5 Foods That Kill Testosterone (And What to Eat Instead)

testosterone foods bad
Written by Carl Lombard

You’re not the man your father was and it’s because testosterone levels have been declining for decades – exactly 1% per year

Weakness, increased body fat, depression and low sex drive (bye-bye morning wood) are some of the most serious low testosterone symptoms and consequences. 

From here you can see that low T is a serious problem – but first let’s see what testosterone is.

What’s Testosterone and Why Is It Important?

Testosterone is the hormone that makes you a man – by defining your male sexual characteristics. It’s produced by your testicles in the Leydig cells

This hormone regulates vital functions such as sex drive, sperm production, production of red blood cells, bones mass, mood, muscle mass and distribution of fat. 

When the testosterone levels are low, the linked functions suffer. Badly. 

That’s why low T levels are a problem to solve as soon as possible.

Low testosterone is caused by several factors, being diet one of the main. By improving it you’ll boost your testosterone, and it all starts with excluding the foods that are killing it. Let’s check them.

The 5 Foods to Avoid that Decrease Your Testosterone

If you’re eating any of the following foods, it’s about time to switch gears to ramp up your testosterone levels and make you a happier man.

Soy Products

Soy is an enemy of testosterone because it contains genistein, daidzein and glycitein – estrogenic isoflavones that activate estrogen receptors (source). That’s bad for you and that’s why soy products are the main testosterone foods to avoid.

Research has plenty of examples that link soy to suppressing testosterone and DHT (source) – and that’s enough to avoid it, or at least, keep it to the bare minimum. 

Sugary and Processed Foods

Pastries, processed carbs, sugary drinks and desserts are some of the top foods that decrease testosterone. Sugary is a powerful enemy because it reduces total and free testosterone levels right after ingestion (source). The more you do, the worse it gets.

Since most sugary and processed food combine sugar with high-PUFA fats, cheap fillers and other problematic compounds – they will deplete your testosterone.  

Foods with Trans Fats

Trans fats food come in different shapes. Frozen pizza, donuts, margarine, fast-food, fries and more – but they all share the same evil effects on your testosterone levels. 

They’re damaging because they decrease HDL cholesterol (source) – the building blocks of testosterone – while ramping up inflammation (source). That’s why you need to avoid foods high in trans fats. 

High-PUFA Vegetable Oils

They are a nuclear bomb to your testosterone levels due to its high content of omega-6 fatty acids. Canola, sunflower, soybean, corn, grapeseed, cottonseed. They come from different sources but they all are damaging for you because they suppress testosterone because they cause lipid suppression (source). 

Instead, opt for olive oil, coconut oil and animal fats. 

Alcohol (50 words)

Some shots of Whisky over the weekend are fine – but you should know that alcohol inhibits testosterone secretion (source). That’s why it’s important to avoid drinking every day, especially beer because it’s high in phytoestrogens (source).

Exclusion is over. Now let’s see what to eat to increase your testosterone. 

The 5 Foods that Increase Testosterone 

The following food will help you to boost testosterone and decrease estrogen, to hit the sweet spot of hormonal balance for a stronger, happier and healthier you. 

Grass-feed Beef

Grass-feed beef is a champion food when it comes to increasing testosterone. Saturated fats that increase testosterone (source), amino-acids and minerals that ramp up T and sex drive (source) and high-quality protein that helps you to build more muscle.


Eggs are packed with omega-3s, vitamin D, high-quality protein and cholesterol – all of which help to increase testosterone levels. Omega-3 fatty acids are especially helpful since they improve testicular function – which is a sign of optimal testosterone levels (source).


Bacon is a massive testosterone booster. Healthy cholesterol, excellent animal protein and saturated fat. That says it all. Testosterone is made from cholesterol, and it’s only logical that a food that contains plenty of it will help you – just take it easy because it’s high in calories. 


Blueberries, chokeberries, blackberries. The darker, the better. On top of being full of antioxidants to combat oxidative damage and nutrients to nourish yourself, berries are a rich source of Calcium-D-Glucarate, a powerful excess estrogen remover (source).

Certain Diary Products

Diary often gets a bad press when we talk about testosterone – but it depends on the type you eat. For our purposes, yogurt boosts testosterone thanks to the healthy bacteria it provides (source), and the same goes for blue cheese thanks to its healthy bacteria, prebiotics, probiotics and enzymes (source).

Bottom Line

Now you can discard the 5 foods that kill testosterone from your life to become a happier, manlier version of yourself.

Questions? Let us know everything in the comments to help you, because we’re compromised with your journey to become a better man.

About the author

Carl Lombard

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