THE TRT Diet for Men

Today we want to discuss the optimal TRT Diet. (Testosterone Replacement Therapy)

The Benefits of an Optimal TRT Diet

Jay has authored the MOST AUTHORITATIVE book ever written on TRT.

If you’re a man already using or even contemplating using TRT, these articles and podcasts are REQUIRED READING and LISTENING.

For the guys already under the care of an endocrinologist or life extension physician, we offer some dietary rules to maximize the effectiveness of your TRT therapy.

If you’re a regular reader of this site, you know we’ve already discussed daily protein requirements, along with manipulating your insulin levels to maximize fat loss and muscle gain. Understanding these principles, should allow you to understand what were about to recommend regarding an optimal TRT Diet.

As always, make sure you understand your goal while using Testosterone Replacement Therapy.  Once your specific goal is defined it’s important to adhere to the following:

  • DON’T DRINK ALCOHOL AT ALL.   Even alcohol in moderation will lessen the effects of HRT.  Alcohol increases estrogen which is a big no-no when undergoing TRT.
  • Kill SUGAR COMPLETELY and minimize Replacement Sugars.  After eating sugar Testosterone levels decrease due to the release of insulin from the pancreas.  The human body doesn’t need sugar.  The rare exception is simple sugars immediately after an intense weight training session.  Other than consuming immediately post workout-eliminate them from your life.
  • Make Sure you consume a lot of Essential Fatty Acids (EFA’s).  You already know UDO’s and MCT Oil are great to throw in your protein shakes and on your salads. Coconut oil is also great to cook your food with. You can also consume monounsaturated fats found in nuts, olives, olive oil and avocados.  Research suggests polyunsaturated fats lower testosterone levels, while monounsaturated and some saturated fats raise T levels.  A diet high in EFA‘s will help to keep your body in a state of positive nitrogen retention ensuring your TRT dose is maximally utilized.
  • Eat animal protein including poultry, beef and fish. Red meat is particularly good due to its levels of saturated fat and zinc, a mineral associated with higher Testosterone levels.  If you can afford it, buy grass fed organic meats as they usually lack the chemicals and other estrogenic bi-products found in most grocery store meats.   
  • Consume cruciferous vegetables. Eating Broccoli, Cauliflower and Cabbage will help rid the body of excess estrogen. Cruciferous vegetables are high in indole-3-carbinol which is an estrogen lowering food compound.  These veggies are also high in fiber which help with weight control and body fat loss.
  • Supplement with Magnesium preferably in the form of Bone Up.  Magnesium can significantly increase Free Testosterone levels in men.  The calcium hydroxyapatite found in Bone Up improves bone mineral density and strengthens ligaments and tendons at the same time.
  • Supplement with a Liver Protectant. We recommend Tyler’s Liver Detox.  Any type of Hormone Therapy can put undue stress on the liver.  Combine that with the harm men face living in large coastal population centers where they are continually bombarded by phytoestrogens from the air, plastics and processed food.
  • Drink Water and preferably a Gallon or more per day.  Stop drinking soda as the carbonic and phosphoric acid is HORRIBLE on your digestive track.  It also plays havoc on your gums and tooth enamel.  Drinking lots of water ensures proper metabolic functioning.
  • Supplement with a quality Prostate Health Protectant.  Even though the prostate risks are overstated when on clinical dosing protocols of TRT, it’s always better to be safe than sorry.  Why not cover all your bases with the strongest OTC supplement on the market today.
  • Make sure you get VITAMIN D thru sun exposure.   Yes you heard that right.  Get out in the sun for 10-20 minutes 3-4 days per week or visit a tanning salon that offers beds minimizing/avoiding harmful UV spectrum rays.  Vitamin D is CRUCIAL to the formation of the sperm cell and to the production of natural and free testosterone.


If you are a man using TRT (Testosterone Replacement Therapy), following these dietary guidelines will ensure your experience is productive and positive.

Because the world is awash with normal people, many have been led to believe TRT is unhealthy and dangerous.  These same folks will support their opinion with recent studies from the Harvard Medical Review proving Testosterone therapy causes Heart Attacks.  Because we don’t feel the need to address any comment similar, we  STRONGLY RECOMMEND you read this.

If that doesn’t challenge your mainstream media induced thought patterning, nothing ever will.

As with everything we discuss, we need your opinion to tell us how we’re doing.

Be the BEST YOU at Any Age!

  • XCSkierBen

    This is excellent Jay. Thank you very much. Very concise. I am going to cut and paste this into a document, then make a PDF so I can review it daily.

    You do good work!

    P.S. The VPX is working wonders. Thanks!

  • Ricky Vaughn

    Great article. I’m afraid that the winter is taking a toll on my health with the lack of sunlight. By the end of winter I have lost a good amount of sex drive. When I get outside in June I feel it come back and I have more energy and inspiration to workout.

    Should I hit a tanning salon or something during winter if I can’t plan a beach getaway?

