Testosterone is THE male hormone, and when you get it right, it bleeds into all…
Unfortunately, as processed carbs & junk food continue to dominate the planet, so too does low testosterone. There’s now an abundance of foods that kill testosterone, that you’re probably not even aware of.
You’re surrounded by them in your environment, your friends probably eat them too (which makes things more difficult), and your hormonal health will continue to suffer unless you put a stop to it.
Why Testosterone Is Important
Testosterone is simply the very thing that makes you a man.
If you have too much estrogen or body fat, or you’re simply going to become fragile, weak, and your entire life as a man starts to decline.
Whereas in contrast to this, if you boost testosterone to >800 (where it needs to be for optimal health as a man), then you will benefit from:
- Increased muscle mass & strength (check out 6 Reasons You’re Not Gaining Muscle)
- Lower body fat levels (over time)
- Greater attraction from females
- Increased energy & productivity
- Improved sleep
- Sky-high confidence
- Better sense of overall well-being
This stuff is too important for you to NOT fix. I mean your entire life depends on this stuff – testosterone is your fuel.
Whether young or old, low testosterone quite literally means you’re more likely to DIE.
Studies have repeatedly shown that there’s a very strong link between low testosterone and depression. Low testosterone also means you’re more likely to make less money.
So if you’re a younger man, it’s absolutely critical that you avoid these testosterone killing foods. If you’re over 40, you’ll still need to do this, but TRT may also need to be considered.
Which Foods Kill Testosterone?
Some foods are worse than others, but the general areas to look out for are anything with estrogens, alcohol, added sugar, or overloaded with omega 6’s.
Estrogen quite literally equals DEATH for your testosterone levels. Whether this is coming from your excess body fat stores, or the foods you’re eating. Sugar causes hormonal havoc, and omega 6 prevents the right ratio of omega 3: omega 6, which is absolutely critical for boosting testosterone.
But without further ado, onto the foods that kill testosterone:
1. Added Sugar
I would argue that this is the worst testosterone killing food in the modern era, because it’s just so prevalent, so addictive, and so easy to mess up.
And I say ‘added sugar’ specifially, because I’m always being asked about fruit, which of course does not kill testosterone.
But what about processed sugar? Does this sugar lower testosterone?
You bet it does. It’s a combination of the massive insulin spike (which prevents both testosterone production AND HGH production), and also things like omega 6, trans fats etc.
Essentially, soy = estrogen.
Soy foods such as:
- Meat alternatives
- Soy sauce
- Soy flour
- Soybean oil
- Soy milk
Are all going to completely destroy your testosterone, despite being frequently marketed as ‘health foods’, which is an absolute joke.
They all contain phytoestrogens that will dramatically ramp up your estrogen levels in a dose-dependent fashion.
Want to increase testosterone?
Cut the bloody soy!
Beer not only gives you the ‘beer belly’ but it also kills testosterone. From a calorie standpoint, a sleep-worsening standpoint, and an estrogen standpoint (like soy).
But here’s the main three factors I would like to personally address:
Calories – Excess calories lead to excess fat plain and simple. And excess fat stores are guaranteed to ramp up the estrogenic environment in your body. By the way, read my Ultimate Guide To Intermittent Fasting if you want to lose the fat.
Sleep – Inadequate sleep is also a path to low testosterone, depression, and general weakness. You MUST prioritise your sleep, and it’s next to impossible to do this with regular beer drinking.
Estrogen – Beer not only makes you fat, but it also directly increases the estrogen circulating in your system (due to hops), so it’s a double-whammy of testosterone destruction.
If you want to boost testosterone, go for several months without beer, and you’ll soon realise that you don’t even miss it.
Onto more foods that kill testosterone…
4. Omega 6
This one is a problem, as it disrupts the healthy balance of fats that is required for high testosterone. Think of fats as the necessary infrastructure for hormonal health.
Here’s the problem. The average American has an omega 6:3 ratio of 50:1 or more, which is insane!
This ratio needs to be 3:1 OR LESS.
So how do you improve this ratio so that you can boost testosterone?
Stop eating the following testosterone killing foods (high omega 6 content):
- Chips (crisps)
- Fast foods
- Peanut butter
- Roasted chicken thigh
- Creamy soups
- Safflour oil & seed oils
These buggers will murder your testosterone levels, and the sooner you get rid, the better.
How To Increase Testosterone
In order to boost testosterone the most important thing to do is follow the above four steps ,and basically STOP eating the foods that kill testosterone.
Once you’ve successfully executed this part of the plan, it’s time to replace the bad with the good. The good, meaning fatty fish (omega 3’s), eggs, and grass-fed meat.
All of these foods give you the foundational infrastructure for high testosterone, and these are the foods that we’re wired to eat as men.
Testosterone Boosting Foods
If you can get more of the following foods into your diet on a consistent basis, I promise you your life will change forever.
Think: More sex, more money, more energy, more muscle; everything improves. Testosterone truly is the hormone that fuels everything else as a man, and if you can get your levels to >800 (get my guide on how to achieve this), you’ll be MILES ahead of the competition.
Things like salmon, mackerel, sardines, and herring are absolutely jam-packed with omega 3’s, that are essential for hormone production and brain function.
If you can combine 3+ weekly servings of fish with a daily serving of 1000mg fish oil, your entire life will improve within a matter of weeks.
Easiest thing in the world.
Eggs are an eggsellent (sorry, couldn’t resist) source of magnesium (very important for testosterone), healthy fats and also vitamin D.
They truly are an all-round health food, and what’s more? They’re CHEAP.
Grass Fed Meat
Grass-fed meat is an important testosterone boosting food, because of the micronutrients, protein, healthy fats, and here’s a big one:
It isn’t pumped full of drugs, and it hasn’t been fed with corn it’s entire life. When it comes to meat, quality is key.
The most important thing when it comes to your health, is that you stop eating the foods that kill testosterone (and stop drinking beer).
This comes before ALL else, and a 72 hour fast will help you tremendously with this.
The next step (equally important) is that you start consuming WAY more fatty fish, the right supplements, eggs, and grass fed meat.
If you want specific, tailored help with a meal plan that shows you exactly how to do this, check my plans out here.