Nutrition Fundamentals for Men
What you eat directly affects your testosterone, energy, body composition, and how you feel every day. Here are the key principles that actually matter.
Protein: The Non-Negotiable
Men need adequate protein to maintain muscle mass, support hormone production, and stay satiated. Aim for 0.7-1g per pound of body weight daily. Best sources: lean meats, fish, eggs, Greek yogurt, whey protein.
Fats: Don't Fear Them
Testosterone is literally made from cholesterol. Extremely low-fat diets tank testosterone. Include healthy fats daily: olive oil, avocados, nuts, fatty fish, eggs. Aim for 25-35% of calories from fat.
Foods That Support Testosterone
- Eggs: Complete protein + cholesterol + vitamin D
- Oysters/shellfish: Highest dietary source of zinc (critical for testosterone)
- Fatty fish: Omega-3s reduce inflammation and support hormone production
- Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts help metabolize excess estrogen
- Garlic: Contains allicin, shown to reduce cortisol and support testosterone
- Pomegranate: Shown to increase testosterone levels and improve blood flow
Foods to Limit
- Excessive alcohol: Directly suppresses testosterone production
- Processed foods: High in inflammatory oils, sugar, and endocrine disruptors
- Soy (excessive): Phytoestrogens may affect hormone balance in high amounts
- Sugar: Spikes insulin, promotes fat storage, reduces testosterone
Practical Tips
- Eat protein at every meal
- Don't skip meals (cortisol spikes from fasting stress)
- Hydrate adequately (dehydration impairs everything)
- Eat whole foods 80% of the time — don't obsess over perfection
- Consider supplementing vitamin D, magnesium, and zinc if bloodwork shows deficiency