Joe Rogan Carnivore Diet Increases Testosterone Levels. High-Protein Diets and Testosterone Levels.

What is the carnivore diet?

Consuming solely animal goods, such as fish, poultry, and meat, is the focus of the carnivore diet. It's an unusual dietary approach that goes against the grain of traditional nutrition viewpoints, which generally support a balance of plant and animal sources.

Diet to increase your testosterone levels.

Testosterone is essential for the growth of male reproductive tissues, the maintenance of bone density and muscular mass, and even improving mood and energy levels. Surprisingly, it’s closely related to a number of nutritional components. [1] Fats are essential for the creation of testosterone, especially those derived from healthy sources such as nuts, seeds, and fatty fish. They supply the essential cholesterol needed to form the building blocks of testosterone. Often, men who are taking testosterone are advised to add pregnenolone and vitamin D , precursors to natural testosterone production. But it's not just about eating extra fats; it's also about choosing the correct kinds that promote hormonal balance without raising other health concerns. [2]

When thinking about the carnivorous diet, one of the main priorities is protein consumption, especially from meat. The right amount and kind of protein are crucial for maintaining healthy testosterone levels, as they are necessary for muscle growth and repair.

The majority of individuals who experiment with carnivore diets do so to see if it improves strength, as is often believed. However, it's crucial to remember that increased strength requires more than just consuming a lot of protein. Your overall diet, exercise habits, and genetics are key determinants of strength and health. [3]

Low-carb diets are often associated with higher protein intake, so do carbs lower testosterone? They are important in regulating cortisol levels, a stress hormone that can negatively impact testosterone when in excess; thus, a diet that is too low in carbs may inadvertently hinder testosterone production by creating a stressful internal environment. [4]

Is meat good for testosterone levels?

Different meats have varied nutritional profiles. Lean meats like chicken and turkey are low-fat, high-protein sources, while fatty meats such as beef and lamb, rich in saturated fats, may aid in testosterone production. Fatty fish like salmon offer omega-3 fatty acids beneficial for hormonal balance. Red meats—beef and pork in particular—are rich in zinc, which is needed to produce testosterone and supply the saturated fats required for hormone synthesis.

So, is red meat good for testosterone in men? In moderation, it can be a beneficial part of your diet, provided it's balanced with other nutrients and lifestyle factors. [5]

High-protein diets and testosterone: The real score

The Whittaker and Harris 2022 research is essential reading for anybody interested in the relationship between nutrition, testosterone, and meat. Eating more than 3.4 grams of protein per kilogram of body weight per day may lower testosterone levels, according to their preliminary research. However, their conclusion did not specify how high this protein intake is, which led some individuals to mistakenly believe that eating more protein was bad in general. [6]

Whittaker thus categorized the following ranges of protein consumption in a follow-up study [7]:

• Very high: Above 3.4 g/kg/day

• High: 1.9–3.4 g/kg/da

• Moderate: 1.25–1.9 g/kg/day

• Low: Below 1.25 g/kg/day

Only very high levels of protein intake were linked to a decrease in testosterone, while high and moderate levels did not show this effect. This means that unless you're consuming an exceptionally high amount of protein, your testosterone levels are unlikely to decrease.

What precisely constitutes a daily protein consumption above 3.4 g/kg? Assume that your weight is 165 pounds or 75 kilograms. You would need to eat more than 255 grams of protein per day (75 kg x 3.4 g/kg) in order to reach this protein threshold. An illustration of a day's worth of meals to achieve this level is provided below:

Breakfast	• 5 large eggs (about 30 g of protein) • 250 grams of cooked ground beef (about 62.5 g)
Mid-Morning Snack	200 grams of canned tuna (about 52 g)
Lunch	300 grams of grilled chicken breast (about 90 g)
Afternoon Snack	120 grams of beef jerky (about 40 g)
Dinner	350 grams of salmon (about 70 g of protein)

This meal plan totals roughly 344.5 grams of protein, significantly exceeding the 255 grams, and is therefore considered very high protein.

To put this in perspective, the recommended dietary allowance for protein is relatively modest at 0.8 grams per kilogram of body weight, or about 0.36 grams per pound. For an individual weighing 75 kilograms, this equates to about 60 grams of protein daily—just enough to avoid deficiency but not necessarily to optimize health or physical performance. [8]

For those engaged in intense physical activities, such as weightlifting or endurance sports, the American College of Sports Medicine recommends a higher range of 1.2 to 1.7 grams of protein per kilogram of body weight per day. This translates to about 90 to 128 grams of protein daily for a 75-kilogram individual, which is still significantly lower than the protein content of the above meal plan. [9]

Joe Rogan’s Carnivore Diet

Famous for his online podcast, stand-up comedy, and as a UFC aficionado, Joe Rogan has also advocated much for men’s health, men’s medical therapies, and daily routines to improve longevity. His podcast has discussed the benefits of TRT, peptide therapies, and diets necessary for men to improve their well-being and energy levels. His foray into the carnivore diet has garnered much attention. Joe Rogan discussed his experience with the carnivore diet, having experienced its benefits, which include but are not limited to an increase in focus, improvement in lean body mass, and maintenance of steady energy levels throughout the day.

The Carnivore diet is rich in protein and essential fats, low in carbs and sugar. Joe Rogan's meat preference seems to favor elk meat, provided he is an avid bow hunter. Other Rogan favorites include other game meats that include moose, bear, deer and pig. Rogan's all-meat diet is usually run in a cycle rather than continuously all year round.

How much protein should I be taking per day?

While a high-protein diet can be part of a healthy lifestyle, it's crucial to approach it with a balanced perspective, considering all aspects of your health, not just testosterone levels. As we can see, a diet skewed heavily towards protein and fat, at the expense of other food groups, isn’t exactly the optimal path for maintaining balanced testosterone.

If you wish to calculate your personal daily protein needs, a straightforward method is to multiply your weight in pounds by 0.36. Alternatively, for a more tailored approach, you can use an online protein calculator provided by the Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine.

To wit, a dietitian or a doctor can provide unique recommendations based on your individual health needs, ensuring that your diet supports your overall well-being. Explore a balanced approach to diet and testosterone management with expert advice from REGENX Health.