Men…This One's for You!

Men sitting together on top of mountain. Image: Unsplash - Matheus Ferrero

When it comes to health, men have a lot to think about. Elevated cholesterol and triglycerides, hypertension, heart disease, elevated PSA and other prostate problems, low libido, low immunity, heartburn, a growing mid-section, aches and pains, poor sleep, and high stress. At the root of most of these health challenges is low testosterone.

Naturally, as men age, testosterone levels drop and estrogen increases which can trigger a cascade of undesirables. Ever wonder why some men develop breasts, a growing belly, and a shrinking dink?! Testosterone levels begin to drop when men hit their 20s and according to Brad King in The Beer Belly Blues,

“The presence of excessive estrogen inhibits the production of natural testosterone, which in turn reduces muscle mass, leads to prostate problems, a low libido, erectile dysfunction and in some cases cancer. In fact, it is well known that men can produce more estrogen than women by retirement age.”

Estrogen becomes elevated due to the consumption of excess sugar and refined carbohydrates, alcohol, soy intake, environmental toxins (xenoestrogens — found in shampoo, shaving cream, after-shave, and antiperspirant, to name a few), and elevated insulin (which gets elevated as a result of skipping meals and taking in too much sugar, alcohol, refined grains and coffee). The good news is there is a great deal we can do with the power of foods to increase testosterone, improve so many of men’s health challenges, and to help keep the testosterone: estrogen ratio in better balance.

Plate of meat and vegetables

Improving Men’s Health Challenges:

1. Quality Protein

Consume clean, lean, quality protein at every meal (whey protein isolate, collagen peptides, or hemp protein powder), free-range eggs, lean poultry free- from hormones and antibiotics, grass-fed beef, bison, and other wild game meat, lamb, wild-caught fish, seafood and legumes. Protein is high in zinc, B vitamins, and amino acids which are important to produce lean muscle mass, testosterone, neurotransmitters in the brain, and energy.

2. Increase Zinc-rich Foods

Increase zinc-rich foods as zinc is essential to produce testosterone and haven’t you heard… “zinc for your dink!”. Consume raw unsalted pumpkin seeds, 100% natural pumpkin seed butter, sunflower seeds and sunflower butter, hemp seeds, cashews, almonds, grass-fed beef or bison, lamb, chicken, oysters and other seafood, wheat germ, avocado, lentils, chickpeas, spinach, and mushrooms.

3. Increase Essential Fats

Increase essential fats in the diet to keep you satisfied, satiated, free of cravings, and to produce good cholesterol, feed and fuel the brain, balance insulin (which helps keep estrogen in check) and to lubricate the joints. Consume raw nuts and seeds, natural nut butters, extra virgin olive oil, avocado, olives, hemp seed, hemp oil, ground flaxseed (pulls excess estrogen out of the body), chia seeds, coconut oil, organic butter or clarified butter, and therapeutic omega 3 supplements.

4. Eat Cruciferous Vegetables

Eat your cruciferous vegetables — broccoli, broccoli sprouts, Brussels sprouts, cabbage, cauliflower, kale, Swiss chard, and watercress. The Indole-3 Carbinol (I3C) found in these vegetables helps to pull out bad estrogen in the body which can help maintain safer estrogen to testosterone levels. They also help to prevent prostate cancer and support liver detoxification.

Plate of cruciferous vegetables

5. Eat Lycopene

Eat Lycopene for prostate health. Cooked tomatoes are a great source, including tomato sauces, tomato paste, and tomato soup. Grapefruit, guava, papaya, and watermelon are also high in lycopene.

6. Exercise

Exercise — resistance (weight) training combined with cardio is the power combo workout that will increase endurance but also be the key for increasing and maintaining muscle mass and burning body/belly fat.

7. Have a Purpose

Have a purpose. So much of a man’s identity, strength, vigor, confidence, and manhood is tied into what they do. The more you do what you love, stay inspired, and have a purpose, especially when you retire, the more “spiritual” testosterone there is.

8. Supplements

Supplement. The truth is we can’t get enough of the good stuff from our food and with mineral-depleted soils, high stress, and a toxic environment we need extra help from high-quality bioavailable supplements. There are excellent options for men depending on your specific health challenges and goals. There are prostate blends, libido blends, energy blends, heart support, Maca, adrenal support, multivitamins, protein powders, digestive support, etc. But the key is to know what is right for you.

Men, don’t wait for the wake-up call — be proactive and preventative. Book a virtual consultation with me to ensure your nutrition and supplements are customized and tailored for you so that you can be on top of your game and take charge of your Kingdom!

Yours in health,


Amy Bondar is a leading Nutrition expert and Certified Eating Psychology Coach who is passionate about helping her clients achieve maximum health and vitality through personalized nutrition and lifestyle coaching.

Amy Bondar’s comprehensive skill-set, two decades of experience and compassionate approach have allowed hundreds of people to achieve the vitality we all desire, and deserve.

The days of generic meal plans, fad diets, yo-yo dieting and simple advice about calories and carbs are long gone. When you work with Amy you will have strategies and learn nutrition principles that are nourishing, doable, sustainable, personalized and that yield results.

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