Testosterone is an essential hormone for men, as it plays a critical role in regulating muscle growth and strength, sex drive, fertility, and overall health. Testosterone also plays an important role in maintaining bone density and physical performance, as well as emotional and mental health. With its effects on energy and mood, testosterone is a key element of male health. Unfortunately, some foods may cause a decrease in testosterone levels. Therefore, it is important to know which foods to avoid if you want to maintain healthy testosterone levels.
5 Foods That Kill Testosterone
Soy is not your friend when it comes to testosterone health. This legume contains phytoestrogens, which have been linked to lower testosterone levels. In addition, soy products have been linked to decreased sperm count and lower libido in men. Avoiding soy is an essential part of maintaining healthy testosterone levels.
Alcohol consumption is a sure-fire way to reduce testosterone levels. A review conducted in 2019 found that men who consume alcohol excessively tend to have low-normal to low levels of testosterone. This is because alcohol hinders the enzymes responsible for producing testosterone. In this study, healthy volunteers were given an equivalent of one pint of whiskey per day for 30 consecutive days. Within just 72 hours, all participants experienced a decrease in their testosterone levels, and by the end of the study period, their levels had dropped to those typically seen in heavy drinkers.
Baked goods like cakes, cookies, and pastries are loaded with refined carbohydrates and sugar. A 2018 study has shown that these unhealthy ingredients can cause a spike in your insulin levels, which can in turn lower your testosterone levels. High levels of sugar also take a toll on your overall health, leading to fatigue, weight gain, and an increased risk of developing diabetes. To keep your testosterone levels in check, limit your intake of baked goods and opt for healthier alternatives like fresh fruits and vegetables.
Trans fat and processed foods
Trans fat and processed foods are another major culprit when it comes to killing testosterone levels. Trans fats are a type of fat commonly found in processed foods and fast food, and have been linked to increased risk of diabetes and decreased testosterone production. A 2017 study found that young, healthy Spanish men who consumed trans fatty acids had lower total testosterone levels.
High sugar drinks and snacks
High sugar drinks and snacks are a double whammy when it comes to testosterone health. Not only do they contain lots of calories, but they also increase insulin levels, which can lead to decreased testosterone production.
Ways To Naturally Boost Testosterone
Incorporate healthy fats into your diet
write a few creative sentences about Healthy fats like olive oil, avocado, and coconut oil can help increase testosterone production. They are an excellent source of essential fatty acids which can help boost testosterone and maintain healthy levels.
Get enough sleep
A lack of sleep can lead to decreased testosterone production, so make sure you’re getting enough rest. Aim for 7-9 hours of sleep per night to give your body the rest it needs to produce healthy levels of testosterone.
Incorporate LED light therapy into your routine
Red & Infrared light therapy has been shown to be highly beneficial for naturally boosting testosterone levels. It increases blood flow and oxygen delivery, which helps promote the production of testosterone. Additionally, red light therapy can help reduce stress hormones like cortisol, naturally increase body melatonin production when done in the evenings, and improve overall your well-being. Taking a few minutes each day to bask in red light can go a long way towards boosting testosterone levels. Considering investing in a light therapy panel at home like Vellgus Red Light to hit at once your goals on better sleep, improved muscle recovery, and more energy.
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Regular exercise can help boost testosterone levels naturally by improving your overall health and increasing muscle mass. High-intensity interval training (HIIT) has been proven to be especially effective at boosting testosterone levels. Additionally, strength and resistance training can help increase testosterone as well. If you’re looking to naturally increase your testosterone levels, be sure to include plenty of physical activity in your weekly routine.
Reduce stress levels
Stress can lead to decreased testosterone production, so make sure to take time out for yourself to do something you enjoy and practice mindfulness techniques like deep breathing and progressive muscle relaxation. Additionally, implement into your daily routine some relaxing activities like yoga, meditation, and infrared sauna. These will help you wind down and reduce stress levels, leading to improved testosterone production.
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Consider a natural testosterone supplement
Natural testosterone supplements can help increase levels of the hormone in your body. They typically contain herbs and minerals that have been shown to boost testosterone production. Taking a natural testosterone supplement can help ensure your body has the necessary building blocks to produce the hormone.
Take a multivitamin
A daily multivitamin can help ensure you’re getting all the essential nutrients needed to maintain healthy testosterone levels. Look for a multivitamin that contains key minerals zinc and magnesium, as these have been shown to help increase testosterone production.
Prioritize protein intake
Protein is essential for building muscle, which can help increase testosterone production. Aim to get 20-30 grams of protein with each meal and snack throughout the day. This will help ensure your body has enough building blocks to produce healthy levels of testosterone. Incorporate protein-rich foods like fish, eggs, legumes, and nuts into your diet to get the most benefit.