What are the opening hours?

Monday 8am - 9pm Tuesday 8am - 9pm Wednesday 8am - 9pm Thursday 8am - 9pm Friday 8am - 9pm Saturday 8am - 9pm Sunday 9am - 8pm

https://linktr.ee/Thrive10, http://solutions4health.com/

Solutions 4 Health, Devon, PA (2026)

03/16/2026

Solutions4Health Functional Medicine Protocol
35-Year-Old Female – Skin Optimization (Glow, Elasticity, and Protection)

Healthy skin reflects the health of collagen production, antioxidant protection, hormonal balance, and circulation. At age 35, early changes in skin often begin due to:

declining collagen production

increased oxidative stress from UV exposure

environmental toxins and pollution

inflammation and glycation

The functional medicine strategy is to support:

Dermal collagen production

Antioxidant protection against UV and oxidative damage

Healthy skin barrier and hydration

Microcirculation and mitochondrial energy

Carotenoids and polyphenols play a powerful role in protecting the skin from photoaging and collagen breakdown.

Core Solutions4Health Supplement Protocol
1. Polyphenol Foundation for Skin & Cellular Protection

Nourish & Flourish Polyphenol Shake

Dose
• 1 scoop daily

Benefits

Activates NRF2 antioxidant pathways

Helps protect skin cells from oxidative damage

Supports mitochondrial energy in skin cells

Improves circulation and endothelial health

Polyphenols such as EGCG, pterostilbene, and sulforaphane support cellular resilience and collagen integrity.

2. Astaxanthin (Internal UV Protection)

Pure Encapsulations Astaxanthin

Dose
• 6–12 mg daily

Benefits

powerful carotenoid antioxidant

helps protect skin from UV damage

improves skin elasticity and hydration

reduces fine lines and wrinkles

Astaxanthin is often called “internal sunscreen” because of its ability to reduce oxidative skin damage.

3. Lycopene (Skin Photoprotection)

Designs for Health Lycopene

Dose
• 10–15 mg daily

Benefits

protects skin against UV-induced oxidative stress

supports even skin tone

reduces inflammation from environmental exposure

Lycopene is one of the most protective carotenoids for sun-exposed skin.

4. Vitamin C for Collagen Synthesis

Pure Encapsulations Ascorbic Acid or Ester-C

Dose
• 500–1000 mg daily

Benefits

required for collagen synthesis

supports skin elasticity

protects against oxidative damage

Nutrition Strategy for Skin Health

Skin is highly influenced by nutrient density and antioxidant intake.

Increase Carotenoid-Rich Foods

These foods support skin pigmentation and antioxidant protection.

Examples

carrots

sweet potatoes

tomatoes

red peppers

mango

papaya

Polyphenol-Rich Foods

blueberries

pomegranate

green tea

dark chocolate (70%+ cacao)

grapes

These compounds help reduce oxidative damage that accelerates skin aging.

Healthy Fats for Skin Barrier

Skin requires lipids to maintain hydration.

Best sources

avocado

olive oil

nuts

seeds

wild salmon

Omega-3 fats help reduce skin inflammation and dryness.

Protein for Collagen Production

Goal

70–80 g protein daily

Sources

eggs

fish

chicken

legumes

Greek yogurt

Protein provides amino acids needed to produce collagen and elastin fibers.

Hydration

Skin hydration depends on adequate fluid intake.

Goal

2–2.5 liters water daily

Include

mineral water

herbal teas

water-rich fruits

Exercise & Skin Circulation

Regular exercise improves blood flow and oxygen delivery to skin cells.

Cardiovascular Exercise

Goal

150 minutes weekly

Examples

brisk walking

cycling

jogging

swimming

Benefits

improves skin oxygenation

supports detoxification via circulation

Strength Training

Frequency

2–3 times weekly

Benefits

supports hormone balance

improves collagen production

enhances body composition

Lifestyle Strategies for Skin Longevity

Protect skin from environmental damage:

• daily sunscreen use
• limit excessive sun exposure
• avoid smoking
• maintain consistent sleep schedule

Sleep is critical because collagen repair occurs during deep sleep cycles.

Goal:

7–8 hours nightly

Advanced Diagnostics (Optional)

Functional testing can reveal factors affecting skin health.

