Dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients. Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. This means they contain all the essential amino acids the body needs and are the highest-quality protein sources. Proteins that come from animal sources, such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins. They're essential for growth and development, repair and build cells and tissue such as muscle, and play an important role in body processes such as blood clotting, fluid balance, and the immune response. They make up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. Antinutrients aren’t typically a cause for concern if you follow a varied, nutrient-rich diet. The nutrient content of tofu varies depending on the type of coagulant used to make it. Since tofu has a lot of nutrients in relatively few calories, it’s very nutrient-dense. Plus, pomegranates are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and even increase testosterone production. The vitamin bolsters testosterone by up to 90%, as found in a study at Graz Medical University, Austria, slashing levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG). Thankfully, there are many natural ways to help boost your testosterone levels. The journal PLOS One found that when you take an artificial T hit, your body slows down testosterone production naturally as it registers enough T to do the job for the time being. In fact, according to the NHS, testosterone levels decline slowly by around 1–2 per cent each year from the age of around 30–40. However, due to certain lifestyle choices and the natural process of ageing, testosterone levels can start to wane. Benefits include practical tips to keep you healthy and vibrant, up-to-date health news explained simply and clearly, and special promo codes to use for our online courses, special reports, and more. However, the overall evidence on equol and cancer risk is unsettled. Women from Asian countries appear to receive greater protective benefit from breast cancer with high soy intakes than American and European women, but this may simply be a difference in the amount of soy consumed. 14-17 It appears that the effects of soy may vary depending on menopausal status, the age at which soy is consumed, and type of breast cancer. Some have shown a benefit with soy consumption and breast cancer while others show no association. More than 33% of men over 45 may have lower than normal testosterone levels. Some older people on testosterone therapy could face increased cardiac risks. However, another study found that soy may interfere with thyroid hormone medication used to treat hypothyroidism. Fermented soy foods are produced with beneficial bacteria like Lactobacilli, Bifidobacteria, and Bacillus species that produce butyrate, a short-chain fatty acid that regulates immune function and is being investigated for its protective effects on the brain. Diet works best combined with strength training, adequate sleep, and maintaining body fat under 20%. The increase depends on your starting point—men with poor diets see larger improvements than those already eating well. For example, going from 400 ng/dL to 520 ng/dL represents a 30% increase and can make a massive difference in energy, recovery, libido, and muscle building.
