You probably remember years ago when it seemed like every doctor and their brother was demonizing whole eggs — telling you to stay away from eating egg yolks and just stick with egg whites. Now, even though those myths have been debunked, most guys still aren’t eating enough eggs to reach optimal levels of testosterone. And more than that, they’re taking advice from physique fitness models who are rehashing the whole eggs debate, telling guys who workout to stick with eating egg whites only if they want to be lean — because the 5 grams of fat per whole egg is just too much. But in this article, I’m going to show you why it’s absolutely crucial that you eat eggs — especially if you want higher testosterone levels, lower body fat and to achieve overall optimal health.
Egg Yolk BenefitsFor decades, whole eggs were harped on because of their cholesterol content. And still to this day, older men aren’t really sure what to do with it. But let me get the last word in here for you… The cholesterol contained in egg yolks is a high-density lipoprotein (HDL) — which is confirmed by every doctor with integrity as GOOD cholesterol. In fact, it’s so good for you that studies show it helps to lower total cholesterol levels by flushing bad cholesterol out of your system through your liver. That’s right, egg yolks will help lower your overall cholesterol numbers — not make them worse. Plus, HDL cholesterol in egg yolks are basically an “infant” form of testosterone. And your body manufactures that HDL cholesterol into testosterone while you sleep (which I’ll talk about more in the next section). On top of that, egg yolks aren’t only good for lowering cholesterol and boosting testosterone, they’re also a great way to get protein into your diet. Whole eggs contain 7 grams of protein per egg. So eating 5 in the morning is a whopping 35 grams of protein just to kick off the day with. Now, while you don’t want to eat a ton of protein so that your diet and your hormones get thrown off balance, you’ll definitely want to get at least 1 gram of protein per pound of body weight if you’re looking to perform optimally in the gym and get your best surge of anabolic energy when you train. (I go into more detail on this in my book, The Man Diet which you can grab by clicking here.) When you train hard in the gym, you strain your muscles to the point where they need to be “rebuilt” (which is why you feel sore after training). However, eating a protein-rich diet accelerates recovery and keeps your muscles growing — so by making sure you eat eggs on a daily basis you’ll feel better and perform better in the gym. Finally, egg yolks contain essential minerals like iron, magnesium, calcium, zinc, potassium, phosphorus, and sodium. Plus, they have important vitamins for the body like vitamin B12, niacin, thiamine, vitamin A, vitamin E, and many others. In other words, it’s probably the most well-rounded, nutrient dense food any man can eat. Think about it like this — when you eat a whole egg, you’re eating a chicken embryo, and as a result, you’re getting all the building blocks of what an animal needs to grow and survive. That’s why the egg is so powerful and why guy every man should make eating them a daily ritual.
Eggs and TestosteroneAs I explained above, the HDL cholesterol in eggs is a building block of male sex hormones, including testosterone — which is why it’s so important to include them in your diet. A study from Harbor University of California found that without the important elements of dietary fat and HDL cholesterol in your diet, testosterone levels will suffer. On a very practical note, the host of the podcast, The Art of Manliness tried a “testosterone boosting experiment”. And one of the main staples in his 90-day testosterone test was to eat eggs and bacon just about every day. His total testosterone levels started at 383 ng/dL and his free testosterone levels were at 7.2 pg/mL (the levels of an elderly man). However, his diet was so effective that at the end of his experiment he DOUBLED his T-count. His total testosterone weighed in at 778 ng/dL and his free T had risen to 14.4 pg/mL. After the experiment, he continued on this path and his levels went up even higher a month later. But before you get too crazy on eating lots of fat in general, you need to know that not all fat is created equally — just like not all cholesterol is created equally. For optimal testosterone levels, you have to eat more saturated fats (good fats) than polyunsaturated fats. (Eggs are an example of a saturated fat). You can check out a list of good fats vs. bad fats, plus all the science behind it in my book, The Man Diet (which you can grab by clicking HERE.) What Is Really Inside Eggs?
- Fat content: Like I mentioned before, this is a reason why many people avoid consuming whole eggs and instead go only for the whites.. But yolks are the primary part of the egg that increases your testosterone levels, as reported in a study from Göteborg University.
- Vitamin D: Egg yolks are a good source of Vitamin D, which isn’t only good for your bones’ health. It’s also a natural way to boost your T-levels. According to a study done by the Medical University of Graz, Vitamin D significantly increases testosterone levels. The study consisted of a group of men who were given different doses of Vitamin D. The group that consumed the biggest Vitamin D supplement increased their T-levels at 53.5 nmol/l. The other group received a placebo and didn’t increase their T-levels.
- Aspartic Acid: Besides being a great source of protein, eggs have significant levels of aspartic acid. This compound is an amino acid that is a type of building block for protein. Studies show that supplementation with aspartic acid also increases testosterone when consumed over 12 days.
- Calcium: Calcium is a solid nutrient for bone and teeth health. And generally speaking, it’s one of the most important nutrients for the human body. On top of that, a recent study published in the journal, Biological and Trace Element Research shows calcium raises free testosterone levels in active men by a whopping 18% compared to a placebo group. Even though researchers aren’t sure exactly why calcium boosts testosterone, they suspect it improves signaling between cells and hormones, and as a result boosts testosterone production.
Now What?I hope one of the big takeaways from this article is that you can’t believe everything you hear when it comes to your diet. After all, when doctors and fitness gurus are saying to steer clear of whole eggs, it’s actually taking your testosterone levels down to places you don’t want them to go. Instead, you need to know the research-backed science behind how your body works as a man. Plus, how you can optimize your diet and lifestyle to maximize testosterone production day in and day out. That’s why I want you to grab my book called, The Man Diet. Inside you’ll learn EXACTLY how to achieve optimal testosterone levels with proven scientific research taken from almost 100 studies. Plus, inside The Man Diet — I’ll share with you my story about how eating like a man changed my life for the better by boosting my testosterone levels. Click HERE to grab your copy of The Man Diet. You’ll be glad you did.