Recommended markers:

Hormones

estradiol

progesterone

testosterone

Nutrient status

vitamin D

ferritin

zinc

omega-3 index

Inflammation

hs-CRP

These help identify internal contributors to skin aging and inflammation.

Expected Benefits

With consistent support many individuals experience:

improved skin hydration within 4 weeks

improved elasticity within 8–12 weeks

reduction in fine lines and oxidative stress over 3–6 months

Solutions 4 Health is your source for nutritional and health supplements, vitamins, and customized Wellness Protocols. We also offer condition-specific protocols, at-home lab health testing, and ongoing support.

03/16/2026

Solutions4Health Sports Nutrition Protocol
18-Year-Old Male – Build Muscle, Gain Healthy Weight & Optimize Athletic Performance

At age 18 the body is primed for muscle growth due to naturally high testosterone, growth hormone, and muscle protein synthesis capacity. The key to gaining lean muscle and weight is a combination of:

Adequate calorie intake

High-quality protein consumption

Progressive resistance training

Hydration and electrolyte balance

Consistent recovery and sleep

The objective is lean muscle gain without excessive fat accumulation while improving strength and athletic performance.

Core Solutions4Health Supplement Protocol
1. Solutions4Health Whey Protein

Purpose: Muscle recovery and muscle growth

Dose

• 1 scoop post-workout
• Optional 1 scoop in morning smoothie or before bed

Protein target

0.8–1 gram per pound of body weight daily

Example:

180 lb athlete → 150–180 g protein daily

Benefits

stimulates muscle protein synthesis

supports recovery after training

helps increase caloric intake for weight gain

2. Solutions4Health Creatine Monohydrate

Purpose: Strength, muscle size, and explosive performance

Dose

• 5 g daily

Timing

• Post-workout with protein shake
• On rest days with breakfast

Benefits

increases ATP production for strength and power

improves training volume and recovery

supports lean muscle growth

Creatine is one of the most researched and effective performance nutrients.

3. Solutions4Health Advanced Electrolytes

Purpose: Hydration and endurance

Dose

• 1 serving during training

Optional

• additional serving during intense workouts or hot weather

Benefits

replaces sodium, potassium, and magnesium lost through sweat

prevents muscle cramps

supports endurance and recovery

Nutrition Strategy for Weight Gain

Muscle gain requires a calorie surplus.

Target:

300–500 calories above maintenance daily

This allows muscle gain while limiting fat gain.

Macronutrient Targets

Protein
0.8–1 g per lb bodyweight

Carbohydrates
2–3 g per lb bodyweight

Fats
0.3–0.4 g per lb bodyweight

Carbohydrates replenish muscle glycogen needed for heavy training.

Best Muscle-Building Foods
Protein Sources

eggs

chicken

lean beef

salmon

Greek yogurt

cottage cheese

Energy Carbohydrates

oats

rice

potatoes

quinoa

whole grain pasta

bananas

Healthy Fats

avocado

olive oil

almonds

walnuts

peanut butter

Healthy fats help increase caloric intake for weight gain.

Sample Muscle-Building Day
Breakfast

4 eggs
Oatmeal with berries
Greek yogurt

Protein ~40 g

Mid-Morning Snack

Protein smoothie
Banana
Almond butter

Protein ~30 g

Lunch

Grilled chicken
Brown rice
Vegetables
Olive oil

Protein ~40 g

Pre-Workout

Peanut butter sandwich
or banana + yogurt

Post-Workout

Whey protein shake
Creatine
Fruit

Dinner

Salmon or lean steak
Sweet potato
Vegetables

Protein ~40 g

Evening Snack

Cottage cheese or casein shake

Protein ~25 g

Strength Training Program
Training Frequency

4–5 days per week

Focus on compound movements that stimulate large muscle groups.

Key Muscle-Building Exercises

Lower body

squats

deadlifts

lunges

leg press

Upper body

bench press

pull-ups

rows

overhead press

Core

planks

hanging leg raises

cable rotations

Progressive Overload

Muscle grows when training stress gradually increases.

Increase weight:

2.5–5 lbs weekly when possible

Aim for:

6–10 reps per set

Athletic Conditioning

Include speed and conditioning work to maintain performance.

