Despite a traditional diet and a correct lifestyle, your energy gradually disappears… You also notice that your libido is looking dull and that your build is no longer as bulky. But what is happening to you?
It is possible that all of these signs have a link to your plummeting testosterone levels.
What is testosterone, this hormone found in men?
Testosterone, the hormone of male (and to a lesser extent female) vitality, is crucial for muscle mass, libido, energy and even bone density. But certain foods can disrupt its levels.
According to dietician-nutritionist Julie Boët, certain products consumed in excess harm this hormone. A deficiency can then lead to chronic fatigue, mood disorders, infertility and muscle wasting.
These foods that lower your testosterone
What are the foods in question? Here are the main ones, to be limited due to their impact on natural testosterone production, particularly when consumed frequently or in large quantities, according to Julie Boët:
- Beer. “The hops it contains are rich in phytoestrogens, plant compounds that mimic the effect of estrogen. Result: they promote hormonal imbalance, especially in men” ;
- Soy (and its derived products). “Nutritionally interesting, soy nevertheless contains isoflavones which can modulate testosterone, especially in sensitive men.“, warns the dietician;
- Refined vegetable oils. “Those of sunflower, corn or soy, rich in pro-inflammatory omega-6, promote chronic inflammation, a recognized factor in inhibiting testosterone production.” ;
- Industrial dairy products. “Some may contain residues of antibiotics or hormones from intensive breeding. warns our expert. “These potential endocrine disruptors interfere with hormonal functioning” ;
- Fast food and ultra-processed products. “Full of added sugars, trans fats, additives and other harmful substances, they directly harm hormonal health by disrupting key metabolic functions“.
But that’s not all. “Too much refined sugar, regular alcohol or a lack of essential vitamins and minerals like zinc, vitamin D or magnesium can also weaken your hormonal profile.“, adds the dietician.
How to naturally preserve your testosterone?
Fortunately, it is possible to act effectively on a daily basis to maintain good testosterone levels. Julie Boët recommends returning to a simple, natural and varied diet. Concretely, this means that you must favor good lipids (avocado, free-range eggs, fatty fish), consume quality proteins, color your plate with a variety of vegetables and avoid processed products and excess food.
A healthy overall lifestyle (sleep, sport, stress management) completes this winning strategy, assures our expert. Testosterone does not need miracle products, but a healthy and constant environment. So, before rushing for expensive supplements or miracle cures, start by taking an interest in your plate!