If you're on testosterone replacement therapy (TRT) to treat low T, you’ve already taken a big step toward reclaiming your energy, muscle mass, and overall vitality.
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If you're on testosterone replacement therapy (TRT) to treat low T, you’ve already taken a big step toward reclaiming your energy, muscle mass, and overall vitality. But here’s the thing: To unlock the full benefits of TRT, it needs to be paired with healthy lifestyle habits, like the right fuel and movement.
A strategic combo of diet and exercise while on TRT not only helps your body respond better to the treatment but also minimizes potential side effects, like unwanted weight gain.
Ready to make the most of TRT by adopting smart diet and exercise choices? We’ve broken down what to eat, how to train, and which tools can help you develop a plan that works with your hormones and for your well-being.
Testosterone replacement therapy can be a great option to help restore appropriate testosterone levels, optimize your lean muscle mass, and improve your mood—but it works best in conjunction with supportive lifestyle habits, including the right nutrition and physical activity regimen. Testosterone replacement doesn’t work in a vacuum — it supports muscle growth and energy, but its effects are amplified when combined with proper nutrition, training, and recovery.
On the nutrition front, eating a healthy diet provides your body with the nutrients it needs for muscle growth, hormone regulation, and metabolism. Plus, getting regular exercise, especially strength and resistance training, stimulates muscle protein synthesis, improves insulin sensitivity, and enhances your body's ability to use testosterone effectively.
When these two factors of diet and nutrition aren’t quite up to par while you’re on TRT, you may be more at risk for unwanted side effects of the treatment, like increased body fat, low energy, or even heart health risks.
On the flip side, combining TRT with smart nutrition and a healthy amount of physical activity sets the stage for optimal results: a leaner physique, more consistent energy, and better long-term wellness.
Bottom line? What you’re eating and how you’re moving your body are your TRT power tools.
While on testosterone replacement therapy, the right nutrition choices can help fuel muscle growth, lower body fat, address hormonal imbalances, reduce inflammation, and help keep your metabolism humming along. Here’s what to eat and what to avoid:
Here’s what to focus on when it comes to food:
Prioritize lean proteins. Protein is the building block of muscle, and men on TRT need plenty of it, especially those of advanced age. Some data has shown that very high protein diets may be associated with decreased T (but more research is needed here). While protein is essential for muscle growth, there’s no need to go overboard. A balanced intake is ideal for supporting both testosterone and overall health. Diets that include 10 to 35 percent of calories from protein are generally safe. Aim for high-quality sources, like chicken, fish, tofu, tempeh, lentils, and eggs. Try to include a source of protein in every meal to support muscle maintenance and growth.
Choose healthier fats. Don’t fear dietary fat; fats are essential for hormone production, including testosterone. Choose heart-healthy fats like avocados, olive oil, nuts, seeds, and fatty fish (like salmon). Avoid saturated and trans fats, which may contribute to inflammation and hormone disruption when eaten in excess.
Opt for complex carbs. Your body needs carbohydrates for energy, especially if you're working out regularly. Focus on complex carbs like quinoa, oats, brown rice, and sweet potatoes. These support stable blood sugar and sustained energy, without the crash that comes from refined sugars.
Load up on micronutrients. Certain vitamins and minerals play a crucial role in testosterone metabolism and overall health, such as zinc (beef, lentils, pumpkin seeds) for testosterone production, vitamin D (sunlight, fortified foods, supplements) for healthy T levels, and magnesium (leafy greens, almonds) for testosterone, sleep, and energy.
While you’re at it, it’s also important to limit or avoid other types of foods that can work against you and your health. These include:
Ultra-processed foods. Items like potato chips, snacks made from refined flour, donuts, and many other packaged items are high in sodium, added sugar, and additives while being low in beneficial nutrients.
Excess sugar. Eating a lot of added sugar is associated with more inflammation and visceral (belly) fat, which can work against the potential benefits of TRT.
Alcohol. When consumed in large amounts, alcohol can suppress testosterone and disrupt metabolism. It’s also a source of empty calories, which may promote unwanted weight gain with no nutritional benefit.
Not sure where to start? Use the Hims BMI Calculator to assess your current weight status. From there, build a calorie and macronutrient plan that aligns with your muscle-building or fat-loss goals.
Testosterone and exercise are a powerful duo, especially when it comes to building muscle, burning fat, and boosting confidence.
