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Did you know that by putting the right food on your plate, you can naturally increase your testosterone?
Pretty amazing right?
And considering that millions of men around the globe currently suffer from low “Low-T” levels. - it’s an easy way for them to take back some control.
While severe cases might require some medical intervention, food and other lifestyle factors can help boost those levels naturally.
However, the inverse is also true - and there are food that you could be consuming that are killing your testosterone levels.
So, we’re exploring what these are so you can avoid them and stop those t-levels from dropping off.
- Related content: 5 ways to naturally boost your testosterone levels
What is Testosterone (and Why is It Important)?
Testosterone is an androgen, which is a type of sex hormone found in males. It’s crucial for a healthy human body - particularly in males and plays a role in many functions including
- Sex drive
- Sperm production
- Muscle mass
- Bone strength
- Energy levels
- Red blood cell production
Which is why when testosterone levels start to drop off the symptoms that you experience are related to these functions (more on that later).
What Exactly is Low Testosterone?
Low testosterone happens when your testicles don’t produce enough testosterone to support your bodily functions. For reference, your testosterone levels need to fall below 300 nanograms/decilitre to class as low T.
And in fact, this slow decline is totally normal - and usually happens in men post-30 and beyond, although you can slow this down.
If you want to test your t-levels, you can request a test from a doctor or do the test yourself using an at-home testing kit. A home test requires a small finger-prick blood test which you then send to the kit provider.
Once you have the results, you can implement a plan to increase your levels if necessary. If severe, your Physician may put you on hormone replacement therapy. This can only be approved by your healthcare provider, and they will advise the best course of action.
However, for most men, a change of diet, lifestyle and supplements will be enough to improve levels of testosterone.
- Related content: Is testosterone replacement therapy safe (and should you do it)
What are the Symptoms of Low Testosterone?
The symptoms of low testosterone can vary from person to person. For some people they may not be noticeable (hence why it’s a good idea to do at-home tests to check regularly).
While for other men, their symptoms will be noticeable and may include:
- Low sex drive
- Erectile dysfunction
- Body hair loss
- Muscle mass reduction (often, men will become much slimmer)
- Feelings of anxiety and depression
- Low energy
- Low sperm count
- Smaller testicles
If you are experiencing any of these frequent symptoms discussed above, you may have low testosterone, and you should get tested as soon as possible.
- Related content: What is male menopause (and how to prevent it)
Why Does Testosterone Decrease in Men?
As mentioned earlier, millions of men suffer from low T, and it’s very natural for levels to decline in the 30s and beyond.
While it is natural, many unhealthy habits and lifestyle choices can exacerbate it (which is good news as it means we can fix it).
Some reasons it might decline over time include:
Age: it catches up to all men eventually. When this happens, testosterone levels tend to start decreasing. Usually, the decline starts to occur after 30. However, it can sometimes begin later in life.
Specifically, between 30 and 40, it’s common to experience a decline of around 1% each year. It’s worth noting that this likely won’t cause any immediate problems because testosterone levels are still relatively high.
Usually, when men enter their 50s, 60s, and 70s, they notice a significant drop-off. For example, a man might find that their sex drive is much lower than it used to be. Often, this is due to reduced levels of testosterone.
While none of us can stop the aging process, we can do some things to keep t levels high.
Next, certain medications can negatively impact the male body and cause low T.
Anti-anxiety, and anti-depressant medications are linked to this, as well as opioids and beta-blockers. If you take any of these medications, you should discuss them with your healthcare provider to see how to mitigate the risks.
As a solution, your healthcare provider might advise easing you off the medication. Or they might provide you with a treatment plan to counterbalance the drug and increase your testosterone levels that way instead. Again, it's entirely dependent on the patient’s situation.
Obestity leads to a significant drop-off in testosterone levels. This decrease is due to fat cells metabolizing testosterone to estrogen, which in turn causes lower testosterone levels.
It is for this reason that doctors will usually quiz low-T patients about their diets so that they can gain an understanding of what foods and drinks the patients are intaking.
If a patient is obese with low T, the first action plan is almost always to get them to lose weight so their testosterone levels can return to normal.
Certain health conditions can cause low T in men. This factor can be particularly frustrating because it’s not the individual’s fault.
Klinefelter’s syndrome, for example, is a significant cause of low t. This is because it’s a condition where a male is born equipped with three sex chromosomes (X, X, and Y) instead of two (X and Y).
Hemochromatosis is another health condition that causes low T because it produces too much iron in the blood, leading to testicular damage or failure.
Again, if you have one of these, speak to your healthcare provider to figure out how best to deal with it.
Food and Diet
And finally, we come to food and diet...
Believe it or not, the foods you eat can drastically influence testosterone. If you eat testosterone-friendly foods, then your levels can increase.
However, if you eat testosterone-killing foods, you risk experiencing low T.
