over time food has the power to make you stronger and leaner with naturally higher testosterone levels but the wrong foods can do the exact opposite by raising estrogen lowering testosterone and causing a wide range of cascading side effects like gaining body fat losing muscle mass and becoming weaker and more tired so many people try to raise their testosterone by eating foods like garlic oysters and ginger but the truth is avoiding foods that have the potential to raise your estrogen levels is far more impactful because naturally wouldn't be consuming a lot of the ingredients and foods
that we have available to us today so today I want to give you the eight worst foods that are likely to disrupt your hormones by raising estrogen and lowering testosterone by minimizing these Foods you'll maximize your testosterone levels so you can feel more motivation energy and vitality and first you want to take a look at the kinds of fats that you're eating historically human diets were a lot higher in omega-3 fatty acids compared to omega-6 fatty acids mostly because people mostly ate Foods like wild caught fish seeds and leafy green vegetables however modern Western diets
tend to be a lot higher in omega-6 fatty acids you can check the label on most prepped Foods in your grocery store and you'll find out there high and cheap vegetable oils like corn soybean cotton seed and sunflower oils which are all high in Omega 6 but it's not just the vegetable oils even butter from cows and eggs from chickens that are fed regular grain-based diets skew more in the direction of Omega 6 instead of omega3 now the problem with this is that that excessive intake of omega-6 fatty acids can lead to an imbalance of
certain hormones like estrogen and testosterone especially when the omega-6s aren't balanced with Omega-3s this is because inside your body omega-6 fatty acids are turned into these things called prostaglandins which are essentially like Messengers that tell our hormones what to do if we have too many of these Messengers it can throw off the balance of our hormones now on top of all that omega-6 fatty acids can potentially disrupt testosterone to estrogen balance by causing inflammation chronic inflammation has been associated with alterations and hormone levels in many studies so to reduce inflammation and maintain a more similar
diet to our ancestors try to incorporate more Omega-3s with fatty fish like salmon and sardines butter from grass-fed cows and pasture raised or freerange animal products like pasture raised eggs instead of regular eggs to help produce Omega 6es you'll want to primarily stay away from most vegetable oils and this is why you'll especially want to avoid our next food group that can negatively affect a man's hormones processed foods men will often try to save time by eating meals that don't require much prep time a perfect example of this is a frozen microwavable meal these include
frozen pizzas TV dinners and Frozen Entre these are all usually high in sodium artificial additives and unhealthy fats which can interfere with testosterone production it's the same story with most fast food regardless of whether it's burgers fries chicken nuggets or other highly processed fast food options eating fast food too often can definitely disrupt hormones in men trans fats are extremely harmful to your testosterone levels so they've been removed or at least limited even in most processed foods but deep fried foods like french fries chicken nuggets and fried chicken sandwiches as well as many pastries all
still commonly contain trans fats burgers are also commonly cooked in partially hydrogenated oils which are a big source of trans fats too there are multiple problems with trans fats first trans fats can have estrogenic Effects by mimicking or interfering with the action of estrogen in the body potentially leading to elevated estrogen levels second the consumption of trans fats has been linked with lower testosterone production in men and the thing is decreased testosterone levels can lead to a relative increase in estrogen levels further contributing to hormonal imbalance so do your best to avoid highly processed foods
and mostly stick to single ingredient Natural Foods next we have to touch on alcohol because it can have some of the most devastating effects on your hormones in three major ways especially if you consume too much of it the first problem is that drinking too much alcohol can damage liver function decreasing its ability to metabolize estrogen efficiently this reduces the rate that estrogen is cleared from your body leading to the accumulation of more and more estrogen over time the second problem is that excessive alcohol consumption is linked to increased aromatase activity aromatase is an enzyme
that converts testosterone into estrogen obviously converting more of your testosterone into estrogen contributes to symptoms of estrogen dominance like increased fat storage around areas like your chest fatigue and low energy as well as sexual dysfunction now the third issue with alcohol is that it can disrupt something known as the hypothalamic pituitary testicular axis which directly regulates testosterone production in men this can lead to decreased testosterone levels and heightened estrogen levels it gets even worse if you excessively consume alcohol over time as that has been linked to testicular damage which makes the testicles smaller and less