    • Absolutely Ricky! I don’t know where you live but there are high end tanning salons which offer NO BURNING UV RAYS. Truly you get sun exposure and no burn or red discoloration on your skin. It’s sad the phobia and outright fear most people have about exposure to the sun. Should be an upcoming blog topic to dispel the misconceptions.

      • Ricky Vaughn

        Thanks for the feedback, will definitely look into this. Cheers!

      • M G

        Lots has soy. Your recommendation contradicts themselves. Which is more important? UDOs or avoid soy?


    If you squint, you can see that the graphic at the top was created by ArtOfManliness for their excellent article, “How to Increase Testosterone Naturally”.

    Very easy to get levels up to 800 ng naturally by following this advice. No paying a doctor to jam cylinders into your ass necessary (unless you’re 70 or you’ve lost a ball in an industrial accident).

    • Jay Campbell



      Jay Campbell
      Distinctively Digital

      • Bro….you are a laughable douchebag. My iPhone hiccuped and I posted that comment by accident.

        But now since you wrote two ABSURD comments in a row I will do what is necessary.

        You are a limp dick Beta Male. You know nothing of which you write about or discuss. If you would like to challenge me to an open debate about the topic, I will meet you anywhere and EVISCERATE YOU.

        You would also not say any of the things to my face because I would severely incapacitate you within a matter of seconds. I will allow you to retort now as you hide behind your keyboard.

        Oh wait a minute-let me attack your logic errr nonsense. Who the fuck wants to live at 800 natty test? #normalpeople do.

        You wouldnt ever understand the difference though. I am sure you are needle phobic-scared of side effects etc. Go back under your rock bro.

        Remember this is my site and I will moderate your shit if/when I want. For now I will leave it up to see what kind of game you have in retaliation to me calling your BITCHASS OUT!

        • DavidSNESGAMER

          and i’d always thought roid rage was just a myth

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  • Dead Vargas

    Incredible, Jay! The best post about optimizing T levels through food! Thank you man!

  • Timmy Jimmy

    It’s not very sunny where I live. I trust vitamin D3 pills would give the same benefits you listed here?

    • ABSOLUTELY POSITIVELY NOT! Sorry to tell you brother. There is a very dark side the Medicine Profession doesn’t want you to know about not receiving enough sunlight. It doesn’t take a genius to look around and see where the highest suicide rates are highest per capita world wide. Areas that are gloomy. Also SAD (Seasonal Affective Disorder) which is just a silly name the Establishment has made up for people who aren’t exposed to enough sunlight is also widely diagnosed in the same areas. Sunlight is critical to optimal health and a vigorous lifestyle. Please understand I’m not saying you need to run out and start tanning yourself for a couple of hours a day. All things in moderation but the utter nonsense and hyperbolic phobia people have about sunlight and uv radiation exposure is HOGWASH. Look around the earth. Without sunlight for 10 Days we’d be extinct as a species. Well -not all the species here but homo sapiens sapiens would be gonzo.

      • Timmy Jimmy

        Thanks for the in-depth reply! Guess I’ll have to start visiting the local tanning salon to get my healthy intake. Thanks for running such an awesome site too.

  • Bullseye

    “There has been recent research showing catechins found in Green Tea lower serum and free testosterone.” I drink green tea as an alternative to coffee, so this is very interesting, would you happen to have any links to studies on this Jay? I had a google around but can’t find any scientific papers on it.

  • Dead Vargas

    Jay, I supplement with theanine, which is a GT extract, every morning. I take 200mg as it is a nootropic. The GT restrictions apply to consuming a theanine pill?

    • I think you are good my brother. Don’t see much of a risk there. But as always…tell us what you find. Measure blood and be in the know at all times.

  • bear

    What about spring water from plastic bottles? How much of a contributor is this to increasing estrogen levels?
    On another note, I read an article recently on laundry detergent and how many of the mainstream “unnatural” brands have chemicals in them that are major endocrine disruptors. The “natural” brands don’t appear to cause this issue. Article link is here:
    It seems there are many fronts we have to fight in order to maintain normal healthy T levels

    • That is correct-why supplemental T is best adjunct therapy against everything. Estrogen is everywhere.

  • Mantis Mainomai

    Good article, though you made a mistake with Essential Fatty Acids. Essential Fatty Acids or EFAs is just another name for Polyunsaturated Fatty Acids or PUFAs. They were called ‘essential’ because our body does not produce them, and thus we only obtain them through food. However they are not actually essential per se, and indeed, as you say of PUFAs, they “lower testosterone levels”. EFAs are PUFAs.

    Keep eating those Saturated and Monounsaturated fats, but though they may be essential in the sense they are good for you and your testosterone levels, they are not ‘Essential Fatty Acids’ in the way PUFAs are, to say that your body can’t produce them itself.

    (I don’t know about monounsaturated, but your body can produce it’s own saturated fats as necessary, from carbs and resistant starch.)