Below is a list of the top 8 foods that kill testosterone. After reading them, make notes to avoid including them in your diet.
With veganism on the rise, everyone's looking for tasty alternatives to meat and dairy - and one of those is soy.
Soy-based products are abundant on the market, and you can get everything from soy milk to soy nuggets that look and taste like the products from fast food joints.
Although harmless on the surface, soy products can negatively impact testosterone levels in men. This is because soy products are very high in phytoestrogens, a substance that can raise estrogen levels in the body and cause low testosterone.
So, reducing your consumption is vital if your diet is currently high in soy. If you want to avoid meat and animal products, then try to replace them with natural products such as lentils to mimic beef mince.
- Related content: Best vegan testosterone boosting foods
Dairy products are a big part of most people’s diets. Whether it is milk, butter, cheese, yogurts or ice cream – dairy is everywhere.
Dairy is acceptable to consume in limited amounts. However, if you overeat it regularly, it can be detrimental to your health.
Some – but not all – cow’s milk contains synthetic or natural hormones such as estradiol, a fat-soluble version of estragon, the female sex hormone. This is because dairy cows and laying chickens are given natural or synthetic hormones to boost their natural hormone levels and increase their production of dairy products.
When this enters the body, it can affect testosterone levels and cause an imbalance. Therefore, it’s best to keep your dairy intake under control, especially if you’re a man looking to boost testosterone levels.
Much like dairy, sugar is prevalent in today’s world. And it’s deliciously addictive, so it can be hard to cut it out if you have a sweet tooth.
However, consuming sugar encourages the body to produce something called insulin, and this can significantly decrease testosterone levels.
One of the primary culprits is soda. While there’s nothing wrong with the occasional drink, daily and alongside other sugary drinks and sweets, your t levels will be affected.
Vegetable oils are cheap to buy, so it’s common to use them for cooking. But it’s filled with soybean, corn, and other testosterone-killing substances such as polyunsaturated fatty acids.
Most medical professionals recommend replacing vegetable oil with olive oil, as the latter is the healthier of the two.
Bread & refined carbohydrates
There might be nothing more delicious than the smell of freshly baked bread, but overconsuming it, along with pasta and other refined carbs, can impact your t-levels.
Again, it can increase your insulin production, making things like obesity and diabetes more likely.
Instead of white rice and refined carbs, try to eat some wholegrain options. They taste just as good and give you the health benefits and nutrients you need to stay in top condition.
Due to an increasing population and high demand for meats, low-grade processed meats have become normalized across food stores and markets.
According to the National Library of Medicine, between 63 and 74 percent of individuals in North America consume red or processed meat on any given day. This statistic highlights a significant problem: low-grade meats have quickly become a cornerstone of the typical Western diet.
Lower-grade meats (such as ‘Commercial and ‘Canner’) are usually ground and processed ie. smoked, dried, or canned is officially classed as processed.
These meats can cause stress hormone levels to rise, which in turn causes lower levels of testosterone.
If you have any local farmer’s markets in your area, you should buy your meats from them if possible - whether you’re a fan of chicken, beef, or pork. This is a healthier alternative to the processed meats available in supermarkets.
Nuts are another testosterone-killing food.
Because some nuts, such as almonds and peanuts, elevate sex hormone-binding globulin hormone (SHBG).
SHBG lowers testosterone production by reducing its secretion and function. So while you can still eat nuts, we’d avoid these if you have low t-levels.
According to the World Health Organisation, 2.3 billion people globally drink alcohol. So it’s no surprise that so many people are suffering from decreased testosterone is no surprise.
When you drink excessive amounts of alcohol regularly, it can decrease testosterone and does this by interfering with testosterone production.
When you metabolize alcohol, the amount of NAD+ (one of the coenzymes that’s responsible for testosterone production) decreases in the liver, making it much harder for you to produce testosterone.
Often, when patients report symptoms of low T to their doctors, the doctors will quiz them about their alcohol intake, as alcohol is one of the main drivers behind low T in the diet.
Want to boost your testosterone levels naturally?
Low testosterone levels can be distressing to experience - particularly in men. It can affect you physically, psychologically, and emotionally, impacting every facet of your daily life.
If this affects your well-being, then it is time to act.
While medical intervention is possible, it can come with many side effects. So, the first port of call should be dietary and lifestyle interventions.
You should consider reducing your consumption of these testosterone-killing foods. Not only will this benefit your testosterone levels, but it will also benefit your health more broadly.
In replacement, you should start to eat foods that encourage testosterone production in the male body. Easily implementable examples include eggs, beans, leafy green vegetables, fish, and ginger.
Additionally, you could consider using a testosterone booster, such as TestoPrime, if you want to increase your testosterone levels further. Testosterone boosters and supplements are becoming increasingly popular amongst men, from everyday men to gym-goers and help to naturally, and legally increase testosterone levels.
You can buy here, with our lifetime, money-back guarantee.