Foods That Lower Testosterone | The 6 Most Common Foods

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There has been much said over the years about foods that have the potential to decrease testosterone levels. However, much of this advice usually centers around fringe foods that nobody really eats. Things like mint, flax, licorice, and mushrooms. And though these foods do have the potential to lower testosterone levels, there is only a tiny percentage of the population that actually consume these foods in high enough quantities to actually impact hormonal status. In this video, I want to touch on the primary food choices that most men are ACTUALLY making on a daily basis that actually have a major impact on testosterone.
Foods That Lower Testosterone - Video Outline
0:00 - Introduction
0:46 - Obesity
1:52 - Not Eating Enough
4:28 - Seed Oils
9:32 - Grains
9:58 - Oats
11:17 - Wheat
13:28 - Rice
14:32 - Antinutrients
15:26 - Testosterone Blood Test
Disclaimer: Nothing in this video is personal medical advice. If you have any health concerns please consult with a qualified healthcare provider.

[@kennethgarton2949]

Just because a food has an element that, in isolation, may correlate with reduced t-levels, doesn't mean the food itself, which is inherently more complex, will necessarily produce the same effect. I'm not aware of any studies correlating the consumption of oats with lower testosterone. And if there are one or two published in journals of questionable value, or even in quality journals, this still wouldn't be terrible convincing. We need to be careful not to overweight a couple of studies. Even in the case of vitamin D, for which we have many, many studies, recent work has cast a shadow over many of the purported benefits.

[@DerekForde]

agree. solid statement. thank you for sharing.

[@gitanodel69]

On vitamin D, really? If Zach could answer that, we d be super glad 🙂

[@letztesindividuum825]

I thought that too. In my opinion you should always refer to meta analyses instead of one or two cherrypicked studies that prove your point. On top of that are the quantities of beta glucan found in for example 100-200g oats really comparable to the supplementation in the study? I personally doubt that.

[@aviatedviewssound4798]

Agree there is no proof showing oat lower t level even if it lowered it temporary it wouldn't prove an permanent change in blood plasma long term, this guys needs to be carefull with his words he seems to prioritize testosterone production over overall health and very high t level can collerate to a problem in your body as the body is in charge of downregulating and upregulating t level.

[@dustinjohnson1047]

I've noticed all these KZbin experts are missing this very point. Well said buddy!

[@tinypetfox9172]

Hi Nutrition Library. One of the studies you showed regarding oats, was actually performed with rats, as it states in the abstract. Rats are not humans and its not wise to transfer the results. Also you said a beta-glucan extract (!) was used. An extract has a much higher concentration of b-glucan than oats have. This probably also means the rats got the extract injected intravenously. This a major difference, because when we eat oats they go through our digestive system. The digestive system can lower the amount of micro nutriens dramaticly... We would need to know, what amount of oats a human must eat, to reach the same b-glucan level in its body (after digestion and absorption) as the rats did which got the extract injected.

[@Joe-Schmoe-]

I understood this study showed it actually increased testosterone

[@Joe-Schmoe-]

Apologies it was a different study and it was regarding inhibiting the negative effects of fluoride on the testosterone. Could you give me the study you mention please?

[@nahhboiishiicray3909]

@@Joe-Schmoe- its about oats

[@alexandrestrano8716]

Oats, bread, cereals, pasta is trash. Everything with gluten lowers t levels. I suffer 6 yrs with this. Fadigue, low t, lower brain function, heat feeling, diabetes.

[@tinypetfox9172]

@@alexandrestrano8716 Oats are gluten free. When you talk about your own experience, it is no more than anecdotal evidence. Can you rule out that your symptoms are not caused by something else than gluten?

[@anthonyromano6403]

Bro your channel is phenomenal and underrated. Keep doing what you’re doing you’ll have a million subs and be on joe rogan in no time

[@Brenden083]

Would like to hear your thoughts on Gotu Kola! Seems to really help with my stress levels, energy and overall mood. Digging the show, keep up the good work 👍🏼

[@user-hn2pj9bg3z]

The study you quoted at 10:42 actually only showed a decrease in testosterone and DHT in rats that had benign prostate hyperplasia induced by injecting testosterone and estradiol. The control group that had the same amount of beta-glucan didn't experience that.

[@MohamedHassan-gp1ti]

So does oats lower testosterone

[@carltonbanks4312]

@@MohamedHassan-gp1ti no

[@thegreendank1]

I dont know if you did this already, but I'd love a monday through sunday meal plan video. Don't have to go into actually cooking and seasoning, just what the average male who works out a few times a week should be eating.

[@PileofKyle]

I’ve been supplementing with lots of medical mushroom supplements (high beta glucans) for immune support, but I never considered the effect this could be having on my hormones.

