In a world full of flashy fads and conflicting health advice, Live It Up is here to cut through the noise and bring clarity to the conversation around men’s wellness. Whether you’re chasing peak performance at the gym, dialing in your nutrition, or just trying to feel your best day to day, this article is your blueprint for sustainable strength—mind, body, and beyond.
We’re diving into the real deal behind some of today’s biggest wellness questions.
No fluff. No fear-mongering. Just smart, science-backed info and realistic options to help you live it up every single day. Let’s break it down.
Plant-Based Diets and Men’s Testosterone—What’s Fact vs. Fiction? Wondering if switching to a plant-based diet could impact testosterone levels in men? This question has sparked much debate, with many myths circulating about the effects of plant-based eating on male hormones. From concerns about soy to the relationship between diet and muscle gain, the answers aren’t always clear. Find out below what the research says and uncover the truth behind common misconceptions about plant-based diets and their impact on testosterone.
Does switching to a plant-based diet really lower testosterone levels in men?
Whether already following a plant-based diet or considering switching to one, plant-based diets do not lower testosterone levels. Several studies have shown no difference in testosterone levels when comparing men who follow a plant-based diet vs. one that contains meat and that soy does not affect male reproductive hormones, including testosterone.
What are the most common myths surrounding soy and male hormones?
Common myths surrounding soy include that it lowers testosterone levels and that it contains estrogen, which will feminize men. While soy contains phytoestrogens, which are similar in structure to estrogen, they have a weaker effect and do not have feminizing effects Another common myth is that soy consumption increases the risk for prostate cancer, which has also been debunked through extensive research
Which plant-based foods can actually help support healthy testosterone levels?
Magnesium-rich foods like leafy greens, beans, and quinoa and zinc-rich foods like beans, legumes, nuts, seeds, and tofu are essential for testosterone production. Healthy fats like avocados, nuts, and seeds support hormone production. And cruciferous vegetables like broccoli, cauliflower, and brussel sprouts contain compounds that may help balance estrogen levels, indirectly supporting testosterone.
Can a plant-based diet support muscle gain and strength training goals for men?
Yes, it is possible that a varied and well-planned out plant-based diet can support muscle gain and strength training goals. To see these benefits, it’s important to incorporate resistance training and consume adequate leucine amounts, the primary amino acid involved in muscle growth. Research suggests that animal protein may lead to more muscle mass gains compared to non-soy protein but that there is no significant difference in muscle strength or physical performance. Bottom line is that muscle gain and strength benefits can be seen with a plant-based diet, but it needs to be one that’s well-thought out and consistently followed for desired benefits
Pre-Workout Nutrition for Men: Natural Boosts vs. Synthetic Stimulants: As concerns grow regarding the safety and effectiveness of synthetic pre-workout formulas, many fitness enthusiasts are turning to natural alternatives. Coffee, rich in caffeine, enhances endurance, strength, and power when consumed 30-60 minutes before training. Beetroot juice, containing nitric oxide-forming compounds, boosts blood flow and oxygen metabolism, improving both endurance and muscle force. We’ll examine these natural pre-workout solutions, explore timing and nutritional strategies for optimal performance, and identify which synthetic ingredients to avoid for safer, more effective workouts.
Are natural pre-workout options like beetroot juice and coffee just as effective as synthetic supplements?
Natural pre-workout options can be a great alternative to synthetic supplements, which are sometimes more questionable, less studied, and potentially more dangerous. Caffeine from coffee, for example, has been shown to improve aerobic endurance, muscular endurance, movement velocity (speed), as well as strength, sprinting, and jumping. The most effective time to have coffee would be within 30 - 60 minutes of your training session. Of note: While caffeine is beneficial, too much can cause adverse effects. When it comes to exercise, effective doses of caffeine are around 3 mg per kilogram body weight, so do a little calculation to make sure you’re taking in the right amount. A beetroot supplement that contains adequate nitric oxide-forming compounds may also be a great ergogenic aid. Studies indicate that it can help enhance blood flow and therefore oxygen metabolism, which is critical for energy production within the cells. It has been linked with both improved endurance as well as muscle force production.
What ingredients should men avoid in commercial pre-workouts—and why?
The biggest issue with many of the commercial pre-workout formulas is that they contain ingredients with very little research backing their effectiveness. These companies may make big claims but their product could fall short. Choose products that have been third-party tested to help ensure the product is safe, high quality, and contains what it claims on the label. Supplement ingredients that are banned in the United States and should be avoided: DMAA, DMHA, ephedrine, anabolic steroid derivatives. Some pre-workout formulas contain stimulants such as oxilofrine and synefrine. While these are not illegal, they do have potential negative side effects and are banned by the World Anti Doping Agency (WADA) which regulates substances in sports throughout the world. And finally, try to avoid products with fillers, artificial sweeteners, and preservatives - all of which could cause gastrointestinal issues.
