Foods That Lower Testosterone Levels: 21 T Killers

5 min

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Dude, you ever notice there are some days you feel more masculine than others?

I’m sharing this with you because I hear a lot of stories of people going through this same struggle. Once I figured out a way to keep my hormones balanced, I made this list of testosterone-boosting foods to make it easy for you.

Foods That Lower Testosterone

Testosterone plays a huge role in how we feel daily. Especially for my dudes on HRT.

  1. Not getting enough sleep
  2. Alcohol 
  3. Certain Shampoo
  4. Not Exercising
  5. Some Fabric
  6. Stress
  7. Microwave Popcorn
  8. Soy
  9. Foods with hormones and antibiotics
  10. Low quality processed meats
  11. Dairy
  12. Fried Foods
  13. Comparing Yourself
  14. Refined Carbs
  15. Sugar
  16. Mint
  17. Soda
  18. Tap Water
  19. Kitchen Containers
  20. Negative Self Talk
  21. Licorice Root

Not getting enough sleep

You may be searching for FOODS that lower testosterone. Still, it’s been proven that not getting enough sleep can make your testosterone levels drop big time!

Testosterone’s most circulated and distributed throughout the body while sleeping. Inadequate sleep negatively affects your hormonal balances. 

It’s DR recommended that adults get 7-9 hours of sleep to maintain overall health.


While I’ll agree it can make you feel better at the moment… Alcohol will make you feel worse in the long run. Keep in mind that consuming alcohol in excess amounts kills testosterone production.


If you didn’t already know, there are chemicals in almost everything. These chemicals are linked to lower testosterone and life-threatening diseases.

Parabens and phthalates, 2 chemicals linked to low testosterone, infertility, weight gain, cancer and are most likely in some of your cosmetic products. Shampoo, hair spray, moisturizer, and even deodorant, you can bet that it’s in them.

If you have a choice, buy paraben-free and phthalate-free cosmetic products. Check the labels and make sure your products are free of parabens and phthalates.

An enormous jug of all-natural shampoo on Amazon is around $18, smells great and has lasted me a long time. If you really want to stay away from this testosterone, killing products, make sure your deodorant is aluminum-free.

Not exercising 

Exercise is the perfect way to maintain your testosterone levels. Many studies indicate that including endurance, resistance, and weight training for about 45-60 minutes at a time, are the most effective ways to stimulate the production of testosterone. 

I have gym anxiety and recently purchased this In-Motion Elliptical Trainer for my home cardio workouts. I’ll be honest. It feels so great to be active again!

If you like the in-home gym approach but are strapped for cash, a bench press, and some weights are inexpensive on Kijiji.


Waterproof fabrics and other Teflon-based plastics have been linked to increased risk of cancer, and, you guessed it, lower testosterone levels.

If you have the option, avoid synthetic chemicals and opt for natural fibres such as wool, cotton, and leather. 


An increase in the stress hormone cortisol slows the production of testosterone dramatically. 

Take time out to listen to your body and be mindful of how you feel. This is vital to maintaining healthy testosterone levels.

Microwave popcorn

Microwave popcorn bags contain perfluoroalkyl acids, such as PFOA or PFOS, which can lower testosterone levels as well as decrease your sex drive! I love popcorn but Fuck that!

Try getting organic lose kernels and making popcorn on the stove instead with coconut oil, it tastes better anyway!


Research shows that too much tofu, soy milk, soy sauce, or other soy products can lower testosterone levels. Eating lots of soy products can lead to estrogen dominance in men and women.

Foods with hormones and antibiotics

Avoid foods that are raised or treated using hormones or antibiotics, things like poultry, milk, cheese, yogurt. Boycotting these will help in keeping your testosterone levels at maximum levels and taking it seriously.

Unless you are buying these foods from a trusted or local supplier, avoid buying them.

Low quality processed meats

Low-quality processed meat has been sprayed with hormone treatments and antibiotics for preservation. This fake meat triggers hormone imbalances.


Dairy products are some of my weaknesses. When I remind myself that the lactic acid in dairy can destroy libido and testosterone levels, it makes it slightly easier to avoid.

Cow’s milk and products containing it can also be filled with synthetic hormones, throwing off your hormones. Which is a waste of money if you’re on HRT.

Though calcium is linked to better sexual health, so make sure you find it elsewhere, such as in a fortified milk alternative or in some leafy greens.

Fried foods

Fried foods are high in unhealthy PUFA. Polyunsaturated fatty acids are an absolute nightmare for your body’s production of testosterone.

Comparing yourself

Comparing yourself to other males doesn’t lower your testosterone levels, but it obviously definitely doesn’t do you any favours either.

If you’re looking to boost your testosterone levels to be the more “manly” type man, then you may need to do a double-take on what being “manly” is and what it means to you.

Everybody is different, and for excellent reasons, its fun to have an array of people and influences to meet in your day to day life. Imagine if every guy you met was the same old manly man, how boring.

I get the whole trying to be more macho to help yourself pass during the transition. Still, all I’m saying is don’t lose yourself and all your natural greatness in the process. <3

Refined carbs

Refined carbohydrates, like those found in bleached white flour, pasta, cereals, cookies, and chips, are horrible for your T levels.

Sugars from these carbohydrates make you gain weight while increasing your estrogen levels. Try grabbing good carbs like whole grains and vegetables instead.


Heavy sugar consumption shuts down testosterone production and produces belly fat. There is absolutely nothing wrong with a little belly pudge. 

Still, when it comes to boosting your testosterone levels, it can stand in the way if it was conceived by eating all the testosterone destroying foods. It can make you feel more dysphoric about your hips and chest. Try to minimize the foods you eat with added sugars.

Sugar has numerous names, be careful and check ingredients.


I love chocolate mint tea, and I know it doesn’t do much damage in small doses, but I still try to avoid it. 

This includes all forms of mint, such as peppermint, spearmint, and other hybrids. It’s used in a ton of household and personal care products, like shampoos, soaps, cough relievers, and toothpaste.

In one recent study, a woman consumed mint consistently to successfully treat her excessive facial hair growth due to slightly increased testosterone levels.

It’s fair to say If you are looking to increase your testosterone levels or even in maintaining them, I will stay clear of mint.


While hopefully, we can agree that all refined sugars are terrible for our body in general… Eating and drinking anything with fake sweeteners, especially aspartame, affects your serotonin levels, which are crucial to sexual enjoyment and productive testosterone levels.

Tap water 

Fluoride has been linked to having a lower IQ, but also to decreasing testosterone. Not only is tap water bad for your testosterone levels, but it is terrible for your overall health. If you have to drink water from the tap, try using a filter like Brita.

Kitchen containers 

99% of the stuff in your kitchen is not only lowering your testosterone levels but are killing you. Cans, lunch containers, and water bottles all contain a chemical known as Bisphenol-A or BPA for short.

BPA is linked to cancer, diabetes, heart disease, and is also known for having low testosterone.

The solution to this is using only glass storage devices. The exception to water bottles and canteens which should be metal or glass.

Negative self talk

This doesn’t necessarily kill your testosterone levels. It does destroy your self-esteem and make you see yourself as less of a man. Speak highly about yourself, ESPECIALLY, when talking to yourself.

Licorice root

Among many other herbs and spices, licorice root can also reduce testosterone.


You may be making a list of all the testosterone killers you should avoid, but it could be easier to focus on the things you CAN do!

There are plenty of testosterone boosting foods you can enjoy guilt-free!

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