The Key To Higher Testosterone? More Fat.

You Should Know: With testosterone-boosting ads practically everywhere these days and telehealth clinics offering easy fixes, people are getting curious about ways to support healthy levels naturally. Turns out, one of the answers might be on your plate, or, rather, in the balance of fats on it.

The Study: Researchers looked at six studies comparing men who ate low-fat diets (around 19% of calories from fat) to those who ate higher-fat diets (about 39%). Those eating more fat tended to have slightly higher testosterone levels on average. Scientists say that’s because your body needs fat to make hormones, not because of any major change in metabolism.

The Takeaway: If your fat intake is on the low side, nudging it up to around 30–40% of your total calories may help bring testosterone toward the higher end of the normal range and perhaps even improve overall energy and vitality. That means all you need to do is loosen up and add a little more fat if you’ve been keeping it low.

Keep in Mind: More isn’t always better. Going all-in on fat won’t boost testosterone further and can crowd out other essentials like protein and carbs. So try adding olive oil to your salad or a handful of nuts instead.