24-Hour Testosterone Transformation Fix

March 7, 2018 | Author: Augusto Torres | Category: Hormone Replacement Therapy (Menopause), Testosterone, Fat, Polyunsaturated Fat, Meat
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How to fix your testosterone levels in 24hrs...


24 Hour Testosterone Transformation Plan By Sports Nutritionists Anthony Alayon a  nd Mike Westerdal



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Notice The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise program.



Introduction – Why We Decided To Write This Book With so much misinformation going around the internet, popular magazines and infomercials telling blatant lies about testosterone, we finally came to the conclusion that something had to be done. The information online is not only a lie, but it is robbing you from the energy, vitality, confidence, muscles, strength and respect you deserve as a man. We knew we had to use our experience to help change this awful trend. Combined, we have been in the fitness industry for over 35 years and have seen just about everything you can think of. We have seen dangerous steroid usage, progesterone creams, gels, patches, injections and even insane diets- all these promising a boost in testosterone levels. We realized that not too many people know that there is a safer and more effective way to do this- all simply by making a shift in the foods we eat. This book is dedicated to those who are looking to find a safe alternative to boosting T-Levels. Here, you are going to discover our 24 hour testosterone transformation plan that will enable you to elevate your energy, confidence and vitality. You will also learn about Andropause and what to do once your body begins to experience this sudden change in life. You will also learn of some foods that you MUST AVOID at all costs, as they actually lower your testosterone and increase estrogen levels, which is the exact opposite of what we want to accomplish. We will also explain how to determine optimal testosterone levels and what ranges are considered to be normal, given your age. We hope you enjoy this book. Let’s begin!



What Is Testosterone? Testosterone is first and foremost a male sex hormone, although women’s bodies also produce it in smaller quantities. In addition to being a hormone, testosterone is similar to an anabolic steroid. Your testes produce most of the testosterone in your body, but your adrenal glands are also responsible for generating smaller amounts. Because of the steroid-like characteristics of testosterone, your body began developing differently from a woman’s body when you hit puberty. Testosterone helps to shape your primary and secondary sexual characteristics, such as giving you a deeper voice, facial and body hair and the development of your sex organs. Below are some points to describe a male’s testosterone levels at different stages of life. • As a pre-teen boy, you had the lowest level of testosterone. • As you reach your teen years, your T-levels begin to rise slowly. Normal production levels for a mature man are typically up to 300 to 1,000 nanograms per deciliter. Per day, you should produce 5 to 10 milligrams. • At about the age of 40, your T-levels will start to slowly going back down, causing the beginning of hair loss and a decrease in sex drive. You should expect a one percent drop in your T-levels per year, after the age of 40. The only reason for this is hypogonadism, a condition that negatively affects your body’s ability to generate testosterone. Now that we’ve discussed what testosterone is, let’s go in to how to check your levels.



How To Test Your Testosterone Levels There are 2 main ways to check your testosterone levels and we are detailing each below. Blood Work If your doctor believes you should have your testosterone levels tested, he’ll order one or more blood tests, including a total testosterone level or a free testosterone level. The lab where you had your blood drawn will send a printed report back to your doctor. Another test your doctor may order is a checking of your adrenal hormones so he can determine whether those levels are normal. Different testing labs rely on different hormone references ranges, so don’t expect to find an industry standard for “normal testosterone levels.” Saliva Testing An alternative method to blood tests is to test your saliva. This is believed to be a more accurate method, simply because it measures only the amount of free testosterone–that testosterone that is not bound to SHBG or the sex hormone binding globulin. Unbound testosterone is immediately available for use in your body. Look at your body and compare it to a woman’s body. Yours should have more lean body tissue and a smaller amount of beneficial fat that is well distributed. Where a woman has natural curves composed by a slightly higher percentage of body fat, the testosterone your body makes means won’t allow the existence of the same curves. Testosterone is also responsible for: your healthy immune system, bone formation, energy and libido–I in other words- your sex drive. You need the testosterone that your body produces so you can build lean, healthy muscle and have good overall health. Having the correct T-levels in your body helps



you to maintain not only good health, but your musculature and all of your male sex characteristics. You have a substance in your body called aromatase; it works to increase the level of estrogen (female sex hormone) in your body. The estrogen tells your brain to decrease your T-level. It also increases your SHBG level. The higher SHBG binds to the decreased level of testosterone in your body–and the cycle continues. Your sex drive drops even lower and your sex characteristics that mark you as a man become less evident. Your immune system becomes weaker. Now, you see why it’s so important to have the most optimal level of testosterone in your body. The right diet and testosterone-boosting supplements can help your body to drive down its production of aromatase. Ask your doctor about the possibility of taking natural supplements such as Avena Sativa, Nettle and Pygeum. These may help your body to block the negative effects of SHBG. Ask your physician about taking zinc and chrysin, because these may help your body to inhibit aromatase production. These supplements should be considered nothing more than what they are- adjuvant substances. Don’t rely on them entirely, when beneficial health practices can benefit your overall health and your testosterone levels. If you need additional help, these supplements can provide that. Now it is time to explain what the cousin of Menopause is and how it affects your body as you begin to age.



Andropause: The Cousin Of Menopause Andropause is, in some ways, the equivalent of female menopause. Where a menopausal woman’s reproductive system shuts down, yours just slows down. When you pass your 30th birthday, you begin experiencing a decline in your testosterone levels of about 2 percent per year. You won’t feel this right away. Once that drop off has reached a certain level, then you’ll start feeling your andropausal symptoms. Andropause is different for every man. You’ll begin noticing the effects either later or earlier than your neighbor, brother or coworker. The emotional and/or cognitive effects (symptoms) are: • • • •

Mood swings A general loss in wellbeing Irritability Loss of cognitive skills and/or memory.

