View Full Version : How diet effects Testosterone

08-06-2020, 05:32 AM
Fact #1: Frequent blood sugar spikes lead to reduced testosterone.

All carbs are not created equally. The body responds very differently to complex carbs like vegetables, fruit, or even whole grains than it does to processed carbs like bread or pasta. The fiber in whole, complex carbs leads to slower digestion and more moderate elevation in blood sugar and insulin.

In contrast, refined carbs are very quickly digested by the body, which leads to a quick release of sugar into the blood, spiking insulin. Hormones tend to function in a cascade-like fashion and this elevation in blood sugar and insulin leads to a drop in testosterone.

Fact #2: A lower carb-to-protein ratio leads to reduced testosterone compared to a higher carb-to-protein ratio.

Lower carb diets lead to lower testosterone levels. For example, healthy, young men who were put on a higher protein, lower carb diet had lower testosterone but higher cortisol than a group that ate a higher carb, lower protein diet. Calories and fat were equal in the diets.

One reason for the negative effect on hormones is that glucose is necessary for release of gonadotropin-releasing hormone (GnRH), which is a precursor hormone to testosterone. When glucose levels are low, GnRH stimulation of leydig cells is reduced, as is testosterone.

This is likely an evolutionary adaption so that the reproductive system is able to sense changes in energy status to prevent reproduction during times of food scarcity.

Fact #3: Carb intake affects athletic performance and the testosterone-to-cortisol ratio.

One benefit of a higher carb intake from whole sources is lower cortisol levels, which may enhance recovery and help you avoid overtraining. For example, researchers wanted to test how dietary composition influences the free testosterone-to-cortisol ratio, which is a proposed biomarker for training stress in athletes.

Results showed that when male subjects performed intense workouts three days in a row, those who ate a lower carb diet (30 percent of the diet) had an increase in cortisol and a 43 percent decrease in the testosterone-to-cortisol ratio. A high-carb intake (60 percent of the diet) led to no change in cortisol or the T-to-C ratio.

Fact #4: Adequate fat intake is necessary for testosterone production.

Testosterone and other androgen hormones are produced out of cholesterol, which comes from dietary fat. For instance, studies show that reducing fat intake from 40 to 20 percent of the diet resulted in significantly lower T levels. In addition, vegetarians who have a lower fat intake than omnivores have consistently lower T levels.

If for some reason you need to reduce your fat intake, it’s possible to minimize the drop in T by getting adequate saturated fat in your diet. In studies that replace polyunsaturated fats with saturated fats, testosterone is between 10 and 20 percent higher in the saturated fat condition.

Fact #5: Calorie restriction leads to lower testosterone and muscle loss.

Another factor that greatly affects testosterone is calorie restriction. For example, in one study of normal weight women, those who cut calories to lose 1 kg a week had a 30 percent reduction in T compared to a group that had half the calorie deficit in order to lose 0.5 kg a week.

Similar results are evident in men, showing that when energy availability is low due to dieting, testosterone and other androgens are substantially reduced regardless of fat intake. Muscle mass is often lost, but this is due to a catabolic state, high cortisol, and a lack of calories rather than low T. Using occasional higher calorie/higher carb meals can help to prevent the drop in muscle mass.

Anderson K., et. al. Diet-hormone interactions: protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man. Life Sciences. 1987. 40(18), 1761-8.

Caronia, L., Dwyer, A., et al. Abrupt Decrease in Serum Testosterone After an Oral Glucose Load in Men. Clinical Endocrinology. July 2012.

Published Ahead of Print.
Helms, E., et. al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition. 2014. 11(20).

Hu, T., et. al. Effects of Low-Carbohydrate Diets Versus Low-Fat Diets on Metabolic Risk Factors: A Meta-Analysis of Randomized Controlled Clinical Trials. American Journal of Epidemiology. 2012. 176 Suppl 7:, S44-54.

Kazemzadeh, Y., et al. Effects of Carbohydrate-Protein Intake During Exercise on Hormonal Changes and Muscular Strength After 12-Week Resistance training. Journal of Basic Applied Scientific Research. 2012. 2(6), 5945-5951.

Lambert, C., et. al. Macronutrient Considerations for the Sport of Bodybuilding. Sports Medicine. 2004. 34(5), 317-327.

Lane A., et al. Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training. European Journal of Applied Physiology, 2010. 108, 1125–1131.
McArdle, WD., Katch, FI., Katch, VL. Exercise Physiology. Eighth Edition. Baltimore: Wolters Kluwer Health. 2015.

Menéndez, E., et. al. Glucose Tolerance and Plasma Testosterone Concentrations in Men. Endocrinology and Nutrition. 2011. 58(1), 3-8.
Phillips, Stuart. Dietary Protein for Athletes: From Requirements to Metabolic Advantage. Applied Physiology, Nutrition, and Metabolism. 2006. 31. 647-654.

Sallinen, J., et. al. Relationship between diet and serum anabolic hormone responses to heavy-resistance exercise in men. International Journal of Sports Medicine. 2004. 25(8):627-33.

Slater, G., et. al. Nutrition Guidelines for Strength Sports: Sprinting, Weightlifting, Throwing Events, and Bodybuilding. Journal of Sports Science. 2011. 29(S67-S77).

Volek, Jeff. Influence of Nutrition on Responses to Resistance Training. Medicine and Science in Sports and Exercise. 2004. 689-696.
Volek, J., et. al. Testosterone and Cortisol in Relationship to Dietary Nutrients and Resistance Exercise. Journal of Applied Physiology. 1997. 82, 49-54.

If you have questions or need a list hit up Red Bird at redsxript@ctemplar.com

08-06-2020, 05:48 AM
What does that mean in numbers

Sent from my iPhone using Tapatalk

Milford King
08-06-2020, 06:07 AM
I read awhile back....

you can eat certain foods, in your pre-pubescent phase of life, that will lead to higher test levels during and after puberty. Meaning, if you want your son to have the growth and development benefits of a man who has higher natural test levels (stronger growth plates, taller, stronger, faster, increase in cognitive abilities, overall happiness, better immune system, bigger penis, etc) get him on a diet that promotes testosterone production BEFORE he hits puberty.

08-06-2020, 05:07 PM
I have an opinion about a few things...
1. Long term fasting and low carb diets with cause Type 2 Hypogonadism snd tank T levels.

2. Low calorie diets or cutting calories will induce Type 2 hypogonadism snd tank T levels.

3. Low fat diets the same.

4. Chronic stress on top of one of the above, as we know chronic stress leads to Type 2 Hypogonadism lowering T.


If you have questions or need a list hit up Red Bird at redsxript@ctemplar.com