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5/1/2018 10 Testosterone Lowering Foods That Are Expanding Your Waistline
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10 Testosterone Lowering Foods That

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Starving Your Brain
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There are many reasons for the generational decline in testosterone as we face it today, but
there is one in particular that stands out:
Our dietary habits...
Thanks to the introduction of industrial-scale food processing,

Americans have changed their dietary habits more in the past 100
years than all of humanity had in the previous 100,000.
- Drew Ramsey and Tyler Graham from The Happiness Diet
Our bodies have simply not evolved to deal with all the crap we feed it these days.
Shares
In this article I'll reveal the testosterone lowering foods that are making you fat, lazy,
unproductive, and depressed. Avoid them and move towards a life of testosterone-enriched
vitality.
1. Re ned Sugar
In 1822, the average American ate just 6.3 pounds of sugar per year. Today, that number
jumps up to more than 100 pounds (1).
Over the course of the last two hundred years, we've increased our
sugar intake by 3,000 percent. This is the single biggest change to
the human diet since the invention of fire.
- Drew Ramsey and Tyler Graham from The Happiness Diet
Eating re ned sugar decreases your insulin sensitivity

When you munch on, say, a Mars bar, it instantly spikes your blood sugar levels.
Your pancreas responds to this spike by pumping out insulin.

Insulin's job is to remove the glucose molecules from the blood stream because excess
blood glucose is toxic and potentially life threatening - as any diabetic can attest.
Insulin does such an e icient job at removing the glucose that blood sugar levels
immediately come crashing down, only to have you craving more sugary foods.
Your body responds to these rapid blood glucose fluctuations by decreasing insulin
sensitivity, i.e. the pancreas begins to pump out more and more insulin to do the same
amount of work.
Decreased insulin sensitivity makes it near impossible for

you to lose fat
Decreased insulin sensitivity is definitely something that you don't want. Not only does it
significantly lower testosterone (2) and growth hormone (3), but it also makes it near
impossible for you to lose fat.
How come?
Because high insulin causes low glucagon.
Glucagon is the hormone responsible for tapping into your body’s stored sources of energy
and low levels of it means an inability to tap into fat for fuel.
And if you didn’t know, excess body fat is public enemy #1 of testosterone.
It's di icult to cut out sugar completely. But anytime you're craving
your favorite dessert or ice cream, make sure to have it ONLY a er a
heavy workout. That is a time when your muscle glycogen stores are
depleted and the calories are more likely to be directed towards
muscle rather than fat.
2. Re ned Grains
Pre-industrial revolution, all grains were stone-ground, i.e. we were unable to separate the
germ from the kernel.
With the industrial revolution came iron rollers that gave us the ability to pop the germ out
from the kernel.
Why did we do this?
Because although the germ packed the grains full of nutrients, refining the grains gave them
a longer shelf life.
Refined grains are stripped bare of nutrients and fiber. (Image Source)
Re ned grains can spike your insulin even more than

re ned sugar
The Glycemic Index (GI) is a system that ranks carbs on a scale of 1-100 based on how much
they spike insulin.
A tablespoon of sugar has a GI of 63. A slice of white bread? 71.
But what's really scary about eating refined grains is how they a ect your brain...
Dr. David Ludwig, Harvard professor at the Department of Nutrition, brought in 12

overweight or obese men and had them drink two di erent milkshakes (4).
The shakes had an identical macronutrient profile with the only di erence being that one
had carbs from a fast-acting source (high-fructose corn syrup) while the other had carbs
from a slow-acting source (uncooked corn-starch).
According to Dr. David Ludwig's research, a calorie is NOT a calorie...
As expected, blood glucose levels were higher in the group drinking the fast-acting shake. At
the 4-hour mark, though, blood glucose levels crashed and reported hunger in the subjects
was higher compared to the group that drank the slow-acting shake.
And here’s where it gets interesting:
The subjects were then put under an fMRI machine to see the e ect that the milkshakes had
on their brains.
In the fast-acting group, a part of the brain known as the nucleus accumbens was lit up. The
nucleus accumbens is the reward centre of the brain - it is also ground zero of addiction and
what lights up for alcoholics and cocaine addicts. Activation of the nucleus accumbens
destroys willpower and increases the craving for sugary foods.
To get o the blood sugar roller-coaster ride and jump start weight
loss, substitute those processed carbs for high quality fat, protein
and natural carbohydrates.
- Dr. David Ludwin from Your Brain on Fast-Acting Carbs
Eating refined carbs literally hijacks your brain chemistry and

