Does high protein increase testosterone?

New Research Suggests Eating Too Much Protein May Lower Testosterone Levels in Men. Consuming excessive amounts of protein may lower testosterone levels in men, new research suggests.

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Consuming excessive amounts of protein may lower testosterone levels in men, new research suggests. In a meta-study published in the March 2022 issue of Nutrition and Health, nutritionists at the University of Worcester in the U.K. conducted a statistical analysis of 27 interventional studies to assess how low-carb and high-protein diets might impact testosterone. They also looked at the impact that such diets might have on the stress hormone cortisol, because levels of the two hormones are closely linked, with higher cortisol indicating lower testosterone and vice versa.

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A total of 309 healthy adult males participated in the 27 studies included in this meta-analysis. The specific focuses of the studies varied, but all measured participants’ testosterone and/or cortisol levels, and all assigned participants to low-carb and high-carb diets. In some studies, the low-carb groups ate high amounts of protein (defined here as 35 percent or more of total calories); in others, the low-carb groups ate moderate amounts of protein. In pooling the data, they identified a notable trend among participants assigned to high-protein, low-carb diets: Their testosterone levels decreased by about 17 percent on average. Additionally, they found that resting and post-exercise cortisol levels increased during the first three weeks on a low-carbohydrate diet. Beyond that period, resting cortisol rates returned to baseline, but post-exercise cortisol remained elevated. Joseph Whittaker, MSc, who led the study, says the findings fit within a still-developing picture of the effects of excessive protein consumption. “The long-term effects of very high-protein diets are largely unknown, but what data we have strongly suggests going above 35 percent protein leads to all sorts of nasty effects,” says Whittaker. “Our study adds low testosterone to this list.” “Bodybuilders and weightlifters are most at risk of excessive protein intakes, along with those on extreme weight-loss diets,” says Whittaker, noting that the average person consumes around 17 percent of calories from protein—a much lower proportion than the 35-percent amount examined in the study. Low-carbohydrate, high-protein diets have gained popularity in recent years because of their ability to promote weight loss. However, research suggests that these diets may have serious drawbacks in the long term, including an increased risk of chronic kidney disease, elevated cholesterol, and all-cause mortality. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

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Do nuts lower testosterone?

Almonds and walnuts also boost levels of a substance called SHBG, which binds to testosterone in effect, neutralizing its androgenic effects. In other words, it greatly reduces testosterone production. Nuts also happen to have high amounts of PUFAs, which as you are well aware, hammers testosterone levels.

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As you might know, estrogen works in stark contrast to testosterone. Some soy advocates argue that phytoestrogen isoflavones have a much smaller effect as compared to estrogen. However, these substances also reduce the activity of androgen receptors, meaning that it will disrupt the testosterone activity in your body. No good for us men! In other words, you will not be able to feel the full benefits of whatever testosterone there is in your bloodstream since phytoestrogen isoflavones are interfering with the critical function of androgen receptors, without which testosterone cannot work. The adverse effects of soy products on androgen receptors are responsible for the maintenance and development of the male phenotype. Another problem with soy is that it disrupts the thyroid function due to which it is described as ‘goitrogenic.’ Suppression of the thyroid gland is a key reason why many men and even women have low testosterone levels. Soy problems don’t end here. Another major health issue is that soy has the wrong fatty acid profile. Over half of all fat content in soy is polyunsaturated fatty acids or PUFAs. These fatty acids can sharply depress testosterone production when their percentage is too high as in soy products.

Sadly, avoiding soy is not as easy as you might think.

Soy is now part of many processed foods and it is also given to kids in school meals. Therefore, make sure to read labels carefully to avoid this testosterone killer. Science may not have yet proven the exact chemical pathways through which soy reduces testosterone. However, you are better off avoiding it, irrespective of the exact causes.

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