Men's Health | Hormone Balancing Diet

This comprehensive nutrition plan is designed to optimize male hormonal health by supporting the delicate balance of testosterone, insulin, leptin, and thyroid hormones. It adheres to strict dietary protocols—including corn-free, gluten-free, soy-free, and sugar-free guidelines—while leveraging the anti-inflammatory power of a Mediterranean-style approach. By eliminating common inflammatory triggers and refined sugars, this diet aims to stabilize blood sugar and reduce metabolic stress, which is critical for maintaining healthy testosterone levels and consistent energy. Your PlexusDx report provides personalized insights into key genes that regulate these processes, such as SHBG (which controls how much testosterone is free and active in your body), PPARG (involved in insulin sensitivity and glucose metabolism), LEPR (linked to appetite regulation and leptin signaling), and DIO2 (essential for converting thyroid hormones into their active form for energy). Understanding these genetic factors helps you tailor your intake of specific nutrients to support your unique metabolic and hormonal needs.

The science behind this program focuses on nutrient timing and composition to regulate hunger hormones like ghrelin and stress hormones like cortisol. Evidence suggests that heart-healthy fats found in olive oil and avocados can support healthy leptin levels, while adequate protein intake is crucial for prolonged satiety and muscle maintenance. Additionally, specific micronutrients play a vital role in endocrine function; for instance, zinc is essential for testosterone synthesis and immune health, while magnesium and vitamin B6 are key for modulating stress and mood. Based on these principles, this plan includes:

Prioritize Healthy Fats: Incorporate omega-3 and monounsaturated fats from olive oil, avocados, nuts, and seeds to support testosterone production and lower cortisol.
Focus on High-Quality Protein: Eat protein regularly, especially at breakfast, to suppress ghrelin (the hunger hormone) and stabilize blood sugar throughout the day.
Boost Zinc Intake: consume zinc-rich foods like seafood, legumes, and oats to support thyroid function and reproductive health.
Magnesium & Vitamin B6 Rich Foods: Include spinach, bananas, potatoes, and seeds to help manage stress, anxiety, and testosterone levels.
Complex Carbohydrates: Choose fiber-rich whole grains, fruits, and vegetables to improve blood glucose control and sustain energy levels without spiking insulin.

To customize this plan further, click the button below to access the PlexusDx meal planning tool. You can easily modify any meal to better fit your taste preferences or specific genetic insights using our "Swap" feature. Just follow these simple steps:

Locate the meal you wish to change.
Click the three dots next to the recipe.
Select “Swap recipe” from the menu.
Choose “Swap” to change just that meal, or “Swap all” to replace it for the entire week.
Keep clicking “Swap” to browse alternatives that automatically match your plan's rules (like gluten-free, soy-free, etc.).

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.

Meal Planning Tool ➜

Diets & Meal Plans