These are only some of the effects of Andropause that you may begin to notice. Some of these can be attributed to a lower T-level, especially the buildup of fat around your abdominal area and pectorals. Reduced strength and lean muscle mass can also be connected to lower testosterone. Physically, you may experience some or all of these effects: • • • • • •

Less muscle mass and strength Less endurance and drive More body fat, over your pectoral muscles and around your middle Less bone mass Lower sex drive You may have trouble achieving and keeping erections.



If you’re worried that you’re suffering from low testosterone (Low T), your doctor can run some tests to rule this out or confirm a diagnosis. It’s natural, as you get older, for your testosterone levels to go down, but if they fall below approximately 300 nanograms per deciliter that is too low. It is caused by some kind of problem either in your testes or in your brain. If your pituitary gland or hypothalamus has developed some kind of communication problem, and your body doesn’t produce enough testosterone because your brain is, for some reason, saying it is producing too much. If the problem has developed inside your testicles, this is called “primary hypogonadism.” Fortunately, you don’t have to suffer. Your doctor can prescribe one of several treatments to bring your testosterone back to normal levels. First, however, he may suggest that you try changing your diet and eating several different foods that are actually testosterone-friendly. A medical expert will also suggest that you make some changes in your life that could benefit your testosterone levels and increase your overall wellbeing. Some of these include reducing your stress levels, getting enough sleep, exercising more and drinking less. You can still drink, but you’ll need to keep it in moderation. You should also avoid illicit drugs, which are unhealthy for every system of your body, including your reproductive system. Your doctor will also recommend that, if you’re overweight, you start a healthy diet and exercise regimen so you can lose excess body fat from all over your body, but especially from around your middle. The fat around your middle affects your body’s aromatase levels. This affects your level of estrogen and SHBG levels. When you begin working out, you should include strength training work–lifting weights. As you do so, your body begins to boost its T-levels on its own.



One thing about working out and getting sleep is that too much of one and not enough of the other will have a bad effect on your testosterone levels. Believing that, if you over train, you’ll increase your testosterone levels, which is a clear mistake. Getting too little sleep depresses your T-level as well. Your body is actually repairing itself while you sleep, so find a healthy sleeping schedule and stick to it. So now that we have discussed what Andropause is and how it affects your body, it is time to review the pros and cons of testosterone boosting supplements.



Reviews Of Testosterone Boosting Alternatives Pros and Cons Illegal Steroids Pros: Other than the fact that you may gain muscle very fast in a short amount of time, there are no other pros to this, due to the fact that they are illegal and can cause severe health side effects. Cons: Steroids you bought “on the street” are dangerous. If you take them without your doctor’s supervision, you run the risk of developing one of several health issues. You won’t realize that you’re becoming dependent upon your illegal steroids. When you can’t get them from your usual source, you get them from a different source. To hide the fact that you’re using an illegal substance, you administer them to yourself. While the bottle or vial may say that the substance is a pure anabolic steroid, there’s no way you can actually verify this for yourself. When you inject that “steroid” into your body, you could actually be injecting a deadly poison or something that’s contaminated with a pathogen. Here’s just a short list of the side effects of steroid abuse: • • • • • •

Blood-borne diseases such as HIV and AIDS Fluid retention Thinning hair or hair loss Mood swings Infections Testicular atrophy



Hormone Replacement Therapy (HRT) Pros: When carried out under appropriate medical supervision, after receiving a definitive diagnosis of low testosterone, HRT can reverse a low testosterone level and its effects on your overall health. Before your doctor decides to prescribe HRT, he’ll rule out other illnesses as the cause of your health problems, such as diabetes, other prescriptions you’re taking or high blood pressure. However it is administered (via trans-dermal skin patches, gels, creams, injection, orally or as a tablet that adheres to your gums), HRT will address the following symptoms: • • • • •

Decreased sex drive Lowered bone density Decreased muscle mass Irritability Decreased strength.

While you are on HRT, your doctor will monitor you closely for potential adverse reactions or side effects. Cons: While testosterone replacement therapy can help men whose testosterone levels are too low, the long-term effects of this therapy aren’t yet known. Doctors who administer this therapy do so with the aim of reducing several health risks, such as heart disease, high cholesterol, high blood pressure and metabolic syndrome. Until results are fully researched, researchers won’t know if the benefits outweigh the risks. Creams Pros: Hormone creams such as progesterone can help your body to oppose the effects of too much estrogen in your system. If your body has been producing too much SHBG, a hormone cream can help to reverse the effects on your testosterone level. Another beneficial effect of hormone creams is the fact that they influence your body’s levels of insulin. More clinical research is needed, however. To date,



transdermal application of progesterone did not have any significant effects on insulin levels or function. Cons: You should use prescribed hormone creams with caution as they can act like a sedative, causing sleepiness or grogginess. Side effects from the use of synthetic progesterone (progestin or progesterone acetate) have been noted. Gels Pros: These fall into the transdermal application method. Like progesterone creams, an androgen gel can reverse the symptoms of low testosterone. The effects are the same as with HRT as they increase muscle mass, sex drive, bone density, strength and they help to improve moods. Cons: While a testosterone gel can help increase your body’s natural levels of testosterone, you should look out for side effects that can affect several areas of your health. These include: • • • •

Interaction with blood thinners Interaction with injectable insulin Interaction with oxyphenbutazone Interaction with corticosteroids–if you take these for a medical condition, this could potentially be dangerous.

Patches Pros: These are the transdermal patches that have the testosterone hormone embedded in the adhesive side of the patch. Once the patch is applied to your skin, the hormone slowly enters your system through your skin’s pores, helping to reverse your low testosterone symptoms.