    As for PUFAs being essential, well, perhaps technically, but you can’t actually avoid them if you, y’know, eat food, and it is hard to be deficient in them, (despite what you linked). At best, try to have a good balance of Omega 3:6, but it’s better to lower your intake of O6 than raise intake of O3. They may have some benefits, so no need to try to throw them out entirely, and most importantly, just stop eating industrial seed oils. Foods naturally containing O6 tend to contain Vitamin E as well, which is good for you and minimises the negative effects of the oil.

    Now I’m sure Ray Peat ain’t perfect, but he gives an interesting perspective compared to a lot of both mainstream and paleo health writers. His ideas are also quite explicit about raising testosterone and lowering oestrogen, so they may be of value.

    • Thanks for your comment but I definitely didn’t make a mistake as you phrased it. Essential Fatty Acids are exactly that.
      I honestly don’t know what you’re talking about when you say “its hard to be deficient in them”. Have you seen a normal American diet? I’m not a Paleo Health Writer and I definitely don’t rep the mainstream either. My thoughts are my own and they aren’t based on made up ideas or opinions. I would ask you read a bit more here before you come on my site and call me out-especially when you are not the least bit correct with your commentary.

      • Mantis Mainomai

        “Only two fatty acids are known to be essential for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid).”

        Above quoted from the Wikipedia link.

        These are both Polyunsaturated Fatty Acids, and Polyunsaturated Fatty Acids are those which you yourself claimed to LOWER testosterone, in your original post.

        And then you speak of the necessity of Essential Fatty Acids, helping to ” ensure your TRT dose is maximally utilized.”

        But Essential Fatty Acids ARE Polyunsaturated Fatty Acids. All of the listed “Essential Fatty Acids” from your Wiki link are PUFAs, Omega 6 or 3.

        Americans may have in general a poor balance of O3:O6, but how can Americans be deficient in EFAs when they get huge amounts of Linoleic Acid in those vegetable oils their fast foods are all fried in? To be deficient in EFAs one would have to eat an essentially fat free diet, for even sources of saturated fat have some PUFAs.

        And you listed MCT Oil and Coconut Oil as being beneficial, both being NON-essential Saturated fats. Monounsaturated fats are also not counted as Essential Fatty Acids.

        As for any benefits to be found in high quality supplemental oils such as some fish oils or the UDOs you use an example, one would presume it has more to do with the Vitamin A and D found in fish oil, or Vitamin E found in vegetable oils. However, the low quality fish oil most Americans supplement for O3, or the low quality vegetable oils most Americans get their O6 from in nearly every meal of the day, are damaging and lower testosterone.

        Thus I maintain you did make a mistake.

        I’m not sure if you read any of the links, but here is the best one again, giving the most straightforward introduction.

        Thanks for your polite reply. I do believe I found an inconsistency in your claims, and urge you to look into it.

        • Hey Mantis! Because you went to such remarkable depths to prove I’ve made an error (even though you’re really arguing semantic concepts), I’ll just say that in part what you say is correct and my original post had some over generalizations/errors about EFA’s as they are truly defined. Please keep reading the site and thanks for your contribution. Please keep me honest whenever possible. Enjoy your weekend!

  • Jeff

    I admitted to my Dr. That ive been taking testosterone illegally . He wants to prescribe it to me legally , so he told me to stop taking it , let my T levels fall ,and go get blood work . How long should i wait till after my last shot , to get blood work , so ill have the lowest T level ?

    • Hi Jeff! Thanks for your question. Need to know the type of Test you were/are using and also the weekly dosage. Happy to answer better once you provide those data points.

      • Jeff

        Hi sorry , i was taking enanthate , just around 1 cc a week . It seemed to be just enough to keep me a bit stronger and more sexual . Im 42 yrs old , i been taking it for a bout 10 yrs , on and off,and a little more steadily about the last 4 yrs .

        • 1cc is what mg dosage? Notice a pattern here? 🙂

          If your dosage is 200mgs per cc-then 12-17 Days after is all you really need to wait to have sub optimal levels.

          If your dosage is 100mgs per cc then 10-14 days should do the trick.

          Let me know how everything goes. Happy to help in any way we can!

          • Jeff

            Oh right , i forgot about the mg per cc , lol . But im pretty sure its 200mg . Ill double check later ,but thanks again for your input . Your very knowledgeable and i appreciate your intrest . Ill definitely keep you posted .

  • Dave Dunhaveit

    Hi, does this apply to primary hypogonadism too?
    Lots of useful info here too, which i could use to optimize everything 😀

    • Hi Dave!

      Thank you for your email. It definitely does. Please keep reading the site and make sure to check out all of our Hangouts/transcripts as there is TONS of useful information. The book is coming soon too. You will love that!

  • Does black tea have the same effect as green tea on testosterone?

    • Hey Jacob: Great question. I’m going to change that portion of the blog as the effect I wrote about was only duplicated in one study that I know of. I honestly don’t think Green Tea or any tea for that matter will negatively impact T levels to the level that men on TRT would need to worry.

      • As always, thanks for taking the time to answer our questions.

  • M G

    The UDO’s you recommend contains soy

    • What doesn’t have Soy in it? Honestly almost everything does.

      • M G

        Great! Thanks for the clear response.