What you eat can affect your testosterone levels. Here are some foods and drinks that will lower your T levels:
Drinking any kind of alcoholic beverage will lower your T levels. Not only does drinking lower your testosterone levels, alcohol contains a ton of sugar which can only lead to weight gain. You can raise your testosterone levels and improve your sex life just by stopping your consumption of alcohol.
Beer is different from most other alcoholic beverages. Beer has more carbs and calories, and is estrogenic and contains a whopping 300,000 IUs of estrogen in 100g of hops. Estrogen lowers T levels, so stay away from beer if you desire a healthy, satisfying sex life.
Watch which one of these brands you consume. These highly processed foods can also be high in trans fats. They might taste good, but they do affect the hormones in your body, including testosterone. Simply change your morning diet to anything that is not processed and you will be able to keep your testosterone at the optimum levels.
Chicken Wings and Nachos
While these are staple 'game day' foods, they are not very healthy for anyone. Nachos might provide the body with needed carbs, but most people consume way more than their body can handle. Not only does this cause weight gain, but the deep frying of both chips and wings can raise cholesterol levels, which is not good for the heart.
Most fast food places sell low-grade meat that probably came from animals fed low-quality food and/or injected with both growth hormones and antibiotics as they grew. These foods are often fried in sunflower or soybean oil, both will reduce testosterone levels.
People eat flax because it is a terrific source of omega-3 fatty acids. Flax seeds have compounds, called lignans, which act like estrogen in the body. Males eating flax seeds for omega-3 should look for another source of omega-3, since the estrogen-like hormone in the seeds is known to lower testosterone levels.
High Fiber Diets
High fiber diets are good for most body functions. However, males who eat too much fiber actually alter the metabolism of their testosterone, lowering levels rapidly. Men with low T levels should lower, but not eliminate, the amount of fiber they eat.
High-PUFA Vegetable Oils
Some vegetable oils contain polyunsaturated fats, which reduce T levels. Men should avoid these types of oils.
Ice cream is high in both sugar and calories, and is a bad choice for people who should eat healthy. Over eating ice cream may make one tired and may even bring on migraines in those most susceptible. It would be better to eat plain yogurt.
Legumes and Beans
These foods are highly estrogenic. Lima beans have compounds that actually lower testosterone levels. Men should be aware that some of these foods may affect their libido.
Licorice is an herb that people think makes a nasty tasting candy. While licorice can reduce stress when used as a tea, it contains high amounts of estrogen-like compounds that will lower testosterone levels.
Fat is needed in the male diet to help aid in the production of testosterone as well as increasing the sex drive. Low-fat diets tend to lower testosterone levels because these diet foots remove the fat and add carbohydrates, which turns into glucose. These added sugars can lower T levels in men who eat very low-fat diets.
Pasta is not only high in carbs, but is also a high calorie food - especially when various sauces are added. Humans love carbs because our bodies burn them faster than most foods. However, most people do not engage in strenuous activities after eating a large meal of starchy foods. Lack of movement will lead to storing those extra calories as fat instead of using them as energy.
Humans love snacking because the food tastes great. Cookies, chips and candies are high in carbs and sugars. They can raise blood sugar levels instantly. High blood sugar can lead to all sorts of diseases, diabetes being just one. It can also lower T levels. Males who desire an increase in their libido are advised to skip the salty and sweet snacks - except for dark chocolate, which is helpful in small amounts - and snack on raw nuts and vegetables. These will give the male body all the healthy fats it needs.
Filled with large amounts of sugar (or HFCS), soft drinks are a large reason people are obese. The drink itself is bad for human health, but the containers they come in may be harmful to a male's testosterone levels. These containers are made with phthalates which have estrogen-like properties that will lower T levels.
High in isoflavones - an estrogenic compound - soy should be avoided by men, especially those with low T levels already. The estrogen-like effect of eating lots of soy products produces an effect that highly mimics birth control pills.
This herb is found in many products, most notably are tea and chewing gum. Women have used spearmint for centuries as a way to get rid of unwanted facial hairs. This is because spearmint is high in estrogenic compounds. Men who are concerned about their testosterone levels should stay away from natural spearmint products.
Whole grains are great for your digestive system, but not great for your testosterone levels. The gluten in these grains increases prolactic levels which then lower T levels. High fiber diets lower T levels for the same reason. Also, grains are notorious for sucking essential minerals from the body.
This delicious food product is great on nachos and pizza. However, cheese may interfere with the way your body produces both estrogen and testosterone.
How To Increase Testosterone
7 TIPS HOW TO BOOST YOUR TESTOSTERONE LEVEL
Testosterone is to men what Estrogen is to the females. It is the main sex hormone in men. Females have been found to possess it in small quantities as well. Testicles, ovaries and the adrenal glands are the three main production houses of testosterone. This essential hormone is responsible for the development of secondary sexual characteristics at the turn of puberty in young males. Such developments include including deepening of the voice, muscle development, and hair growth.
