Today, We’re talking about the worst foods for natural testosterone production.
Welcome Back FitSquad
Today I want to talk about naturally producing more testosterone…
Testosterone is a hot topic when it comes to health and fitness, especially when discussing men’s health.
Foods Bad For Testosterone
And from a fitness perspective, testosterone has a significant influence over musculoskeletal integrity.
It helps build lean muscle and it helps reduce body fat.
Testosterone is also responsible for helping boost bone mineral density leading to a stronger skeleton and joints.
Testosterone is crucial for good health.
And while there are a LOT of factors to take into consideration when it comes to healthy testosterone levels…
In this video, I want to discuss one particular factor that is well within your control.
In fact, changes to your diet can help boost natural testosterone levels.
And while it’s true that there are foods known to naturally boost testosterone.
There are also foods known to suppress testosterone levels.
By simply cutting back on these foods or eliminating them completely…
You can positively affect your ability to produce more healthy testosterone.
What Foods Are Bad for Testosterone
1) Number one, Alcohol.
Aside from it just knocking your whole system into a bad state metabolically, alcohol does a few less than ideal things that lead to a decrease in testosterone levels.
One of these is it spikes your cortisol levels. Cortisol is your body’s stress hormone. In acute doses, it is important as it triggers the sympathetic nervous system responsible for high stakes survival or the “fight or flight” mechanism.
However, when cortisol levels are long and drawn out, testosterone levels suffer and a decline is experienced. A full day hangover can be pretty depressing, and since depression is a form of stress, and stress is the result of cortisol, you can be sure that testosterone levels will be taking a knock.
Another factor in how alcohol disrupts the activity of testosterone is that it causes testosterone to convert to estrogen.
Estrogen is the female sex hormone as you may well know. And because of that, it competes with testosterone for influence in the body.
Frequent alcohol abuse has been linked to estrogen dominance in some cases, leading to a suppression of the natural activity of testosterone.
Of course, it’s important to be clear that this is only really an issue with excessive and frequent use of alcohol. If you drink responsibly and only on rare occasions, you shouldn’t feel any significant effects.
2) is dairy products.
Now, I should clarify…
It’s not dairy per se that’s the problem. The problem lies in the nature of the dairy products we currently consume.
When you grab a bottle of milk in a supermarket, chances are it’s coming from an industrial scale dairy farm.
What that means is in order to maintain and optimize the production of milk, a lot of less than natural methods and inputs are used.
These include the use of drugs and hormones that help cows produce more milk.
These hormones are typically estrogen-based as you can imagine when it comes to boosting milk production.
So you have traces of these industrial hormones floating around in your milk and as soon as you drink up, you are introducing these estrogens like compounds into your body.
Another probable reason why dairy products have been associated with reduced testosterone is due to the food animals on farms are fed.
Dairy cows are often fed soy-based feed, and this has been shown to introduce estrogen-like compounds into the milk.
Soy and soy products are some of the most mass-produced food sources out there.
That’s because soy has a high nutritional yield and relatively low input cost when it comes to farming and processing of the crop.
Soy is one of the few single plant sources with a complete amino acid profile. That means it contains all 9 essential amino acids in one little bean.
This has made soy the cornerstone of plant-based as well as a cheap component of animal feed.
The problem with soy, when we speak about testosterone is it contains what are known as phytoestrogens. That basically means estrogen from plants.
Phytoestrogens act in a way indistinguishable from regular serum estrogen naturally found in the body.
Because of these phytoestrogens, regular and high-level consumption of soy and soy products can gradually increase estrogen levels, pushing towards estrogen balance and disrupting the function of testosterone.
It is, however, fair to note that research on the phytoestrogens in soy and their effect on testosterone influence is not fully conclusive, but evidence points very strongly to that being the case.
4) The next testosterone killing food is trans fats.
The story of fats in the diet is a case of the good, the bad, and the ugly.
When we’re talking about good fats, we’re typically referring to unsaturated fats. Polyunsaturated and monounsaturated fats are often termed as “healthy fats”
They can be found in such foods as wild-caught fish and seafood, nuts, seeds, and certain fruits.
The “bad” when it comes to fat, often refers to saturated fats.
These fats are typical in animal products such as meat and dairy as well as a few plant sources, coconuts are a common example.
While these fats are not entirely unhealthy, they do tend to pose a high cholesterol risk when consumed in excess.
Lastly, we have the “ugly”, and that is trans-fats.
Very few, if any, circumstances see trans fats as healthy. They generally lead to a spike in bad cholesterol, cause inflammation as well as oxidative stress.
Another thing trans-fats have been shown to do is diminish natural testosterone levels.
That’s because trans fats lead to an increase in bad cholesterol “LDL” and a decrease in good cholesterol “HDL”.
HDL is important in the production of testosterone, which means trans-fats can lead to disruption in the supply chain.
What’s more, an increase in LDL is associated with chronic hypertension, which leads to, amongst other things, erectile dysfunction, making it a bad fat for reproductive health in general.
5) is Mint…
Now mint might be a bit of an outlier in terms of how infrequently it is consumed by the average person.
But I thought I would mention it since it does seem to lead to a reduction in natural testosterone.
In several studies, mint extracts were shown to reduce testosterone levels in females.
These studies include both human and animal samples, but as it stands, no male data has been concluded.
So that means mint could very well lead to a decline in testosterone, but we don’t know that for sure, and even if it does, it's probably going to require way more mint than most people are interested in consuming.
6) cereal grains.
Cereal grains have had a bad rap for the litany of health complications associated with their consumption.
First, we have the issue of refined carbs in the form of white bread, pastries, and pasta.
When it comes to wheat in particular, gluten has been a hot topic for the past decade due to the consciousness around gluten sensitivity and other associated conditions.
One other interesting trait in cereal grains such as wheat and rice is the propensity to lower the effectiveness of testosterone.
But why is this?
Well, grain-based foods, especially when refined and processed, have a high glycemic index or GI.
That means they are very quickly absorbed into the blood and have the added effect of rapidly spiking insulin levels.
Insulin has a knock-on effect on other hormones including testosterone, which leads to its declined influence.
Frequent consumption of excess high GI grain-based foods can, therefore, lead to developing obesity and diabetes, two conditions that work against natural testosterone production significantly.
7) is any food served or stored in plastic.
That’s right…that material that prevails in almost all aspects of our daily lives is leading to a decline in testosterone levels, but specifically when in contact with the food you eat.
That’s because most plastic food packaging contains a chemical called bisphenol-A or BPA for short.
Since the 1960s, BPA has been a major component in plastic production, including that used in food containers and packaging.
When in contact with food, BPA is released and becomes part of what you eat.
Once in the body, it has a similar effect to estrogen, and if you’ve been paying attention so far, you will know that estrogen or anything like it will have a negative impact on your testosterone levels.
So what’s the solution?
One good way of reducing this risk factor is simply to reduce the use of plastic where your food is concerned.
When shopping, try as much as possible to avid food wrapped or packaged in plastic. Opt instead for paper, glass or aluminum packaging, and storage options.
Another alternative, especially for your food containers at home, is to go for BPA free options.
These are often labeled with a “BPA-Free” sticker. You might be familiar with this when it comes to sports drink bottles and shakers, which makes sense since testosterone is one of the most coveted hormones when it comes to athletic performance and bodybuilding.
So try to minimize plastic, it’s not just good for the environment, it's good for your health.
Like always, if you have any questions you feel weren’t answered in this video, please drop us a comment and we’ll get right back to you.
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