@shreddedsages's testosterone boost claims, fact-checked

What does this testosterone coach actually claim?

Nathan Sages promises four simple food swaps will "2x your performance." He says avocados fix sleep problems through magnesium, raw honey improves workout pumps via "quick sugars," mineral salt boosts energy by balancing electrolytes, and raw eggs help with erectile function.

The video cuts off mid-sentence on the erectile dysfunction claim, but the implication is clear. These aren't just nutrition tips, they're positioned as performance enhancers that can double your results.

Does the science back up these claims?

Some of these have kernels of truth, but the promised effects are wildly overstated. Magnesium deficiency does affect sleep quality, and a 2012 study by Abbasi et al. in the Journal of Research in Medical Sciences found 500mg magnesium improved sleep efficiency by 13% in elderly adults with insomnia.

But one avocado contains only 58mg of magnesium. You'd need about nine avocados daily to match that study dose. The raw honey claim is even weaker. While pre-workout carbs can improve performance, a 2019 systematic review by Hearris et al. in Sports Medicine found no special benefit to honey over other carb sources.

The mineral salt claim confuses correlation with causation. Yes, severe electrolyte imbalances cause fatigue, but most people aren't clinically deficient.

What's the real story on testosterone and diet?

Nutrition does affect testosterone levels, but not dramatically. A 2021 meta-analysis by Fantini et al. in Nutrients found that zinc supplementation increased testosterone by an average of 91 ng/dL in deficient men.

That's meaningful if you're actually deficient, but it won't "2x your performance." Normal testosterone ranges from 300-1000 ng/dL, so even a 91 ng/dL boost represents a modest 10-30% increase at best.

The raw egg suggestion is particularly problematic. Raw eggs carry salmonella risk and contain avidin, which blocks biotin absorption. There's no evidence raw eggs boost testosterone more than cooked ones.

What should you actually know about performance nutrition?

Real performance improvements come from consistent training, adequate protein intake (0.8-1.2g per pound bodyweight), and getting enough sleep. A 2018 study by Helms et al. in the Journal of the International Society of Sports Nutrition found these basics matter more than any superfood.

If you suspect low testosterone, get blood work done. Normal ranges vary widely, and symptoms like low energy or poor sleep have many causes beyond hormones.

Skip the expensive "mineral salt" brands Sages promotes. Regular table salt plus a varied diet provides adequate electrolytes for most people. The only exception is if you're doing endurance exercise lasting over 90 minutes.