Cons: Before you start using testosterone patches to supplement the T-levels in your body, you need to know how it could affect health conditions or medications you are taking. The patch could interact badly with any nonprescription or prescription medication, dietary supplement or herbal preparation you may be taking. If you suffer from any allergies to medications, food or other substances, your doctor needs to take this into account. If you suffer from an enlarged prostate, liver disease, obesity, diabetes, kidney disease or if you have high blood calcium levels, you and your doctor need to discuss all of these in connection with the patch. Any heart or pulmonary condition puts you at risk of side effects from the patch. These include angina, heart disease, heart failure, coronary artery disease, high cholesterol, swelling, sleep apnea or lung disease. If your partner is pregnant, planning to become pregnant or breast-feeding, your doctor should know this. This list of medications below may interact negatively with the patch: Anticoagulants Insulin Oral hypoglycemic preparations Carbamazepine Prednisone Oxyphenbutazone Macrolide immunosuppressants Propranolol. Pro-hormones Pros: These are very similar to illegal steroids in the sense that there are no pros to



this testosterone boosting alternative. Because you have to go off-cycle, any muscle and strength gains you have while taking the pro-hormones, you will lose. Cons: For these to work, you have to include cycle support and post-cycle therapy. They are toxic to your liver. When you go in for blood tests after using pro-hormones, your lipid panel will be messed up. They raise your LDL levels, blood pressure, and can cause dizziness and headaches. These are not a good idea in any way. Testosterone Supplements Pros: When used under strict medical supervision, testosterone supplements can help to reverse hypogonadism. The treatment with these supplements is called testosterone replacement therapy. The health supplements are administered as the above-mentioned forms (gels, patches, creams). Now that we have mentioned some pros about testosterone boosting alternatives, it is time to discuss some cons. Cons: These won’t be administered for testosterone levels that go down as a result of the aging process. Instead, your doctor will discuss your T-levels and any possible causes of a decrease. These causes could include depression, medications and their side effects, drinking too much alcohol and thyroid problems. Some testosterone supplements are too strong and may shut down your body’s natural ability to produce testosterone after using it for long periods of time. This occurs because your body will not know how much it needs to produce naturally on its own given the external substance it has



been relying on. Also, your estrogen levels will increase making it harder for you to make muscle gains. If you do want a natural supplement look for one that supports your natural production and NOT one that replaces it. A great example of a testosterone booster that is all-natural and does NOT shut down your natural testosterone production would be T-Drive. Some of the side effects of using the WRONG testosterone supplement that affects your ability to naturally produce testosterone includes: • • • • • • •

Your body makes too many blood cells, increasing your risk of heart disease Sleep apnea Enlarged breasts Skin reactions or acne Benign prostatic hyperplasia, a non-cancerous growth of your prostate Testicle atrophy or shrinkage Lowered sperm production

So now that we have discussed the pros and cons of testosterone boosting alternatives, it is time to discuss some foods that must be avoided like the plague, when attempting to elevate testosterone levels.



Limit Estrogen Increasing Foods Estrogen is the female sex hormone, which plays a role in the development of female sex characteristics. You also have a small amount of estrogen in your body. If you think this is weird, relax. You need to have that small amount in your body so it’ll function correctly. If you didn’t have it, you’d be at risk of developing osteoporosis or thinning bones. What you need to guard against, though, is too much estrogen in your system. If your level of estrogen goes too high, your health will be affected. Too much estrogen can cause you to gain fat easier and decrease your sex drive as a man. Below are some foods that can increase your levels of estrogen and you should try to limit eating them all the time: • Soybean products such as soy milk and tofu • Licorice • Clover • Papaya • Parsley • Dates

• • • • • • •

Pomegranates Wheat Oats Hops Yams Barley Potatoes

Foods with soy in them tend to increase your estrogen level. This includes soy milk, tofu–anything with soy in it. After eating the foods on the above list, your estrogen level may increase and your testosterone levels will stay the same or possibly go down. Not good. Now that we have discussed some foods to avoid when trying to boost testosterone levels, let’s take a look at some foods that boost T-levels!



Foods That Increase Your Testosterone You should concentrate on buying certain foods that will naturally increase your testosterone levels. These come from every level of the food pyramid (including saturated fats), except for sweets and any sugar-based products. If your doctor has told you that your T-level is too low, try to reverse this through a testosterone-healthy diet before you turn to other forms of treatment. Focusing on foods that are specifically testosterone-healthy is the best first step you could try. Besides, by doing so, you’re benefiting your health in other areas such as weight loss, and boosting muscle mass. Beans – Try consuming more of these: kidney beans, black beans, navy beans, lima beans, baked beans and pinto beans. All are high in fiber, zinc and protein, which makes them perfect for boosting your testosterone levels, without having to rely on medical treatments. In fact, it’s important for you to have an adequate intake of zinc so that the testosterone your body produces won’t be changed into estrogen. A study performed on male rats says that zinc could also help your body convert estrogen into testosterone. Remember, you only need small amounts of estrogen for your health. In fact, zinc may help you increase sperm production. If you’re planning on starting a family, this is an important consideration.



Foods High in Vitamin A - Foods that have high levels of vitamin A help your body to produce more testosterone. A study published by the Clinical Endocrinology Journal showed that boys suffering delayed puberty showed increased testosterone levels after being given foods high in vitamin A, as well as supplements. A six-month study, conducted by the Kaplan Medical Center in Israel showed that cantaloupe, squash, carrots, eggs and sweet potatoes, which are all high in vitamin A, helped teen boys subjects to catch up to other boys their age. Vitamin D Rich Foods – Milk, salmon and mushrooms are all high in vitamin D. In another study, the Medical University Graz in Austria gave these foods to study subjects. The study, published in Clinical Endocrinology in August, 2010, showed that the subjects, who had high blood levels of vitamin D, also had correspondingly high levels of testosterone. Berries – Raspberries, blackberries, strawberries and blueberries should be part of your diet. All of them have antioxidants, which are important, especially for older men. In this particular population, berries are especially important. Older men are more likely to have accumulated damage to endothelial tissues and mitochondria from the free radicals they have been exposed to. The free radicals may be connected to sexual dysfunction and low testosterone levels. The antioxidants help older men just as much as they help younger men by fighting oxidative damage. If you’re a younger man, it’s important to start eating berries earl, so you can avoid free radical damage. You’ll keep your testosterone levels high by doing so. Buy several packages of berries and, every chance you get, eat them simple or in combination with other foods. Add them into your smoothies, wash them and take several varieties to work for snacks and lunch and see your body benefit.



