The carnivore diet, characterized by the exclusive consumption of animal products like meat, fish, poultry, and eggs, has gained traction as a potentially beneficial dietary approach. This contrasts with conventional nutritional advice that emphasizes a balanced intake of both plant and animal-based foods. A key area of interest is the carnivore diet's influence on testosterone levels in men, a topic fueled by anecdotal claims and preliminary research findings.
Understanding Testosterone and Its Importance
Testosterone is a crucial hormone, particularly in men, playing a vital role in the development of reproductive tissues, maintenance of bone density and muscle mass, and regulation of mood and energy levels. Because testosterone is synthesized from cholesterol, diets rich in healthy fats may provide the raw materials the body needs to support hormone production. This includes saturated fats found in red meat and eggs, which are carnivore diet staples. Maintaining healthy testosterone levels is essential for men’s overall health, well-being, and vitality.
The Role of Diet in Testosterone Production
Diet has a profound impact on hormone levels, including testosterone. Fats are essential for the creation of testosterone, especially those derived from healthy sources such as nuts, seeds, and fatty fish, supplying the essential cholesterol needed to form the building blocks of testosterone. The right amount and kind of protein are crucial for maintaining healthy testosterone levels, as they are necessary for muscle growth and repair.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.
Examining the Carnivore Diet
The carnivore diet is an extreme form of low-carb dieting pushes the body into ketosis, a metabolic state in which it burns fat for energy instead of carbohydrates. In that way, it’s similar to the keto diet, but even more restrictive. While keto allows for some plant-based carbs, the carnivore diet eliminates them entirely. The carnivore diet emphasizes animal products exclusively. Foods to include are: Grass-fed beef, Organ meats (liver, heart), Eggs, and Fatty fish (like salmon and mackerel).
The Carnivore Trend and Anecdotal Evidence
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. His foray into the carnivore diet has garnered much attention. Social media posts from Rogan’s instagram illustrate the potential testosterone-enhancing effects of the carnivore diet. The logic? High protein and fat intake fuels muscle growth and hormone production. And by cutting out processed carbs and sugar, insulin levels stabilize, possibly boosting testosterone.
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Ketosis and Testosterone: Exploring the Link
Because testosterone is synthesized from cholesterol, diets rich in healthy fats may provide the raw materials the body needs to support hormone production. This includes saturated fats found in red meat and eggs, which are carnivore diet staples. A meta-analysis of 6 studies, published in 2021, suggest that low-fat diets can lower testosterone, while higher-fat, low-carb approaches may help maintain or even increase it. Additionally, ketosis may reduce inflammation and stabilize insulin, which are both favorable for hormone balance.
High-Protein Diets and Testosterone: The Real Score
A recent meta-analysis found low-carbohydrate, high-protein diets (> 3.4 g/kg of bodyweight/day) (g/kg/day) decreased men's total testosterone (∼5.23 nmol/L) [Whittaker and Harris (2022) Low-carbohydrate diets and men's cortisol and testosterone: systematic review and meta-analysis. Nutrition and Health. DOI: 10.1177/02601060221083079]. This finding has generated substantial discussion, however, it has often lacked clarity and context, with the term ‘high-protein’ being used unqualified. Firstly, diets < 3.4 g/kg/day are not associated with a consistent decrease in testosterone. Secondly, the average protein intake is ∼1.3 g/kg/day, conventional ‘high-protein’ diets are ∼1.8-3 g/kg/day and the vast majority of athletes are < 3.4 g/kg/day; meaning very few individuals will ever surpass 3.4 g/kg/day.Whittaker thus categorized the following ranges of protein consumption in a follow-up study:
- Very high: Above 3.4 g/kg/day
- High: 1.9-3.4 g/kg/day
- Moderate: 1.25-1.9 g/kg/day
- Low: Below 1.25 g/kg/dayOnly 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.
Potential Mechanisms Behind the Testosterone Decrease
The most obvious mechanism for the decrease in TT on diets > 3.4 g/kg/day protein revolves around the urea cycle, as diets > 3.35 g/kg/day may surpass the MRUS.Therefore, the observed decrease in TT on diets > 3.4 g/kg/day, may serve to upregulate the urea cycle. In addition, two studies on diets > 3.4 g/kg/day found a significant increase in cortisol, and one found a non-significant increase (Anderson et al., 1987; Langfort et al., 1996; Lima-Silva et al., 2011). Human and rodent studies indicate that cortisol upregulates the urea cycle (Okun et al., 2015). Therefore, the increase in cortisol on diets > 3.4 g/kg/day protein, may further serve to upregulate the urea cycle.Another possibility is that lower TT is a consequence of hyperammonaemia, rather than a response to it. Thus, diets >3.4 g/kg/day of protein may induce hyperammonaemia, leading to increased inflammation and oxidative stress. Observational studies show an inverse relationship between testosterone and inflammatory markers (Bianchi, 2018); and endotoxin-induced inflammation has been shown to acutely decrease TT in men (Tremellen et al., 2018); indicating increased inflammation impairs testosterone synthesis. Moreover, hypogonadism is associated with increased oxidative stress, which partly improves upon treatment (Unluhizarci et al., 2020); suggesting oxidative stress decreases testosterone.
What Does the Science Say About Carnivore Diet and Testosterone?
Despite growing interest, scientific studies on the carnivore diet are extremely limited. Without variety and key micronutrients, testosterone levels could plateau or even decline. Everyone’s body responds differently, and what works for a celebrity or influencer may not work for the average person, especially without proper guidance from a doctor or nutritionist.
Other Ways to Boost Testosterone
If you’re looking to support healthy testosterone levels beyond diet alone, here are additional proven strategies:
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- Exercise regularly: Focus on resistance training, such as weightlifting or high-intensity interval training (HIIT), both of which have been shown to naturally elevate testosterone.
- Eat a balanced, nutrient-rich diet: Incorporate foods high in Zinc, Vitamin D, and Magnesium.
- Get enough quality sleep: Aim for 7-9 hours of uninterrupted sleep each night. Poor sleep is directly linked to lower testosterone production.
- Reduce stress levels: Chronic stress raises cortisol, a hormone that suppresses testosterone. Practices like meditation, deep breathing, regular exercise, and time in nature can help manage stress.
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