Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
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Diet plan for mens health
In today’s busy and stressful lifestyle, we all forget about health and our focus is stolen by our work. But when we woke, we see many men struggle with fatigue, high stress and hormonals imbalance without knowing that their diet plays a huge role.
But you can naturally boost testosterone level vitality by following a balanced and nutrient rich diet from guided professional that will make you stronger, more focused and fuller of energy.
Understanding Testosterone and its role in men’s health
Testosterone is main male hormone which is powerhouse behind the muscle growth, bone strength, libido and motivation that influences mood, memory and fat distribution.
Unhealthy eating and chronic stress flare up the testosterone level depilation. But you can maintain healthy level through a balanced diet, regular exercise, and mindful habits for long term vitality and overall, well – being.
Signs of low testosterone
Common signs of low testosterone
- Constant feeling low energy even after adequate sleep
- Lack of physical strength and reduce muscle mass
- Increased belly fat and facing difficulty losing weight
- Low libido and decrease of sexual health
- Depression and irritability
- Lack of concentration and exhaust mood
How diet impacts testosterone levels
- Nutrient-Rich Foods Support Hormone Production
In male body testosterone synthesis depends on nutrients like zinc, vitamin D, magnesium and essential amino acids. Which help body create and maintain healthy hormone level naturally. - Healthy Fats Boost Testosterone Levels
Some food like avocado, olive oil and nuts contains monounsaturated and saturated fats which is vital for testosterone production. - Sugar And Insulin Connection
High sugar consumption spikes up insulin which interfere with testosterone production that over time causes insulin resistance and increased belly fat both are linked to lower testosterone level and reduced energy.
Best foods to boost testosterone naturally
- Eggs
It contains all healthy fats and vitamin D which is vital for hormone production the yolk contains good amount of cholesterol which help in testosterone synthesis that having eggs for breakfast support energy. - Leafy Green Vegetables
Spinach, kale and fenugreek leaves are excellent sources of magnesium and iron that improve blood flow and hormone regulation, and regular consumption helps to reduce stress. - Avocados
It is food to boost testosterone level which contain vitamin E and potassium that help to lower the bad cholesterol and support overall hormone balance which also aid in nutrient absorption. - Onion And Garlic
Both contain antioxidants and sulphur they compound that reduce inflammation and support good testosterone production.
Food that lower testosterone
- Processed Meats And Fast Foods:– This increase inflammation and body fat these foods are linked to lower testosterone like burger, sausages and fried snacks are high in trans fats, sodium and preservatives.
- Sugary Drinks And Desserts:– This is not foods for male hormone balance because processed sugar spikes levels up the insulin level that contribute to fat accumulation. High sugar intake associated with lower testosterone with poor metabolic health.
- Alcohol:– For healthy diet for men it is better to avoid. But regular consumption of alcohol disrupts in liver functioning and hormonal disruption which lower the testosterone level and increase estrogen.
- Refined Carbs:– White bread, pastries and other refined carbohydrate sources increase spike which contribute to weight gain, so it is better to limit to maintain hormonal imbalance.
- Excess Caffeine:- Drinking tea and coffee with moderation is okay, but people some time take tea and coffee as water sip sip and sip so avoid this which stress hormones like cortisol.
One day testosterone boosting diet plan
- Early Morning – Warm water with 2 tsp lemon and 5 soaked almonds
- Breakfast – 2 boiled eggs or paneer bhurji with roti or paratha
- Mid Morning Snack – Mixed dry fruits nuts with seasonal fruit
- Lunch – 1 bowl brown rice, roti and dal chickpea salad with raita
- Evening Snack – Green tea with roasted chana
- Dinner – Sauteed vegetables with 1 –2 rotis or small
Lifestyle habits to boost testosterone naturally
- Strength Training Regularly – Lifting weight naturally increase testosterone production which focus on compound exercise like squats, deadlifts and pushups even 30 minutes a day or 4 –5 times a week is enough.
- Get 7 –8 Hours Of Quality Sleep – For men’s fitness diet plan sleep is important because testosterone primarily produces during deep sleep lack of sleep lowers the hormone levels and increase stress hormones like cortisol which maintain a consistent sleep routine support recovery.
- Maintain A Healthy Weight –Excess weight and fat around the abdomen and belly reason increase the estrogen and lower testosterone by balancing diet with regular exercise help to reduce fat and improves sharp metabolism.
- Stay Hydrated – For good blood circulation you need to drink enough water that will help in nutrients absorption and hormone transport and you should aim at drink at least 8 to 10 glasses of wate.
When to consult a nutritionist
- Persistent Fatigue – Even after proper sleeping you feel sleepy during day
- Difficulty Building Muscle – While pushing yourself into gym and exhaust still your muscle grows less.
- Low Libido – Emotional fluctuation and irritability which reduced sexual drive that are the key signs of hormonal imbalance.
- Poor Sleep – Sleep is necessary to repair muscle and hormonal balance.
Yes, workout like heavy push ups, squats and high intensity workout lifting stimulate testosterone production.
Yes, banana contain bromelain and potassium that help improve testosterone levels and gives energy while doing any physical activity.
Yes, excess body fat increases estrogen level and reduces testosterone level so it is better to manage weight.
Specifically, vitamin D and vitamin E but it’s a mix of nutrients a single nutrient will not support testosterone level in your body.
It is better to avoid alcohol because regular consumption of alcohol disrupts the liver function and reduces the level of testosterone production.
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