Men’s Hormone Health

Nutrition & Eating Foundations for Natural Testosterone Support
Why Food Matters
• Testosterone is built from the raw materials in your diet. Poor nutrition can suppress hormone
production, while simple adjustments can give your body what it needs to thrive.

1. Prioritize Protein
   • Aim for 1.6–2.2 g per kg of body weight daily (≈0.7–1 g/lb).
   • Supports muscle repair, metabolic health, and stable energy.
   • Sources: lean meats, eggs, Greek yogurt, cottage cheese, whey/casein protein powders.
2. Healthy Fats = Hormone Raw Materials
   • Testosterone is synthesized from cholesterol. Avoid ultra-low-fat diets (<20% of calories).
   • Include: Monounsaturated fats (olive oil, avocados, almonds, cashews), Omega-3s (salmon,
   sardines, chia seeds, walnuts), Saturated fats in moderation (eggs, grass-fed beef, full-fat dairy).
3. Micronutrients That Matter
   • Zinc – oysters, beef, pumpkin seeds
   • Magnesium – leafy greens, nuts, dark chocolate (≥70% cacao)
   • Vitamin D – sunlight, salmon, fortified dairy/eggs (supplement if low)
   • Selenium – Brazil nuts, tuna, eggs
4. Carbohydrates: Fuel, Don’t Overdo
   • Support training & recovery with whole-food carbs: sweet potatoes, oats, rice, fruit, beans.
   • Limit processed carbs, added sugars, sodas, pastries.
   • Best timing: around workouts and earlier in the day.
5. Limit Testosterone Killers
   • Excess alcohol → suppresses testosterone and disrupts sleep.
   • Ultra-processed foods → increase inflammation and lower energy.
   • High soy/isoflavone intake (large amounts daily) → may modestly reduce T.
   • Plastics (BPA, phthalates) → endocrine disruptors leaching into food/water.
6. Practical Eating Habits
   • Consistent meals: 3–4 balanced meals/day to stabilize energy.
   • Hydration: aim for ~3L/day water; dehydration increases cortisol.
   • Meal prep: cook proteins & carbs in bulk for easy access.
   • Sleep support snacks: tart cherry, banana + protein, herbal teas to aid recovery

Rodeynurse can test your hormone levels and help you get balanced through lifestyle modifications, peptide recommendations, and/or hormone replacement.

Book an appointment today!