Optimising Testosterone Naturally as a Midlife Dad | My 5-Pillar System | Part 2 of 5

Pillar 2: Fuel - The 80/20 Nutrition Protocol

Aug 11, 2025

Welcome to issue #005 of the MIDLIFE PRIME. Each week, I send one empowering essay to help you build muscle and healthspan to own your prime.

I was always convinced that testosterone optimisation meant loading up on "man foods" - lots of red meat, steak for breakfast, protein shakes, and whatever the latest fitness influencer was pushing.

But here's what I've learned through testing my own levels while navigating real life with three kids, a business and chaotic life in general… it's not about eating stereotypical masculine foods or following extreme protocols.

It's about understanding the specific nutrients that support testosterone production and getting them from foods that actually fit into a balanced life.

Here's part two...

What I'm Optimising

Right now, I'm obsessing over what I call "hormonal nutrition" - the specific foods and eating patterns that directly support testosterone production without requiring me to become a monk.

I'm not talking about trendy diets or elimination protocols. I'm talking about understanding which nutrients your body actually needs to manufacture testosterone efficiently, and how to get them through real food.

I've been tracking how different foods affect my energy, recovery, and morning wood quality (yes, I track that - it's a reliable indicator). It’s not scientific but I find it’s a good indicator of what’s working and what’s not.

How I know my testosterone is optimised (without testing):

These are the everyday indicators that in my opinion tell me my hormonal nutrition is working:

Waking up with natural energy (not dragging myself out of bed)
Consistent morning erections 4-5 times per week
Feeling mentally sharp and decisive throughout the day
Maintaining muscle mass without excessive effort
Solid sleep with fewer night wakings
Competitive drive and motivation for challenges
Stable mood without afternoon crashes
Quick recovery between training sessions

What I'm Learning

The macro revelation:

Testosterone is made from cholesterol. Yet for decades, we’ve been told to avoid dietary cholesterol and fat.

I regularly add quality fats to meals and don’t fear high quality cholesterol-rich foods and my testosterone levels are optimised.

The timing insight:

I written before about men eating like teenagers - cereal for breakfast, sandwich for lunch and a big dinner. But testosterone production peaks in the morning.

So, I like to ensure adequate intake of certain nutrients throughout the day for testosterone support.

Eating protein and fat in the morning while keeping carbs moderate throughout the day also makes a big difference to my energy patterns.

The quality vs quantity shift:

I used to obsess over macro targets and calories. Now I focus on nutrient density and food quality.

Organic, grass-fed, pasture-raised, wild-caught, isn’t just marketing fluff - these foods contain higher levels of the specific nutrients your hormones need, reduces your exposure to hormone disrupting chemicals and have a better omega 6 to 3 ratio which helps reduce inflammation (ideal ratio is 5:1 or better - in favour of more omega 3).

My 80/20 approach to organic:

I don’t buy everything organic. For animal products I always buy organic, as this give me confidence in the quality, ratios, and food of my food (also welfare).

For the rest, I focus on the "Dirty Dozen" - the foods highest in pesticide residues, if on the list I try to buy organic. Not perfect but it’s realistic.

The micronutrient reality:

These are the key nutrients for testosterone production:

Protein/Amino Acids - Building blocks for testosterone synthesis and muscle maintenance.
Zinc - Essential for testosterone synthesis and enzyme function.
Vitamin D - Acts like a hormone, directly influences testosterone production.
Magnesium - Required for over 300 enzymatic reactions including hormone production.
Healthy Fats/Cholesterol - Testosterone is literally made from cholesterol.
Vitamin K2 - Works with D3 for optimal hormone function.
Boron - Increases free testosterone by reducing SHBG.
Selenium - Antioxidant protection for hormone-producing organs.
B Vitamins (especially B6) - Support overall hormonal pathways.

Getting them from whole foods is far more effective than supplements. Your body absorbs and uses nutrients from real food much better than synthetic versions, plus you get co-factors and compounds that enhance absorption.

My mistake:

A few months ago, my test results showed a huge increase in my Sex Hormone Binding Globulin (SHBG). This reduced my free testosterone levels to less than optimal.

By inputting those results and the various diet changes I made post-sample into AI - I was able to identify these three problems:

Drinking too much coffee (4/5 cups instead of just the one)
Adding fenugreek to my protein smoothie (originally thought it helped boost testosterone)
Higher consumption of flaxseed (for inflammation benefits)

Re-balancing these, I have now managed to re-optimise my hormone levels.

Ways I'm Implementing

My current eating structure:

Morning: High-protein, high-fat breakfast with small amount of carbs. This fuels testosterone production when it's naturally highest.

Midday: Moderate protein with vegetables and small amount of carbs. I avoid heavy carbs that would crash my afternoon energy.

Evening: Moderate carbs with protein and vegetables - enough to support recovery and sleep without overdoing it.

Training/non-fasting days: I time high carb meals around my workouts - sometimes before for energy, more after for recovery. This supports performance without affecting daily hormone production patterns.

