5 Ways To Destroy Testosterone Levels (Avoid These At All Costs)

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Sometimes it’s easier to NOT do something than it is to DO something…  

So when it comes to boosting your testosterone, it may be easier to know what not to do… 

And by simply avoiding the “do nots”, you’ll see big changes to how you look and feel.   

So today I want to give you 5 ways to destroy your testosterone levels (and make sure you avoid these at all costs)

  1. Sleep less than 5 hours a night

Your body produces most of its testosterone while you sleep. So the longer you sleep, and the deeper you sleep, the more testosterone you’ll wake up with the next day. And the opposite is true. If you want to totally screw up your testosterone levels, then sleep less than 5 hours a night. 

In one study, researchers gathered 531 healthy men and split them in two groups. The first group slept 8 hours per night and the second group slept 4 hours per night. The men that slept 4 hours per night had 60% less testosterone than guys who slept 8 hours per night. 

In another study from the University of Chicago, researchers found that men who slept 8 hours per night had up to 250% higher testosterone levels than guys who slept 4 hours a night. 

A 60-250% difference in testosterone is going to make a huge difference in how you feel and perform at the office, the gym, the bedroom, and everywhere else. I know from experience because I used to subscribe to the “sleep less, get more done” mindset. But after years of trying that, I realized I could never stay consistent. Some days my energy would be fine, but others, I felt like I was barely scraping by. 

However, when I began to follow a strict sleep schedule, and slept 8 hours a night, my performance started to improve everywhere. I wasn’t fighting brain fog all day. I had more drive. I was seeing better results from my workouts. It’s all because I got more sleep, which supported my testosterone and helped me perform better. 

If you want to improve your sleep with natural ingredients that have also been shown to boost testosterone, try Man Sleep. The ingredients will help you fall asleep faster, and reach a deeper level of sleep, which is what your body needs to produce as much testosterone as possible. 

  1. Follow diet trends 

Unless you’re overweight or obese, you don’t need to eat at a caloric deficit for a long period of time. Because eating at a caloric deficit for several weeks in a row has been shown to lower testosterone levels. 

And regardless, you shouldn’t follow diet trends like low carb, keto, low fat, or any diet that cuts out entire macronutrients. 


Your body needs protein, carbs and fats to make testosterone. And they need them in the right proportions too. Here’s what I mean:

In one study, researchers found men who ate a high protein and low carbohydrate diet had consistently lower testosterone levels than guys who ate a low protein and high carbohydrate diet. Why? The guys on the high protein diet produced more sex hormone binding globulin (SHBG), which attaches to testosterone molecules and makes those molecules useless. 

In other studies (study, study), researchers found that when men ate a low fat diet, it severely lowered their testosterone levels. Why? Because healthy fats contain healthy HDL cholesterol, which is one of the building blocks of testosterone. Without the building blocks, your body simply can’t produce the amount you need. 

Those studies show that modern diet trends (which emphasize low carb, or low fat, and high protein) can be a huge problem for your testosterone levels. 

If you want to know some other foods and diets to avoid and learn how to eat to boost testosterone, check out my book, The Man Diet, for more on that. 

You can also check out our MITA Meal Plans and The Man Diet Cookbook to make sure you’re eating a true testosterone-boosting diet… one that I firmly believe every man should follow. 

  1. Get fat

I feel like I need to mention this after ripping on most diets. Even though you don’t want to follow most diet trends, that’s no excuse to go off the rails or get lazy. 


Because being out of shape crushes testosterone. Here’s what happens. When you get fat, your body begins producing more of an enzyme called “aromatase.” Aromatase turns your testosterone into estrogen. 

When your estrogen levels increase, it causes you to gain more fat around your belly, chest, and you start getting a more feminine looking physique. Even worse, as those features develop, your body produces even more estrogen. So it basically turns into this cycle that’s really hard to break out of if you’re overweight. 

So to avoid getting fat, or to get back in shape so you can stop producing as much aromatase and start boosting your testosterone levels, make sure you follow the nutrition advice I give you in The Man Diet. Also, if you’re looking for a new training program to help you get and stay in shape, I just released the one I personally use. 

It’s called The Alpha Program and it’s a program that’s designed to do two things 1) boost your testosterone and 2) make you harder to kill. It’s not for the faint of heart, but I promise, if you’re up for a challenge, you’re gonna love it. 