Cruciferous Vegetables – Your mom was right. These veggies are great for you, even if she didn’t know precisely why. Broccoli, cabbage, cauliflower and other cruciferous veggies have a chemical called 3, 3’-diindolylmethane or DIM. They also contain indole-3-carbinol or I3C, selenium and sulforaphane. What’s so special about these compounds? They are anti-estrogen compounds. The selenium helps to boost your body’s production of testosterone. Eat up! Before you load up your plate, add a lean steak to your veggies. Enjoy a healthy meal because, not only will your T-levels benefit, your weight and cholesterol levels will, too. Olives and Avocados – Both of these foods are high in monounsaturated fatty acids or MUFAs. They help boost your level of testosterone. Don’t forget about nuts, like almonds, pecans and cashews. High-oleic versions of safflower and sunflower oil are testosterone-friendly as well. Add avocados to your salads or slice them, remove the pit and enjoy them as a mid-afternoon snack. Buy a bottle of extra-virgin olive oil and use it to make salad dressing and in your cooking. As you do, take care not to overheat the olive oil too much. Use this heart-healthy oil to cook lean beef, fish and poultry as well. Poultry – Chicken and turkey are low in fat and loaded with protein. High protein content in your meat positively affects your ability to add muscle mass. It also impacts your levels of testosterone. Too much fat depresses your production of testosterone. Roasted and grilled turkey is the best. Avoid fried meats. Meats and Saturated Fats – Foods that are high in saturated fats such as lean ground beef and steak can help boost testosterone levels. There has been a big myth that you should avoid saturated fats, but this is needed for hormonal production. Also, cholesterol is a precursor for testosterone production so make sure to consume this in your daily diet. Consume the list of meats below to ensure your testosterone levels are optimal.



Quick Tip While Snacking When you choose meals and snacks, avoid those high glycemic carbohydrates. These cause your energy to crash and they can have a bad effect on your testosterone levels. Instead, focus on healthy MUFAs and PUFAs and high-protein foods. You’ll build muscle, boost your good cholesterol, reduce your bad cholesterol and increase your body’s production of testosterone. Choose veggies and snacks so you can keep some control over your overall health and have a positive effect on your level of testosterone.



An Overview Of The Super Foods You Can Eat To Boost Your Testosterone Levels



Fruits #1 Watermelon Fruits have many benefits for the male health. Because they are loaded with vitamins and minerals, these benefits may also extend to reproductive and sexual health. Begin your fruit diet with watermelon, this tasty fruit is virtually fatfree. Slice off a wedge and sink your teeth in as you learn more about this powerhouse fruit. Beginning with the vitamins, you’ll benefit from the high quantities of vitamins A and C, both of which strengthen your immune system and promote healthy cellular growth. You’ll also get some of the B vitamins, such as thiamin, riboflavin, niacin, vitamin B6, foliate and pantothenic acid. You won’t find vitamin B12 here. The minerals are also well-represented, including calcium, iron and magnesium. Don’t forget about phosphorus or potassium. There’s a small amount of zinc in that slice of watermelon. Copper, manganese and selenium are also in this fruit. #2 Bananas Bananas are both delicious and jam-packed with all kinds of nutritious benefits for you guys. Whether you slice them on top of your morning cereal, munch on one for a mid-morning pick-me-up or add them to your smoothies, you’re giving yourself lots of great health benefits. Begin with the benefits you get from vitamins. You’ll get vitamins A and C, which give your body the ability to repair cells and fight cancer. You’ll get a small amount of vitamins E and K as well. Moving to the B vitamins, you’ll take in thiamin, riboflavin



and niacin. Take a look at the amounts of vitamin B6 and foliate that you’ll be getting–41% and 11% respectively, which really boosts your body’s ability to maintain and build your DNA and resist illness. You’ll also be getting pantothenic acid in that banana. The minerals in a banana include potassium, which protects your heart; fructooligsaccharide, a pre-biotic that ferments in your digestive system. This enhances your body’s ability to absorb more calcium. Eat more bananas because they are great for your overall health. #3 Raspberries Start popping those sweet fruits in your mouth, because the benefits to your overall health and your reproductive health are huge for such a tiny fruit. A 1-cup serving has only 63 calories. You won’t have to worry about cholesterol, saturated fat or sodium. Instead, you’ll get this little powerhouse fruit’s vitamin goodness. Vitamins A and C are well-represented in raspberries. You’ll also get vitamins E and K. You’ll get nearly every B vitamin, including pantothenic acid. About the only B vitamin you won’t take in is vitamin B12. That 1-cup serving gives you calcium, iron, magnesium and phosphorus. You’ll also get potassium, zinc, copper and manganese, so add them to your morning cereal or pour a serving into a container and take them to work so you can snack on them. Don’t forget about the Omega-3 fatty acids in raspberries. This gives you a definite anti-inflammatory effect. #4 Blueberries Here’s another superfood. This little powerhouse fruit has benefits you may not have thought of. They contain antioxidants such as quercetin and anthocyanins. These help reduce inflammation and may even help to manage or prevent arthritis. If you don’t want to worry about age-related memory loss, the anthocyanins can help with this. Load up on your blueberries, either in your smoothies, for a snack or on your morning cereal.



