Summary of "I ATE SOY Every Day for 30 Days! Here’s What Actually Happened"

30-Day Soy Experiment Overview

The video documents a 30-day experiment where the creator ate soy every day to test common myths about soy’s effects on hormones and health.

Dietary Changes

Replaced all plant-based milks with soy milk daily.
Increased intake of tofu, tempeh, and edamame.
Maintained protein intake around 140-160g daily.
Kept calories and training volume consistent (with a slight reduction in training between marathon cycles).
Avoided soy protein powder.

Health & Training Context

The creator is a long-distance runner training between marathon cycles. Prior to the experiment, they experienced low energy due to low ferritin (iron binding). During the soy experiment:

Energy levels normalized.
No digestive issues or bloating were reported.

Common Soy Myths Tested

Soy raises estrogen in men.
Soy lowers testosterone.
Soy disrupts thyroid function.
Soy causes inflammation.

Blood Work Results

Compared to previous tests from 6-12 months prior, the following changes were observed:

Total testosterone: Increased (from 929 to 1100+).
Free testosterone: Increased (from 73 to 83).
Estrogen (estradiol): Decreased slightly, remaining in a healthy range.
Thyroid markers (TSH and free T4): Remained stable or improved slightly.
HDL cholesterol: Increased slightly.
LDL cholesterol: Increased, attributed to genetics and increased calorie intake.
Fasting glucose: Unchanged.
Inflammation marker (HSCRP): Mild increase (from 1 to 1.5), possibly due to tofu consumption or high running mileage.

Conclusions

Soy does not cause the feared hormonal disruptions in a real-life, normal diet context.

Phytoestrogens in soy do not meaningfully affect male estrogen or testosterone levels.
Thyroid function is not negatively impacted by soy intake.
The fear around soy is largely exaggerated and not supported by this personal experiment.
Soy is considered a good, normal food choice by the creator.
Nutrition is not as fragile as some fear-based claims suggest.

Additional Notes

The experiment was self-conducted and not a formal scientific study.
The creator plans to continue consuming soy moderately and may repeat the test after a year.
Viewers are invited to suggest other foods for similar 30-day tests.

Sponsor Mention

Zocdoc: A free online service to find and book doctor appointments quickly without phone calls, offering access to over 150,000 providers across the U.S.

Notable Locations, Products, and Speakers

Soy products featured: soy milk, tofu, tempeh, edamame.
The creator is a marathon runner who recently completed the Chicago Marathon and is preparing for the London Marathon.
Sponsor: Zocdoc (healthcare appointment booking platform).