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Professional Nutritional Diet for Boosting Testosterone

This nutrition plan is designed to optimise testosterone production, enhance energy, and support overall male vitality. By focusing on nutrient-dense foods and balanced macronutrients, you’ll create an environment for peak hormonal function and physical performance.

Daily Macronutrient Breakdown

  • Protein: 25–30% of daily calories (supports muscle repair and hormone production)

  • Healthy Fats: 40–45% of daily calories (critical for testosterone synthesis and energy)

  • Carbohydrates: 20–30% of daily calories (provides energy and supports overall metabolism)

  • Fiber: 25–30g/day (supports gut health and hormonal balance)

Meal Plan: Sample Day

Morning (7:00 AM):

High-Protein, Healthy Fat Start

  • 4 whole eggs (cholesterol and healthy fats for testosterone synthesis)

  • 1 avocado (monounsaturated fats, vitamin E, and potassium)

  • 1 tbsp grass-fed butter or ghee (rich in butyrate for gut health and fats for hormones)

  • 1 handful of walnuts (high in omega-3s and antioxidants)

  • 1 cup sautéed spinach in olive oil (magnesium and vitamin K)

  • 1 cup green tea (antioxidants to reduce oxidative stress)

Mid-Morning Snack (10:00 AM)

  • 1 tbsp of EVO-T mixed with juice (magnesium and antioxidants)

  • 1 small banana (natural sugars for quick energy)

  • 1 tbsp chia seeds (omega-3s and fiber for satiety and digestion)

Lunch (12:30 PM):

Balanced Testosterone-Boosting Meal

  • 6 oz grilled salmon or mackerel (rich in omega-3s and vitamin D)

  • 1 medium sweet potato (slow-digesting carbs to fuel energy)

  • 1 cup steamed broccoli and asparagus (cruciferous vegetables regulate estrogen)

  • 1 tbsp olive oil drizzled on vegetables

  • 1 handful of macadamia nuts (high in monounsaturated fats)

Afternoon Snack (3:30 PM)

  • 1 tbsp of EVO-T mixed with juice (magnesium and antioxidants)

  • 1 tbsp ground flaxseeds (lignans and omega-3s)

  • 1 handful of Brazil nuts (selenium for testosterone production)

Dinner (6:30 PM): Nutrient-Dense and Testosterone-Optimised

  • 6 oz grass-fed beef or lamb (zinc, iron, and healthy fats)

  • 1 cup quinoa or wild rice (complex carbs for sustained energy)

  • 1 cup roasted Brussels sprouts with bacon (rich in vitamin K and selenium)

  • 1 tbsp avocado oil (high smoke point for cooking, rich in fats)

Evening Snack (8:30 PM)

  • 1 tbsp of EVO-T mixed with juice (magnesium and antioxidants)

  • 1 tbsp tahini (rich in calcium and healthy fats)

  • Chamomile tea (relaxes the mind and reduces cortisol)

Hydration Guidelines

  • Drink 3–4 liters of water daily.

Supplements to Consider

  1. Vitamin D3: 3000–5000 IU daily to boost testosterone levels.

  2. Zinc: 25–40 mg daily to support hormonal health.

  3. Magnesium: 300–400 mg daily to reduce cortisol and enhance testosterone.

  4. Omega-3 Fish Oil: 1000 mg daily to combat inflammation.

  5. Ashwagandha: 500–600 mg daily to reduce stress and improve testosterone.

Intermittent Fasting (Optional)

Intermittent fasting can enhance testosterone levels by improving insulin sensitivity and promoting fat loss.

16:8 Method

  • Fasting Window (16 hours): 8 PM – 12 PM

  • Eating Window (8 hours): 12 PM – 8 PM

Key Tips:

  • Break your fast with a high-fat, moderate-protein meal (e.g., eggs, avocado, and nuts).

  • Avoid refined carbs and sugars during your eating window.

  • Stay hydrated with water, herbal teas, or black coffee during the fasting period.

Foods to Prioritise

  • Lean Proteins: Eggs, salmon, mackerel, turkey, lean beef.

  • Healthy Fats:

    • Avocado, olive oil, coconut oil, grass-fed butter, ghee.

    • Nuts: Almonds, walnuts, macadamia nuts, Brazil nuts.

    • Seeds: Flaxseeds, chia seeds, pumpkin seeds, sesame seeds (tahini).

    • Fatty fish: Salmon, mackerel, sardines.

  • Complex Carbs: Sweet potatoes, quinoa, oats, wild rice.

  • Vegetables: Broccoli, kale, spinach, Brussels sprouts, asparagus.

  • Fruits: Berries, pomegranates, bananas.

Foods to Limit or Avoid

  • Refined Sugars: Disrupt insulin sensitivity and hormonal balance.