How does timing and meal composition affect energy and performance during workouts?
Timing of meals is imperative when it comes to performance. When it comes to endurance or high intensity workouts, carbs are king. Decades of research has shown that taking in adequate carbs before and after a workout can both improve performance as well as increase how long you’re able to workout before fatigue sets in. Aim for easy-to-digest carbohydrates, such as a banana, raisins, toast or English muffin with jelly, low-fiber cereal, or granola bar, about 30 minutes before a workout to boost energy levels and provide readily available fuel for your muscles. Remember that the closer to your workout you eat, the smaller and more digestible the snack needs to be. When it comes to pure strength and resistance training and performance, studies show that eating carbs is much better than eating nothing, but that not as much is needed as with endurance training. Pair about 15 grams of carbs with 0.3g/kg protein to help with muscle protein synthesis (MPS).
What are the safest and most research-backed ways to get a performance edge naturally?
While most commercial pre-workouts are a waste of money, many people keep using them because it’s part of a ritual and provides some perceived (even if placebo) benefits. If you’re really looking for that performance edge, make a swap in your pre-workout ritual to natural products that actually work. First, make sure you’re hydrated or your performance will suffer. Eat a carb-rich preworkout snack. Include some protein if you’re lifting. Then consider these additional research-backed performance boosters: caffeine, beetroot juice or powder, creatine, and betaine.
Exercise as a Mental Health Prescription: What Works Best for Men? Exercise is often linked to better mental health, but how exactly does it influence men's emotional well-being? From cardio and strength training to yoga, different workouts provide distinct benefits. Explore which types of exercise might be most sustainable for busy men and discover practical strategies to maintain consistency—even when motivation and mental energy are running low.
How do different types of exercise—cardio, weightlifting, yoga—affect men’s mental health?
Cardiovascular exercise such as swimming or running contribute to the release of endorphins, which is also known as a “feel good” hormone. This hormonal release can be helpful with symptoms of anxiety or depression, and generally overall improve mood. In comparison, regular strength training such as weight lifting may positively contribute to male mental health in that it may boost testosterone levels, as well as improve body image. Lastly, yoga, being a practice focused on breath, meditation, strength, movement, and mindfulness, is effective for many individuals in reducing stress levels and anxiety.
Which forms of exercise promote the most sustainable mental health benefits for busy men?
Examples of exercises which may be of specific benefit and most sustainable for busy men include:
HIIT (High Intensity Interval Training) workouts which are often completed in shorter time durations (30-45 minutes). They usually incorporate endurance and strength training.
Weight lifting can also be completed in a shorter amount of time, varying from 20-40 minutes sometimes, and especially once a good routine/habit is established.
Yoga can also be completed in shorter time durations. It’s a great way to start the day, even with a 15-minute practice, helping with mindfulness which in turn benefits anxiety symptoms.
How can men stay consistent with fitness routines when struggling with motivation or mental fatigue?
When struggling with mental health or motivation, it is especially important to set realistic physical activity goals which can be achieved, and then slowly progress in intensity and/or duration. For example, someone may find it challenging at first to achieve 10000 steps per day, so a good place to start may be 5000 steps. And then each week or 2 weeks increase by 1000 steps until the ultimate 10000 step goal is achieved. This gradual progression helps to build confidence, and establishes regular physical activity habits, thus in turn benefiting motivation.
At Live it Up, we're passionate about making healthy living attainable for everyone. Our mission is to provide nature's most nutritious solutions in convenient forms, seamlessly fitting optimal health into your busy lifestyle.
Jordan Hill, MCD, RD, CSSD, is a valued member of their team, bringing specialized insights into plant-based diets and men's testosterone. As a Registered Dietitian and Certified Specialist in Sports Dietetics with a master's degree in Clinical Dietetics from Oregon Health & Science University, Jordan offers expert guidance tailored to each individual's unique goals and health needs.
Her areas of expertise include:
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Overall Health & Wellness
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Weight Management
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Women's Health
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Healthy Aging
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Disordered Eating
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Sports & Athletic Performance
Jordan has extensive experience supporting diverse clients, from athletes striving for peak performance to pregnant and postpartum mothers, and individuals managing chronic illnesses or gastrointestinal disorders. Dedicated to personalized care, she crafts customized nutrition strategies to empower clients in reaching their health objectives.
Learn more about Jordan and her approach to nutrition at letsliveitup.com/pages/jordan-hill
"Fuel your workouts the smart way—natural options like coffee and beetroot juice can power performance without the risks hidden in many commercial pre-workouts."