sabotages your metabolism. If you're serious about getting lean and
boosting T, start by reducing your intake of refined flour.
3. Vegetable/Seed Oils
Vegetable oils have the word “vegetable” in them, but that doesn’t mean they’re healthy.
Before the industrial revolution, we didn’t have vegetable and seed oils in our diets.
Today, the average American consumes more than 20% of his calories from soybean oil
alone (5).
Why are vegetable and seed oils bad for you?
Because they contain an omega-3 to omega-6 ratio that’s out of whack.
Let me explain:
Omega-3’s are anti-inflammatory fatty acids while omega-6’s are inflammatory fatty acids -
your body needs both to maintain healthy function.
Anthropological evidence shows that humans evolved on a diet with a ratio of omega 3’s to
omega 6’s that’s approximately 1:1.
But in traditional Western diets, the ratio is something like 16:1 in the favor of omega 6’s (6),
and vegetable oils are a large contributor to this.
The result?
Chronic inflammation.
Not only does chronic inflammation lower your testosterone (7), but it also leaves you with
an increased risk of developing a number of debilitating diseases.
Opt for:
Olive oil
Coconut oil
Butter
Ditch:
Sunflower oil
Canola oil
Soybean oil
It took millions of years of evolution for our bodies to get to where they are today.
Up until a hundred years ago, we didn't have a single drop of these vegetable and seed oils
in our diets.
You don't need to think very hard about why that might be a problem.
Vegetable oils are ubiquitous. To avoid them completely, you've got to

start eating home cooked meals.
4. Factory Farmed Meats
Animals brought into a factory farmed environment are introduced to three things:
An unnatural diet. Animals that are used to eating grass are being fed corn and
grains.
Growth hormone. To get the animals to grow as fast as possible.
Antibiotics. Because the animals are getting sick from an unnatural diet and
growing to quickly.
That being said:
There is currently no long-term evidence to suggest that eating factory farmed meat
negatively a ects male health.
But know this:
Much of the research done in this area is sponsored by the food industry giants themselves.
Why opt for grass-fed:
Higher in omega-3's.
Rich in antioxidants.
Higher in carotenoids.
Why avoid factory farmed:
Pumped full of hormones.
Kept in stressful environments.
Heavily medicated.
Grass-fed beef contains a fatty acid called CLA which is positively associated with T. Factory
farmed meat is deprived of CLA.
Grass-fed meats also maintain a better ratio of omega-3 to omega-6. And finally, grass-fed
meat contains more antioxidants.
You are not just what you eat. You are also what your food eats.
5. Trans Fats
Trans-fats are manufactured in an industrial process whereby hydrogen molecules are

added to vegetable oils in order to make them more stable.
Trans-fats are so dangerous that the FDA actually made a reclamation to ban them in 2018. I
haven’t seen this come into e ect so it’s still worth mentioning.
Not only does the consumption of trans-fats decrease your testosterone and kill your sperm,
but get this:
Every 2% increase in trans fat consumption leads to a 23% increase in the development of
cardiovascular disease.
Have a look in your pantry and scan the ingredients. If you see the word “partially
hydrogenated...” on anything, toss it out.
Trans-fats are evil. Avoid them like the plague.
6. Soy
There’s a lot of controversy over soy’s impact on male health.
On one side we have vegans and vegetarians that view soy as a great source of protein and
claim that there is no evidence to support a testosterone lowering e ect.
On the other, we have men claiming that soy is estrogenic and causes man-boobs.
Although the truth very rarely lies at either end of an extreme, there is evidence to suggest
that soy exerts an estrogenic influence on the male body.
Research has shown that soy consumption lowers both

testosterone and sperm quality
When twelve healthy men were given 56 grams of soy protein powder for 28-days, their
testosterone levels took a dip by 19% (8). A er discontinuing, testosterone returned to
normal. In the same study, researchers also found soy consumption to activate estrogen
receptor sites.
Other research has found soy consumption to be inversely correlated with sperm quality -
the higher a man's soy consumption, the lower his sperm concentration (9).
Soy boy: Slang used to describe males who completely and utterly lack all necessary
masculine qualities. (Urban Dictionary)
Why is soy so bad for male health?

