/l, p less than 0.05; and 548 vs 464 nmol/l, p less than 0.01). ”

    I.e. the group that REDUCED their fat intake to <30% of calories increased their testosterone levels.

  13. D. M. Mitchell on 25/04/2016 at 01:13

    And, besides food, German researchers have shown that merely getting an erection will increase your free testosterone levels. Other research has shown that having sex to orgasm, including solo sex, is a great way to increase your testosterone. (Honey, we have to have sex. It’s for my heart health. :-D) And, of course, intense physical exertion–heavy weight lifting or high intensity interval training–will increase your testosterone levels, after a brief period in which it goes down.

  14. D. M. Mitchell on 25/04/2016 at 01:31

    I just had a quick look at your quick start guide. You mention alcohol and not to have more than four drinks at a time. When I was a much younger man I drank a lot, more than four drinks in a night and yet I could have a good strong erection and go for a long time, sometimes, having sex with more than one woman. By the way, I was only working on one testicle. The left one had not descended and I had it surgically removed when I was 22 years old. Of course, now, as a much older man, I still drink, but not at much as when I was younger. I can still get it up–no partner, but daily testosterone production therapy….solo sex–but not nearly as good as when I was younger.

  15. […] fat in general is known for its testosterone increasing effect, and nuts in general, are very high in fats. So one could easily assume that all nuts are […]

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