I'm trying to increase my testosterone levels. I already know about adequate sleep. Lowering stress and lifting heavy weights. I know which fats to eat, saturated and monounsaturated. What paleo foods should i avoid? Does too many carbs from fruit and tubers lower it?
If you concerned about increasing testosterone, make sure you eat adequate good carbs such as tubers. There are studies that show that low carb diets lower testosterone. Just be sure not to go too low. Paleo lifestyle is not supposed to be low carb or that's what most claim.
There are really several ways to approach raising testosterone, but there is only one way to optimize it. WHen you do things to raise testosterone, typically you also increase estradiol via aromatization. Aromatization is just the conversion of T to E. So, taking things that just boost testosterone (be it pure testosterone, or herbals that claim to boost testosterone) results in both negative feedback and aromoatization of T to E, so you end up in the long run with a very unfortunate hormonal profile. So, first would be avoiding things that "boost testosterone. Second, you can minimize aromatization. The primary means of doing this is eliminating exess adiposity. Third, you can reduce cortisol, and the best way is to reduce stress. Finally, you can reduce exposure to enocrine disruptors as much as possible, which includes things like BPA/plastics, soy, and possibly flax.
So, basically if you eat relatively paleo (i.e. a nutrient packed diet with the majority of your calories come from animals and fresh produce), exercise, minimize stress, maintain a reasonably low body fat percentage, and reduce exposure to endocrine disriptors, and do not take herbal T boosters or synthetic T, you're testosterone levels are probably on point.
best way to find out is to just get a complete hormonal profile from your endocrinologist. Not hard to do and contains information I am sure most men are curious to know about. My doctor tells me if you are in your 20s, healthy means at least 800, and free T (which is what really counts) at least 6 or 700 (can't remember).
Eat plenty of good fats and cholesterol so you have the precursors to form hormones. http://www.cholesterol-and-health.com/Steroid-Hormones.html
One thing that you should avoid is sugar... http://www.endo-society.org/media/ENDO-09/Testosteronedecreasesafteringestionofsugar.cfm
"The authors found that the glucose solution decreased blood levels of testosterone by as much as 25 percent, regardless of whether the men had diabetes, prediabetes or normal glucose tolerance."
Taking supplemental zinc at 100 mg and slightly above makes me randier. Not sure if that helps testosterone though. I would think fats would help to, since they are needed to make hormones.
optimizing testosterone is likely about mainting a healthy lifestyle through exercise, proper food choices, stress reduction, and mainting a reasonably low body fat percentage for men. Don't think it is as simple as avoidng certain foods, though that will help.
I take Onnit's T+ Testosterone Supplement. It provides the building blocks to stimulate internal testosterone production whereas taking external hormone supplements can actually decrease your testosterone production. Its great stuff, check it out at this link.