Two reasons.
The first is that it's estrogenic. Soy is a rich source of isoflavones, which are a plant hormone
that structurally resemble estrogen (10). Evidence suggests that isoflavones play a role in
activating estrogen receptors (11).
A second reason to avoid soy is because it's anti-androgenic. Along with isoflavones, soy
also contains a compound called equol, which is known to suppress the activity of DHT (12)
- the most potent androgen in the male body.
If you don't have a habit of reading ingredient labels, you've definitely

been eating a lot of soy without even knowing it. Soy is everywhere.
Read the label before you eat.
7. Flaxseed
Flaxseed has been consumed for thousands of years and is sometimes even referred to as a
superfood for it high omega-3, fiber and protein content.
Like is the case with soy, a lot of controversy has generated around the impact that flaxseed
has on male health.
Why?
Because just like isoflavones in soy, flaxseed contains a phytoestrogen called lignans.
How a woman with unusually high T lowered her levels

with axseed
In doing the research for this article, I came across a single case-study on a woman su ering
from hirsutism - a condition of unwanted, male-pattern hair growth in women that results
from unusually high T-levels.
The woman was given a daily dose of 30g grams of flaxseed for 4-months, a er which her
total testosterone level dropped by 70% and her free testosterone dropped by 89% (13).
That's a pretty dramatic drop, but we cannot extrapolate the results from this study because
men and women have very di erently reproductive systems. Still, they are interesting to
note.
The only published research on axseed and male-health

The only human research I was able to find on flaxseed's impact on men's testosterone
levels was performed in men with prostate cancer.
In another study on 25 men with prostate cancer, the subjects were given 30 grams of
flaxseed for over a month, a er which their total T dropped by 15% and free T dropped by
20% (14).
But, again, there are a few things for us to consider:
The first is that the men were patients of prostate cancer, and the second is that the subjects
were also switched over to a low-fat diet.
Dietary fat is a key component in testosterone synthesis, which leads us to the question:
Is it the low-fat diet or the flaxseed consumption that's causing testosterone to drop?
A classic case of correlation versus causation.
Although the published research on flaxseed and testosterone is limited in scope, I was able
to find some anecdotal evidence.
How a university student slashed his T-levels in half by

eating too much axseed
In 2011, Christian was a student at the National University of Health Sciences. On an article
on his blog, he shared an anecdote about how his testosterone levels were slashed in half by
eating too much flaxseed.
He wrote that he was eating 150-240 grams of flaxseed-almond butter every single day.
Upon the shocking discovery of his low T, he immediately cut out flaxseed from his diet.
The result?
In just two weeks, his testosterone levels rose from 298 ng/dL to 607 ng/dL.
That's a pretty dramatic change, but again there are a few things to keep in mind:
The first is that this is anecdotal evidence and the second is that Christian was eating more
than 5x the standard dose of flaxseed, i.e. 150 grams as compared to the standard dose of 30
grams.
Published research is limited, but anecdotal evidence shows a

significant testosterone-lowering e ect of flaxseed consumption.
8. Mint
Mint is another food that keeps coming up as having an estrogenic influence on the male
body.
Diving deeper into the research, I found that there were no studies performed on men the
topic but the following rat studies found interesting results.
Mint decreases testosterone levels...in rats

Researchers split 48 male rats into 4 groups of 12.
Rats in the first group served as the control and were merely given commercial drinking
water. Rats in the second group were given 20 grams of peppermint tea, group 3 got 20
grams of spearmint tea, and group 4 got 40 grams of spearmint tea.
The results?
Rats in all three groups experienced a dip in total testosterone level (15).
In reading the abstract for this study, researchers wrote that the results were statistically
significant but as per the numbers, I was unable to get access to the full details.
In another study, researchers gave rats an aqueous solution of spearmint, which ended up
having anti-androgenic e ects on the brain. Researchers theorized that spearmint causes
oxidative stress in the hypothalamus which then suppresses the production of testosterone
(16).
Mint also decreases testosterone levels...in women...with

hirsutism
As per the human studies, there have been none performed in men but surprisingly there
are a few performed in women who battle with hirsutism, i.e. unusually high T resulting in
the development of unwanted facial and body hair.
21 women with hirsutism were given a daily dose of 2 cups of spearmint tea for 5-days. Total
testosterone remained unchanged during this time, but the bioavailable free testosterone
actually made a huge dip by 30% on average (17).
The same study was repeated, but this time with more subjects and over the course of 30-
days. Again, the spearmint tea significantly reduced testosterone levels (18).
There is currently no research observing the e ect that mint has on