Example session

6–8 sprints
20–40 yards
Full recovery between sprints

Benefits

improves explosive power

supports athletic performance

Recovery Protocol
Sleep

Goal:

7–9 hours nightly

Sleep drives:

growth hormone release

muscle repair

nervous system recovery

Hydration

Daily hydration target:

Bodyweight (lbs) ÷ 2 = ounces of water

Example

180 lb athlete → 90 oz daily minimum

Add electrolytes during training.

Expected Results

With consistent training and nutrition:

Lean muscle gain
1–2 pounds per month

Strength increase
10–20% in 3–4 months

Improved endurance, recovery, and athletic performance.

Solutions 4 Health is your source for nutritional and health supplements, vitamins, and customized Wellness Protocols. We also offer condition-specific protocols, at-home lab health testing, and ongoing support.

03/14/2026

“The combination of advanced polyphenols and G.R.O.W. nutrients in Nourish & Flourish makes it a unique nutritional tool for supporting mitochondrial health, reducing inflammation, and promoting metabolic resilience. It’s a product I trust for my patients—and one I personally use as part of my daily health routine.”

— William Kracht, DO

on sale @

Nourish & Flourish

03/14/2026

Solutions4Health Functional Medicine Support Protocol
Adult Female – Granulosa Cell Tumor (≈4 cm ovarian tumor)

Granulosa cell tumors are a rare subtype of ovarian tumor that arise from estrogen-producing granulosa cells. They often produce excess estrogen, which can influence tumor growth and systemic symptoms. Conventional medical management (typically surgical evaluation and oncologic follow-up) remains essential; the functional approach focuses on supporting:

Hormonal balance and estrogen metabolism

Cellular antioxidant defense and inflammation control

Mitochondrial resilience and immune surveillance

Metabolic health and healthy body composition

The following protocol emphasizes nutritional and lifestyle strategies plus selected nutraceuticals from Designs for Health (DFH), Pure Encapsulations (PE), and Nourish & Flourish.

Core Supplement Protocol
1. Cellular Defense & Polyphenol Support

Nourish & Flourish Polyphenol Shake

Dose
• 1 serving daily

Rationale

Polyphenols help regulate oxidative stress and support protective signaling pathways such as NRF2 activation and mitochondrial function. These compounds may also support healthy estrogen metabolism and vascular health.

Potential benefits

antioxidant defense

metabolic support during treatment or recovery

support for immune surveillance

2. Estrogen Metabolism Support

Designs for Health DIM-Evail®

Dose
• 1 softgel daily with food

Rationale

Diindolylmethane (DIM), derived from cruciferous vegetables, helps promote balanced estrogen metabolism through phase-I and phase-II liver pathways.

Potential benefits

supports favorable estrogen metabolite balance

assists liver detoxification pathways

helps maintain hormonal equilibrium

3. Anti-Inflammatory Support

Designs for Health Curcum-Evail®

Dose
• 1 softgel twice daily with meals

Rationale

Curcumin has extensive research supporting its role in modulating inflammatory pathways such as NF-κB and COX-2 signaling.

Potential benefits

helps reduce chronic inflammation

supports cellular resilience

supports joint and digestive health

4. Immune Support & Antioxidant Protection

Pure Encapsulations Pure Defense with NAC

Dose
• 2 capsules daily

Rationale

N-acetylcysteine (NAC) supports glutathione production, the body’s primary intracellular antioxidant.

Potential benefits

supports detoxification pathways

assists cellular antioxidant defense

supports immune function

Nutrition Strategy

A dietary pattern emphasizing plant-forward, anti-inflammatory foods can support metabolic and hormonal balance.

Emphasize

Vegetables (especially cruciferous)

broccoli

cauliflower

Brussels sprouts

arugula

These foods contain compounds such as sulforaphane and indole-3-carbinol that support estrogen metabolism.

Healthy fats

olive oil

avocados

walnuts

chia seeds

Lean proteins

wild-caught fish

organic poultry

legumes

fermented soy (tempeh, miso)

Polyphenol-rich foods

blueberries

pomegranate

green tea

dark leafy greens

Reduce or Limit

ultra-processed foods

refined sugars

excessive alcohol

charred meats

These foods may increase oxidative stress and inflammatory signaling.

Exercise Protocol

Regular physical activity supports immune function, metabolic health, and hormonal balance.