Did you know that vitamin C is another antioxidant? This helps in joint flexibility and good collagen health. This little berry may also help reduce your risk of developing cataracts or macular degeneration in your later years. Vitamins E and K are also present in your serving of blueberries, along with just about every B vitamin. The only vitamin not in this little fruit is B12. When you eat blueberries, you also get calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese, so eat up! #5 Blackberries Here’s another little, but powerful superfood. When you pop blackberries in your mouth, you’re getting much more than just that sweet taste. You’re getting the benefits of antioxidants, minerals and vitamins, not to mention polyphenols. A serving equals one cup, which gives you 62 calories, 8 grams of fiber, only 1 gram of fat, 2 grams of protein, and 15 grams of carbohydrates and just 1 milligram of sodium. You’ll take in vitamins A, C, E and K, all of which offer their benefits. Blackberries are loaded with the B vitamins, which help with mood regulation, boost your immune system and help to maintain your DNA. This tiny superfood is packed with calcium, iron, magnesium, phosphorus, potassium, zinc, copper and selenium. You’ll get a whopping 47% of your daily value in manganese. The other benefits include antioxidants such as anthocyanins and polyphenols, which help you to avoid cancer and heart disease. This fruit even helps you to improve your eyesight, so put them in your grocery cart every shopping trip. #6 Cranberries Let’s get past the idea that you can only get cranberries during the holidays, and then only in jellied form. Cranberries are so much more than that. This little fruit qualifies as a superfood that you can–and should– eat year-round. You’ll get fiber, which promotes good colorectal health. You’ll get minerals, vitamins and antioxidants, which help protect your overall health, boost your immune system and help you fight the oxidative damage of free radicals. When it comes to ranking cranberries against other fruits and vegetables,



they rank second, ahead of cherries, raspberries, apples, red grapes, broccoli, spinach and strawberries. Look at the vitamins. You’ll benefit from vitamins A, C, E and K. The B vitamins present in a serving of cranberries includes all except for vitamin B12. All of these vitamins help protect your immune system, boost your mood and help you fight chronic illnesses such as cancer. Cranberries are loaded with minerals, such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese. #7 Gooseberries Yes, the name is odd, but this little fruit definitely qualifies as a superfood. Your health will benefit from the fiber, high level of manganese and vitamins A and C. You’ll get a little more than 6 grams of fiber, which helps promote good colorectal health, regulates bowel movements and can help prevent colon cancer and hemorrhoids. When you eat sufficient fiber, you help reduce your risk of stroke, heart attacks, obesity and high blood pressure. Eating one cup of fresh gooseberries gives you just over 0.2 milligrams of manganese, which is about 9% of your daily needed value. Manganese helps your body to absorb calcium, regulate blood sugar and additionally helps with energy metabolism. Chow down on the gooseberries because you get 14% of your daily requirement of vitamin A, in the form of carotenoids. This form of the vitamin helps you avoid diabetes, heart disease and brain conditions like Alzheimer’s disease. You’ll also take in about 46% of your daily requirement of vitamin C, an antioxidant that prevents DNA and cellular tissue damage.



#8 Strawberries Look at the shape of a strawberry. It’s shaped like the heart a child would draw, which should tell you that it is great for your heart health. This little fruit is so full of nutritious goodness that it belongs in the superfood category. Beginning with the vitamins, you get a load of vitamin C–149% of your daily value. That’s more vitamin C than you’d get from one orange. The remaining vitamins (E, K and the B vitamins) are also present in a serving of strawberries. Look for calcium, iron, magnesium, phosphorus, potassium, zinc, copper and selenium. These are all present in small percentages. You get 29% of your day’s value of manganese in a serving of strawberries, so eat up! Don’t forget about the polyphenols you’ll find in your strawberries. Whether they go in your smoothies, lunch or on top of your cereal, enjoy the sweet goodness of this power-packed fruit. #9 Salmonberries Salmonberries, also called akpiks, look like raspberries, except they are yelloworange, not a deep pink-red. This is a type of seasonal fruit and the last of the superfood fruits, which give you the benefits of vitamins, minerals and antioxidants. Beginning with the minerals, you’ll get about 110 milligrams of potassium, helping to lower your blood pressure. Other minerals are present–iron, magnesium, phosphorus, zinc and manganese, but not to the degree that potassium is. The vitamins you’ll benefit from include vitamins A, C, E, K and some of the B vitamins. Vitamins C and E give you antioxidant benefits, as well as strengthening bone and joint health. You’ll also be able to avoid macular degeneration in your later years, just by eating salmonberries now. You get more than just vitamins and minerals in salmonberries. You’ll also get about 38 grams a day of fiber, which aids colorectal health and lowers your cholesterol. Grab a package of salmonberries and make them a regular part of your diet.



Meats #1 Beef Hankering for a steak? Go for it, because beef contains the recommended daily milligrams – 11 – that you should take in for good sexual functioning. Beef has gotten a bad rap that’s unjustified, when it comes to its reputation as “loaded with fat.” Did you know that about half the fat in beef is actually monounsaturated? It’s full of oleic acid, the same fat found in olive oil. Yes, beef has cholesterol, which helps to increase your level of testosterone. Order that steak medium-rare with your favorite vegetables and a salad. Beef is also full of the B vitamins and iron you need. #2 Chicken You don’t need to remove the skin from your whole broiler chickens any more, the skin seals in moisture during cooking so wait to remove it until you’re ready to serve. Guys, chicken is one of the best meats you can eat. Its nutrients, which include the B vitamins and vitamins A, E and K, along with choline and betaine, will work to boost your sexual health. You’ll benefit from all the B vitamins, except B6 and niacin. The higher percentages of protein and zinc, along with the low amounts of fat, are especially good for your health. So, along with a salad and some other veggies, pile some baked or grilled chicken onto your plate! Eat up and enjoy, knowing you’re helping your health. #3 Crab Crab is loaded with all the vitamins and nutrients your body needs for good overall health, as well as for your reproductive health. Look for a small amount of vitamin A, as well as slightly higher amounts of vitamin C. You won’t find the same levels for vitamins D, E or K. In the B vitamins, your health will benefit from thiamin, riboflavin, niacin, B6, folate and pantothenic acid. Crab is particularly high in vitamin B12, which



