4 TOXIC Testosterone Killing Foods (And What To Replace Them With)

Testosterone, Uncategorized

Testosterone Killing Foods

Unfortunately, as processed carbs & junk food continue to dominate the planet, so too does low testosterone. There’s now an abundance of testosterone killing foods, that you’re probably not even aware of.

Not good.

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 levels of social dominance 
  • 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.

Testosterone Killing Foods

Which Ones Are Testosterone Killing Foods?

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.

Not only do man boobs look terrible but they will also ruin your health on a very base level.

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 testosterone killing foods:

1. Added Sugar

I would argue that this is the worst testosterone killing foods in the modern era, because it’s just so prevalent, so addictive, and so easy to mess up.

And I say ‘added sugar’ specifically, because I’m always being asked about fruit, which of course does not kill testosterone.

Fruit has lots of micronutrients, lots of fiber, and lots of antioxidants. It can also be very useful as a pre-workout or post-workout snack.

Whereas sugar without the fiber will only lead to a drastic surge in your blood sugar and insulin levels, which will completely inhibit your testosterone production.

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.

2. Soy

One of the worst testosterone killing foods is soy. Because essentially, soy = estrogen.

Soy foods such as:


  • Tofu
  • 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!

Foods that kill testosterone


3. Beer

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).

People won’t like this, but even two drinks a day can have this effect. Here’s another study showing that beer and wine both lead to ‘depressed’ levels of testosterone.

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.

If you’re looking to completely transform your physique within 3 months, make sure you get on the Fighters Program.

The goal of this three part video course (plus excel training program, diet guide, and various bonuses), is to get you down to a shredded 8% body fat.

Check out the link below:

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
  • Tofu
  • Cake
  • 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.

Foods That Kill Testosterone

How To Stop Eating Testosterone Killing Foods

In order to boost testosterone the most important thing to do is follow the above four steps, and basically STOP eating the testosterone killing foods.

But how?

The secret lies in controlling your environment, and your behaviour prompts. You’ve got to avoid things like:


  • Going food shopping when you’re hungry
  • Walking through the middle of town (which is full of delicious smelling pizza places) when you’re hungry
  • Letting other people stock up your fridge with junk food and ice cream
  • Allowing junk food apps to ping notifications on your phone, or sit there on your home screen
  • Allowing junk food delivery apps to email you (just unsubscribe!)


All of these are simple behavioural hacks you can use to control your environment, and therefore your ability to quit junk food, which can be easier said than done.

Which Testosterone Killing Foods Should You Quit First?

Start with the easiest.

It’s like paying off debt via the ‘snowball method’.

You want to start with the easiest one, whether that’s junk food, soy, beer, or the excess sugar, and then build momentum from there.

Once you’ve quit one, your power starts to build. Your confidence, your self-esteem, your results all grow, and this makes it easier to quit more of them.

Once you’ve quit junk food, you’re in a really strong position, and can start ramping up your testosterone levels into the 800-1200 range.

After executing 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.


Testogen is a very potent testosterone booster (which isn’t technically a food, I know), with up to a 44% boost.

This is why I had to put it at #1. 

Testogen has all the supplements that we know that work, all combined into one neat supplement. From vitamin D, to magnesium, to zinc, to B6, to DAA.

All of these supplements themselves have been shown to be effective at increasing men’s testosterone, and Testogen has taken advantage of this to become a super supplement.

The reality is that my Twitter followers have had too many good reviews from this. From basketball injuries healing, to libido increasing, to a 44% increase in blood serum levels, Testogen clearly WORKS.

You do need to give it a month or two, but when combined with a good diet plan, you’ll become unstoppable.

Fatty Fish

Things like salmon, mackerel, sardines, and herring are absolutely jam-packed with omega 3’s, that are essential for hormone production and brain function.

One of the best things you can do to boost testosterone, is to start eating more fish. Meals like salmon and broccoli bake, mackerel with eggs (see below), or simply having canned sardines as a time-efficient snack, will all go a long way.

3-4x per week for these meals would be ideal.

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.

Even if you don’t like the taste of fish, you can benefit from omega 3s and the resultant improvement in your omega 6:3 ratio, by supplementing with at least 1000mg EPA/DHA daily.

You will need to be super consistent with this though, if you’re literally never eating fish.


Eggs are an eggsellent (sorry, couldn’t resist) source of magnesium (very important for testosterone), healthy fats and also vitamin D.

A study on the impact of eggs on male testosterone levels:


“In conclusion, it appears that proteins, particularly egg white protein, may be beneficial in enhancing serum testosterone levels, with this effect observed within 4 to 5 h after meal consumption. Conversely, both MUFA “good fat” and PUFA “bad fat” had a similar negative impact on post-prandial testosterone levels over a 5 h period.”


They truly are an all-round health food, and what’s more? They’re CHEAP.

So the complaining about healthy food being expensive is absolute nonsense when it comes to eggs.

They’re a legitimate superfood, and will be a great asset in your testosterone boosting plan.

“But what about cholesterol??”

Eggs will improve your HDL cholesterol, but they’re not actually going to damage your health by raising triglycerides. What does this is chronically high insulin, and SUGAR (which is also one of the testosterone killing foods).

Testosterone Boosting Foods

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.

A study on meat vs soy:


“Forty-two healthy adult males aged 35–62 years were studied. Diets were isoenergetic, with either 150 g lean meat or 290 g tofu daily providing an equivalent amount of macronutrients, with only the source of protein differing between the two diets.

Each diet lasted for 4 weeks, with a 2-week interval between interventions….. the mean testosterone:oestradiol value was 10 % higher (P=0·06) after the meat diet. SHBG was 3 % higher (P= 0·07), whereas the FAI was 7 % lower (P=0·06), after the tofu diet compared with the meat diet.

There was a significant correlation between the difference in SHBG and testosterone:oestradiol and weight change. Adjusting for weight change revealed SHBG to be 8·8 % higher on the tofu diet.”


Meaning that not only did meat lead to a 10% increase in testosterone (over soy) in ONLY FOUR WEEKS, but soy actually raised SHBG (which reduces free testosterone) by a whopping 8.8%!

So the real reduction in FREE testosterone was likely closer to 18-25% in a matter of four weeks.

Eat your meat.


The most important thing when it comes to your health, is that you stop eating the testosterone killing foods (and stop drinking beer).

If you can do this, you then at least are giving yourself a fighting chance of having 800-1200 total testosterone.

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’d like to ramp up your testosterone and also get down to 10% body fat, make sure you’re on the email list.

7,000 others are on there, and they’re chiselling their physiques as we speak.

Here’s the link:

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