From doing your squats to eating your greens, here at Men’s Health HQ, we’re in no shortage of testosterone-boosting advice. It’s one of the things we do best. But there’s a flipside to this coin: as much as certain foods can help you produce more testosterone, there are foods that can tank it as well. Read on for the dietary demons you need to exorcise if, well, exercise is your bag.
1\ ALCOHOL
Your post-work pint might feel as though it’s doing you the world of good, but if higher hormone levels are on your priority list, either outflank the nightly drinks or stick to just the one.
The same endorphins that are released during your consumption of alcohol, making you feel good in the process, are the chemicals responsible for destroying your T-levels. Unfortunately, this isn’t all it does – as all those liquid calories contribute to your gut, your rapidly expanding waistline further lowers your testosterone. Time to give the pub a miss?
2\ SOY
Unfortunately for those after their ve-gains, the relationship between soy and testosterone is fraught with scientific conflict. Plenty of studies published in journals such as Human Reproduction claim soy decreases sperm count and lowers testosterone, while clinical reviews from the journal Fertil Steril have found no link at all.
However, research from Colorado State University recently linked soy consumption to a high amount of a chemical in the gut called equol, which shuts down the production of T. Better swerve the soy until an equol-ly strong case is made against this research.
3\ SUGARY DRINKS
This could be extended to sweets, doughnuts and all kinds of sugar-bombs, but cans of fizz are by far among the worst offenders. A study from Oxford University gave 75 men a 75g dose of pure sugar. On average, the men suffered a 25% drop in testosterone.
Considering one can of full-fat coke can pack a deceptive 39g of refined sugar, it’s not a difficult task to consume over 75g each day by accident. Think before you drink.
4\ BREAKFAST PASTRIES
For some of us, treating ourselves to a rare Danish along with our Monday morning coffee is one of the highlights of our week. But as well as padding our waistlines, some breakfast pastries still contain trans fats. These are oils found in products like the margarine used in buttery baked goods, and they’ve been proven to destroy testosterone production by the British Journal of Nutrition. Time to say au revoir to your morning croissant.
5\ FLAX SEED
Every Instagram wellness-warrior is sprinkling flaxseeds on their porridge, but have men jumped on the bandwagon too soon? Although the seeds are high in omega-3 fatty acids, studies by the Duke University Medical Centre in the US found flax is rich in a chemical called lignan, which contributed to the reduction of testosterone in all the male participants. Best stick to cornflakes.
This article was originally published on MensHealth.co.uk
