Hardly a day goes by where I don’t eat eggs – I’m talking whole eggs, not just egg whites. Eggs are a true superfood, a low-carb item that’s great for fueling muscle, as well as providing key nutrients relevant for testosterone production.

I recommend eating at least three whole eggs per day. A study from Texas A&M University suggested that in older subjects dietary cholesterol may contribute to strength gains with resistance training.

>But whole eggs have all that fat in them, you may say. Yes, three whole eggs provide about 15 grams of fat and over 600 mg of cholesterol, but the fat and cholesterol in egg yolks may be part of why the subjects in the A&M study saw the effects they did. There was another study that saw a correlation suggesting that athletes not getting sufficient total and saturated fat may have lower testosterone levels than those getting in adequate amounts of fat. A whopping 80% of the fat in egg yolks comes from monounsaturated and saturated fat.

When it comes to cholesterol, you need to remember that testosterone is created in the body from a variety of compounds including—you guessed it—cholesterol. Plus, cholesterol is important for maintaining the integrity of cell membranes, such as those of muscle cells. This is important for muscle health.

>But what about increased risk of heart disease from the cholesterol? I thought you might ask that question! In a 2015 update to US Dietary Guidelines, the limit for dietary cholesterol was removed. This is because for most people, dietary intake of cholesterol does not have a significant impact on blood cholesterol levels.

Eggs may also help support weight management goals. One study from Saint Louis University compared breakfasts including eggs or a bagel in overweight and obese subjects on a reduced calorie diet. The study found that subjects eating the egg breakfast had greater improvements on BMI than those eating the bagel breakfast.

The take-home message to all of this: eat eggs daily! Your body will thank you for it.