Easy morning meals:

3 eggs scrambled with spinach, half avocado, handful of berries.
Full-fat Greek yogurt with nuts, seeds, and small amount of honey.
Smoked salmon, scrambled eggs, slice of sourdough toast.
Protein smoothie with hemp seed protein, almond milk, berries, almond butter, spinach, coconut oil. I’ll add a banana if post or pre-workout.
Omelette with cheese and vegetables, small side portion of overnight oats.

Easy midday meals:

Grilled chicken salad with mixed greens, olive oil dressing, nuts and sweet potato.
Beef and vegetable stir-fry with small portion of wholegrain rice.
Tuna/salmon/sardine salad with avocado, mixed vegetables, nuts, slice of wholegrain bread.
Leftover dinner portion with added green salad.
Soup with protein (lentil, chicken, beef) and slice of quality bread.

Easy evening meals:

Grilled salmon with roasted vegetables and quinoa.
Lean beef with steamed broccoli and sweet potato.
Chicken thighs with roasted root vegetables.
Fish with mixed vegetables and small portion of pasta.
Homemade chilli with beans and small portion of rice.

Testosterone supporting foods:

Protein/Amino Acids - lean beef, chicken breast, salmon, eggs, Greek yogurt, cottage cheese, lentils etc.

Zinc - oysters, beef liver, pumpkin seeds, lamb, cashews, chickpeas, dark chocolate etc.

Vitamin D - fatty fish (salmon, mackerel), egg yolks, mushrooms (UV-exposed), dairy, sardines, tuna, beef liver etc.

Magnesium - dark leafy greens, pumpkin seeds, dark chocolate, avocados, nuts (almonds, cashews), legumes, whole grains etc.

Healthy Fats/Cholesterol - eggs, grass-fed beef, wild-caught salmon, avocados, nuts (walnuts, macadamias), olive oil, full-fat dairy etc.

Vitamin K2 - natto, hard cheeses, egg yolks, chicken liver, fermented dairy, butter, sauerkraut etc.

Boron - almonds, avocados, raisins, peaches, red grapes, apples, pears etc.

Selenium - Brazil nuts, tuna, sardines, eggs, sunflower seeds, mushrooms, chicken etc.

B Vitamins - beef liver, nutritional yeast, salmon, eggs, leafy greens, legumes, whole grains etc.

Simple meal timing:

I also eat within 2 hours of training (protein and carbs for recovery) and stop eating 3 hours before bed (better sleep quality). Nothing revolutionary, but consistency matters more than perfection.

My 80/20 Insight

Getting these 3 fundamentals right consistently:
Protein at every meal (especially breakfast) - 30/40g to start the day sets my hormonal tone.
Include quality fats daily - My body literally makes testosterone from cholesterol and fats.
Eat mostly whole foods - Nutrient density beats calorie counting every time.

That's it… no counting, no restrictions, no stress. I still have pizza with the kids and beer with mates occasionally. If I try to eat perfectly, this usually ends up with binging or giving up for days.

When I master the basics and stick to them most of the time I get better results long-term while enjoying my life.

Until Next Time

Remember: Testosterone is made from the food you eat. Give your body the right raw materials, and it will respond accordingly.

Next week: Pillar 3: Training - Maximum Impact and Minimum Time - The training methods that actually raise testosterone.

What's your biggest nutrition challenge? Hit reply or leave a comment👇

Pillar 1: Foundation - Measure, Mindset, Move Forward

https://midlifeprime.substack.com/p/optimising-testosterone-naturally-part-1

References:

Al-Dujaili, E., & Smail, N. (2012). Pomegranate juice intake enhances salivary testosterone levels and improves mood and well being in healthy men and women. Endocrine Abstracts, 28, P313. https://www.endocrine-abstracts.org/ea/0028/ea0028p313
Prasad, A. S., Mantzoros, C. S., Beck, F. W., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344-348. https://doi.org/10.1016/s0899-9007(96)80058-x
Lane, A. R., Duke, J. W., & Hackney, A. C. (2010). Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training. European Journal of Applied Physiology, 108(6), 1125-1131. https://doi.org/10.1007/s00421-009-1220-5
Longcope, C., Feldman, H. A., McKinlay, J. B., & Araujo, A. B. (2000). Diet and sex hormone-binding globulin. The Journal of Clinical Endocrinology & Metabolism, 85(1), 293-296. https://doi.org/10.1210/jcem.85.1.6291
Volek, J. S., Kraemer, W. J., Bush, J. A., Incledon, T., & Boetes, M. (1997). Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Clinical Endocrinology and Metabolism, 82(11), 3570-3576. https://doi.org/10.1210/jcem.82.11.4323
Wang, C., Catlin, D. H., Starcevic, B., Heber, D., Ambler, C., Berman, N., Lucas, G., Leung, A., Schramm, K., Lee, P. W., Hull, L., & Swerdloff, R. S. (2005). Low-fat high-fiber diet decreased serum and urine androgens in men. The Journal of Clinical Endocrinology & Metabolism, 90(6), 3550-3559. https://doi.org/10.1210/jc.2004-1530

Disclaimer: The contents of this email is provided from my own personal learnings and experiences and is for informational and educational purposes only and do not represent medical guidance or professional healthcare services. This information should not be relied upon for medical diagnosis or treatment decisions. Anyone requiring specific medical advice should contact a licensed medical practitioner.