aids in boosting your immune system. Crab is also an excellent source of protein and zinc, which, along with the lower fat content, really benefits your reproductive health and testosterone levels. #4 Duck This is great for men’s health. It’s high in vitamin C and loaded with niacin. When it comes to fat, it is low in mono- and polyunsaturated fats, and saturated fat levels are low as well. If you’re looking for meats with Omega-3 fatty acids, duck has this as well as Omega-6 fatty acids. Look for selenium, calcium, iron and a small amount of naturally occurring sodium in your serving. If you’re looking to keep your intake of protein up, duck is naturally loaded with this amino acid – at 96% of daily value, you’ll really benefit from a serving of duck. #5 Goose Goose, which falls into the poultry category, is another great super health food for you. You’ll get 40% of your daily value from one serving, along with vitamins A, E and a small amount of vitamin K. Look for good percentages of thiamin, riboflavin, vitamin B6, folate and pantothenic acid. Goose is loaded with vitamin B12, giving you 122% of your daily value from one serving. When it comes to zinc, goose is a good choice for boosting your testosterone – you’ll get 13% of your daily value here. You do need to watch the saturated fat in goose. Look for some great levels of Omega-3 and Omega 6 fatty acids in one serving of this poultry. Because goose is poultry, it’s considered a white meat. If you prefer eating white meat, then this is the one for you. #6 Lean Ground Beef Lean ground beef, 90% lean/10% fat, including hamburger and ground sirloin. On a 2,000-calorie diet, beef contains no vitamin A, C or D and only minimal amounts of vitamins E and K. It is high in choline. It contains calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, selenium and fluoride, as well



as trace amounts of copper and manganese. Saturated fat increases testosterone levels; lean ground beef provides a small amount of saturated fat and in combination with zinc, testosterone levels will increase. #7 Lamb Lamb is one of the best meats you could eat. Think of a lamb gyro – this falls in the Mediterranean diet category. Half of the fat is unsaturated, with most of that fat being monounsaturated fat. That means that the other half of the fat in a 4 oz. serving contains about 10 grams of saturated fat, which is about 2/3 of your daily allowance if you eat 2,000 calories a day. As far as the zinc goes, one serving gives you about 45% of your daily requirement. The zinc in lamb absorbs more easily than from other food sources. It’s also high in iron, again, more easily absorbed from lamb. It’s a great testosterone-boosting food. You’ll also get many of your B vitamins, including over 100% of your daily requirement of B12. #8 Meatballs Meatballs, usually made from a ground meat such as beef, also contain other ingredients. These include seasonings, onion and bread crumbs, which will add a small number of calories to the calorie count. When they are made with ground beef, you will get some zinc, along with about 6% of your daily intake of fat. Look to the protein – one meatball gives you about 3.5 grams, so if you eat several, you’ll increase your protein intake accordingly. One meatball gives you about 66% of your daily value. It also has 31% of your daily requirement of calcium. Eat those meatballs because you get about 14 calories of protein per serving. One meatball gives you about 9 calories from carbohydrates, which helps to fuel your body.



#9 Mutton Mutton (adult sheep) is a great superfood for men. It’s high in zinc, providing your entire daily intake in just one serving or 11% of your daily value. Mutton contains monounsaturated and polyunsaturated fats as well as about 7% of saturated fat in one serving. You’ll benefit from Omega-3 and Omega-6 fatty acids as well. One serving of mutton gives you about 19% of your daily requirement of protein, so load up your plate. You’ll find mainly B vitamins in mutton, with vitamin B12 giving you the highest daily value at 21%. Look for iron, magnesium, phosphorus, potassium and naturally occurring sodium in your mutton. It’s also high in selenium. #10 Partridge Take a close look at partridge. This game meat contains no saturated fat, monounsaturated or polyunsaturated fats. This is ideal for the man wanting to keep his fat intake down. You’ll also be able to get a little more than 2.5% of your daily value in vitamin B3. When it comes to the minerals, the highest represented in one serving is sodium. While partridge is very low in fat, it contains far more protein, helping you to repair your body. One serving gives you just over 25% of your daily value. #11 Pheasant Pheasant is the ideal food for you to eat. With its health benefits and combination of nutrients, you’re eating a healthy meat dish. It’s low in total fats, but contains about 9% of the daily value of saturated fat. Pheasant contains some monounsaturated and polyunsaturated fats, as well as high levels of Omega-3 and Omega-6 fatty acids. Take a good look at the minerals: pheasant is full of iron, magnesium, phosphorus, potassium, zinc, copper and selenium. It also has calcium and manganese, all valuable for your body’s needs. When it comes to the vitamins in pheasant, this poultry is loaded with vitamins A, C, thiamin, riboflavin and niacin. It is also high in vitamins B6 and B12 and folate. You’ll also get a good amount of pantothenic acid from one serving of pheasant. Take a look at the amount of protein in one serving–about 82%. With the levels of fat, zinc and protein, this is one of the ideal testosterone-boosting foods for you to choose.



#12 Pork Love pork chops? Go ahead and indulge, because chops have health benefits your body needs. The type of pork you choose is important though. Leaner cuts, coming from the loin, are healthier. You’d be surprised to find out that, when it comes to comparing pork and chicken, they are very similar. A single serving of pork contains about 137 calories and 65 milligrams of cholesterol. Chicken has about 140 calories and 72 milligrams of cholesterol. You’ll get about 43% of your recommended daily intake of protein when you eat one 3-ounce serving of pork chop. Look at the B vitamins in pork. Except for folate, this meat has all the B vitamins your body needs. Let’s talk about zinc. Eating that pork chop, you’ll take in about 17% of your recommended daily intake of this mineral, which really benefits your testosterone levels. #13 Quail You may not get the chance very often, but when you can, eat some quail. For your health, this poultry gives you lots of B vitamins, such as thiamin, riboflavin, niacin, vitamin B6 and B12. Quail is also rich in vitamin C. You’ll also get a good serving of copper, which your body needs, along with iron. Other minerals you’ll benefit from: Magnesium, phosphorus, potassium, zinc and selenium, which helps increase your body’s levels of testosterone. One serving of quail gives you about 94% of your daily requirement of protein. It gives you about 9% of your daily requirement of saturated fat, so be careful about overindulging here. It’s low in the polyunsaturated and monounsaturated fats as well. When it comes to Omega-3 fatty acids, you’ll get a good amount here. Omega-6 fatty acids are also high in a single serving.



