Dr. B

Building on the success of F45’s existing partnership with Dr. B that helps qualified individuals save up to 40% on their F45 membership fees by accessing their HSA/FSA, F45 and Dr. B have launched a new innovative prescription weight loss program.

Introducing Shed It—a holistic weight loss program that combines the power of prescription GIP/GLP-1 medications with the proven fitness and nutrition tools of F45 delivered through the F45 Training mobile app. If you are currently using GLP-1s, know someone who is, or simply interested in learning more about prescription weight loss, please read on to learn more!

What Is Shed It?

Shed It is holistic prescription weight loss program designed for current and prospective GLP-1 users who are interested in incorporating an effective fitness and nutrition regimen into their weight loss journey. This program integrates medical weight loss treatment with the support of F45's comprehensive virtual at-home workouts and nutrition tools, helping to build lasting habits for long-term success.

Participants receive:

• Prescription weight loss medication (GIP/GLP-1 treatments)

• Access to the F45 Training app for at-home workouts and curated nutrition plans

• Support and science-backed tools and tips from Dr. B

• Progress tracking to stay motivated and on track

• Exclusive promotions to upgrade the F45 Training app experience to an in-studio membership

What Sets Shed It Apart From Other GLP-1 Programs?

Most GLP-1 programs provide prescription weight loss medication without delivering enough focus around the importance of resistance training and nutrition to prioritize muscle maintenance. Shed It is different.

At F45, we believe that weight loss is more than just shedding pounds—it’s about building healthy habits, maintaining muscle mass, and fueling our bodies with the right nutrition. That’s why we partnered with Dr. B to create an entirely new holistic weight loss program. In addition to getting GIP/GLP-1 medication from trusted pharmacies, participants also receive from F45 the exercise and nutrition support they need to achieve sustainable, long-term results.

Here’s why this partnership makes all the difference:

• Exercise and Muscle Maintenance: While GIP/GLP-1 medications help control appetite and promote weight loss, they can also lead to muscle loss if not paired with an effective resistance training program. That’s where F45 comes in. Our at-home functional training workouts are specifically designed to preserve and build muscle while losing weight, ensuring optimal improvements in body composition.

• Nutrition: Effective weight loss isn’t just about medication—above all, it’s about healthy nutrition. When taking GLP-1, sufficient protein consumption is key. F45’s nutrition plans give easy-to-follow guidance to fuel the body for optimal performance and weight loss.

• Community and Accountability: Weight loss journeys can be challenging, but with F45’s supportive community, it doesn’t have to get done alone. By combining medical oversight from Dr. B with the energy and motivation of our F45 community, Shed It participants can stay on track and achieve their goals with confidence.

Shed It delivers the best of both worlds: cutting-edge medical weight loss treatment and the strength-building, supportive environment of F45 to ensure lasting results.

Who Qualifies?

Shed It is intended for current and prospective GLP-1 users who are 18 to 80 years old with a Body Mass Index (BMI) of 27 or higher.

To learn more about Shed It or to complete a quick online medical consultation with Dr. B, simply click the link below: 

LEARN MORE AND START A CONSULTATION

HSA/FSA Eligible!

Did you know? Shed It–and potentially F45 membership–is eligible for reimbursement using HSA/FSA funds! If approved for Shed It, Dr. B will provide a Letter of Medical Necessity that can be used to unlock pre-tax HSA/FSA dollars to cover the costs of F45 membership.

For men undergoing Testosterone Replacement Therapy (TRT), nutrition remains a foundational pillar in optimizing outcomes, supporting overall health, and minimizing potential risks. While TRT can improve symptoms of hypogonadism and restore serum testosterone levels, dietary and lifestyle habits influence how the body responds to therapy, particularly in terms of metabolism, body composition, and hormonal conversion. Below, you’ll find evidence-based nutrition guidance for individuals on TRT, focusing on nutrient adequacy, body fat regulation, gut and liver health, and lifestyle synergy to complement medical treatment.

• Prioritize whole foods—adequate lean protein (1.6–2.2 g/kg/day as appropriate), plant and healthy fat sources (olive oil, fatty fish, avocado, nuts), and complex carbohydrates.
  
