6 Foods That Are Killing Your Testosterone

Naturally, testosterone levels tend to decline with age, decreasing by around 1% per year after the age of 30. However, there has been a substantial generational decline, particularly among Gen Z and millennials, which is expected to worsen over time.

In my previous post, I discussed strategies to prevent a decline in testosterone, such as incorporating weightlifting, maintaining a healthy diet, and ensuring quality sleep. While these are crucial elements, I want to dive deeper into the topic. 

Certain foods can negatively impact your testosterone levels. Let's explore them:

Refined Carbohydrates and Sugars:

Refers to highly processed items found in boxes, such as white bread, pasta, rice, pastries, and cakes. Refined carbohydrates lead to a quick release of sugar and a spike in insulin. A 2018 study on men aged 20 to 39 found that those who consumed sugary beverages were more likely to have low testosterone levels.

Vegetable Oil:

Like refined carbohydrates and sugar, the consumption of vegetable oil is linked to weight gain, which can subsequently cause low testosterone levels. Vegetable oil is high in polyunsaturated fatty acids and is heavily processed.

Low-Quality Meat/Processed Foods:

Processed meats, high in sodium, calories, sugar, and trans-fats, are associated with unhealthy weight gain. Low-quality meat treated with hormones and antibiotics for longer shelf life can trigger hormonal imbalances.

Soy Products:

Animal studies suggest that soy products may affect testosterone and potentially reduce testosterone levels.

Alcohol:

Known for its negative health implications, alcohol consumption can diminish testosterone production. A 2019 review found that men who consume alcohol heavily tend to have lower testosterone levels.

Certain Fats:

The type of fat consumed directly affects testosterone levels. A 2017 study on young men's dietary habits revealed that trans fats may lower testosterone, while an excess of omega-6 fatty acids appears to reduce testicular size and function.

To avoid these issues, focus on natural vegetables, whole protein sources, and healthy fats.

For more information, I've created a Testosterone Blueprint Guide providing a comprehensive overview of natural ways to optimize your body for high testosterone. Access the guide here.

Wishing you a great rest of the day!