Aerobic Activity

Goal
150 minutes per week

Examples

brisk walking

cycling

swimming

Benefits

improves circulation

enhances metabolic resilience

supports immune surveillance

Strength Training

Frequency
2–3 sessions weekly

Examples

bodyweight squats

resistance bands

light dumbbells

Pilates

Benefits

preserves lean muscle mass

supports metabolic stability

improves insulin sensitivity

Stress-Reduction Practices

Chronic stress can influence hormonal balance and immune regulation.

Helpful practices

mindfulness meditation

yoga or stretching

breathing exercises

regular time outdoors

Aim for 10–15 minutes daily.

Advanced Diagnostics (Recommended)

A comprehensive evaluation can help personalize therapy.

Suggested testing

Hormonal markers

estradiol

progesterone

testosterone

SHBG

Metabolic markers

fasting insulin

HbA1c

lipid panel

Inflammatory markers

hs-CRP

ferritin

Nutrient status

vitamin D

magnesium

B12

These tests help identify metabolic and hormonal drivers that may influence disease progression.

Expected Goals of This Protocol

support healthy hormone metabolism

maintain metabolic stability and body composition

improve energy and resilience during treatment

support immune and antioxidant defenses

Solutions 4 Health is your source for nutritional and health supplements, vitamins, and customized Wellness Protocols. We also offer condition-specific protocols, at-home lab health testing, and ongoing support.

03/14/2026

Solutions4Health Functional Medicine Protocol
41-Year-Old Female – Post-Viral Dysautonomia Affecting Breathing

Post-viral dysautonomia commonly occurs after infections that disrupt the autonomic nervous system (ANS). The ANS regulates breathing, heart rate, blood pressure, and vagal tone. Many patients experience symptoms such as:

breathlessness or air-hunger

rapid heart rate

fatigue

dizziness or lightheadedness

anxiety from sympathetic overactivation

The root mechanisms often involve:

• vagus nerve dysfunction
• mitochondrial energy depletion
• neuroinflammation
• endothelial dysfunction
• electrolyte imbalance

The goal of a functional protocol is to:

Restore autonomic nervous system balance

Improve mitochondrial energy production

Support nerve repair and vagal tone

Reduce post-viral inflammation

Core Solutions4Health Supplement Protocol
1. Cellular Energy & Anti-Inflammatory Support

Nourish & Flourish Polyphenol Formula

Dose
• 1 scoop daily

Benefits

Supports mitochondrial ATP production

Activates NRF2 antioxidant pathways

Reduces neuroinflammation

Supports vascular function and oxygen delivery

Polyphenols such as EGCG, sulforaphane, and pterostilbene help restore mitochondrial signaling disrupted after viral illness.

2. Mitochondrial & Energy Support

Designs for Health ATP Fuel

Dose
• 2 capsules twice daily

Benefits

Supports mitochondrial ATP production

Improves fatigue associated with post-viral syndromes

Enhances oxygen utilization in tissues

Key ingredients such as CoQ10 and ribose help restore energy metabolism.

3. Autonomic Nervous System Support

Pure Encapsulations Magnesium Glycinate

Dose
• 200–300 mg nightly

Benefits

Calms sympathetic nervous system activation

Improves breathing rhythm

supports nerve function

Magnesium deficiency is common in dysautonomia.

4. Neuro-Repair & Nerve Signaling

Pure Encapsulations Acetyl-L-Carnitine

Dose
• 500 mg twice daily

Benefits

Supports mitochondrial energy in nerves

Improves vagus nerve signaling

Helps nerve regeneration

5. Neuroinflammation Support

Designs for Health Curcum-Evail

Dose
• 1 softgel twice daily

Benefits

Reduces neuroinflammation

protects nervous system tissue

supports endothelial function

Diet Strategy (Critical for Dysautonomia)

Post-viral dysautonomia patients often benefit from stable blood sugar and electrolyte balance.

Prioritize

Protein
80–100 g daily

Healthy fats
avocado, olive oil, nuts

Complex carbohydrates
sweet potatoes, quinoa, oats

These stabilize energy production.

Increase Electrolytes

Many dysautonomia patients benefit from higher sodium intake.

Foods:

bone broth

olives

mineral salt

coconut water

These support blood pressure regulation and circulation.

Anti-Inflammatory Foods

Increase:

blueberries

wild salmon

turmeric

green tea

leafy greens

These reduce post-viral inflammatory cytokines.