[@getbetterasap]

Mushroom supps do not decrease testosterone. They inhibit 5-alpha-reductase, which means they decrease DHT, not testosterone which is what every man is after.

[@kurrr6202]

I can’t wait for Greg to react to this and tell us how his cook book doesn’t contain beta glucain or grains or anything that’ll lower our testosterone

[@NutritionLibrary]

just buy his friggin cook book bro 😂

[@ChrisStrongMedia]

I talked with Greg. He's was going to send your boy /girlfriend a book. But then realized your probably not in a relationship being how simple minded your are... so I am sending one to your Mom. Your welcome.

[@LuptonianPrince]

@@NutritionLibrary 🤣

[@dms8504]

@@ChrisStrongMedia*you’re. Educated not? 😅

[@agaba5500]

wow man. great video. you mighta just saved my life idk.

[@GM-qi8pw]

What are your thoughts on Fasting? And how that helps with stabilising and normalising your hormone levels and Autophagy

[@NutritionLibrary]

My next video is on fasting. Stay tuned.

[@dackhornbold1728]

Hey Zack, I just noticed how much you look like the actor who plays young Jonas Kahnwald in the critically acclaimed German series "Dark." It was the yellow hoodie that drove the point home. Great videos by the way, thanks.

[@palid699]

fire vid 🔥

[@bigeyezzzzzzz]

Zach, did I understand correctly that you said brown rice (and even, wheat) will help to reduce the conversion of testosterone to DHT and potentially help those with BPH? For those people with exceedingly high DHT (causing hair loss issues), could these grains actually be helpful? Also, is raw, organic, cold-pressed pumpkin seed oil one of the oils you would suggest avoiding - even for those with prostate enlargement issues?

[@SeasonedCitizen99]

Very good questions! I'd like to know this info also. Thanks

[@bigeyezzzzzzz]

@@SeasonedCitizen99 Yup, I'm really curious. My prostate enlargement skyrocketed when I stopped eating grains. And my full head of hair started shedding. Hard to imagine that I should be eating wheat and rice, but...maybe?

[@NutritionLibrary]

great question. For guys that have prostate issues, I think it is a better idea to replace grains with dried fruits. This is an idea that I am still trying to solidify, but I do think that fruit is less harmful to the body than grains are, and they help provide a solid dose of fiber, and polyphenols that may help with prostate issues. A lot of people are afraid of the sugar content of fruit, but some research suggests that the fruits in sugar may actually be metabolized better than the starches that are in grains. This has been an approach that I have been taking for a while that seams to be giving me good overall results.

[@bigeyezzzzzzz]

@@NutritionLibrary Thanks for that suggestion, Zach. Also, I’m wondering if raw, organic, cold-pressed pumpkin seed oil is one of the oils you would suggest avoiding - even for those with prostate enlargement issues?

[@SeasonedCitizen99]

@@NutritionLibrary Thank you for your response. I am also curious about Pumpkin seed extract. I've read good things about it helping with prostate issues as well as having a positive effect on testosterone. Just curious on what your views would be.

[@tekklover1489]

Regarding oats, I get on average 900mg of cholesterol per day, so my body doesn‘t really have to produce any additional cholesterol, so theoretically it doesn‘t matter if I eat about 1-2cups of dry oats per day right?

[@JoshGrono99]

Hey I need help from the comment section. Got my level checked recently came back 388 total and 16 free. I tested 8 months ago and total was 412. Taking turkesterone, vitamin d3, zinc, among other vitamins. Diet is pretty good and I train 6 days a week. Body weight has went from 230 to 197 over the past 4ish months. Just want some pointers, thanks

[@NutritionLibrary]

Yeah losing that much weight can be pretty stressful on t levels. Try taking a break from your diet for a week or so, and then start dieting again.

[@JoshGrono99]

@@NutritionLibrary Will give that a go, thanks for the response

[@goodfella60]

Not sure what your workouts look like but if you are training too hard too regularly it can negatively affect testosterone as well.

[@JoshGrono99]

@@goodfella60 Pretty high intensity resistance training, I don't really take rest days. I should dial it back maybe and take 1 day a week diet break.

[@goodfella60]

@@JoshGrono99 sounds like a good approach. Hope it helps.

[@NoirL.A.]

i'm 53 and didn't grow up with the internet but in my "travels" and studies i have most definitely come to the conclusion even if you eat zero junk food even if you are a total "health food freak" the human body is meant to fight famine not plenty and as humans we have a very different digestive system to the other primates and we are simply not meant to be consuming all the time. if we ate the same things as chimps and gorillas then yes we could eat all day every day and be fine but we have annoyingly weak stomach acid and hence we are primarily designed to eat just enough to keep ourselves alive. it can be a weird balancing act since you do need to give yer digestive system a workout but yet at the same time too much of a workout is definitely detrimental in a whole host of different ways.