  

• Optimize micronutrient intake, especially via dietary sources of zinc (Beef, Pumpkin seeds, Chickpeas, Eggs), magnesium (Spinach, Black Beans, Quinoa), vitamin D (Salmon, Egg Yolks), selenium (Tuna, Whole Grains), and antioxidant-rich produce (Blueberries, Tomato, Carrots, Kale) . These support metabolism, oxidative resilience, and downstream hormone physiology.
  
  

• Minimize ultra-processed foods, added sugars, and excessive alcohol, which can impair insulin sensitivity and promote inflammation, potentially blunting TRT efficacy.
  
  

• Maintain or achieve healthy body composition—TRT may increase appetite and lean mass; keeping body fat in check reduces aromatization risk and improves overall hormonal milieu. Aromatization is a fundamental biochemical process in the body where androgens, or "male" sex hormones (like testosterone), are converted into estrogens, or "female" sex hormones (like estradiol).
  
  

• Support gut and metabolic health through fiber‑rich and live microbe–containing foods (e.g. yogurt, kefir, fermented vegetables, legumes) in line with emerging observational data correlating higher live microbe intake with lower testosterone deficiency risk

Why the Mediterranean Diet Is Ideal for Patients on TRT

The Mediterranean diet is one of the most recommended dietary patterns for patients on Testosterone Replacement Therapy (TRT) due to its strong evidence base for supporting cardiovascular health, metabolic function, body composition, and inflammation reduction — all of which are important when undergoing TRT.

• Cardiometabolic Protection
  TRT may slightly increase the risk of cardiovascular events in certain populations. The Mediterranean diet—rich in omega-3s, antioxidants, and monounsaturated fats—has consistently been shown to reduce blood pressure, improve lipid profiles, and support endothelial function.
  
  

• Body Composition & Weight Management
  TRT can promote lean mass gain and fat loss, but results are enhanced when combined with a diet that promotes satiety and blood sugar stability—like the Mediterranean diet, which emphasizes whole foods, healthy fats, and fiber.
  
  

• Hormonal & Inflammatory Support
  Chronic inflammation and oxidative stress can impair hormone function and increase aromatization (conversion of testosterone to estrogen). The Mediterranean diet is naturally anti-inflammatory due to its high content of polyphenols, healthy fats, and fiber.
  
  

• Gut & Liver Health
  The Mediterranean diet encourages fermented foods, legumes, and diverse plant intake, which support gut microbiome diversity and liver detoxification pathways—important for hormone metabolism and clearance.
  
  

• Sustainable & Evidence-Based
  Unlike fad diets, the Mediterranean diet is well-tolerated, culturally flexible, and clinically validated in large populations, making it a sustainable long-term option for men on TRT.

Clinical Considerations

• Personalization matters: Lab values (e.g. vitamin D, zinc, magnesium), comorbid conditions (e.g. renal function), and baseline body composition should guide nutritional and supplement decisions.
  
  

• Herbal/adjuvant supplementation requires caution: Avoid megadoses of vitamins or minerals; many T‑booster products lack standardized composition or evidence of efficacy.
  
  

• TRT carries risks: Though effective for hypogonadism, TRT may carry cardiovascular and other risks; shared decision‑making and periodic monitoring are essential.

Final Thoughts

While Testosterone Replacement Therapy can be effective in restoring hormone levels and improving symptoms of hypogonadism, it does not operate in isolation. Nutrition and lifestyle choices remain essential to maximizing the benefits of therapy, supporting metabolic and cardiovascular health, and mitigating potential side effects. Emphasizing nutrient-dense, anti-inflammatory foods, particularly those rich in protein, healthy fats, and certain vitamins and minerals, can enhance body composition and complement the hormonal effects of TRT. By integrating these nutrition recommendations into daily practice, patients can better support their overall well-being and long-term outcomes while on testosterone therapy. 

Always consult your medical provider before making any diet, supplement, or lifestyle changes. 

To complement a well-rounded approach to TRT, which includes nutrition and lifestyle strategies, such as exercise, patients in the Optimize It program have access to exclusive F45 Training membership offers. This means any program patient can get 15% off a 3-month unlimited in-studio membership or 20% off a 6-month unlimited in-studio membership.

Works Cited (MLA Format)

1. Whittaker, Rupert E., and Joseph M. Wu. “Low-Fat Diets and Testosterone in Men: Systematic Review and Meta-Analysis of Intervention Studies.” The Journal of Steroid Biochemistry and Molecular Biology, vol. 210, 2021, p. 105878. PubMed.
   