#14 Rabbit Rabbit, which tastes like chicken, is probably one of the ideal meats a man can eat. It’s similar to poultry in its nutritional benefits and has even more protein than chicken or beef. When it comes to the vitamins in a single serving of rabbit, you’re going to benefit from vitamins E and K. This tender meat is rich in the B vitamins, with B12 giving you a whopping 324% of your daily requirements. B12 helps your body to keep your nervous system healthy and make more blood cells. You’ll get thiamin, riboflavin, niacin, vitamin B6 and folate as well. One serving of rabbit gives you calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper and selenium, all of which benefit your body. Zinc, in combination with the high levels of protein (197% daily value) and fats will help youincrease your body’s stores of testosterone. Be careful of the saturated fat, however. Rabbit does contain both polyunsaturated and monounsaturated fats. You’ll also get the benefits of Omega-3 and Omega-6 fatty acids. #15 Turkey Turkey shouldn’t be just for Thanksgiving and Christmas. This lean poultry is ideal for men looking to control their fat intake. One 3.5-ounce serving has only 4 grams of fat and 161 calories and is loaded with about 30 grams of protein, making the ratio of protein to fat excellent if you’re watching your fat intake. Bake it with the skin on, to keep the inner meat moist and tasty. Before serving, take the skin off and enjoy a perfectly balanced meal. If you increase your serving size to 5 ounces, you’ll get nearly half your daily recommended allowance of folic acid. Turkey is naturally high in vitamins B, B1 and B6. It’s also full of iron, potassium and zinc, all of which are excellent for boosting your testosterone levels, your immunity



and keeping your thyroid metabolism functioning correctly. One thing: turkey is high in tryptophan, which is an amino acid. This makes your brain produce more serotonin, which will help you sleep better. #16 Veal Veal, the meat from young male cattle, makes a great superfood for men. While a single serving gives you about 18% of your daily value of saturated fat, it’s also high in Omega-3 and Omega-6 fatty acids. That same serving gives you about 97% of your daily necessary requirement of protein. Take a look at the minerals this meat contains. It is high in iron, magnesium, phosphorus and potassium. It gives you about 52% of your daily needed requirement of zinc, which, along with the high protein, benefit your testosterone levels. The percentages of copper, manganese and selenium are also good for your health. You’ll definitely benefit from the vitamins in veal; it’s high in vitamins A and C and also B vitamins, especially riboflavin, which will help your body complete the required repairs. That one serving of veal gives you 1,131% of your daily value of vitamin B12. Load your plate and eat up! #17 Venison Venison is healthy and gives you some definite male health benefits, but not quite like those of veal or turkey. One serving gives you about 49% of your daily needed value of protein. Take a look at the amount of saturated fat in this meat: 19%. It does have small amounts of polyunsaturated and monounsaturated fats and when it comes to the Omega-3 and Omega-6 fatty acids, you’ll definitely see some health benefits there. You’ll be taking in vitamins E and K



with a single serving of venison. Your B vitamins (thiamin, riboflavin, niacin, B6, folate and B12, are all present and accounted for here, meaning you’ll get immune system benefits and cellular repair. You’ll get your minerals when you eat a serving of venison, but you’ll need to supplement with veggies as well. Iron is present in a healthy amount, as are magnesium, phosphorus and potassium. You’ll get a good amount of zinc, copper and selenium as well, so fork up a couple servings and enjoy. #18 Wild Boar Wild game (wild boar) is just about the ideal superfood meat for guys. Let’s look at all the benefits of this meat. Beginning with the protein, you’re going to get nearly 200% of your daily requirements of protein. Wild boar is high in saturated fat at 22% of your daily value in just one serving. However, you will benefit from the antiinflammatory benefits of the Omega-3 fatty acids. Check out the minerals in wild boar. You’ll get some of each, including calcium, which is the lowest at 5%. You’ll get iron, magnesium, phosphorus, potassium, zinc, copper and selenium. When it comes to zinc, this in combination with the high protein will benefit your levels of testosterone. Wild boar abounds in the B vitamins, helping your overall health. You’ll also get Vitamins E and K as well when consuming this lean source of protein.



Vegetables #1 Horseradish Horseradish is one of the cruciferous vegetables–think of your broccoli, cabbage and Brussels sprouts. Its benefits for your health will zoom straight to your nose just as soon as you get a taste. It increases your facial circulation and helps to clear your sinuses. If your nose was congested, that will end fast. It’ll also help you when you have the flu, a cold or some type of lung congestion. Horseradish is rich in glucosinolates, which contain glucose, fight tumors and fight the growth of new tumors. It also fights free radicals, which increase your risk of developing cancer. One tablespoon of ready-to-eat horseradish has only 7 calories and even less total fat, about 0.1 grams. It’s ideal as a condiment since it has no cholesterol or saturated fat. But it does have about 47 milligrams of sodium, about 2% of the daily recommended amount. You’ll get about 3.7 milligrams of vitamin C in 1 tablespoon of prepared horseradish, along with 8.5 mg of folate. This vegetable gives you almost 37 milligrams of potassium and 8.4 milligrams of calcium. #2 Land Cress Land cress is packed with vitamins and minerals, making it one of the best cruciferous vegetables for you to eat. It’s also very low in fat. Per 100 grams of land cress, you’ll get calcium, iron, magnesium and phosphorus. You get a huge amount of potassium here, along with a small amount of zinc. Copper, manganese and selenium are also present but in smaller amounts. If you’re looking for vitamin C, you’ll benefit from its presence in this veggie. The B