If you're on TRT, your workouts can do more than just sculpt your body composition. They can help your treatment work better by naturally supporting testosterone function and improving your overall metabolic health.
Here's what to focus on.
Aim for at least one to three times per week. Strength training is your best friend on TRT.
Lifting weights helps increase muscle mass and enhances your metabolic rate and your body’s ability to use testosterone efficiently. Studies show that resistance training temporarily increases T levels following a workout.
Focus on compound movements that target multiple muscle groups:
Squats
Deadlifts
Bench press
Pull-ups
Rows and shoulder presses
Aim for progressive overload, which means gradually increasing weight, reps, or intensity over time to keep building strength and prevent lean muscle loss.
While weight training builds muscle, cardio supports your heart and helps manage body fat mass. At least a few times per week, try incorporating:
Brisk walking or jogging
Cycling or rowing
High-intensity interval training (HIIT) workouts, which are designed to include short bursts of intense effort followed by rest
Cardio also helps regulate blood pressure and improve circulation, which are important factors since TRT can affect cardiovascular health among guys with hypogonadism or at increased cardiovascular risk. While the United States Food and Drug Administration (FDA) removed the heart risk warning from testosterone labels, the organization still cautions that TRT may raise blood pressure.
Don’t overlook mobility. Stretching, yoga, or foam rolling can prevent injuries, improve posture, and help your body recover faster between workouts.
Recovery days are essential for allowing testosterone to do its repair-and-rebuild work. Shoot for at least one to two days of rest every week.
Need a place to start? Here’s an idea for how to structure your week in a way that includes all of the recommended movements and rest days:
Monday: Upper-body strength (push/pull)
Tuesday: Moderate cardio (30 to 45 minute walk/jog)
Wednesday: Lower body strength
Thursday: Mobility and rest
Friday: Full-body strength or circuit training
Saturday: HIIT or steady-state cardio
Sunday: Rest and recover
When it comes to exercise on TRT, consistency is king. Combining testosterone therapy with a smart, structured exercise routine amplifies your results and just makes you feel better.
To get the most out of TRT, maintaining consistency in your daily habits is key. Start with a daily protein intake. Many men benefit from around 0.8 to 1 gram of protein per pound of body weight, depending on their activity level and muscle-building goals.
Not sure how much that is? Use the Hims Protein Calculator to find your personalized target.
Aim to eat every three to four hours, including protein-rich meals and snacks, to support muscle recovery and energy levels. Hydration also matters, so drink plenty of water, especially during workouts.
On a weekly level, balance strength-training with cardio and leave room for at least one full rest or active recovery day.
Sleep is also crucial for your health and recovery. Try to get seven to nine hours of quality sleep nightly to help address low testosterone levels and support muscle repair.
Combine all this with a balanced, nutrient-dense diet, and you’ll create the ideal environment for your TRT to work effectively.
No two bodies work exactly the same way, which is why a one-size-fits-all approach to optimizing testosterone levels on TRT doesn’t cut it.
Customizing your fitness and nutrition plan ensures you’re targeting your unique goals, whether that’s building lean muscle, losing body fat, improving mood, or boosting energy.
A registered dietitian or your TRT provider can also help you fine-tune your plan.
For example, they can adjust your calorie goals if you’re not seeing desired results in your weight management intentions, recommend supplements for nutrient gaps, or modify your workout plan based on how your body is responding.
Lastly, listen to your body. If you’re constantly feeling fatigued, not recovering well, or otherwise feeling off, it might be time to tweak your plan. Customization is about making your regimen work for you—not the other way around.
Testosterone treatment can be a game-changer for hormone levels, but only if you back it up with the right lifestyle changes. What you eat and how you move every day can help determine how well your body responds to TRT and whether you’ll get lasting results.
Here’s what to remember:
Fuel matters. A balanced diet with quality protein, healthy fats, and key micronutrients supports hormone health and muscle growth.
Train smart. Resistance training and regular cardio support the benefits of TRT and improve overall fitness.
Track and tailor. Use tools like the Hims BMI and Protein Calculators to customize your plan and stay on target.
Ready to level up your routine and your overall quality of life? Start by planning out a realistic nutrition and exercise plan and tracking your progress.
Consult a healthcare professional for personalized guidance, especially if you have existing medical conditions.
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