   

2. Fantus, Richard J., et al. “The Association Between Popular Diets and Serum Testosterone Among Men in the United States.” The Journal of Urology, vol. 203, no. 2, 2020, pp. 398–404. PubMed.
   
   

3. McSwiney, Fionn T., et al. “Effect of Very High Protein Diets on Testosterone: A Systematic Review and Meta-Analysis.” Nutrition & Health, 2022. PubMed.
   
   

4. Al Wattar, Bassel H., et al. “Impact of Low-Carbohydrate Diet on Serum Testosterone in Obese Men with Metabolic Syndrome: A Randomized Clinical Trial.” BMC Endocrine Disorders, vol. 23, no. 1, 2023, p. 50. BMC.
   
   

5. Martens, Emilie A., et al. “Effects of Calorie Restriction on Endocrine Function in Healthy Normal-Weight Individuals.” Nutrients, vol. 13, no. 10, 2021, p. 3470. PubMed.
   
   

6. Giagulli, Vito A., et al. “Hypocaloric Diet and Testosterone Therapy Synergistically Improve Body Composition in Obese Hypogonadal Men.” International Journal of Obesity, 2024. Nature.
   
   

7. Gao, Xin, et al. “Higher Dietary Live Microbe Intake Is Associated with Lower Risk of Testosterone Deficiency: NHANES 2013–2016 Analysis.” Scientific Reports, vol. 15, 2025. Nature.
   
   

8. Lopresti, Adrian L., and Stephen J. Smith. “Herbal Medicine for Low Testosterone: A Systematic Review and Meta-Analysis.” Phytotherapy Research, vol. 35, no. 1, 2021, pp. 174–186. PubMed.
   
   

9. Clemesha, Christopher G., et al. “Evaluation of Testosterone Boosting Supplements Found on the Internet.” The Journal of Sexual Medicine, vol. 17, no. 1, 2020, pp. 97–104. PMC.
   
   

10. Hayes, Lawrence D., and Bradley T. Elliott. “Short-Term Exercise and Hormonal Changes: A Review.” Sports Medicine, vol. 49, no. 5, 2019, pp. 673–685. PubMed.
    
    

11. Leproult, Rachel, and Eve Van Cauter. “Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men.” JAMA, vol. 305, no. 21, 2011, pp. 2173–2174. PubMed.

Important Disclaimer: The information within this TRT training guide is provided for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment from a qualified healthcare provider. Participants should consult their healthcare provider before initiating any new medical treatment or modifying existing ones.

Understanding TRT (Testosterone Replacement Therapy)

Testosterone Replacement Therapy, or TRT, is a medical treatment designed to restore healthy testosterone levels in individuals diagnosed with low testosterone, also known as hypogonadism. Testosterone is a vital hormone primarily produced in the testes (in men), with smaller amounts originating in the ovaries (in women) and the adrenal glands (in both sexes). Safe and effective TRT requires continuous medical oversight, regular laboratory monitoring, and responsible lifestyle choices.

Training While on TRT

Patients undergoing TRT will quickly experience numerous physiological effects from increased testosterone levels. It is crucial to be aware of several important factors when engaging in physical exercise during TRT.

• Enhanced Performance Potential: TRT patients often report reduced muscle soreness and quicker recovery times between workouts, enabling them to train harder and/or more frequently. Individuals who consistently incorporate resistance training into their routine can expect more accessible lean muscle gains and an overall increase in muscle mass. During workouts, patients typically experience elevated energy levels, increased intensity, and a greater sense of motivation to maximize each training session.

• Training Smart: Avoiding Overtraining: It is common for TRT patients to observe and feel rapid results, which can lead to increased motivation and energy to train more intensely. However, patients must be mindful of overtraining, as this can place excessive stress on the body, increasing the risk of injuries or central nervous system fatigue. During resistance sessions, patients will possess the strength to lift heavier weights and progress faster. It is highly recommended to implement progressive overload gradually, avoiding sharp increases in either load, volume, or both. Remember, the body still requires adequate recovery and nutrient replenishment, making consistent sleep and hydration schedules critical. While testosterone accelerates muscle protein synthesis, leading to faster increases in size and strength, this rapid muscle growth can sometimes outpace the development of connective tissue, increasing the risk of tendon and ligament damage. 