  1. Neglect Recovery

When trying to get back in shape, a lot of guys end up “course correcting” a little too far. They workout everyday. They don’t give their bodies time to recover. And both of those tendencies lower testosterone. 


When you train, your cortisol levels increase. Cortisol is your body’s stress hormone. And when cortisol levels are up, testosterone levels drop. That’s okay over short periods of time like when you workout, but if you hit the gym hard every day, and you aren’t getting the proper amount of recovery in between your workouts, then your cortisol levels are going to chronically elevate. 

If you think of cortisol and testosterone like a seesaw, you’ll get the idea. When cortisol is up, testosterone is down, and vice versa. So if your cortisol levels are chronically “up” then your testosterone levels will be chronically “down.” 

So to make sure you prioritize recovery, you need the right program that gives you a couple rest days per week. I believe I struck the perfect balance with The Alpha Program, so make sure you check that out.

To keep recovery simple, make sure you eat a balanced post workout meal with mostly carbs, protein, and a little bit of fat. Also, make sure you get 8 hours of sleep per night. Sleep is the time of day when your body focuses on recovering from your workouts, so the more, the better. Plus, you’ll produce more testosterone while you sleep, which helps to boost muscle recovery as well. 

  1. Drink too much

You don’t have to cut out alcohol from your diet completely. But just like everything else, moderation is key. If you want a glass of whisky with your pals after work, or you want a beer or two on the weekend, it’s no big deal. But I wouldn’t go past that very often… 


There are three glands that are involved in testosterone production: the hypothalamus, anterior pituitary gland, and the testes. And each is dependent on the other to produce testosterone. Your hypothalamus releases a hormone called gonadotropin-releasing hormone (GnRH). Your anterior pituitary gland then releases luteinizing hormone (LH) and follicle-stimulating hormone (FSH). In response to LH and FSH, your testes then synthesize testosterone.

However, when you drink too much alcohol, it can disrupt testosterone production by interfering with all three glands. 

Plus, studies show the more alcohol you drink, the higher your estrogen levels will be. Similar to cortisol, when your estrogen levels increase, your testosterone levels decrease. High estrogen also causes you to store fat on your belly and chest. Basically making you a jelly donut. No man wants that.

The reason beer impacts estrogen is because it contains phytoestrogens and prolactin, both of which increase estrogen and lower testosterone. 

So there you have it man — 5 ways to destroy your testosterone levels. 

If you avoid those, you’ll be in pretty good shape. And… 

If you’re looking for some easy ways to give yourself an edge and increase testosterone levels naturally, think about giving our MITA supplements a shot. 

We put our heart and soul into making formulas that are proven to work. There’s nothing cookie-cutter about our stuff. We spend the money. We put in the research. And we pride ourselves on quality. 

Some of our top testosterone boosting supplements are Man Greens and Man Boost. 

Man Greens is our testosterone boosting greens powder that contains clinically effective dosages of superfoods that have been proven to increase testosterone. When it comes to greens powders, Man Greens is in a league of its own, because it’s the only greens powder I know of that doesn’t contain any estrogenic ingredients. It also helps to lower cortisol levels, which gives you even more of a testosterone boost. 

Man Boost is our estrogen-flushing testosterone booster. It contains rare minerals and natural ingredients that’ve been shown to flush excess estrogen out of the body and increase testosterone levels. 

So obviously I recommend you stop doing the 5 ways to destroy testosterone levels that I mentioned on this list, but there were also a bunch of other tips in this article to help you proactively boost your testosterone as well. Let me give you a quick recap.


1) One of the best and fastest ways to boost testosterone is to STOP doing certain things. Instead of worrying about what you need to do, if you stop doing these 5 things that are destroying your testosterone levels, you’ll be in decent shape. 

2) Some of the things you need to stop doing are: stop sleeping less than 5 hours a night, stop following diet trends, stop gaining body fat, stop neglecting recovery after your workouts, and stop drinking too much alcohol. 

3) If you want ways to proactively increase your testosterone levels through diet and exercise check out my book The Man Diet and my training program the Alpha Program. And if you want quite possibly the easiest way to boost your T levels, give Man Greens or Man Boost a shot. We’ve got other programs, supplements, and resources on our website if you want to check those out, too.

Chad Howse

Chad is the founder and CEO of MITA Nutra, as well as the author of the Man Diet and the Lost Art of Discipline. Chad uses a simple, science-based method to creating supplements, programs, and guides, to help men thrive. Everything he does with MITA is designed to help you fuel your next win.