male health, but rat studies reveal a downward trend.
9. Licorice
The main ingredient in licorice is something called glycyrrhizic acid. This is a substance that
has been found to block testosterone levels in a rat’s leydig cells. But this was just a test-
tube.
There’s even a human study in which healthy men consumed 7g of licorice which contained
0.5 grams of glycyrrhizic acid. Just 4-days a er eating this everyday, the subjects’ total
testosterone levels made a dip from 740 ng/dL to 484 ng/dL (19).
But just 4-days a er laying o the licorice, their testosterone levels shot up back to normal.
The topic of licorice and testosterone is relatively understudied, but

the one study cited above does show a reversible T-lowering e ect.
10. Alcohol
It should come as no surprise that alcohol holds a negative relationship with testosterone.
This does not mean, however, that one night of drinking will cause your T-levels to
plummet.
In one study, researchers had men and women consume 30-40 grams of alcohol per day. At
the end of 3 weeks, the men showed 6.8% lower T-levels while the women showed no
change (20).
In case you were not aware, 30-40 grams is about 2-3 drinks per day for three weeks.
Considering that the subjects drank every day for 21 straight days, the 6.8% drop in T is not
much at all.
In another study, researchers had male subjects consume a total of 1.5 grams of alcohol per
kilogram of bodyweight. Each subject served as his own control in an identical experiment
without alcohol, carried out 1 month later. On average, subjects experienced a 23% drop in
testosterone for up to 16 hours a er the drinking (21).
As with most things, the danger is in the dose. Drinking heavily over extended periods of
time can cause a serious dent to your T.
Timing your alcohol intake can also be a factor in determining the extent of its e ects.
Researchers examined this by analyzing the e ect of post-workout alcohol consumption
using 70-80 grams of alcohol. Despite drinking so heavily post-workout, no e ect on
testosterone was found and only a very modest e ect on cortisol was found (22).
To fit alcohol into your life while minimizing its e ects on testosterone, you need to narrow
your thinking down to three key areas…
1. How much to drink

Drink within 0.3 grams of alcohol per pound of body weight no more than 2 times per week.
To provide context, a “standard” drink in the United States is one that contains about 14
grams of pure alcohol. So let’s say you weigh 185 pounds. That would mean a maximum of 4
drinks, no more than twice a week.
2. What to drink
Stick with hard liquor (vodka, whiskey, tequila) and drink it on the rocks, with water, or with
diet soda. Avoid beer because it contains an ingredient called hops. Hops contains strong
estrogenic e ects. So strong, in fact, that it’s being studied to help women with menopause
disorders.
3. When to drink
On the day that you’re drinking, try and get a workout in.
Moderate alcohol consumption does not accelerate exercise-induced muscle damage (23) or
muscle strength (24).
Drinking alcohol lowers testosterone levels, but there's no reason why

you can't maintain high T if you're smart about it.
Conclusion
When it comes to naturally increasing your testosterone, what you DON'T eat is just as
important (if not more important) as what you do eat.
Know that these foods aren’t just killing your testosterone levels - they’re destroying the
quality of your life as well.
Making the right food choices is the most important aspect of natural testosterone
optimization - if you neglect it, nothing else you do for increasing T will matter.
The knowledge is at your fingertips.
What’s le is you taking action on that which you now know.
Click Here to Leave a Comment Below 11 comments
Shafiq khan - April 24, 2018
Great information
Reply
Mo Saleem - April 24, 2018
Happy to help brother
Reply
Jp - April 24, 2018
Hi Mo
So for the past year I have been consuming 15g of ground flaxseed a er
dinner every night. Mainly due to the health benifits I keep reading
about. But I am currently weight training and trying to gain muscle. Do
you think I’m better leaving the flaxseed out ?. I recently got a
testosterone test done and I was the on the low end of normal. But I do
everything you wrote about religiously.
Thanks
JP
Reply
Hey JP,
Leave the flaxseed out and see what happens. The main
benefits of flaxseed come from its omega-3 and fiber content.
Omega-3’s you could get from fatty fish and fiber you could get
from beans, fruit, veggies etc.
Glad to hear that you’re taking action!
Keep me posted on your results.
All the best,

