Table Of Contents
We are facing a situation in today’s modern times that is unlike at any other time in history as it relates to men and their testosterone levels.
Testosterone levels are declining at a faster rate than ever before, and on average, men of today have about 20% less testosterone than did the men of the 90s.
More and more men are suffering from issue related to testosterone deficiencies, and it’s attacking them at younger ages.
“In the fifteen years since I started practicing Age Management & Hormone Optimization, I’ve noticed a startling change in men’s physiologies. Across the board, testosterone levels are declining at earlier and earlier ages.
Instead of men coming in from ages 35-45 with less-than-optimal testosterone levels (or “low T”) they’re coming in their late 20s!” -Dr. Mike Carragher
That’s what the men of today are dealing with.
Issues related to low testosterone are becoming more common and more men are becoming familiar with the value, importance, and benefits of having healthy testosterone levels.
As a result, men are becoming more active and vigilant in learning about and understanding ways to naturally increase their testosterone levels.
We know that food and diet plays a significant role in the natural strategy to protect, preserve, and increase testosterone levels, and that sets the stage for this article.
Foods Can Absolutely Increase Testosterone
There really isn’t any question now about whether or not certain foods can increase testosterone. It’s a scientifically proven fact.
We know that there are clinically tested natural ingredients that have been proven to increase testosterone, and many of those same ingredients come naturally in certain foods.
Best Foods That Increase Testosterone
The most powerful foods that boost testosterone fall into five categories.
Foods that contain saturated fats do an excellent job at increasing testosterone levels. I know it sounds like it should be the opposite, but it’s not. Foods that have a good amount of saturated fats are organic beef, eggs, butter, and cream.
Monounsaturated foods like avocado, nuts, seeds, coconut oil, and olive oil are an excellent source of another kind of fats that are powerful testosterone boosters.
There is a clear relationship between Vitamin D and testosterone. If you’re low on Vitamin D, then you’re low on testosterone. Foods high in Vitamin D are egg yolks, cheese, organic whole milk, fatty fish, and organic grass fed beef.
Zinc is a fantastic testosterone booster, and you should look for foods like fresh spinach, oysters, shrimp, and garlic to add to your test boosting diet.
Magnesium is another category of foods to look for that have been shown to increase testosterone levels. Look for foods like avocado, dark chocolate, yogurt, and dark leafy greens.
Watch Out For Estrogen In Your Diet
Arming yourself with the right kind of knowledge regarding the most powerful testosterone boosting foods is one step in the right direction for sure.
The next step is putting that knowledge into practice by taking action and actually incorporating those test boosting foods into your diet.
Another step that is just as important as understanding which foods increase testosterone is to know which foods do just the opposite and KILL TESTOSTERONE levels.
When it comes to our diet, the issue of identifying and getting rid of foods that kill testosterone levels is an even bigger priority because this is where a lot of men are falling hard, and they don’t even know it.
What is estrogen?
Estrogen is to a female what testosterone is to a male. It’s the hormone that provides the unique benefits and characteristics that make a woman uniquely female. It is known as the “primary female sex hormone and it is responsible for the regulation and development of the female reproductive system and secondary sex characteristics”.
Everything you don’t want to be associated with you and your manhood characteristics are is all wrapped up in estrogen, and here’s what science tells us about estrogen as it relates to men – estrogen kills testosterone.
Negative effects of excess estrogen
When men get too much estrogen hormone flowing through their system, it can have some really bad side effects and health risks, which is why you want to know what things cause increased estrogen, so you can stay away from them.
Here are just some of the negative effects of excess estrogen in men:
- Decreased testosterone
- Erectile dysfunction
- Prostate problems
- Weight gain
- Male breast growth (gynecomastia)
- Cardiac disease
- Increased infertility
- Increased female characteristics
- Risk of stroke
- Low libido (sex drive)
Foods are one of the biggest sources of increased estrogen levels in men.
Worst Foods That Kill Testosterone Levels
Now that we know how devastating excess estrogen levels are for men, let’s take a look at the different food categories so we can determine which types of foods are the worst when it comes to increased estrogen and decreased testosterone.
These four categories of foods produce the highest levels of estrogen in our diet today.
No matter how you look at sugar, it’s just bad all the way around. The ONLY good thing about sugar is the taste, but outside of that, it wreaks havoc on the body in so many different ways. It is in so many different food items, and it is one of the biggest producers of estrogen.
This category is the home for all your snacky junkfood items like cookies, donuts, cakes, crackers, etc. Most of these types of food are extremely vigilant in producing the testosterone killing estrogen hormone.
The issue here is the non-organic part. Milk, in and of itself, does not produce excess estrogen. Non-organic milk, however, is made with so many estrogenic chemicals now that it is becoming an estrogen-making machine when you drink it. If you like milk like I do, just make sure that you spend a little extra and get the organic.
What we are learning about soy is that now that it has been genetically modified, it mimics all the characteristics of estrogen in the body, and ends up producing the same effects. The surprising thing about soy is that if you read food labels, you will find that it is in EVERYTHING!
According to Meghan Telpner, just have a look at all the different kinds of food that contain soy:
- Bean sprouts
- Bread crumbs, cereals and crackers
- Breaded foods
- Hydrolyzed plant protein (HPP), hydrolyzed soy protein (HSP) and hydrolyzed vegetable protein (HVP)
- Imitation dairy food
- Infant formula, follow-up formula, nutrition supplements for toddlers and children
- Meal replacements
- Meat products with fillers, for example, burgers and prepared ground meat products
- Mexican foods, for example, chili, taco fillings and tamales
- Nutrition supplements
- Sauces, for example, soy, shoyu, tamari, teriyaki, Worcestershire
- Simulated fish and meat products, for example, surimi, imitation bacon bits, vegetarian burgers
- Stews, for example, in gravies
- Vegetarian dishes
Video: More About The 5 Worst Foods For Testosterone
Dr. Axe has the second most trafficked website for natural health. He does a great job explaining why these foods are so bad for our testosterone levels and overall health.
Top Foods That Fight Against Estrogen Production
We now the top foods to stay away from that are known to produce high amount of estrogen since estrogen is so devastating to our testosterone levels and also bring a lot of serious and negative health side effects with it.
Let’s also take a look at foods that have been studied and proven to block the production of estrogen. It makes perfect sense to incorporate these foods to lower estrogen, increase testosterone, and move away from the negative side effects of excess estrogen production.
Here’s a list of 10 different foods that have been shown to block estrogen production:
- Raw nuts
- Cruciferous vegetables
- Chia seeds
- Coconut & olive oil
- Green leafy vegetables
- Garlic and onions
- Red wine & red grapes
- Citrus fruits
- Dark berries
Summary of Worst Foods For Testosterone
Knowledge is the first step in gaining power. The second step is taking action.
We’ve helped you with the first step and given you the knowledge you need, so now you can take action and get rid of the worst foods that produce excess estrogen and kill testosterone levels. We’ve also given you a list of foods that specifically block the production of estrogen.
We will continue to address and attack this issue of rapidly declining testosterone levels in lives of modern man today by looking at every angle and every possible natural way to increase testosterone so that we all can enjoy optimal health and peak performance!
Mike is our resident personal trainer specializing in men’s health & fitness. He is an avid enthusiast when it comes to understanding and implementing the best strategies & tactics for optimal healthy living, and he is completely obsessed with how to achieve peak performance levels.