Avoid

• ultra-processed foods
• excess sugar
• alcohol
• excessive caffeine

These can worsen autonomic instability.

Breathing Rehabilitation

Many dysautonomia patients develop dysfunctional breathing patterns.

Diaphragmatic Breathing

Practice 10 minutes twice daily

Technique:

inhale through nose for 4 seconds

expand abdomen

exhale slowly for 6 seconds

Benefits

stimulates vagus nerve

improves oxygen efficiency

reduces breathlessness

Nasal Breathing Training

Focus on breathing through the nose rather than the mouth.

Benefits:

improves nitric oxide production

enhances oxygen delivery

calms the nervous system

Exercise Strategy

Exercise should start very gradually.

Phase 1 (Weeks 1–4)

Light activity

• walking
• recumbent cycling
• gentle yoga

Goal: 15–20 minutes daily

Phase 2 (Weeks 5–8)

Increase to:

• 30 minutes walking
• light resistance training

Resistance examples:

resistance bands

bodyweight squats

light dumbbells

Muscle activity helps improve circulation and autonomic stability.

Nervous System Reset Techniques

Daily practices that improve vagal tone:

• cold water face immersion
• humming or singing
• meditation
• slow breathing

These directly stimulate the vagus nerve.

Advanced Diagnostics (Recommended)

Functional testing can identify underlying contributors.

Suggested tests:

• autonomic nervous system testing
• ferritin and iron panel
• vitamin B12 and folate
• magnesium
• thyroid panel
• inflammatory markers (CRP)

Expected Recovery Timeline

Many post-viral dysautonomia patients improve with targeted support.

Typical progression:

4–6 weeks
improved breathing control

8–12 weeks
improved stamina and energy

3–6 months
significant autonomic recovery

Solutions 4 Health is your source for nutritional and health supplements, vitamins, and customized Wellness Protocols. We also offer condition-specific protocols, at-home lab health testing, and ongoing support.

03/14/2026

Solutions4Health Functional Medicine Protocol
47-Year-Old Female – Chronic Sleep Disturbance, Anxiety, and Unintentional Weight Loss

When sleep disruption, anxiety, and weight loss occur together, the most common underlying drivers include:

Chronic stress and elevated cortisol

Autonomic nervous system dysregulation

Mitochondrial energy depletion

Blood sugar instability

Thyroid or hormonal imbalance

The functional medicine strategy focuses on restoring nervous system balance, sleep architecture, metabolic stability, and healthy weight maintenance.

Primary goals:

Stabilize the nervous system and cortisol rhythm

Restore deep restorative sleep

Improve appetite and healthy weight gain

Support mitochondrial energy production

Core Solutions4Health Supplement Protocol
1. Cellular Energy & Nutrient Density

Nourish & Flourish

Dose
• 1 scoop daily, preferably morning or midday

Benefits

Provides polyphenols and micronutrients that support mitochondrial ATP production

Helps stabilize blood sugar

Provides foundational nutrition during periods of weight loss

Supports brain and nervous system health

Polyphenols such as EGCG, sulforaphane, and pterostilbene also help regulate oxidative stress that contributes to fatigue and anxiety.

2. Metabolic Activation & Energy Support

Designs for Health Thermo-EFx

Dose
• 1 capsule morning
• Optional second capsule early afternoon

Benefits

Supports metabolism and energy production

Helps restore appetite and metabolic efficiency

Provides mild thermogenic support without excessive stimulation

This should not be taken late in the day because it may worsen insomnia.

3. Nervous System & Mood Support

Pure Encapsulations Emotional Wellness

Dose
• 2 capsules daily

Benefits

Supports serotonin and GABA balance

Helps reduce anxiety and emotional stress

Improves resilience to daily stressors

4. Sleep Restoration

Pure Encapsulations Best Rest

Dose
• 1–2 capsules 30 minutes before bed

Benefits

Supports natural melatonin production

Helps reduce sleep latency

Improves deep sleep cycles

Diet Strategy (Critical for Weight Restoration)

Weight loss with anxiety often results from insufficient calorie intake and elevated cortisol.

Goal:

3 balanced meals + 2 snacks daily

Target macronutrients:

Protein
80–90 g daily

Healthy fats
60–80 g daily

Carbohydrates
150–200 g daily

Healthy fats are particularly helpful for weight restoration and hormone balance.

