There are many reasons for the generational decline in testosterone we face today – porn addiction, xenoestrogens and a sedentary lifestyle are just a few of the many. But the one thing that’s more responsible than all of these other factors combined is our eating habits.
Our food culture has changed more in the past 100 years than it had in the previous 100,000 years. The reason? Large-scale industrial food processing. The industrialization of food presented us with 4 foods in particular that starve your brain, expand your waistline, and wreak havoc on your testosterone.
1. Refined sugar
In 1822, the average American consumed about 40 grams of sugar every 5 days, equivalent to the amount in a 12 ounce can of coke. Today, the average American consumes this much sugar every 7 hours (1).
Over the past two hundred years, we have increased our sugar consumption by 3,000%. It’s the biggest change in the human diet since the invention of fire.
– Tyler Graham and Drew Ramsey, authors of The Happiness Diet
The problem with consuming refined sugar is that it instantly enters your bloodstream and raises your blood sugar. Your body reacts to this by releasing insulin to help deposit the glucose, as excessive amounts of it are extremely toxic – as any diabetic can tell you. Insulin does such an effective job of removing glucose molecules that blood sugar levels immediately plummet – to make you crave more sugary foods.
These wild swings in blood sugar lead to a decrease in insulin sensitivity, which means that more and more insulin becomes needed to do the same amount of work. Lower insulin sensitivity leads to a significant decrease in testosterone and growth hormone levels (2, 3). In the long term, this can even lead to the development of type 2 diabetes.
So yes, quit your sugar habit. Tame your sweet tooth with fruit or dark chocolate.
2. Refined cereals
We didn’t have refined grains before the industrial revolution. We had kernels, yes, but they were all stone ground, which meant we couldn’t separate the germ from the kernel. After the industrial revolution, people began to press the grains with iron rollers to remove the germ from the grain. Why did we do this? Because although the germ and kernel filled the grains with fiber and nutrients, they are also what caused the flour to spoil faster. By removing the germ from the grain, the grains developed a longer shelf life and could be transported far without spoiling.
But here’s the thing with refined grains – your body reacts to them the same way it does to refined sugar – sometimes worse, in fact. The glycemic index (GI) — a number that represents how much a particular food raises blood sugar — tells us that white bread raises insulin even more than a tablespoon of sugar. Additionally, grains also reduce your body’s ability to synthesize vitamin D, an essential part of testosterone production.
What to do? Replace all refined carbs (white bread, bagels, white rice, pasta, etc.) with complex carbs like legumes, starches, and brown rice.
3. Vegetable and seed oils
Just because vegetable oils contain the word “vegetable” doesn’t mean they’re healthy. All vegetable oils – canola, safflower, sunflower, soy, etc. – are manufactured in an industrial plant in which plant sources are refined and heavily processed. Before the industrial revolution, none of these oils existed in our diet. Today, the average American gets 20% of their calories from soybean oil alone (4). And soy, as you already know, exerts its own share of feminizing effects.
The problem with vegetable and seed oils is that they contain an omega-3 to omega-6 ratio that is completely out of whack. Omega-3s are anti-inflammatory fatty acids. Omega-6 are inflammatory fatty acids. Your body needs both to maintain optimal function, but the ratio of vegetable oils to seed oils is around 16:1 in favor of omega-6s (5). The result? Chronic inflammation.
Inflammation not only lowers your testosterone levels (6), but also puts you at increased risk of developing a myriad of other health conditions, like heart disease, diabetes, cancer, and depression, to say the least. to name a few (7).
Throw out all vegetable and seed oils from your pantry and replace them with male-friendly alternatives like olive oil, coconut oil, MCT oil, body-fed butter herb and avocado oil.
4. Farmed meats
Animals brought into a factory-farmed environment are introduced to an unnatural diet (animals used to eating grass are fed GMO grains and corn), growth hormones (to make them grow taller quickly as possible) and antibiotics (because they get sick from an unnatural diet and grow too fast).
The only study I could find on this topic looked at how a man’s sperm quality was affected by his mother’s meat consumption during pregnancy. In sons of “heavy beef eaters” (mothers who ate more than 7 meals of beef per week), sperm concentrations were 24.7% lower than in men whose mothers ate less beef (8) . I couldn’t find any other research on how eating factory-farmed meat affects a man’s hormones, but an important point to understand is that most of the research done in this area is sponsored by the giants of the food industry themselves.
If you want to be an FDA experience, go ahead and keep eating factory-raised meat. Otherwise, go organic and weed.
When it comes to boosting your testosterone levels naturally, what you don’t eat may be even more important than what you eat. There are a bunch of other foods you should also avoid – soybeans, flaxseeds and alcohol to name a few – but the 4 above make up the bulk of our nutritional intake. .
If you’re a determined man who wants to perform near your maximum potential, definitely avoid these 4 foods. This will have profound effects on your energy, your mental clarity, as well as your ability to grasp your true power.
Interested in natural testosterone optimization? Let’s call to find out where you are, where you’ve been, where you want to be, and then see if I can help you get there. Schedule your free appointment here.
Read more: 3 Deadly Mistakes That Are Killing Your Testosterone Levels