[@hankrojo7731]

Intermittent fasting

[@FINDINGFITNESS101]

Cool, but we're not primates.

[@Theo5555]

@@FINDINGFITNESS101 No ? we are a few 1000 years since primates and that is nothing in the evolution of the human body. An adaptation of the DNA of the digestive system takes a few 100,000 years. So we're a lot closer to primates than you might think in the first place. A human being is not made to eat all day (every few hours).

[@ciprianpintilei4702]

What a load of crap

[@tomi626453]

Ive ate so much grains in the past few years. Its not so bad to hear, because now I can get rid of them and progress

[@NutritionLibrary]

yes sir. replace those carbs with fruit sources. Ill be doing a video on fruit here soon. Trust me you won't be disappointed. dried fruits are the best.

[@andreac5152]

I think it's fair to say that worldwide guidelines encourage the consumption of whole grains up to 55% of daily caloric intake so keep a 360° view and don't just listen to one bell.

[@Trader-ob9lg]

I eat grains and I feel amazing. Oats, buckwheat, millet. I eat seeds as well, not seed oil. I eat pumpkin seeds everyday. Buckwheat and pumpkin seeds are full of magnesium, iron, zinc, phosphorus and many other beneficial nutrients. Moderation ia key. My body is ripped and I am strong even while I cut. If I don't eat grains I'm weak as fuck

[@mattbagley4424]

Great video. I thought that low carb diets cause increased cortisol production which leads to lower testosterone levels. What would be good carbohydrate alternatives?

[@BlackMarq20]

Vegetables & fruits

[@johndeer1971]

Raw local Honey is King bro for me

[@LeJoueurOfficiel]

Basmati rice is ok, but all kinds of potatoes are great, also sarrasin and fruit and honey

[@2nearmenot2hearme]

What do you think of Semen Retention?

[@TheZechariah]

Mi amigo there have been multiple studies into oats and they have been significantly associated with longevity across the board. Intense exercise, whole foods, healthy fats, fasting, cold exposure and good sleep are all you need to maintain solid testosterone. Oh and also semen retention :)

[@JGComments]

FYI, sex raises T and Free T. It’s “solo” sex that actually lowers T.

[@TheZechariah]

@@JGComments you can say that but there’s a reason that fighters abstain

[@JGComments]

@@TheZechariah yes it’s because bro tradition demands that we do things that don’t make any sense, like jogging for 3 hours while training for a 30 minute match.

[@Blabla-cg3ul]

​@jg5879 OK you go fight someone who has better endurance, post results when you're done.

[@ALGAZI6s]

commenting to support the channel

[@NutritionLibrary]

much love from the one above

[@Rob-bq6ek]

Corn is a grain too. I, like many, thought it was a vegetable.

[@rickvasquez6677]

Yeah they might barely affect your test levels but not to the point of noticing. The only thing you should be worrying about is eating matinence or slight calorie deficit and getting enough sleep and balance between macros. Don’t trip life is too short.

[@NutritionLibrary]

you aren't wrong. However, some people are more genetically sensitive to their effects than others. For instance, I cary what known as the "hunter gather" gene that makes me more susceptible to the negative effects of grains and tubers. Everyone is different

[@rollinondubsyo]

@@NutritionLibrary How do you test for this gene?

[@rickvasquez6677]

@@NutritionLibrary Interesting. Do you have a test or ways to tell if you have the “hunter gatherer” gene?

[@hankrojo7731]

A lot has to do with your blood type ( book to read " eat for your blood type " ) basically type O = hunter need more red meat less grains / Type A = need more grains less red meat .... Can't remember type B , I think they do well with both . Book basically suggest foods to eat or not too eat based on your blood type .

[@rickvasquez6677]

@@hankrojo7731 is this science or psudeoscience

[@G.H.74]

Can you do a video invest carb sources for testosterone?

[@NutritionLibrary]

Coming up!

[@MVRK900]

Hey Zach, do you have an Oat substitute that you would recommend? I usually have half a cup in my morning protein shake.

[@living4adrenaline]

Just eat the damn oats. Trevor Kashey would eat oats several times a day and was jacked and shredded AF.

[@maximalsakerhet7930]

There's nothing wrong with oats bro. One or two studies done on rats with extracts of beta glucan does not mean oats in themselves lower testosterone. There's no evidence for that being the case.

[@living4adrenaline]

@@maximalsakerhet7930 Thats good to know because I eat around 200g rolled oats every morning and put them in my proteins shakes. How does one get stacked and swole without a 25lb bag of oats?

[@maximalsakerhet7930]

@@living4adrenaline I agree bro. I have oatmeal with protein powder, banana, blueberries and honey for breakfast and my post workout evening meal every single day. If oats really were testosterone lowering I'd be hypogonadal at this point lmao. Oats are great because they're so cheap, practical and easy to use. I don't have time to cook a full steak everytime it's time to eat lol.