Foods That Promote Weight Gain & Nervous System Balance

Increase:

Protein sources

eggs

wild salmon

chicken

Greek yogurt

lentils

Healthy fats

avocado

olive oil

nuts

seeds

nut butters

Complex carbohydrates

sweet potatoes

oats

quinoa

brown rice

These foods stabilize blood sugar and prevent stress hormone spikes that disrupt sleep.

Anti-Anxiety Nutritional Foods

Include regularly:

pumpkin seeds (magnesium)

dark leafy greens

blueberries

chamomile tea

fermented foods

These support gut-brain neurotransmitter production.

Avoid

Limit:

excessive caffeine

alcohol

refined sugar

ultra-processed foods

These increase cortisol and anxiety signaling.

Exercise Strategy

Exercise should reduce stress rather than over-stimulate the nervous system.

Daily Movement

Walking
30 minutes daily

Benefits

reduces cortisol

improves sleep quality

stimulates appetite

Strength Training

Frequency
2–3 days per week

Exercises

squats

lunges

resistance bands

light dumbbells

core work

Benefits

helps rebuild lean muscle

supports healthy weight gain

improves metabolic function

Relaxation-Based Movement

Yoga or stretching
2–3 sessions weekly

Benefits

activates parasympathetic nervous system

reduces anxiety

Sleep Hygiene Protocol

To restore circadian rhythm:

• maintain consistent bedtime
• stop screens 60 minutes before sleep
• keep bedroom cool and dark
• avoid heavy meals late at night

Morning sunlight exposure for 10–15 minutes helps reset circadian rhythm.

Advanced Diagnostics (Recommended)

Because symptoms overlap multiple systems, testing can identify root causes.

Hormone Testing

cortisol rhythm (4-point saliva test)

DHEA-S

progesterone and estradiol

Thyroid Panel

TSH

Free T3

Free T4

thyroid antibodies

Thyroid dysfunction can cause weight loss and anxiety.

Nutrient Status

ferritin

B12

vitamin D

magnesium

Deficiencies often worsen fatigue and anxiety.

Metabolic Markers

fasting insulin

HbA1c

lipid panel

These help evaluate metabolic stability.

Expected Improvements

With consistent support most individuals experience:

• improved sleep within 2–3 weeks
• reduced anxiety within 3–4 weeks
• stabilized weight within 6–8 weeks
• improved energy and resilience within 2–3 months

Solutions 4 Health is your source for nutritional and health supplements, vitamins, and customized Wellness Protocols. We also offer condition-specific protocols, at-home lab health testing, and ongoing support.

03/12/2026

Solutions4Health Functional Medicine Protocol
61-Year-Old Male – Optimize Testosterone (413 ng/dL) & Improve LDL (115 mg/dL)

At age 61, testosterone naturally declines due to changes in testicular function, mitochondrial energy production, insulin sensitivity, sleep quality, and chronic inflammation. LDL can also rise as metabolic efficiency declines.

The goal is to:

Increase natural testosterone production

Improve metabolic health and insulin sensitivity

Reduce LDL oxidation and support vascular health

Enhance muscle mass and mitochondrial function

A testosterone of 413 is considered mid-range but is often suboptimal for energy, muscle, libido, and metabolic health. A functional medicine target for vitality is typically 550–750 ng/dL.

Core Solutions4Health Supplement Protocol
1. Foundational Polyphenol & Mitochondrial Support

Nourish & Flourish Polyphenol Shake

Dose:
• 1 serving daily

Benefits:

Supports mitochondrial ATP production

Improves insulin sensitivity

Reduces LDL oxidation

Activates NRF2 detox and anti-aging pathways

Provides polyphenols that support vascular health

Polyphenols such as EGCG, pterostilbene, and sulforaphane help improve endothelial function and testosterone signaling pathways.

2. Testosterone Production Support

Designs for Health TestoGain™

Dose:
• 2 capsules twice daily

Key ingredients support:

• Leydig cell function
• LH signaling
• Testosterone synthesis
• Muscle protein synthesis

Benefits:

Helps increase free testosterone

Supports strength and libido

Enhances recovery

3. Stress & Cortisol Regulation

Pure Encapsulations Ashwagandha

Dose:
• 500 mg twice daily

Benefits:

Lowers cortisol (which suppresses testosterone)

Supports testosterone production

Improves strength and endurance

Enhances sleep quality

Clinical trials show 10–15% increases in testosterone in some men.