  • Trans Fats: Found in processed and fried foods.

  • Alcohol: Excessive amounts lower testosterone production.

  • Soy Products: Can increase estrogen levels in large amounts.

Benefits of Healthy Fats for Testosterone

Healthy fats are essential for:

  • Cholesterol Production: The building block for testosterone.

  • Hormonal Health: Omega-3s reduce inflammation, which can improve testosterone levels.

  • Satiety and Energy: Fats provide a sustained energy source.

By emphasising healthy fats and following this tailored nutrition plan, you’ll fuel your body to maximise testosterone production, enhance physical performance, and improve overall vitality. Pair this with consistent strength training for long-term success!

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EVO-T_elite SUPERFOOD MIX

Male performance - Energy - Vigour

    • Ashwagandha

    • Tongkat Ali

    • Horny Goat Weed

    • Tribulus Terrestris

    • Fenugreek

    • Maca Root_(Black)

    • Shilajit_(Pure)

    • Support Ingredients - Cocoa, Beetroot, Ginger,Pink Himalayan salt, Black Pepper

    Suitable For

    Vegan, Vegetarian

    Storage

    Store in a cool dry place. Re-seal after use.

  • EVO-T ingredients may help:

    • Support male drive, vitality & daily performance*

    • Support normal testosterone levels & hormonal balance*

    • Support sustained energy, endurance & physical output*

    • Support strength, power & stamina*

    Advisory Information

    Food supplements are not intended to replace a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended usage. Keep out of reach of children.

    Although every care has been taken to keep product information up to date on our website, please always read the information provided on product label or packaging before use.

    The actual results of consuming dietary supplements may differ from those implied. Individuals may respond differently, and the suggested results presume appropriate nutrition and training plan.

  • Nutritional Breakdown for 250g Superfood Mix

    Per Serving (30g):

    • Calories: 34 kcal

    • Protein: 1.2 g

    • Fat: 0.2 g

    • Carbohydrates: 7.1 g

      • Fiber: 2.1 g

      • Sugar: 0.1 g

    • Sodium: 230 mg

    Per 100g:

    • Calories: 113 kcal

    • Protein: 4 g

    • Fat: 0.7 g

    • Carbohydrates: 23.6 g

      • Fiber: 7 g

      • Sugar: 0.3 g

    • Sodium: 765 mg

    • Ashwagandha: A study involving infertile men found that supplementing with 675 mg of ashwagandha extract daily for 90 days resulted in a 17.3% increase in testosterone levels compared to a 3.8% increase in the placebo group.

      pmc.ncbi.nlm.nih.gov

    • Horny Goat Weed (Epimedium): Traditionally used in Chinese medicine, Horny Goat Weed contains icariin, which has been shown to improve erectile function by enhancing nitric oxide synthesis, leading to increased blood flow.

      pmc.ncbi.nlm.nih.gov

    • Maca Root: While maca has not been shown to affect serum testosterone levels, it has been associated with increased libido and improved sexual well-being.

      pmc.ncbi.nlm.nih.gov

    • Fenugreek: Supplementation with fenugreek has been linked to significant increases in testosterone concentrations.

      pmc.ncbi.nlm.nih.gov

    • Tribulus Terrestris: Some studies have reported improvements in erectile function with Tribulus supplementation.

      pmc.ncbi.nlm.nih.gov

    • Beetroot: A systematic review published in the Journal of the International Society of Sports Nutrition concluded that beetroot juice supplementation, rich in inorganic nitrates, effectively increases blood nitric oxide concentrations. This enhancement promotes vasodilation and blood flow, benefiting muscle contraction and potentially improving performance in high-intensity exercise.

    • jissn.biomedcentral.com

    • Cocoa: Research from the Flaviola Health Study demonstrated that regular intake of cocoa flavanols improves endothelial function in healthy individuals. Over a one-month period, participants consuming 450 mg of cocoa flavanols twice daily experienced significant improvements in flow-mediated vasodilation, indicating enhanced blood vessel function and cardiovascular health.

      pmc.ncbi.nlm.nih.gov

    • Ginger: A review in the International Journal of Reproductive BioMedicine found that ginger supplementation enhances testosterone production in males, particularly under oxidative stress conditions. The proposed mechanisms include increased luteinizing hormone production, elevated cholesterol levels in the testes, reduced oxidative stress, and improved antioxidant enzyme activity.

      pmc.ncbi.nlm.nih.gov

    • Tongkat Ali: Multiple human studies suggest Tongkat Ali supplementation may help improve total testosterone levels, particularly in men experiencing age-related hormonal decline or stress-related suppression.

