Men... This One's for You

When it comes to health, men have a lot to think about. Elevated cholesterol and triglycerides, hypertension, heart disease, elevated PSA and other prostate problems, low libido, low immunity, heartburn, a growing mid-section, aches and pains, poor sleep and high stress.  At the root of most of these health challenges is low testosterone.

Naturally as men age, testosterone levels drop and estrogen increases which can trigger a cascade of undesirables. Ever wonder why some men develop breasts, a growing belly and a shrinking _____?!   Testosterone levels begin to drop when men hit their 20’s and according to Brad King in The Beer Belly Blues,

“the presence of excessive estrogen inhibits the production of natural testosterone, which in turn reduces muscle mass, leads to prostate problems, a low libido, erectile dysfunction and in some cases cancer. In fact, it is well known that men can produce more estrogen than women by retirement age.”

Estrogen becomes elevated due to the consumption of excess sugar and refined carbohydrates, alcohol, soy intake (especially hydrogenated soybean oil found in many processed packaged foods), environmental toxins (xenoestrogens -  found in shampoo, shaving cream, after-shave, antiperspirant, to name a few) and elevated insulin (which gets elevated as a result of skipping meals and taking in too much sugar, alcohol and coffee). The good news is there is a great deal we can do with the power of foods to increase testosterone, improve so many of men’s health challenges and to help keep the testosterone: estrogen ratio in better balance.

1.       Consume clean, lean, quality protein at every meal (whey protein isolate or hemp protein powder, free-range eggs, lean poultry free- from hormones and antibiotics, grass-fed beef, bison and other wild game meat, lamb, wild-caught fish, seafood and legumes. Protein is high in zinc, B-vitamins and amino acids which is important for the production of lean muscle mass, testosterone, neurotransmitters in the brain and energy.

2.       Increase zinc rich foods as zinc is essential for the production of testosterone and haven’t you heard… “zinc for your dink!”. Consume raw unsalted pumpkin seeds, 100% natural pumpkin seed butter, sunflower seeds and sunflower butter, grass-fed beef or bison, oysters and other seafood, wheat germ, spinach and mushrooms.

3.       Increase essential fats in the diet to keep you satisfied, satiated, free of cravings, and to produce good cholesterol, feed and fuel the brain, balance insulin (which helps keep estrogen in check) and to lubricate the joints. Consume raw nuts and seeds, nut butters, extra virgin olive oil, avocado, olives, hemp seed, hemp oil, ground flaxseed (pulls excess estrogen out of the body), chia seeds, salba seeds, coconut oil, organic butter or clarified butter, and therapeutic omega 3 supplements.

4.       Eat your cruciferous vegetables – broccoli, Brussels sprouts, cabbage, cauliflower, kale, Swiss chard and watercress. The Indole-3 Carbinol (I3C) found in these vegetables helps to pull out bad estrogen in the body which can help maintain safer estrogen to testosterone levels. They also help to prevent prostate cancer and support liver detoxification.

5.       Eat Lycopene for prostate health. Cooked tomatoes are a great source, including tomato sauces, tomato paste and tomato soup. Grapefruit, guava, papaya and watermelon are also high in lycopene.

6.       Exercise – resistance (weight) training combined with cardio is the power combo workout that will increase endurance but also be the key for increasing and maintaining muscle mass and burning body/belly fat.

7.       Have a purpose. So much of a man’s identity, strength, confidence and manhood are tied into what they do. The more you do what you love, stay inspired and have a purpose, especially when you retire, the more “spiritual” testosterone there is.

8.       Supplement. The truth is we can’t get enough of the good stuff from our food and with mineral depleted soils, high stress and a toxic environment we need extra help from high quality supplements. There are excellent options for men depending on your specific health challenges and goals. There are prostate blends, libido blends, energy blends, heart support, Maca, adrenal support, multi vitamins, protein powders, digestive support, etc. But the key is to know what is right for you.

Men, don’t wait for the wake-up call – be proactive and preventative. Book a consult with me ( or 403 245-2611) to ensure your nutrition and supplements are customized and tailored for you so that you can be on top of your game and take charge of your Kingdom!

Yours in health,



Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.