4. Mineral Support for Testosterone

Pure Encapsulations Zinc 30

Dose:
• 30 mg daily with food

Benefits:

Required for testosterone synthesis

Supports immune function

Improves s***m health

5. Magnesium for Hormonal & Vascular Health

Pure Encapsulations Magnesium Glycinate

Dose:
• 200–300 mg at night

Benefits:

Increases free testosterone

Improves sleep quality

Supports insulin sensitivity

Helps reduce LDL oxidation

Nutrition Strategy

Diet has a powerful influence on testosterone.

Daily Macronutrient Balance

Protein
100–120 g daily

Healthy fats
70–90 g daily

Carbohydrates
100–150 g daily (from whole foods)

Testosterone Supporting Foods

Eat frequently:

Healthy fats

extra virgin olive oil

avocados

pasture-raised eggs

wild salmon

Zinc rich foods

oysters

pumpkin seeds

grass-fed beef

Testosterone supporting vegetables

broccoli

arugula

cabbage

cauliflower

These vegetables help reduce excess estrogen via liver detoxification.

LDL & Heart Health Foods

Increase:

• blueberries
• walnuts
• almonds
• chia seeds
• oats
• lentils
• leafy greens

These help lower LDL by improving lipid metabolism and gut fiber fermentation.

Reduce These Foods

Limit:

• sugar
• ultra-processed carbohydrates
• fried foods
• excess alcohol
• seed oils

These contribute to testosterone suppression and LDL oxidation.

Exercise Protocol (Critical for Testosterone)
Resistance Training (Most Important)

Frequency
3–4 days per week

Focus on large compound movements

Examples:

• squats
• deadlifts
• bench press
• pull-ups
• rows
• lunges

Goal
45–60 minutes per session

Resistance training can raise testosterone 10–25% naturally.

HIIT Training

Frequency
2 times weekly

Example:

10 rounds

• 30 seconds sprint
• 90 seconds recovery

Benefits:

increases growth hormone

improves insulin sensitivity

supports fat loss

Daily Movement

8,000–10,000 steps daily

Supports metabolic health and LDL reduction.

Sleep Optimization (Essential for Testosterone)

Most testosterone is produced during deep sleep.

Goal:

7–8 hours nightly

Recommendations:

• Stop screens 1 hour before bed
• Keep bedroom cool (65–67°F)
• Avoid alcohol before sleep
• Maintain consistent sleep schedule

Body Composition Target

Optimal testosterone levels occur with:

Body fat 12–18%

Even 5–10 pounds of fat loss can significantly increase testosterone.

Advanced Diagnostics (Recommended)

To fully optimize hormones:

Hormone Panel

• Total testosterone
• Free testosterone
• SHBG
• Estradiol (E2)
• DHEA-S
• LH / FSH

Metabolic Panel

• fasting insulin
• A1C
• ApoB
• hs-CRP

These markers identify metabolic or hormonal blockers of testosterone production.

Expected Results

With this protocol many men see:

• testosterone increase 80–200 points in 3–6 months
• LDL reduction 10–25 points
• improved strength and muscle mass
• improved energy and libido

Solutions 4 Health is your source for nutritional and health supplements, vitamins, and customized Wellness Protocols. We also offer condition-specific protocols, at-home lab health testing, and ongoing support.

03/12/2026

Solutions4Health Sports Nutrition Protocol
20-Year-Old Male – Build Lean Muscle & Athletic Performance

At age 20, testosterone, growth hormone, and muscle protein synthesis are naturally high. The strategy is to maximize muscle growth while keeping body fat low, focusing on:

Adequate protein intake for muscle synthesis

Creatine-supported power output and recovery

Proper electrolyte balance for performance

Progressive strength training

The goal is lean muscle gain without unnecessary fat accumulation.

Core Supplement Protocol
1. Solutions4Health Creatine Monohydrate

Dose

• 5 g daily

Timing

• Post-workout with protein shake
• On rest days with breakfast

Benefits

Increases ATP production for strength and explosive power

Improves muscle recovery and training volume

Promotes lean muscle growth

Enhances cellular hydration

Creatine can increase strength 10–15% over several months when combined with resistance training.