Adults require testosterone as well. It is essential for the flawless sexual function, body composition, and the general health. Females also owe thanks to testosterone which has an outstanding influence on their sexual wellbeing and general health.
Luckily, research on testosterone has been inclusive enough to involve both sexes. Here is how to boost your testosterone level:
More Exercise Is Good For Test Levels
Exercise has been credited with preventing an array of lifestyle-related diseases. It is also a great way of boosting your testosterone level. A study has found out that people who exercise regularly have high levels of testosterone in their system. The elderly benefit by becoming fit other than boosting their testosterone when doing more exercises. Even in obese individuals, exercising has beaten weight loss diet to become the recommended technique of boosting the level of testosterone. The best form of exercise to boost testosterone is resistance training which includes the likes of weight lifting exercises. High-Intensity Interval Training (HIIT) is effective too. Taking coffee and creatine monohydrate supplements is an added advantage to boosting your testosterone.
In general, all forms of exercises are good for elevating your testosterone level but high-intensity interval training and weight lifting is are a little better.
Eat more proteins, Carbohydrates, and Fats
You are what you eat, so is how you elevate your testosterone levels. Ensure that you are consuming sufficient amounts of carbohydrates, fats, and proteins while sticking to your strategy at all times. Overeating and constant easting may have a detrimental influence on your strategy thus leading to unsatisfactory results. When you eat more proteins they lower the amount of fat in the body. A drop in fat means an escalated testosterone level. On the other hand, carbohydrates serve to optimize resistance training by giving out the required energy eventually resulting in an increase in the testosterone level. Don’t entirely abandon the fats. They are important too as long as they are consumed within the required the limits. You should consider feeding on whole foods while balancing the aforementioned big three groups of foods.
Finally, do not overly restrict your calorie intake for too long. Also, do not overeat.
Reduce Stress and Keep Cortisol Levels Down
You tend to accumulate high levels of the Cortisol hormone when you are stressed for an extended period of time. The cortisol hormone and the testosterone are antagonistic – an increase in one leads to decrease in the other. Besides, stress leads to overeating, weight gain, and accumulation of fats in the body which have a negative influence on the level of testosterone. Therefore, consider kicking stress out of your life or just have very little of it. Instead focus on feeding whole foods, exercising, sufficient sleep and laughing often.
Bask in the sun to get the essential Vitamin D
Vitamin D is one of the top most popular vitamins in Alternative medicine and other areas of application. It is a natural testosterone booster with other uses. Despite its great importance, half of the Americans have Vitamin D deficiency with an even bigger number of the registering sub-optimal levels. A 1-year study found out that taking a daily supplement of 300UI Vitamin D3 can boost the level of testosterone by approximately 25%.
Vitamin D also works alongside calcium in the elderly individuals to elevate testosterone and prevent the risk of falling. Get more Vitamin D3 by taking close to 3000UI worth of the Vitamin daily or simply bask in the sun.
People with low Vitamin D concentration in blood and the elderly need more Vitamin D supplement.
Combine Vitamins and mineral supplements
It is considered beneficial to concentrate on particular vitamins and minerals since the salient benefits of multi-vitamins are yet to be fully established. For instance, a study found out that Vitamin B and zinc elevated the sperm quality by an impressive 74%. Zinc is also known to increase testosterone in both the athletes and individuals with Zinc deficiency. Limited studies indicate that Vitamins A, C and E also plays a role in boosting the level of testosterone. As research shows, Zinc and Vitamin D emerge from a pool of other vitamins and minerals as the best alternatives for boosting testosterone level.
Although other micronutrients may have benefits as well, they simply can’t beat Zinc and Vitamin D at the moment besides requiring more research.
Sleep more to have more testosterone.
Sleep is as important to health as exercise and a good diet. Although people seem to prefer different lengths of sleep, it has been found the sleeping for just 5 hours leads to a drop in testosterone level by around 15%. Sleeping for a mere four hours leaves you hanging on the borderline of the deficiency threshold. Comparatively, every additional hour of sleep you add increases the testosterone level by 15%.
Despite a known variance in length of sleep in the population, 7 to 10 hours of sleep every night considered to best for your health.
Scientific studies support just a few of the natural testosterone booster with Ashwagandha having the most research behind it. Ashwagandha has been found increase sperm count by 167% and testosterone level by 17% in infertile men.
In healthy men, it boosted the T-level by 15% and decreased the level of Cortisol by 25%.
Other than being delicious, Ginger has been found boost testosterone by 17% as well.other remarkable herbs in this class are Mucuna pririens, Tongkat ali, Goat weed and Shilajit.
Have a healthy lifestyle and stay away from estrogen-like compounds
Lots of other factors affect the level of testosterone in your body. It is good to practice healthy sex life and avoid estrogen-like chemicals. These chemicals lower your testosterone when you are exposed to them for extended periods of time. Therefore, avoid exposure to parabens, BPA and a range of other chemicals found in plastics that can have a negative influence on the level of testosterone in your body.