[@user-pz2lb1lq5m]

How do you feel about quinoa or jasmine rice as a brown rice replacement? I’ve been eating brown rice almost every day for the past few years and have had numerous issues with digestion and overall gut health, looking to make a switch, but not interested in full on white rice.

[@lancer717]

That’s why I just eat basmati or jasmine rice. Easier for my digestion. Or just get cauliflower rice. Sacrifices *

[@glennholmes724]

Quinoa is the top anabolic carb source with plenty of ecdysterone

[@liamflynn6929]

Just make sure to sprout quinoa before eating it

[@stevekovacevich3011]

Rice is full of the heavy metal arsenic from pesticides. Brown rice, which is more nutritious than white rice, has 80% more arsenic, and it kills T. I found some "organic" long grain brown rice, but when I googled it, I found it has the same amount of arsenic as the non-organic brown rice as it's grown in fields in tx and la that were formerly used in the cultivation of cotton, and that ground is saturated in pesticides. You may want to look into basmati rice as supposedly it has no arsenic. Oats are out of the question, not only because of the reasons shown here, but for another reason: Dr. Steven Gundry states that all oats, even "organic" oats, are full of Roundup. So just what does "organic" mean anymore?!

[@davidgreene8608]

Gundry didn’t cite the study. When he runs a 7 minute mile, then come talk to me. He is also a fat A

[@henryc3067]

Do you think Seed oils being absorbed through skin and hair in cosmetics is as bad as eating these seed oils?

[@smithmaximum4032]

My daily stack use is Lion's mane + Rhodiola rosea + Ashwagandha. I use them every day without break. I feel great. What do you think?

[@evanjakovlic5410]

Loins mane can reduce DHT if that’s a problem for you. It’s a trade off for the cognitive benefits I suppose.

[@Pastorpresents]

What’s y’all’s opinion on perilla seed oil? I order mines from Asia and it comes in a plastic bottle On a scale of 1-10 how bad is what I’m doing?

[@TheVoltaire1]

-5. Seed oils are the worst thing on planet earth

[@granolacaveman]

What's your opinion on the spice cumin? I heard it suppresses testosterone

[@AdamScottfit]

Great video. I read about beta-glucans a short while ago! As far as I'm aware, the foods with the greatest impacts on testosterone are soy (in some people), sesame seeds, and flax seeds. Obviously dose dependant, but they contain the highest phytoestrogens and funnily enough are the hardest to digest!

[@NutritionLibrary]

yeah in general, seeds, and seed fibers are no good. I can't find any real research, but I would dare to say that most legumes share some similarities with soy as well.

[@Biolo-G_KJ]

@@NutritionLibrary there were many studies on soy. Even a meta analysis. All show that soy has 0 impact on testosterone.

[@Biolo-G_KJ]

What the guy said was basically nonsense. Isolating 1 chemical, pushing it in mice and than acting as if this is how oats work is ridiculous. There have also been studues that show how using a betacaretenoid only supplement increases cancer by 2-6x. Does that mean carrots cause cancer? No, they found 0 significance on that. So why is it than? It's because you isolate 1 chemical to an unnatural point that the effect may become highly different. Chemicals almost never work in isolation or in the way these studies present them. On the contrary. Studies have shown that adding oats to ones diet increased testosterone because it simply increased some healthy nutrient parameters. But does this guy show you that? No no ofcourse he doesn't because that would discredit his nonsense.

[@AdamScottfit]

@@Biolo-G_KJ I think the term is mechanistic data. I get where you're coming from 👌

[@Biolo-G_KJ]

@@AdamScottfit true but it should be presented as such. While in this video the guy presents it as if eating oats caused hypogonadism which is utter nonsense.

[@Hndrxxxx]

What would an ideal diet look like then for someone who isn’t trying to eat foods that kill testosterone

[@kopite4434]

Though I'm not big on consuming Grains and Cereals, Im more of a Legume(Lentils, Beans, Chickpeas, etc and Quinoa, though I think that's a Cereal or a Grain, but basically the almost exclusive grain/cereal I eat) Meat, Fruits & Veggies guy, I have been wondering if Starch content has anything to do with how beneficial Rice can be. As a cook, I know that some Rice types are Starchier than others(Arborio&Carnaloni that are used for Risotto and Paella, as well as Calrose or Sushi rice tend to be more Starchy than Other kinds like Jasmine or Basmati which we use to make Pilaf or just steam), looking at the Nutrition facts, they more or less have about the same amount of carbs, from sugars and fiber, but they never mention anything about Starch content. But ive always had the Idea that at least in my body, starch makes me feel bloated, and sometimes my eyes will feel sore or my face puffy like its retaining water. so the question would be, how much starch in rice affects the body? would there be any difference between me eating the starchier rice or stick to the Basmati and Jasmine style that makes me feel great when I do consume them or at least not bloated, just satiated.