effective at doing their job of course mod modate consumption of alcohol is not going to cause all these negative effects so let me Define what moderate consumption looks like for men it's two standard drinks per day and for women it's one standard drink per day a standard drink is defined as one 12 oz can of beer one 5 oz glass of wine or one shot of liquor which is 1 and2 ounces so whether you have a glass of wine every night of the week or you cram your drinking sessions and drink all your alcohol over
the weekend you should keep in mind that over the course of the entire week you should exceed an average of two drinks a day if you're a man and one drink a day if you're a woman another group of foods that can pose a lot of issues for your testosterone to estrogen balance are high sugar foods these are things like candy cookies ice cream and they all provide that instant dopamine Rush however that comes at a cost if your diet consists of many high sugar foods you're a lot more likely to gain fat since sugar
is so calorically dense while having almost no nutritional value high sugar foods can also increase rather than decrease appetite and make you crave more sweets throughout the day this makes it easy to eat too many calories from sugar leading to the excess calories being stored as fat fat cells can produce estrogen once again through aromatization and as the fat accumulates you produce more and more estrogen at the expense of your testosterone obviously just a couple Oreos or having a few cheap meals throughout the week aren't going to do much harm but constantly consuming too much
sugar even from things like breakfast cereals over time you become a lot more likely to not only gain body fat but to also develop insulin resistance making it more difficult for your body to manage your blood sugar on its own insulin resistance can negatively affect the production of testosterone and estrogen and it can also cause you to gain more fat creating a vicious cycle another interesting find is that some Studies have suggested that consuming large amounts of mint or mint flavored products may have an anti-androgenic effect potentially impacting testosterone levels in men for example one
study published in the Journal of Applied pharmaceutical science found that spearmint extract reduce serum testosterone levels in male rats obviously this does not directly translate to how it would affect testosterone levels in humans but we do have another study with female participants that showed that drinking spearmint herbal tea daily caused a significant decline in testosterone levels so even though the small amount of mint that you get from a few pieces of gum will likely not have a negative effect as a precautionary measure it might be best to stay away from mint tea mint ice cream
and other products high in mint another less common food that may cause issues with hormones in men is licorice this is because licorice contains glyceric acid which is the compound that gives licorice its unique sweet taste so even though it tastes great researchers found that exposing isolated rats to a moderate amount of glyceric acid significantly block testosterone production the reason for this was because it significantly inhibited the activity of 17 beta hsd which is an enzyme essential for testosterone production unfortunately these negative effects of glyceric acid don't seem only limited to rats in the separate
study researchers tested how it influences human beings in this study a group of men were given 7 G of licorice in the form of candy tablets and they contained about half a gram of glyceric acid surprisingly after Just 4 days the average testosterone levels drop from 21 to 15.9 nanomoles per liter so do your best to limit herbal tees that contain licorice root licorice candy and licorice flavored snacks and desserts so that about wraps it up I really hope that you enjoyed this video and that you learn something new about optimizing your estrogen and testosterone
as well as the negative effects that certain foods can have on both if you have enjoyed it and you would like to see more content like this make sure you subscribe to the channel and hit that Bell icon also if you'd like to take the next step and you're looking for a simplified approach to burning fat and building muscle that's streamlined and comes with a full workout plan a video exercise Library a customizable diet plan a recipe book and an accountability coach to help guide you through the whole process well then visit my website where
you can get all of this for free just by putting your best foot forward and sticking to the plan to find out how my clients are losing 20 lbs or 5% of their body fat in only 6 weeks and to learn how to pack on pound after pound of muscle in the shortest amount of time possible you can click the link in the description below or simply visit my website directly at gravity transformation.com I'll see you guys soon [Music] he [Music]