Also cut on alcohol and drug use and instead stay happy while leading a healthy lifestyle.
Why the level of testosterone matters
The hormone is essential for building strength and muscles other than sexual drive beyond 25 years. There is link between testosterone levels and obesity which leads to heart diseases and even death. Testosterone is equally important in women alongside progesterone and estrogen. Therefore, testosterone matters to everyone.
Supplements That Lower Estrogen
Estrogen dominance means suppressed testosterone production. What's the worst that could happen? Subcutaneous water retention, weakened libido, emotional disturbances, prostate issues, hot flashes, or having a feminine-like face and physique with the awkward man-boobs!
It can all be prevented. The reason behind elevated estrogen levels is excessive activity of the aromatase enzyme, 95 percent of the time. This enzyme is responsible for the direct conversion of testosterone molecules to estrogen.
High estrogen levels inhibit the release of the luteinizing hormone from the pituitary gland, resulting to an imbalanced testosterone to estrogen ratio. Using the right supplement together with a proper diet can help stop the vicious cycle.
Here are 5 Natural Supplements That Lower Estrogen:
Listed below are 5 natural estrogen supplements scientifically proven to work, whether through aromatase enzyme inhibition or down regulating estrogen receptor activity.
Boron, commonly found in raisins, is a trace mineral and estrogen suppressant that can be key to increasing testosterone levels. Several studies back up the benefits of boron.
In the study from Naghii et al., men who consumed 10 mg's of boron for a week exhibited:
28% rise in free-testosterone levels
39% drop in free-estrogen levels
10% increase in Dihydrotestosterone (DHT) levels
significant drop in hsCRP, TNF-a inflammation biomarkers
Another study revolving around a 6mg's/day 2-month boron intake has revealed a potential increase of 29% in testosterone levels, and a serum Vit D improvement via increased vitamin absorption.
2. Grape Seed Extract
Natural aromatase inhbitor Grape Seed Extract holds high procyanidin content. The valuable compound is popular for its ability to increase nitric oxide levels that thereby improve circulation. Unknown to many, GSE estrogen supplements can aid in controlling overblown estrogen levels through the inhibition of aromatase enzyme activity.
The extract has also been identified by researchers conducting breast-cancer related studies as an estrogen biosynthesis-blocking compound by rendering the aromatase enzyme inactive. (https://www.ncbi.nlm.nih.gov/pubmed/16740737)
GSE's low bio-availability, high doses would be necessary to attain the positive effects as seen in studies. That means consuming approximately a gallon of grape juice, or simply 5 high-potency grape seed extract pills totaling 2000mg/day. Ideally, the supplement is taken in fasted state for up to 5x max bio-availability.
Resveratrol is an estrogen-blocker antioxidant polyphenol sourced from red grapes- the same substance in red wine that produces its vast health benefits! Its effectiveness lies in the ability to inhibit the aromatase enzyme to suppress estrogen levels while increasing testosterone levels. (https://www.ncbi.nlm.nih.gov/pubmed/18277612) Absorption is well processed via the intestines, but is quickly deactivated once it passes through the liver. High-quality resveratrol supplements that lower estrogen can overcome extremely low-bio-availability for remarkably up to a hundred times!
4. Tongkat Ali
Eurycoma Longifolia, Pasak Bumi, or the well-recognized Tongkat ali comes from Malaysia. Multiple studies support its profound effects on increasing the body's T-levels while it helps decrease stress hormones called cortisol and improves erectile function.
Tongkat Ali works by many mechanisms, out of which these three have been scientifically proven:
testicular CYP17 enzyme stimulation
aromatase enzyme inhibition
The inhibited aromatase enzyme was based on just one rodent study that delivered staggering results, where injected Tongkat Ali had potency comparable to the prescription, synthetic and extremely powerful Tamoxifen.
Zinc is an estrogen-lowering natural supplement which contains one of the 24 essential micronutrients forming the cornerstone of human survival. The element alone functions to regulate hundreds of enzymes in the body and plays a crucial role in proper immune system functions.
Zinc supplementation has many scientifically proven benefits, including:
-inhibition of aromatase enzyme and reduced estrogen receptor activity
-increase in thyroid hormone production
-lowered SHBG levels
-increased total, -free testosterone, and DHT levels
High-quality zinc supplement consumed in 15-30mg’s with lots of good, real meat incorporated in your diet can do wonders for your body.
On Estrogen Supplementation
High estrogen levels are never great news for any man. If your estradiol levels are out of control, there are definitely natural ways to help you get back on track. Avoid man-made xenoestrogenic chemicals in the first place, work on losing weight, eat the right foods, and stack on any of the aforementioned supplements that effectively lower estrogen. Everything-testosterone, estrogen, and your life, will regain its proper balance!
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