🌱 PLANT-BASED STRATEGY TO BOOST TESTOSTERONE Testosterone isn’t just about muscle. It’s about clarity, confidence, energy, and drive. Low testosterone can lead to brain fog, fat gain, poor sleep, anxiety, and lack of motivation. Here’s how to unlock it using plants: ✅ 1. Eat for Minerals - Zinc: pumpkin seeds, sesame seeds, quinoa, hemp seeds - Magnesium: dark leafy greens, cacao, avocado - Boron: raisins, dates, prunes - Choline: sprouts, quinoa, amaranth, cruciferous vegetables - Iodine: sea moss, kelp - Iron + B12 (support testosterone indirectly): spirulina, nettles, dandelion ✅ 2. Prioritise Healthy Fats Testosterone is built from cholesterol. Even plant-based, you need anabolic fats: - Coconut products - Avocado - Walnuts - Flax and hemp seeds - Olive oil - Cacao ✅ 3. Support Your Liver The liver regulates hormone metabolism. Keep it clean. - Bitter herbs: dandelion, burdock, milk thistle - Hydration: lemon water, cucumber juice - Avoid: seed oils, soy, alcohol, and processed sugar ✅ 4. Train Hard, Sleep Deep - Lift weights or bodyweight resistance - Sprint or high intensity training 1–2 times a week - Sleep before midnight - Fasting and cold exposure help too ✅ 5. Herbal Support for Testosterone - Tongkat Ali - Ashwagandha: reduces cortisol, boosts strength and libido - Nettle root: binds SHBG (Sex Hormone Binding Globulin) to free up testosterone - Pine pollen: plant testosterone analog - Sarsaparilla: supports male hormone production - Maca: adaptogen, enhances energy and libido 🥗 SAMPLE PLANT-BASED TESTOSTERONE MEAL PLAN Upon Rising: - Warm lemon water with sea salt - 1 tbsp sea moss gel + ashwagandha tincture Breakfast: - Hemp protein smoothie with banana, dates, cacao, walnuts, and pumpkin seeds - Sprinkle maca and cinnamon Lunch: - Quinoa bowl with chickpeas, sautéed spinach, red onion, avocado, olive oil, and tahini - Bitter greens salad with dandelion, rocket, and lime