Training with an experienced fitness coach while on TRT is highly recommended and important to ensure the program is safely and effectively tailored to your specific physiological changes, optimizing results and minimizing risks. 

Potential Side Effects: 

• Mind-Body Awareness: TRT patients must consistently monitor their moods, energy levels, fatigue, and overall well-being. Should symptoms such as anxiety or aggression emerge, it is strongly advised to schedule a check-up with a healthcare provider to assess testosterone levels, as these could indicate an overly high dosage.

• TRT can have serious short-term and long-term side effects that are important to understand. Please consult Dr. B or your general practitioner to discuss further. 

Recommended Training Program

F45 Training HQ advises TRT patients to maintain a minimum of three training sessions per week, prioritizing resistance sessions performed at an intensity appropriate for their physical capabilities. While patients may feel motivated and energized to increase their weekly training frequency, it is crucial to remember the vital importance of recovery days.

TRT patients can leverage F45 Training resistance days or at-home sessions to capitalize on improved anabolic capacity, while utilizing cardio or hybrid days to support heart health and prevent becoming overly strength-focused. It is suggested that patients adhere to a regular, balanced weekly workout plan and discuss their TRT journey with an F45 Training coach or personal trainer to safely increase their training volume or weight loads.

Accessing Workouts

Workouts are accessible in the "TRAIN" section of the F45 Training app, under the "AT-HOME" tab. Members of the Dr. B x F45 Training [INSERT PROGRAM NAME] program can search for specific workout types, choosing between weighted or bodyweight options. Weighted options will require additional equipment. All Cardio, Hybrid, and Resistance workouts are approximately 45 minutes long, with recovery workouts available in roughly 15-minute or 30-minute durations.

Once a workout is selected, all exercises will be displayed, and the workout video will be ready to play. The workout video can be mirrored to a larger device or TV if preferred. Each workout begins with an explanation of the timings, format, and number of exercises, followed by an exercise demonstration before proceeding to the warm-up. Hydration breaks are incorporated throughout the workout. Therefore, Dr. B x F45 Training program members are encouraged to have a full water bottle and sweat towel readily available when they begin their workout.

Example of an F45 Training AT-HOME Workout in the F45 Training App 

Dr. B Optimize It program patients receive access to exclusive in-studio F45 Training membership offers. Any patient in the program can get 15% off a 3-month unlimited in-studio membership or 20% off a 6-month unlimited in-studio membership.

Testosterone plays a critical role in both male & female health, influencing muscle mass, bone density, mood, energy, and sexual function. While testosterone levels naturally decline with age, lifestyle factors including diet, exercise, body composition, sleep, and stress, can significantly impact hormonal balance. Below, we’ll dive into evidence-based nutrition and lifestyle strategies shown to support optimal testosterone production and function. 

Dietary Fat & Testosterone

A meta‑analysis of randomized controlled trials reported that low‑fat diets significantly reduce total and free testosterone in men. Another observational study similarly found that men on low‑fat diets had lower serum testosterone after adjusting for age, BMI, and comorbidities.

• Key takeaway: Avoid low fat diets and ensure adequate intake of healthy fats, especially monounsaturated and polyunsaturated fats from sources like olive oil, avocado, nuts, fatty fish.

Protein Intake

Aim for protein at every meal—lean meats, fatty fish, eggs, beans/legumes, tofu—to support muscle repair, lean mass gains, and metabolic health. Suggested intake ~1 g protein per pound of body weight may be helpful, tailored to individual needs, renal health, and medical history.

Keep in mind, there is evidence that very high–protein (>3.4 g/kg/day), low‑carbohydrate diets are associated with a significant drop in total testosterone, whereas moderate to high protein diets (1.25–3.4 g/kg/day) show no consistent negative effect. 

Caloric Intake & Weight Loss

Moderate calorie restriction may decrease testosterone in normal-weight men, however, weight loss in obese men tends to improve testosterone by reducing adipose-related aromatization and inflammation. 

Beyond maintaining a healthy weight, evidence supports following a Mediterranean-style diet may benefit testosterone health. This eating pattern emphasizes whole foods, healthy fats, whole grains, lean proteins like chicken & fish, and a variety of fruits & veggies, while minimizing ultra-processed foods.

Learn more about balancing your plate, here.

