Nutrition Articles
Science-backed nutrition strategies for hormone optimization
17 articles
Coffee and Testosterone: What the Research Actually Shows
Does coffee raise or lower testosterone? Large U.S. surveys disagree, and acute exercise studies are mixed. Here is what the research shows about caffeine, cortisol, sleep and sugar, and how to use coffee sensibly.
Tongkat Ali vs Ashwagandha: What the Evidence Shows
Tongkat ali vs ashwagandha for testosterone: what trials and meta-analyses show, study doses, safety cautions and why to see a doctor first.
Foods That Kill Testosterone: What to Limit (and What to Eat Instead)
An evidence-based look at foods and drinks linked to lower testosterone: trans fats, sugar, alcohol, licorice and ultra-processed foods, plus soy, flax and mint myths, with what the research does and does not show.
Does Sugar Lower Testosterone? What the Research Shows
In a study of 74 men, a 75 g glucose load was followed by a 25% fall in testosterone. Here is what that means, what the sugary-drink data show, and how to think about sugar.
Seed Oils and Testosterone: Should You Actually Avoid Them?
The internet says seed oils destroy your testosterone. Here is what the research shows about omega-6 fats, inflammation and male hormones, without the fear-mongering.
Testosterone on a Plant-Based Diet: Vegan Nutrition for Male Hormones
Can you maintain healthy testosterone on a vegan or plant-based diet? Observational studies show similar free testosterone in vegan and meat-eating men. Learn which nutrient gaps to watch (zinc, B12, vitamin D, creatine, omega-3s) and how to plan around them.
Protein and Testosterone: How Much Do You Really Need for Optimal Hormones?
What the research says about protein and testosterone: moderate to high protein intakes do not appear to lower testosterone, only very high intakes on low-carbohydrate diets have been linked to a drop, and low-fat diets may matter more.
Intermittent Fasting and Testosterone: Does It Help or Hurt Your Hormones?
What the research says about intermittent fasting and testosterone in men: 16:8, 20:4, alternate day fasting and Ramadan studies, plus practical guardrails.
Best Testosterone Supplements: What Actually Works (And What Doesn't)
A research-based review of testosterone supplements including ashwagandha, tongkat ali, fenugreek, D-aspartic acid, DHEA, and boron. See what the human studies show, how small many of them are, and which products lack evidence.
Zinc, Magnesium, and Testosterone: What the Research Actually Says
Explore the evidence linking zinc and magnesium to testosterone production. Covers deficiency prevalence, food sources, ZMA supplements, optimal dosages, and absorption tips.
12 Foods That May Support Healthy Testosterone: What the Research Shows
Which foods are linked to healthy testosterone? A look at zinc, vitamin D, magnesium and healthy fats, what trials actually found, and where the evidence is thin.
Vitamin K2 and Testosterone: The Overlooked Nutrient
Animal and cell studies suggest vitamin K2 (MK-4) may play a role in testicular testosterone production, but no human trials have tested it. Learn about MK-4 vs MK-7, food sources, vitamin D, warfarin safety, and what the research actually shows.
Turkesterone: Does This "Natural Steroid" Actually Work?
What the research says about turkesterone and ecdysterone for muscle and testosterone: one small acute turkesterone study, one ecdysterone trial, rodent data, and supplement quality problems.
Cistanche Tubulosa and Testosterone: What the Evidence Actually Shows
An evidence-based review of cistanche tubulosa for testosterone: what animal studies found, what human trials exist, why EFSA said its safety has not been established, and how it compares with better-studied supplements.
Macros and Testosterone: What the Research Suggests
How dietary fat, carbohydrate, protein, and calorie intake relate to testosterone, what the studies found, a sample day of eating, and references.
Keto and Testosterone: What the Research Actually Shows
Does a ketogenic or low-carb diet raise or lower testosterone? Meta-analyses and trials point in different directions. Here is what the evidence says about cortisol, weight loss, protein and who should be cautious.
Carnivore Diet and Testosterone: The Full Evidence Review
Does eating only meat boost testosterone? We review what the research on dietary fat, protein and low-carb diets shows, what carnivore dieters report, and the risks every man should know.