[@ItsmeDevii]

How about dairy or milk?

[@kc96pl]

What about the damaging effect on liver casued by consuming too much fructose ? Is it true, that it's " safe " to eat about 50g fructose daily ? If yes, then it has to be some way to protect your liver from other food sources, while eating alot fruits and honey for example ( I myself, eat honey and berries + 2 glasses of raw orange juice every day ). @Nutrition Library

[@geverniveup]

Hey Zach. I’m curiousIf the whole seeds themselves have the same deleterious affect as their oils? I eat flax, chia, and pumpkin seeds daily. I also use hemp seed oil. So now I’m wondering if that’s a mistake? Would love to know your thoughts

[@TheVoltaire1]

Thats a lot of seeds dude. We arent meant to be eating seeds. You should do some research on it. Im not 100% read up on it to give you full advice.

[@Biolo-G_KJ]

Chiaseeds are awesome. Super rich in omega 3 and iron.

[@Biolo-G_KJ]

@@TheVoltaire1 we are....our specific is an opportunistic species. We literally ate whatever we found.

[@egapal8681]

Could you speak to healthy cholesterol levels? I know the recommended level is

[@MrJamesdryable]

I have like a table spoon of oats every morning. I also eat brown rice at least once a day.

[@NutritionLibrary]

Look into replacing your grains with dried fruits.

[@gitanodel69]

@@NutritionLibrary you sure about that ? I mean not in the same quantities since it s really sugary. And what about its betaglucan content too?

[@iblockpuncheswithmyface1490]

Another thing with seed oils. They use toxic chemicals, and solvents in the processing.

[@PauliehehhehWalnuts]

What is a good carbohydrate that won't lower T levels?

[@PM_FC]

I did some research. Would Organic Sprouted Oats be a good alternative? Stufy said it improved nutritional properties & decreased beta glucans. I think they’re the way forward for many of us who still want to eat oats. I found organic spriouted Oats at Costco for a good price

[@aviatedviewssound4798]

Increasing t level is only beneficial for people with low hormones or hormonal issues and very high t level is collerated with high igf level wich induce cancer in the body.

[@rpkt358]

@@aviatedviewssound4798 stop eating bullshit oats and just eat some steak, potatoes and fruit.

[@aviatedviewssound4798]

@@rpkt358 Eat you're steak bro nobody is stopping you.

[@daxashlock8109]

Yes sprouted oats and grains are easier on the body and more bio available in the gut. I don’t think I would cut these foods out if you enjoy them and see them beneficial just don’t over due it, eating a well balanced diet and being physical active is the most important thing

[@CaseLogsTrades]

I am almost %100 sure I have completely recked my testosterone levels because of the "abs" idea. I have been dieting since 16, only eating more when I was drinking or eating out, I'm 25 now and my testosterone is around 300. Always been healthy but always trying to lose weight. Smh

[@TheVoltaire1]

Its not just you. Its a modern issue. I think its due to the attack on our bodies from all directions- water, plastics, EMF radiations etc etc.

[@Biolo-G_KJ]

Do not worry your body is strong you can build it back up.

[@Biolo-G_KJ]

@@TheVoltaire1 many of what you said holds 0 proof expect plastic.

[@liamflynn6929]

​@@Biolo-G_KJ lol enjoy that tapwater

[@Biolo-G_KJ]

@@liamflynn6929 what in tapwater would wreck your system?

[@my71chevro1et]

So is coconut based MCT oil on the no-no list as well?

[@jassa2160]

Thoughts on red potatoes and white jasmine/basmati rice

[@Viertelfranzose]

I would use the neuravena oat extract. It's the best which i used since a long time but if someone knows better source extract please write it here. Greetings from Andreas in Alsace. France

[@artvandelay3922]

So what to eat for breakfast if youre working out?

[@torototsupreme2346]

rice is a staple for us what do i replace it with?

[@samueljackson5693]

Now i'm askin myself Which carbohydrate sources are good?

[@DalazG]

I think you missed that any harmful effects of psytic acid and the negative effects of rice can be mitigated if you sprout it

[@henryc3067]

What is the safest form of lecithin?

[@sushruthrp1870]

I think the effects on t-levels based on the foods you eat, is minimal. Most herbal supplements and food themselves cause minor blips in t-levels. How much of a difference is carbs actually going do

[@NutritionLibrary]

Apparantly like a 30% difference

[@rejjanabazi5339]

So which carbohydrate sources would you recommend that do not effect testosterone production? For sports and athletes who need carbs for optimal performance.

[@gabea.5652]

I would love to know some other alternatives as well...