Mo
Reply
Shafiq khan - April 24, 2018
Pl give information and guide lines for the enhancement of sex desire.
However your articles are very informative and knowlegeble.
Impressing me alot and hence me is aregular reader of your articles.
Thanks.
Reply
Shafiq, take the steps to increase your testosterone levels and

an increase in sexual desire will naturally follow.
Reply
AHINDRA DAS - April 27, 2018
So informative… thank you!!!
Reply
For sure bro, happy to help
Reply
Ray Rizgar - April 28, 2018
Great articles! #1 resourceful articles on the web, love your posts on

ROK website as well, keep it up.
What about dairy, milk cheese yogurt. Arnold says ” milk is for babies”
If you watch a documentary called ” what the health” it says milk is a

hormonal fluid.
Reply
Ray Rizgar - April 28, 2018
Also, you can watch a video on youtube under the channel of

“themercifulservant”. The name of the video is ” the #1 reason
why people are sick” talks about estrogen they put in meats,
also when cows are milked while pregnant and taking estrogen
implants, up to 33 X the estrogen potency. Also talks about the
radiation that’s emitted from electronics people use cellphones
headphones etc, and how people don’t go out in nature as
much, and other stu . Check it out.
Reply
Hey Ray,
You told me to check out “What The Health” before also and I’ve
really been meaning to get to it because I’ve heard about it a lot.
Will definitely have to schedule it in!
The research on milk and testosterone is limited. I’ve seen one

study that says full-fat milk decreased T and another that says
skimmed milk actually improved seminal parameters.
Reply
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5/1/2018 10 Testosterone Lowering Foods That Are Expanding Your Waistline

10 Testosterone Lowering Foods That

Our dietary habits...

Thanks to the introduction of industrial-scale food processing,

Eating re ned sugar decreases your insulin sensitivity

Your pancreas responds to this spike by pumping out insulin.

Decreased insulin sensitivity makes it near impossible for

Because high insulin causes low glucagon.

Why did we do this?

Re ned grains can spike your insulin even more than

A tablespoon of sugar has a GI of 63. A slice of white bread? 71.

Dr. David Ludwig, Harvard professor at the Department of Nutrition, brought in 12

According to Dr. David Ludwig's research, a calorie is NOT a calorie...

And here’s where it gets interesting:

Eating refined carbs literally hijacks your brain chemistry and

Why are vegetable and seed oils bad for you?

Because they contain an omega-3 to omega-6 ratio that’s out of whack.

Vegetable oils are ubiquitous. To avoid them completely, you've got to

4. Factory Farmed Meats

Growth hormone. To get the animals to grow as fast as possible.

That being said:

But know this:

Why opt for grass-fed:

Why avoid factory farmed:

Pumped full of hormones.

Kept in stressful environments.

Trans-fats are manufactured in an industrial process whereby hydrogen molecules are

Trans-fats are evil. Avoid them like the plague.

There’s a lot of controversy over soy’s impact on male health.

Research has shown that soy consumption lowers both

Why is soy so bad for male health?

If you don't have a habit of reading ingredient labels, you've definitely

How a woman with unusually high T lowered her levels

The only published research on axseed and male-health

But, again, there are a few things for us to consider:

A classic case of correlation versus causation.

How a university student slashed his T-levels in half by

Published research is limited, but anecdotal evidence shows a

Mint decreases testosterone levels...in rats

Mint also decreases testosterone levels...in women...with

There is currently no research observing the e ect that mint has on

The topic of licorice and testosterone is relatively understudied, but

1. How much to drink

Drinking alcohol lowers testosterone levels, but there's no reason why

The knowledge is at your fingertips.

What’s le is you taking action on that which you now know.

Click Here to Leave a Comment Below 11 comments

Shafiq khan - April 24, 2018

Mo Saleem - April 24, 2018

Happy to help brother

Jp - April 24, 2018

Mo Saleem - April 24, 2018

Glad to hear that you’re taking action!

Keep me posted on your results.

All the best,

Shafiq khan - April 24, 2018

Mo Saleem - April 24, 2018

Shafiq, take the steps to increase your testosterone levels and

AHINDRA DAS - April 27, 2018

So informative… thank you!!!

Mo Saleem - April 27, 2018

For sure bro, happy to help

Ray Rizgar - April 28, 2018