Clinical Protocol

7-Day Testosterone Optimization Plan

A nutrition and lifestyle protocol to boost natural testosterone production, supporting muscle mass, energy, and libido.

Protocol Objectives
Zinc & Magnesium

Zinc is critical for testosterone synthesis. Magnesium improves free testosterone status. Oysters, beef, and pumpkin seeds are key.

Healthy Fats

Cholesterol is the building block of testosterone. Don't fear saturated fat from natural sources like eggs and butter.

Vitamin D

Vitamin D deficiency correlates with low testosterone. Fatty fish and fortified dairy help maintain levels.

Cruciferous Veg

Broccoli and cauliflower help clear excess estrogen, which can suppress testosterone.

Day 1 Zinc Load
Breakfast
Steak & Eggs
Classic T-booster.
Lunch
Oysters (or Beef)
Zinc superfood.
Dinner
Lamb Chops
Zinc & Fat.
Day 2 Healthy Fats
Breakfast
Avocado & Bacon
Saturated/Monounsaturated fats.
Lunch
Salmon Salad
Omega-3s.
Dinner
Ribeye Steak
Cholesterol source.
Day 3 Magnesium
Breakfast
Spinach Omelet
Greens have Mg.
Lunch
Pumpkin Seed Salad
Seeds boost T.
Dinner
Roast Beef
Red meat.
Day 4 Vitamin D
Breakfast
Fortified Yogurt
Check label.
Lunch
Tuna Sandwich
Vitamin D fish.
Dinner
Mackerel
Oily fish.
Day 5 Estrogen Detox
Breakfast
Broccoli Frittata
DIM source.
Lunch
Cauliflower Rice Bowl
Cruciferous.
Dinner
Brussels Sprouts & Chicken
Fiber clears estrogen.
Day 6 Cholesterol
Breakfast
3 Eggs (Whole)
Yolks are key.
Lunch
Burger (No Bun)
Beef fat.
Dinner
Shrimp Scampi
Cholesterol rich.
Day 7 Maintenance
Breakfast
Oatmeal with Nuts
Brazil nuts (Selenium).
Lunch
Cobb Salad
Eggs/Bacon/Blue Cheese.
Dinner
Pork Chop
Meat.

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Protocol Guidelines & Science
Sleep

The majority of testosterone release happens during REM sleep. <6 hours of sleep can drop levels by 15%.

Scientific References:
1. Prasad, A. S. (1996). 'Zinc status and serum testosterone levels.' Nutrition.
2. Pilz, S., et al. (2011). 'Effect of vitamin D supplementation on testosterone levels.' Hormone and Metabolic Research.