Keeping on top of your testosterone levels is key to living a healthy, happy lifestyle. But as well as following a healthy diet and getting regular exercise to support your T levels, did you know that you could actually be eating foods that might kill off T?
Scary, huh? Some foods have been shown to potentially lower your testosterone levels. Especially when eaten excessively. But don’t worry, we’re going to dive into it a little more.
The importance of testosterone
After reading even one or two of our articles, you will have learned just how important your testosterone levels are! From mood, to energy, muscle growth and libido, your T levels play a huge role in your body.
But without realising, certain foods could be crushing your testosterone levels. Let’s take a look at what to avoid.
While both men and women produce testosterone, women produce T at much lower amounts than us. It’s testosterone, however, which gives us those manly features:
- Bigger muscle mass
- More body hair
- Stronger bones
- Super sex drive
What foods might be killing your T levels?
Testosterone is a crucial part of being a man! Without it, you’d certainly feel a hell of a lot different, and not in a good way!
So what’s the big deal with food and testosterone? Well, your diet is a huge factor in your general health, which in turn can damage your T. But what should you be avoiding?
Soy and soy-based foods
If you prefer a plant-based diet and eat meat substitutes, you’re probably pretty familiar with soy in foods like tofu, edamame and soy protein. Similarly structured to the hormone estrogen, soy has the potential to knock your hormones off track.
Also Read: Bulked-up ingredients to boost your t-levels
During one study in 2013, men drinking 20 grams of soy protein isolate for 14 days were shown to have lower testosterone levels compared to those drinking whey protein or a placebo. But I wouldn’t work on this theory alone, as a similar study in 2018 showed a soy protein supplement had no effect on T levels.
While the research feels a little muddled, with plenty of space for further investigation, it could be wise to minimize your soy intake.
We all know drinking too much alcohol is bad for us, right? While the odd beer certainly won’t have a huge impact on your health, if you’re a fan of a few too many too often, it could be affecting your testosterone levels.
One study showed that men who drink heavily have normal to low T levels. This is a result of alcohol’s ability to hinder enzymes that help form testosterone.
Drinking heavily before sex could lead to erectile dysfunction (ED) and while this may be a one-off occurrence for many men, long term drinking could affect your T levels – resulting in ED.
Processed foods/Baked goods (sorry)
Eating a lot of junk food can be bad for your heart, general health and your testosterone levels. While a small amount of trans fat is naturally found in things like meat and dairy products, it can also get into your diet via processed/junk foods.
In 2018, the Food and Drug Administration chose to ban artificial trans fats from being added to foods, however, food brands are still allowed to list foods with less than 0.5 grams of trans fat per serving as containing 0 grams.
Significant amounts of trans fats may increase your risk of type 2 diabetes and cardiovascular disease, while lowering your precious testosterone levels. One 2017 study revealed that a study of Spanish men consuming trans fatty acids had lower total T levels.
Now, this one surprised me too! A common health go-to ingredient, flaxseed is popular with those opting for a healthy diet. But unfortunately, much like soy, flaxseed can have similar effects.
While flaxseed contains essential fats, a decent dose of protein and is high in fiber, it can also ramp up your estrogen levels… The total opposite of what we’re trying to achieve here!
Replace flaxseed with a seed that you know is safe like chia, hemp, or sesame.
Many common vegetable oils, including rapeseed, soybean, corn and cottonseed oils, are full of polyunsaturated fatty acids.
These fatty acids are often classified as a healthy source of dietary fats, but they can also lower testosterone levels, as several studies suggest.
One study revealed that men regularly consuming polyunsaturated fats was associated with significantly lower testosterone levels.
However, there is room for further research.
Nuts are a good source of many important nutrients, including fiber, heart-friendly fats, and minerals such as folic acid, selenium, and magnesium.
However, some studies suggest that some types of nuts may lower testosterone levels.
Also Read: The Ultimate Guide to Six Pack Abs
Many nuts are generally high in polyunsaturated fatty acids, which have been associated with lower testosterone levels in some studies.
Licorice root is a common ingredient used to sweeten sweets and drinks.
It is also a popular natural holistic medicine and is often used to treat everything from chronic pain to a persistent cough. In recent years, several studies have found that licorice can also affect hormone levels, which can lead to a decrease in testosterone over time.
So, what should you be eating?
Cutting back on the above foods could help to level out your testosterone levels. But what can you eat to give your T a super boost? Try these foods on for size…
- Egg yolks
- Salmon, tuna and sardines
- Beans and legumes
Are there other ways to boost testosterone levels naturally?
Of course, there are!
- Get regular exercise
- Get plenty of rest
- Eat a balanced, healthy diet packed with whole foods
- Pay attention to portion sizes to avoid over eating
Looking for a natural way to boost your T levels? You’ve come to the right place!
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