2. Whey Protein (Muscle Protein Synthesis)

Dose

• 1 scoop post-workout
• Optional second scoop in morning smoothie if protein intake is low

Protein target

0.8–1 g per pound of body weight daily

Example:

180 lb athlete → 150–180 g protein/day

Benefits

High leucine content stimulates muscle growth

Improves recovery

Helps maintain lean body composition

3. Solutions4Health Electrolytes

Dose

• 1 serving during workouts
• Optional second serving after intense training or sweating

Benefits

Replenishes sodium, potassium, and magnesium lost through sweat

Prevents muscle cramps

Supports hydration and performance

Helps maintain muscular endurance

Nutrition Strategy for Lean Muscle

Lean muscle gain requires a small calorie surplus.

Target:

250–350 calories above maintenance daily

This allows muscle gain without excessive fat.

Macronutrient Targets

Protein
0.8–1 g per lb bodyweight

Carbohydrates
2–2.5 g per lb bodyweight

Fats
0.3–0.4 g per lb bodyweight

Carbohydrates are important because they replenish muscle glycogen needed for strength training.

Best Muscle-Building Foods

Protein sources

eggs

chicken breast

lean grass-fed beef

salmon

Greek yogurt

cottage cheese

Carbohydrates

rice

potatoes

oats

quinoa

fruit

Healthy fats

avocado

olive oil

nuts

seeds

Sample Daily Meal Plan
Breakfast

4 eggs
Oatmeal with berries
Greek yogurt

Protein ~40 g

Mid-Morning

Protein smoothie
Banana
Almond butter

Protein ~30 g

Lunch

Grilled chicken breast
Brown rice
Vegetables
Olive oil

Protein ~40 g

Pre-Workout

Rice cakes + peanut butter
or banana + yogurt

Post-Workout

Whey protein shake
Creatine 5 g
Piece of fruit

Dinner

Salmon or lean steak
Sweet potato
Vegetables

Protein ~40 g

Evening Snack

Cottage cheese or casein shake

Protein ~25 g

Strength Training Program (Lean Muscle)
Training Frequency

4–5 days per week

Split routine works well.

Example:

Day 1 – Chest / Triceps

Bench press – 4 × 6–8
Incline dumbbell press – 3 × 8–10
Dips – 3 × 10
Triceps pushdowns – 3 × 12

Day 2 – Back / Biceps

Pull-ups – 4 × 6–8
Barbell rows – 4 × 8
Lat pulldowns – 3 × 10
Barbell curls – 3 × 10

Day 3 – Legs

Squats – 4 × 6–8
Romanian deadlifts – 3 × 8
Lunges – 3 × 10
Leg curls – 3 × 12

Day 4 – Shoulders

Overhead press – 4 × 6–8
Lateral raises – 3 × 12
Rear delt fly – 3 × 12
Shrugs – 3 × 12

Progressive Overload

Increase weight gradually:

• 2.5–5 lbs per week when possible

Muscle growth occurs when the body adapts to increasing mechanical tension.

Recovery Protocol

Muscle growth occurs during recovery.

Sleep goal:

7–9 hours nightly

Recovery tips

• Stretch after workouts
• Hydrate consistently
• Avoid excessive alcohol
• Maintain consistent training schedule

Hydration

Daily hydration target:

Bodyweight (lbs) ÷ 2 = ounces of water daily

Example:

180 lb athlete → 90 oz daily minimum

Add additional fluids during workouts.

Expected Results

With consistent training and nutrition:

Lean muscle gain
1–2 pounds per month

Strength increase
10–20% in 4–6 months

Improved body composition and athletic performance.

Solutions 4 Health is your source for nutritional and health supplements, vitamins, and customized Wellness Protocols. We also offer condition-specific protocols, at-home lab health testing, and ongoing support.

Solutions 4 Health

03/16/2026

03/16/2026

03/14/2026

03/14/2026

03/14/2026

03/14/2026

03/12/2026

03/12/2026

Address

Opening Hours

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Share

Category

Monday	8am - 9pm
Tuesday	8am - 9pm
Wednesday	8am - 9pm
Thursday	8am - 9pm
Friday	8am - 9pm
Saturday	8am - 9pm
Sunday	9am - 8pm