Foods That Drop Testosterone as Men Age (and what to eat instead)

Testosterone naturally declines as men get older, but certain foods can speed up that drop. Knowing what to avoid and what to include in your diet can help support your hormone levels, energy, and overall health. This guide breaks down the key foods that may lower testosterone and offers practical swaps to keep you feeling strong and balanced.

Fast Scan: What to Limit and What to Prioritize

Limit These Foods

• Ultra-processed and fast food

• Added sugars and refined carbs

• Frequent alcohol, especially nightly drinking

• Deep-fried foods and overheated seed oils

• Trans fats (found in some baked goods and margarine)

• Chronic overeating and constant snacking

• Low-protein diets

• Excessive soy as main protein source

• Heating food in plastic containers

  
  

Prioritize These Foods

• Eggs, especially yolks

• Lean red meat (beef) for zinc

• Fatty fish rich in omega-3

• Olive oil and avocado

• Pumpkin seeds and nuts (zinc and magnesium)

• Leafy greens (magnesium)

• Berries

• Cruciferous vegetables like broccoli and Brussels sprouts

• Whole-food carbs such as oats, potatoes, rice, and fruit

  
  

Why Testosterone Drops as Men Age

Testosterone levels fall due to several lifestyle and body changes:

• Poor sleep reduces hormone production

• Stress raises cortisol, which blocks testosterone

• Belly fat creates inflammation and hormone imbalance

• Insulin resistance from poor diet affects hormone signals

• Chronic inflammation interferes with hormone function

  
  

These factors often overlap, making it important to focus on overall health and nutrition to support testosterone naturally.

Healthy meal with fatty fish and avocado supporting testosterone

Foods to Limit and Why They Matter

Ultra-Processed and Fast Food

Examples: Frozen meals, packaged snacks, fast food burgers

Why it matters: High in unhealthy fats, salt, and additives that increase inflammation and insulin resistance.

Better swap: Cook simple meals at home using whole ingredients.

Added Sugar and Refined Carbs

Examples: Soda, candy, white bread, pastries

Why it matters: Spike insulin, promote fat gain, and reduce testosterone.

Better swap: Choose whole fruits, oats, and brown rice.

Frequent Alcohol, Especially Nightly

Examples: Daily beer, wine, or spirits

Why it matters: Alcohol disrupts hormone production and liver function.

Better swap: Limit drinking to special occasions or weekends.

Deep-Fried Foods and Overheated Seed Oils

Examples: French fries, fried chicken, foods cooked in soybean or corn oil

Why it matters: Creates harmful compounds that increase inflammation.

Better swap: Use olive oil or avocado oil for cooking.

Trans Fats

Examples: Some margarine, baked goods, fast food

Why it matters: Linked to lower testosterone and heart disease risk.

Better swap: Read labels and avoid hydrogenated oils.

Chronic Overeating and Snacking

Examples: Grazing on chips, sweets, or processed snacks all day

Why it matters: Leads to weight gain and insulin resistance.

Better swap: Eat balanced meals with protein and fiber to stay full.

Low-Protein Diets

Examples: Relying mostly on carbs or plant-based meals without enough protein

Why it matters: Protein supports hormone production and muscle mass.

Better swap: Include eggs, lean meats, or fish daily.

Excessive Soy as Main Protein

Examples: Soy milk, tofu, soy protein shakes in large amounts

Why it matters: Contains phytoestrogens which may mildly affect hormones if consumed excessively.

Better swap: Balance soy with other protein sources.

Heating Food in Plastic

Examples: Microwaving meals in plastic containers

Why it matters: Chemicals can leach into food and disrupt hormones.

Better swap: Use glass or ceramic containers for heating.

Foods That Support Testosterone

Eggs (Yolks)

• Eat boiled eggs for breakfast

• Add chopped eggs to salads

• Make an omelet with veggies

  
  

Lean Red Meat (Beef)

• Grill lean steak or burgers

• Add beef strips to stir-fries

• Use ground beef in chili or tacos

  
  

Fatty Fish (Omega-3)

• Bake salmon or mackerel

• Add canned sardines to salads

• Make fish tacos with avocado

  
  

Olive Oil and Avocado

• Drizzle olive oil on salads

• Use avocado slices on toast

• Blend avocado into smoothies

  
  

Pumpkin Seeds and Nuts

• Snack on roasted pumpkin seeds

• Add nuts to oatmeal or yogurt

• Use nut butters on whole grain bread

  
  

Leafy Greens

• Steam spinach or kale as a side

• Blend greens into smoothies

• Add to sandwiches or wraps

  
  

Berries

• Mix berries into breakfast cereal

• Eat as a snack with nuts

• Blend into protein shakes

  
  

Cruciferous Vegetables

• Roast broccoli or Brussels sprouts

• Add to stir-fries or pasta

• Steam and season with lemon

  
  

Whole-Food Carbs

• Cook oats for breakfast

• Bake or boil potatoes as a side

• Use brown rice or quinoa in meals

  
  
  
  

Balanced meal with lean red meat, cruciferous vegetables, and whole-food carbs

Testosterone-Friendly Plate Template

Build every meal with:

• Protein: Eggs, lean beef, fish, or nuts

• Carbs: Whole grains, potatoes, or fruit

• Fats: Olive oil, avocado, or nuts

• Veggies: Leafy greens or cruciferous vegetables

  
  

Breakfast example

Oatmeal with berries, chopped nuts, and a boiled egg

Lunch example

Grilled chicken salad with olive oil dressing, avocado, and mixed greens

Dinner example

Baked salmon, roasted Brussels sprouts, and sweet potato

7-Day Starter Plan

Breakfast rotations

• Oatmeal with berries and nuts

• Omelet with spinach and tomatoes

• Greek yogurt with pumpkin seeds and fruit

  
  

Lunch rotations

• Grilled chicken salad with avocado and olive oil

• Beef stir-fry with broccoli and brown rice

• Tuna wrap with leafy greens and whole grain tortilla

  
  

Dinner rotations

• Baked salmon with roasted vegetables and potatoes

• Lean beef chili with beans and mixed greens

• Stir-fried tofu with kale and quinoa

  
  

Snack options

• Handful of nuts or pumpkin seeds

• Fresh berries with cottage cheese

• Sliced veggies with hummus

  
  

Hydration guideline

Aim for 8 cups of water daily, more if active or in hot weather.

Glass of water with lemon slices promoting hydration

Common Mistakes Men Make

• Relying on quick fixes instead of consistent nutrition

• Skipping protein in meals

• Drinking alcohol daily or in excess

• Eating too many processed snacks

• Ignoring sleep and stress management

• Using plastic containers to heat food

• Overeating or constant snacking

• Avoiding healthy fats

• Relying heavily on soy protein without variety

• Neglecting hydration