      A 2022 systematic review and meta-analysis of clinical trials concluded that Tongkat Ali supplementation showed significant improvements in total testosterone levels in men, especially those with hypogonadism or lower baseline testosterone.

      Study Links:

      https://pubmed.ncbi.nlm.nih.gov/36013514/

      https://pubmed.ncbi.nlm.nih.gov/21671978/

      May Improve Libido & Sexual Performance

      Tongkat Ali has traditionally been used as a male libido and reproductive support herb.

      A 6-month randomized controlled trial found that Tongkat Ali supplementation combined with training improved erectile function and increased testosterone levels in ageing males.

      Study Link:
      https://pubmed.ncbi.nlm.nih.gov/33541567/

  • The Testosterone Morning

    EVO-T · Hormone Support

    • 1 scoop EVO-T (5–10g)

    • 200ml pomegranate juice

    • 1 banana (insulin spike for Creatine uptake)

    • 1 tbsp almond butter (fat for fat-soluble absorption)

    • 100ml whole milk or oat milk

    • Small handful of ice

    Blend everything together. Drink within 20 minutes of making. The pomegranate-banana-almond butter combination optimises absorption of testosterone-support compounds, fat-soluble vitamins, and Creatine simultaneously.

  • Each 250g pouch offers between 20-30 servings depending on personal use.

  • Natural

  • UK Shipping: Your order will be dispatched via Royal Mail Signed For service, ensuring delivery within 2-3 working days after processing.

    Pre-Orders: Once in stock pre-orders are shipped Royal Mail tracked and singed for next day delivery.

    International Shipping: Once your order has been processed, it will be shipped via an international tracked service, with delivery times varying by destination.

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A black dog with a blue and white dog pad resting on a blue rectangular object.
  • Numerous dried roots or twigs scattered on a surface.

    Ashwagandha

    Clinically shown to support testosterone levels, reduce cortisol, and improve strength, recovery, and male sexual health.*

  • Close-up of fertilized ant nest in the soil.

    Shilajit

    Shown in human studies to significantly increase total and free testosterone while supporting cellular energy.*

  • Close-up of green and purple patterned leaves in a garden setting.

    Horny Goat Weed

    Horny goat weed (Epimedium spp.) is a botanical that has been used traditionally in Chinese herbal practices for centuries.

  • Close-up of black radishes with roots and soil attached

    Maca Root

    Particularly black maca, has been studied in human clinical trials for its effects on sexual desire, libido, and sexual function.*

  • A basket filled with fresh green herbs including basil and other leafy greens.

    Fenugreek

    Clinical analysis finds fenugreek extract supplementation is associated with significant effects on total serum testosterone in men across multiple randomised trials.*

  • Close-up of a small green plant with tiny yellow flowers growing among rocks and fallen leaves.

    Tribulus Terrestris

    Clinical trials show tribulus supports sexual function and male performance, it has traditionally been used to support libido and vitality in men. Research also suggests it may help support overall reproductive health and wellbeing.*

  • Tongkat Ali

    Tongkat Ali is a traditional herbal extract widely used to support natural testosterone production, male vitality, energy, and performance.*

SUPPORT INGREDIENTS

-

SUPPORT INGREDIENTS -

  • Close-up of roasted cacao beans covering the entire frame.

    COCOA

    Contains flavonoids that improve heart health and blood circulation, Increases serotonin levels and improves mood.*

  • A close-up of fresh red beets with green and pink leaves.

    BEETROOT

    Improves blood circulation and oxygen delivery, Promotes cardiovascular health, which is crucial for overall male vitality and energy.*

  • Close-up of fresh ginger roots with light brown skin and knobby texture.

    GINGER

    Helps support healthy digestion and nutrient absorption, naturally rich in compounds that contribute to overall wellness and resilience*

  • Close-up of pink Himalayan salt crystals.

    Pink Himalayan Salt

    Contains essential minerals that support hydration and muscle function, improving physical stamina*

  • Close-up of black peppercorns.

    BLACK PEPPER

    Commonly included to support the absorption and bioavailability of key ingredients, helping you get more from your daily supplement.*

Natural supplements designed to help support male performance and vitality. Our formulas combine modern research with time-tested superfoods used in Ayurvedic and Asian traditions, creating powerful blends that work with your body, not against it. Each product is carefully developed to support energy, performance, and consistency. Whether you're training hard, focusing on your career, or prioritising your health, our male focused supplements are formulated to help you perform at your best, both physically and mentally.
“STRONG MEN CREATE GOOD TIMES, GOOD TIMES CREATE WEAK MEN, WEAK MEN CREATE BAD TIMES, BAD TIMES CREATE STRONG MEN”

TAKE THE PERFORMANCE ASSESSMENT

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Not because they lack discipline.
But because key areas of their lifestyle are quietly working against them.

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