The Guys’ Guide to Diet, Exercising, Nutrition and Low Testosterone

wIf you follow the latest health trends, you may see that a better diet and exercise will solve all of your health issues. This is true… to an extent.

It is true that adopting a low testosterone diet plan and a healthier lifestyle will promote testosterone production and help your body stay above borderline levels where low testosterone symptoms start to occur.

However, if your testosterone levels are clinically low or your symptoms are moderate to severe, diet and exercise alone will likely not solve your problems, and Testosterone Replacement Therapy (TRT) may be recommended. Learn more about TRT on our TRT Basics page.

Functional & Traditional Medicine, taking a total-body approach, combining nutrition, life, and modern medical testing.

As we teach in our FREE Total Health Course, there is no magic pill or prescription to dropping weight and maintaining a thinner waistline. Movement and Testosterone Replacement Therapy has shown to improve results in men on treatment. Visiting the gym a few times a week can promote a healthier lifestyle and get you closer to your fitness goals.

Rise Mens Health the Guys' Guide to Diet, Exercising Nutrition and Low Testosterone

I don’t have time for the gym – What are my options?

If you do not have time for the gym, there are some excellent at-home workout guides like P90X or create your own at-home circuit with 15-30 LB dumbbells, resistance bands, and go for a jog.

If you travel for work, check out the hotel’s “state of the art” fitness centers. Most hotels have treadmills, dumbbells, and exercise machines.

30 minutes of continuous movement in any of these settings will set you up for success.

What Happens to My Muscles and Body When I Have Low Testosterone?

Testosterone sends hormonal signals through the body to produce more lean muscle by binding itself to muscle cell receptors and initiating an increase in protein synthesis (turning healthy fats into muscle tissue) to grow muscle tissue. Without the optimal testosterone levels, your body simply breaks down as the healing receptors do not have enough hormonal capacity to repair damaged tissue.

I’m going to the gym and running but I’m not losing weight. What’s going on?

The most common symptom of Low Testosterone is fatigue, which has a compounding effect leading to a loss of motivation and vigor. These symptoms may handicap your workouts and weight loss goals.

The Effects of Alcohol on Testosterone Production in Men and Women

Research has shown that alcohol can lower testosterone production in several ways.

Alcohol inhibits the secretion of testosterone from the testes.

Alcohol also inhibits the chemicals secreted by the brain to regulate testosterone production in the testes – Luteinizing Hormone (LH) and Follicle Stimulating Hormone (FSH).

But nothing to worry about, researchers found that moderate drinking is fine. Several studies found a reduction in risk for heart failure, heart attacks, stroke, dementia, and diabetes. Excessive binge drinking warrants some serious monitoring.

But what about my beloved beer? Does it affect Testosterone levels?

If you are a beer lover, hops and barley contain prolactin, which is the hormone that increases women’s breast size during puberty. To that end, excess beer consumption in men may reduce testosterone levels and grow your beer gut. Obviously, excess calories will expand your waist as well so it is critical to find balance while enjoying the finer things in life…

For example, enjoy that ice-cold Coors Light at 9 am during a tailgate knowing that you are going to the gym in the morning to burn off the extra calories. Study.

What are the best trendy diets today that can improve my Testosterone Replacement Therapy?

It is important to understand that dieting should be a point-of-view or philosophy of the consumption of food. We are advocates for a blended approach meaning both Keto and Paleo diets have an impressive impact on body composition and testosterone levels. Your point-of-view should be easy to follow and remove lousy repetitive meals. We urge our patients to really understand why paleo and keto diets help you lose weight then tailor their daily diet around what felt good to them.

If you would like to learn how to apply this point-of-view in your day-to-day diet, our Total Health Course includes 1.5 hours of online, mobile-friendly classes to show you how to get started.

Why Keto and Paleo?

If you really look at the roots of these two diets, they are fundamentally sound. They have what I like to call, “Greens and Proteins” – Each diet keeps you full and allows you to really enjoy normal foods. If you follow the 70/30% Greens to Protein ratio, you will drop fat and feel great. This is certainly something to get used to, but it’s an acquired taste.

Why do Keto and Paleo pair well with Testosterone Replacement Therapy?

We don’t sugarcoat our dietary advice, high grain and simple carb diets may promote inflammation and slow your metabolism. These diets are great for labor-intensive work and pro athletes, but for the average joe consumption of simple grains and starchy foods (mash potatoes) should be enjoyed sparingly.

Foods high in Vitamin C, D, and E help improve your experience with Testosterone Replacement Therapy and reduce Cortisol levels.

Cruciferous Vegetables (broccoli, Brussels sprouts, etc) are a solid example as the veggies are rich in Vitamin C and fiber helping your body slowly digest in turn creating energy and burning unwanted fat.

Our FREE Total Health Program includes a Kitchen and Net Carb Guide with an extensive list of good veggies to purchase at the store. Here is a shortlist:

  • Brussel Sprouts
  • Cauliflower
  • Spinach
  • Kale
  • Broccoli

Foods high in protein and Vitamin D can not only boost fat burn, but they can improve testosterone production.

  • Omega 3 Oily fish like Shrimp, Salmon, Tuna are great options.
  • Whole Eggs are a great source of protein and a convenient meal.
  • Stovetop Pork Chops or Chicken are lean cuts and tasty as well.