[@saminhossain9328]

Quinoa fashooo

[@Acquisition1913]

Root vegetables

[@dariusluknar4810]

I go for large amount of potatoes myself 👍🏻 great source of protein as well.

[@markaguilera493]

According to Ray Peat fruit.

[@maxbergman9430]

So what is oatmeal bad?

[@sydwelltlhola4211]

I'm at a loss of words. Basically most of what I'm eating is killing my manhood

[@gabea.5652]

I feel you on that...😮‍💨

[@rc1446]

This is incredible stuff. Are you going to make a video on the carnivore diet that is now a new fad amongst people? Because after watching this, it seems like Carnivore diet is not all that bad lol Or maybe Carnivore diet (with nothing but fruits and classic vegetables)....

[@TheVoltaire1]

I did it for 2 months. Was great. Its deffo not meant to sustained long term for everyone. However, you want to make sure you are getting grass-fed meat, grass-fed butter/cheese/milk etc, wild caught fish and pasture raised chicken/eggs. Eat a lot of organs. Dont be too picky about the body part; eat everything- nose to tail. Right now I maintain a high animal based diet. Sourcing all of these in high quality wont be easy. But once you do it and you have your system set up, its easy. And on top of that you are getting quality meats.

[@rc1446]

@@TheVoltaire1 How did it feel like? Did you personally feel and confirm the claims of more energy and clarity throughout the day in your experience? I especially am interested in the mental clarity. I know eating bread or oats always makes me sluggish for a few hours and slow mentally.

[@roti1873]

So are seeds and nuts like almonds and chia a no-go? Are tomatoes fruit? What about gourds like cucumber, or whatever capsicum is?

[@NutritionLibrary]

yeah. Nuts aren't great because of their PUFA content and because of how much they irritate the gut. Tomatoes are fruits. Just make Sure they are ripened before they are picked. and gourds are also good. I like mine pickeled most of the time.

[@SuperAtheist]

A mustache also decreases testosterone however, a goatee will increase testosterone and decrease estrogen.

[@rickvasquez6677]

What 😂

[@NutritionLibrary]

😂😂😂

[@hankrojo7731]

Sweat band lowers T also !

[@SuperAtheist]

@@hankrojo7731 also leg warmers

[@1NOHERO]

what carbs are we suppose to eat before and after workouts then?

[@Jp-do9ny]

Potatoes

[@samhood9843]

🍚

[@Brokenddos]

Raisins

[@patlam2289]

is muesli oats??I still have 2 bags to go thru....

[@Vincent-fv1ch]

12:10 Key takeaways for people that are starting to lose their hair. Increasing Gluten means less conversion from testosterone into DHT which is the main reason why we bald.

[@NutritionLibrary]

yes but it also causes an increase in prolactin which is also linked to hairless. Eating bread to keep your hair is not a good plan

[@MrJamesdryable]

fight! fight! fight! fight!

[@Vincent-fv1ch]

@@NutritionLibrary Hm true. I wonder what it impacts the most, but regardless I will simply not stop eating bread. I bake them often myself to make them extra nutritious and limit sodium as well. They are so cheap that way and for me they give me the most stable blood sugar through out the day!

[@fadadioX]

@@NutritionLibrary been eating bread my whole life, hairline is fine. For those worries about Phytic acid or anti nutrients sprouted grains significantly reduce those elements

[@dannyb6616]

How about organic toasted sesame oil? Seems to be okay with me

[@IstorikosEllin]

If we cannot eat pasta (wheat) nor rice what are we supposed to eat? ANY bodybuilder you ask will say they eat a lot of rice

[@PoppiesOfBlood]

What if you eat lots of eggs which has lots of cholesterol so even if you eat oats it shouldn't matter too much?

[@NutritionLibrary]

That is a very good question. Your body needs roughly 1000 mg of cholesterol per day (some need more.) Now say you only get 700mg (which is a solid amount) through your diet. Beta gluten may limit your liver to producing say only 150 mg of cholesterol. However, you are right in that, if you are already eating over 1000mg, it may not be a big deal. However, it is also worth noting that the fiber in oatmeal also inhibits the absorption of cholesterol in the gut, and cholesterol already has a hard time being absorbed, so there still may be a net negative overall.

[@Biolo-G_KJ]

@@NutritionLibrary oats or that 1 chemical. Because the studies say that 1 chemical. Not oats. And isolation vs full compound is different

[@anismerabet9160]

Sir,you have to make a follow up video,people are starving now lol,we need some kind of carbohydrates other than fruits,and also,what about legumes ? Cheers

[@NutritionLibrary]

Yeah! I will! After fruit, white rice and white potatoes seam to be good. and after that homemade organic white bread can be good for those that aren't gluten sensitive

[@hoodsom3]

no way, clarence who does power lifting eats a lot of rice tho and he is massive and strong af

[@samueljackson5693]

No rice, no wheat, not even my lovely oats. Would you like to make a video about good carbohydrates? Thanks for your great content :)

[@NutritionLibrary]

Coming up soon!