Herbs & Supplements

A systematic review of herbal trials found ashwagandha (Withania somnifera) and fenugreek extract significantly increase testosterone in males, with several low‑bias studies supporting these effects. Conversely, commercial over-the-counter “testosterone boosters” often lack robust evidence of efficacy. 

Supplementing certain micronutrients like Zinc, Magnesium, and Vitamin D may assist in improving testosterone levels in those who are deficient. It’s important to consult with your doctor and/or medical provider before beginning any supplement regimen. 

Exercise, Sleep & Stress

Studies show that resistance training acutely elevates testosterone and maintaining a healthy body weight while losing excess abdominal fat can increase T levels up to ~30% in obese men, since adipose tissue promotes aromatization of testosterone to estrogen.

Stress reduction and sleep hygiene are also important. Adequate sleep, particularly REM sleep, supports nocturnal testosterone peaks, while chronic stress and elevated cortisol suppress testosterone synthesis. Learn more about the relationship between sleep quality and overall health here.

Final Thoughts

Nutrition and lifestyle choices play a foundational role in supporting healthy testosterone levels throughout our lifespan. A dietary pattern rich in whole foods—particularly healthy fats, lean proteins, fiber, and micronutrients like zinc, magnesium, and vitamin D may positively influence hormonal balance, body composition, and metabolic health. Alongside regular resistance training, adequate sleep, and stress management, these strategies offer a holistic, non-pharmacological approach to optimizing testosterone function.

Always consult with your medical provider before making any diet, supplement, or lifestyle changes. 

To complement a well-rounded approach to TRT, which includes nutrition and lifestyle strategies, such as exercise, patients in the Optimize It program have access to exclusive F45 Training membership offers. This means any program patient can get 15% off a 3-month unlimited in-studio membership or 20% off a 6-month unlimited in-studio membership.

Works Cited

1. Whittaker, Rupert E., and Joseph M. Wu. “Low-Fat Diets and Testosterone in Men: Systematic Review and Meta-Analysis of Intervention Studies.” The Journal of Steroid Biochemistry and Molecular Biology, vol. 210, 2021, p. 105878. PubMed.
   
   

2. Fantus, Richard J., et al. “The Association Between Popular Diets and Serum Testosterone Among Men in the United States.” The Journal of Urology, vol. 203, no. 2, 2020, pp. 398–404. PubMed.
   
   

3. McSwiney, Fionn T., et al. “Effect of Very High Protein Diets on Testosterone: A Systematic Review and Meta-Analysis.” Nutrition & Health, 2022. PubMed.
   
   

4. Al Wattar, Bassel H., et al. “Impact of Low-Carbohydrate Diet on Serum Testosterone in Obese Men with Metabolic Syndrome: A Randomized Clinical Trial.” BMC Endocrine Disorders, vol. 23, no. 1, 2023, p. 50. BMC.
   
   

5. Martens, Emilie A., et al. “Effects of Calorie Restriction on Endocrine Function in Healthy Normal-Weight Individuals.” Nutrients, vol. 13, no. 10, 2021, p. 3470. PubMed.
   
   

6. Giagulli, Vito A., et al. “Hypocaloric Diet and Testosterone Therapy Synergistically Improve Body Composition in Obese Hypogonadal Men.” International Journal of Obesity, 2024.
   
   

7. Gao, Xin, et al. “Higher Dietary Live Microbe Intake Is Associated with Lower Risk of Testosterone Deficiency: NHANES 2013–2016 Analysis.” Scientific Reports, vol. 15, 2025.
   
   

8. Lopresti, Adrian L., and Stephen J. Smith. “Herbal Medicine for Low Testosterone: A Systematic Review and Meta-Analysis.” Phytotherapy Research, vol. 35, no. 1, 2021, pp. 174–186. PubMed.
   
   

9. Clemesha, Christopher G., et al. “Evaluation of Testosterone Boosting Supplements Found on the Internet.” The Journal of Sexual Medicine, vol. 17, no. 1, 2020, pp. 97–104. PMC.
   
   

10. Hayes, Lawrence D., and Bradley T. Elliott. “Short-Term Exercise and Hormonal Changes: A Review.” Sports Medicine, vol. 49, no. 5, 2019, pp. 673–685. PubMed.
    
    

11. Leproult, Rachel, and Eve Van Cauter. “Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men.” JAMA, vol. 305, no. 21, 2011, pp. 2173–2174. PubMed.