The cornerstone of our FREE Total Health Program is optimal energy production within the gut and digestive system. The Program helps reset your body’s natural production of energy, which happens through digestion.

What are some examples of Keto and Paleo Foods?

Here are some of our favorite receipts:

Our Ballin’ Buffalo Cauliflower Bites


  • 3-4 Cups (1 large head)
  • Cauliflower cut into bite-size pieces
  • 2 Tbsp avocado oil
  • 1 Tbsp of garlic powder
  • ½ tsp sea salt
  • ¼ tsp pepper
  • 1 Tbsp Kerry Gold butter
  • 1⁄2 to 3⁄4 cup Frank’s hot sauce

Another option for you:

Baked Buffalo Cauliflower wings (Vegan Option)


  1. Preheat oven to 450.
  2. Place cauliflower pieces into a plastic baggie.
  3. Sprinkle garlic powder, salt, and pepper into the bag and toss till cauliflower is coated. Add the avocado oil in and toss.
  4. Place on baking sheet for 15 minutes. Once browned remove from oven.
  5. Melt butter in a bowl and add the desired amount of hot sauce to the butter. Coat the cauliflower with sauce and return to the oven for an additional 5 minutes.

Killer Cauliflower Mash


  • 3-4 cup (1 head) cauliflower- cut into 1” chunks
  • Quick Grab: heat a bag of frozen chopped or florets cauliflower. **Recipe makes 3-4 cups of cauliflower. Measure accordingly.
  • 5-6 whole cloves of garlic peeled
  • 2 Tbsp avocado oil
  • 2 tsp sea salt
  • Pepper to taste

Instructions (skip to step 4 if you choose to use a frozen cauliflower package)

  1. Add cauliflower and garlic to the steamer basket. (If you do not have a steamer basket add 1⁄2 cup of water to a pot, add the cauliflower and top with a lid.)
  2. Steam for 20 minutes until cauliflower is soft.
  3. Drain all water out.
  4. Add to mixing bowl, food processor, or blender with the avocado oil, sea salt, & pepper.
  5. Blend cauliflower mixture until smooth– don’t over blend!
  6. Place the mixture in a bowl, top with chives, and enjoy!

Swanky Shrimp Zoodles (Sub shrimp for grilled chicken)


  • 2 cups zucchini
  • Quick Grab: Pre-spiralized zucchini at most grocery stores (Whole Foods and Sprouts will have them)
  • 10 small shrimp or ½ Pound of Chicken Breast Tenders
  • 1 Tbsp avocado oil
  • 1 lemon zested
  • 1 Tbsp lemon juice
  • 3 – 4 cloves garlic, minced
  • Red pepper flakes (optional) • Salt & pepper to taste
  • Chopped fresh parsley

Instructions: Skip to step 2 if choose to use pre-spiralized zucchini.

  1. Spiralize the zucchini (or use pre-spiralized zucchini). Set aside.
  2. Add the avocado oil, garlic, and red pepper flakes to a skillet on medium heat. Once the pan is warm, add the shrimp. Cook the shrimp for 1-2 minutes per side.
  3. Add the zucchini zoodles, lemon juice, and lemon zest, stir/toss constantly for 2-3 minutes until they’re slightly cooked and warmed up.
  4. Season with salt and pepper and sprinkle with the chopped parsley.

Paleo Sweet Potato Sloppy Joe’s


  • 4 pre-baked sweet potatoes or yams
  • 1 1/2 lbs of grass-fed ground beef or ground turkey
  • 1/2 onion, chopped small
  • 1/2 green pepper, chopped small
  • 1/2 red pepper, chopped small
  • 1/4 cup of celery, chopped small
  • 1 clove of garlic, minced
  • 1 Tbsp of chili powder
  • 1 tsp of cumin
  • 2 Tbsp of coconut sugar or honey
  •  (1) 14 oz can of diced tomatoes, with liquids
  •  (1) 6 oz can of tomato paste


  1.  Sauté the onions, garlic, celery together in a skillet until onions are tender
  2. Add and brown the ground beef in the same skillet
  3. Next add the spices, (a touch of honey), and bell peppers to the skillet
  4. Pour in the can of diced tomatoes with liquids and the tomato paste
  5. Simmer all together on low for about 15 minutes
  6. Finish with salt and pepper to taste
  7. Cut sweet potatoes in half and scoop out a portion to form a little bowl and fill with sloppy joe mixture -or- slice up each sweet potato into wedges and pour sloppy joe mixture over.

Another Sloppy option.

Rise Men’s Health combines Functional & Traditional Medicine, taking a total-body approach, combining nutrition, life, and modern medical testing. Learn more about our Testosterone Replacement Therapy and our Total Health Program.

Sign up for our email list to receive updates and tips below. You will get a free low T quiz and some SWAG easy to read information.

Medically peer reviewed by Dr. Kenneth LeCroy, MD. Written by Our Editorial Team.

Give us a call at (817) 900-0304 or sign-up through our online intake process if you would like to get started with treatment!

If you do have low testosterone it can be easily treated and monitored via telehealth with the same level of care as you would receive in our traditional clinic setting in Roanoke, Texas. Give us a call if you have any questions!

Test Your Test For FREE!

Get the 15 question Test Your Test Low T History Quiz and get started on a Personalized strategy to RISE Low Testosterone!

We won't send you spam. Unsubscribe at any time. Powered by ConvertKit

Leave a Comment