[@TheVoltaire1]

Most carbs are trash man. Its slave food. Kings fed grains to the peasants. They themselves ate high quality animals cooked with rare spices

[@estefencosta1835]

Not Zach but I can say my dietician recommended something called Ezekial Bread. It's a sprouted grain whole wheat product that contains no refined carbs, it's all complex carbs which can keep your blood sugar from spiking, and spiking blood sugar regularly will build insulin resistance which has a lot of drawbacks. I don't know specifically how it impacts testosterone levels but insulin resistance can be a contributing factor to ED/poor quality erections which I'm willing to bet none of us here are really interested in.

[@Zonatems]

i cannot understanf the seed oil fact what should we use istead? butter?

[@jassa2160]

Grass fed butter, ghee , beef tallow , coconut oil and olive oil

[@Vincent-fv1ch]

Grains are packed with fibers which are so essential for overall health and stabilizing blood sugar levels that the potential few side effects like "maybe" lower testosterone levels are hard to justify...

[@NutritionLibrary]

Yeah. its hard for a lot of people to get over the idea of eating grains. But you can get fiber from a lot of different other sources.

[@TheVoltaire1]

Fibers are such a myth bro. I did strict carnivore for 2 months and it made me realize a lot of things.

[@lukas6485]

Okay, so what should I eat to maintain my weight with 400g+ carbs? There's no way I will only eat fruit and honey which is full of sugar

[@memyselfandI90001]

you eat 400gr of carbs per day but are afraid of fruit? :))

[@Edd211]

Oat my be a cause of my high SHBG but my total test is usually at high 700~low 800

[@estefencosta1835]

Huh, I never knew that about beta-glucans. I guess that has pretty significant consequences for supplementing Lion's Mane then right? Seeing as any decent Lion's Mane supp is loaded with beta-glucans.

[@IusedtohaveausernameIliked]

This is the first time I have EVER heard someone recommend white rice over brown rice. I mean it could be valuable advice but it is against every other nutrition advice I have ever heard.

[@Gainzster]

So white rice is okay?

[@User-pz4re]

White rice lowers DHT aswell. I'm 100% sure. Even when the bran is removed, it still contains the same compounds. I feel low DHT when I eat rice

[@User-pz4re]

Use potatoes instead if you digest it

[@EricDavidTippett]

Wouldn't Quinoa be the best alternative to all grains because it has ecdysterone in it? Is there anything wrong with quinoa? You should do a video on Quinoa.

[@User-pz4re]

Too many antinutrients, if you can digest it then it's fine. But yea

[@EricDavidTippett]

@@User-pz4re But cant you just soak it overnight to get rid of those antinutrients?

[@User-pz4re]

@@EricDavidTippett i mean you can do you I don't know about that stuff. Soaking takes too much work and I'm lazy, I'd rather just eat things I can cook on the spot

[@brachiosaurus6541]

Very interesting. Also the fact that longevity seems to be linked with low testosterone foods. The more longevity, the less testosterone. So, building muscle and having healthy testosterone levels is making us old. On the other side a healthy muscle mass seems to be linked to longevity and wellbeing. It seems contradictory, but maybe we are made for preserve our muscle mass, instead of building more and more over the time¿?

[@chosengod5943]

Beef and eggs are eaten by the oldest people in the world. Testosterone = longer life.

[@Kevin720c]

you know what actually works. Eating foods that come from the land, working out, sleeping 8h or more and less stress in general. That will work fine Just dont be fat and eat junk food all the time and you will be good. Also eating foods linked to low testosterone also gets you good levels of testosterone if they come from the land. And also no cloged arteries

[@contrarian717]

Yes it's catch 22 with eating

[@living4adrenaline]

Forget longevity. Being weak is the biggest predictor of all cause mortality, I'd rather die jacked than old and weak.

[@logancaudill2457]

This is true to an extent. Which is why taking it to an extreme is not a good idea. Unless you’re a body builder OR are trying to heal T levels and hormones because they’re screwed up (most modern western people) However if you have a physique you’re proud of striking a balance that maintains that might be more beneficial. As a man anywhere below 50 you should be trying to keep T high, and do it naturally so you don’t have to sow the consequences of gear/PED’s. A problem today is that healthy testicular function and testosterone production is metaphorically under attack from all angles. I’ll list them. Sedentary lifestyles, less promotion of sports and physical activity for boys and young men, more acceptance for lifestyles contradictory to proper human body function, processed foods containing all sorts of chems, and antinutrients that lower T or distort hormone function, microplastics in literally everything from food, water, toiletries, daily items like clothing, sheets, blankets, jackets, socks, shoes, food containers, plant pots, toys, tools, building materials, etc. High numbers of phytoestrogens in many commonly eaten vegetables, seed oils, etc. I think with it being lowered from so many angles, taking steps to bring it back up is not a bad idea.

