A printed lifestyle booklet is sent with every medication order.
It includes nutrition, training, sleep, and mental health tips to help you get the best results from TRT.
Here’s a short summary of what’s inside:
Why Lifestyle Matters
TRT works best when combined with strong daily habits.
Lifestyle improvements can:
Boost energy and motivation
Improve mood, sleep, and focus
Help with fat loss and muscle gain
Support sexual health and heart health
Key Areas to Focus On
1. Nutrition
Eat mostly whole foods: lean protein, veggies, fruit, healthy fats, complex carbs
Avoid liquid calories (soft drinks, juices, milk)
Aim for 1.5–2g of protein per kg of body weight
2. Cardio
Walk daily (30–60 mins)
Mix in light hikes or cycling
Helps with fat loss, insulin sensitivity, and mood
3. Weight Training
Lift weights 2–3 times a week
Focus on compound movements: squats, presses, rows
Helps maintain muscle and boost testosterone naturally
4. Sleep
Aim for 7–9 hours per night
Avoid screens and caffeine before bed
Go to sleep and wake up at the same time every day
5. Alcohol
Keep it low and occasional
Even 1–2 drinks can lower testosterone and disrupt sleep
6. Mental Health
Go for a daily walk in sunlight
Daily mindfulness meditations
Journal or take deep breaths to reset your mood
Talk to someone if you're feeling flat or stuck
It’s About Consistency, Not Perfection
You don’t need to be perfect. You just need to show up daily with small, repeatable habits.
Better lifestyle = better treatment outcomes.