Eating high quality food should always be a top priority when looking to optimize your testosterone. Eating the best PROTIEN, CARBS, & FATS will be the building block!

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Keep your foods to the best nutrient dense possible. Stay away from the processed junk & even the highly processed so call “health” foods. These days the term “healthy” gets thrown on so many labels.

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1. PROTIEN

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Lean animal proteins are best. They provide the building block for all soft tissue functions & help to support the production of testosterone in your body. Look for beef, chicken, turkey, & egg whites. Lean pork can be good too. But I see the most success with lean cuts of the animal listed above. You have to have appropriate amounts too.  Figuring out your lean protein needs is an area of my EmpowerU: MEN coaching program!

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2. Carbohydrates

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Carbohydrates are essential in the optimization of testosterone also. Some great complex carbs are plain oatmeal, sweet potatoes, & rice. Having balanced carbohydrates fuels the body & your energy systems & even timing them helps to optimize all hormones for energy & recovery.

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3. Veggies

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Eat your damn veggies! Broccoli, kale, chard, pretty much anything deep green & leafy. Some people like a carrot & pea mix. I love a frozen veggie stir fry mix. Pretty much any veggie is good. Just eat them and eat a bunch of them.  They are loaded with all great things, too many to list here. I usually have 3 handfuls with each meal!

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4. Fats

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Fats are a fine balance for guys. Healthy fats can come from tree nuts, peanuts, nut butters, avocados, coconuts & clean oils from anything listed.  We need fats, but not too much.  This is something that needs good attention to detail. I used to over eat them & this held back my fat loss. For me, I usually don’t add in any extra fat to my meals. I feel the small amount of fat in my lean meats is enough. If the protein is too lean & I don’t feel satisfied, I will look to add in a small amount of avocado, or some clean cheese.

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Nutrition Coaching for Testosterone Optimization is one of the areas of EmpowerU Men. I cover all areas of nutrition planning to optimize your success so you can thrive.

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