[@quocd5580]

Brown rice reduces DHT, but we only needed DHT during puberty? A male in his 30”s doesn’t need much DHT? And too much DHT causes baldness. Im staying w/ the brown rice to keep the triglycerides low, even if DHT is lower, i still get to keep my hair ?

[@NutritionLibrary]

Yeah their is no one size fits all approach. lowering DHT still appears to have negative effects on testicular function though regardless of age. I’m a bigger fan of using things like lavender and rosemary to topically and locally inhibit DHT production. But again it’s not a one size fits all approach.

[@quocd5580]

@@NutritionLibrary oh...lavender and rosemary. i'll give heads up to one of my guys who's balding, on Sigma and brown rice.

[@frederiktappe1734]

Oh he just killed my 2 best sources for carbohydrates...what should i eat now ? I love whole grain rice and oats....😄

[@antondeklerkdrtony3d412]

Some re search say that omega 3 can decrease lh up to 16%

[@scottstirling4257]

Specifically

[@markaguilera493]

How about quinoa?.

[@bobo-lc4yi]

sesame oil is also fine

[@keekshred9105]

Thoughts on sourdough

[@NutritionLibrary]

If you are going to do occasional bread. A sprouted sourdough bread is the way to go. My wife and I make this occasionally.

[@roti1873]

And what about quinoa, ground flax, err is sprouted stuff better than not? Can you just write a book, bro? lol I'd buy it.

[@NutritionLibrary]

lol Im working on one right now. Quinoa is alright, flax sucks, and sprouted stuff is definitely better if you handle grains well. It is highly individualized.

[@-Perene]

IDEA for a future video: FENUGREEK

[@zachd.873]

If beta glucans make it harder to produce cholesterol is it even an issue if you get a ton of cholesterol from your diet?

[@samaus764]

What about dairy products like organic yougurt and organic 100 grass fed kefir and organic cottage cheese does it lower testosterone

[@NutritionLibrary]

No. In general dairy is very nutrient dense and a good food source if you tolerate it well.

[@siegfriedo]

dairy contains a lot of estrogenic factors

[@SymbianBlack]

Foods or supps that increases DHT?

[@NutritionLibrary]

Unfortunately there’s not much research in that area. Creatine is your best bet.

[@SymbianBlack]

@@NutritionLibrary I’m just worried about creatinine levels and kidney damage

[@OskarP223]

Awesome thanks, I knew about these things except for grains, I didn’t realise such a staple food was so bad. Supposedly since legumes are pretty bad too, is it worth going keto I wonder

[@NutritionLibrary]

I didn't say this in the video but grains are context specific. white rice is much better than brown rice and bread can also be ok for those that arent gluten sensitive. But still not a fan of oats.

[@User-pz4re]

@@NutritionLibrary Sweet Potatoes work the best for me, give me the pump without causing too much of a racket.

[@living4adrenaline]

Wow what carbohydrates are we supposed to eat if we cant eat rice or oats? Gimme a break.

[@alphagainz-qd4ls]

sorghum, it increases dht

[@jluis612]

What about potato and corn?

[@User-pz4re]

Potatoes are androgenic Same with sweet potatoes And Yams Most roots are androgenic. Corn is probably neutral

[@brogibeats]

Watching while eating oats

[@danielwanjaleng2209]

Oats dont lower testosterone. Beta Glucan is good for blood sugar & to lower the ldl cholest. ( Avena Sativa highers the T Levels )

[@triggap47]

Damn. I can't eat wheat bread and brown rice smh

[@karthikpavan8837]

So, am I just supposed to eat meat, veggies and dairy? 🤷‍♂️

[@raulyaeger]

But white rice is ok, right?

[@User-pz4re]

White rice makes my balls go numb after I eat it, I still don't know why. It has no gluten, maybe all grains lower T? It's the only carb I eat because I'm allergic to potatoes

[@Corkus1111]

what about yogurt?

[@NutritionLibrary]

Eat it up

[@sylphsylph2118]

waaaiit but smoking spike dht to 300% ...does that mean we should all smoke...-_-

[@Smithy-qj5ib]

How about soy?

[@swankmastermind7407]

I eat oats multiple times a week & I’ve had test results come back at 1500 & 1600 ng/dl

[@verygoodboy5724]

Whats your secret if you don't mind

[@swankmastermind7407]

@@verygoodboy5724 genetics but I don’t expect anyone to believe me. I was taking finasteride at the time of those results

[@Mo-kl4fb]

1600ng/dl jesus how is your seggs drive

[@swankmastermind7407]

@@Mo-kl4fb a gift & a curse brother