vitamins are also here, but you’re going to get the most from niacin. If you want to benefit from vitamin A, you’ll get that as well because land cress is packed with it. As with other cruciferous vegetables, land cress is high in vitamin K. Load up on land cress in your salads because this veggie gives you a definite health benefit. #3 Ethiopian Mustard Even though this vegetable is called mustard, it falls into the cruciferous vegetable group. It’s a cousin to kale. You would do well to start eating more of this food because it has so many health benefits for you. Ethiopian mustard is high in both vitamins C and K, giving you some excellent antioxidant benefits. You undergo a lot of stress in your life, so the nutrients will help to reduce the risk of what is called oxidative cell stress. If you can decrease this, you can decrease your chances of developing prostate cancer. Ethiopian mustard is also high in Omega-3 fatty acids, which provide strong anti-inflammatory perks for you. Look for high levels of beta carotene and calcium as well. Cutting a few leaves off and sprinkling them on your salad gives you a great taste as well as some a very healthy meal. Because this is a cruciferous vegetable, it plays an important part in reducing your chances of developing cardiovascular problems. #4 Kale Kale beats out spinach for the guy who wants to gain even more benefits to his overall health. Let’s talk about its ability to help you lower your cholesterol naturally, as well as protect you from cancer. When you eat one cup of kale, you’re getting about 9% of your daily recommended value of calcium. You’ll get 134% of your vitamin C and 206% of your vitamin A. When it comes to vitamin K, though, you’re going



to benefit from 684% of your daily recommended value of vitamin K. All three of these vitamins are a great source of antioxidant value and phytonutrients. Look at the Omega-3 fatty acid content: at 121 milligrams, you’re going to get a strong antiinflammatory boost here. Lower your risk of high cholesterol when you eat cooked kale. It helps to bind bile acids, which contribute to the development of cholesterol in your bloodstream. #5 Collard greens Just like kale, collard greens pack a strong nutritional punch per one-cup serving. Men will benefit from this cruciferous vegetable because of the levels of vitamins A, C and K, which you already know are excellent antioxidants and antiinflammatory substances. Taken individually, vitamin A gives you 308% of your daily recommended value; vitamin C, 58% and vitamin K a whopping 1,045%! You’ll also benefit from the B vitamins, which are strongly present in collard greens. Look at the minerals present in that one cup serving: calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese. The calcium and manganese are the highest at 27% and 41% respectively. How about the Omega-3 fatty acids, which give you such an amazing anti-inflammatory supplement? You’ll get about 177 milligrams here. So, load up your plate with either raw or cooked collard greens that you’ll only benefit from. #6 Chinese Broccoli If you’re watching your weight, Chinese broccoli is the ideal veggie to add to your dinner plate. This cruciferous vegetable has only 19 calories in a 1-cup serving. It’s a great vegetable men should include in their diet, because it is so high in vitamin A, with 29% of your daily recommended value, 41% of your daily vitamin C value and a huge 91% of your daily recommended vitamin K value. You’ll also benefit from the 22% of your daily recommended value from folate. The B vitamins, which aid in cellular repair, are very high in Chinese broccoli. If you’re trying to increase your daily intake of calcium, Chinese broccoli is an excellent choice. You’ll get 88 milligrams from that 1-cup serving. Your heart will



benefit from the level of potassium, at 230 milligrams as well. Add this veggie to your list because you’ll be eating it regularly. #7 Cabbage Cabbage, whether cooked or raw, packs a powerhouse of nutrition for your needs. One cup of chopped cabbage has only 22 calories. Take a look at the vitamins and minerals present in this superfood. Vitamin C: You’ll get 54% of your daily value here, which benefits your skin, bones, mucus membranes as well as your immune system. You’ll be better able to resist chronic diseases such as cancer or heart disease. Next, look at the daily value you get from the 85% daily value in vitamin K. If you cut yourself, vitamin K helps your blood clot more efficiently. You’ll also be able to avoid bone fractures, osteoporosis, stroke and heart disease. But be aware, if you have to take a blood-thinning medicine, too much cabbage may blunt the effects of the medication. The B vitamins help your body repair its cells as well. Cabbage is rich in flavonoids, which help you fight cancer. The kaempferol in cabbage lowers your risk of diabetes, cancer and heart disease, making this one of the best foods you could put on your plate. #8 Brussels Sprouts Come on, you can eat them! When they’ve been steamed and drizzled with olive oil and fresh garlic, they make a succulent side dish. Here’s just why you’ll benefit from adding them to your diet. You get 22% of your daily value of vitamin C, which is so important to your immune system, teeth, gums and skin. You’ll reduce your risk of cancer and heart disease as well. You’ll also benefit from folate, a B vitamin. This helps the formation and maintenance of DNA and reduces your homocysteine levels, which will reduce your risk of heart disease.



Brussels sprouts are loaded with special antioxidants called glucosinolates and isothiocyanates, which help you lower your risk of developing cancer. Another antiinflammatory in brussels sprouts is Omega-3 fatty acids. The 66 milligrams of potassium help to regulate the electrical rhythms of your heart. #9 Kohlrabi Kohlrabi is a turnip-like vegetable that gives you many benefits from just a 1-cup serving. Whether you eat it cooked or raw, you’ll benefit from isothiocyanates, a specific phytochemical that helps to protect you against some specific forms of cancer. Specifically, this phytochemical substance works to convert estrogen in your body. It may also block the hormones associated with prostate and breast cancers. Looking at the nutrients, you’ll get about 5.5 grams of protein in a cooked 1/2 cup serving. Kohlrabi has 1 gram of fiber, 17 milligrams of sodium and 44 grams of vitamin C. The high Vitamin C levels are helpful when fighting illnesses, while the veggie’s antioxidant properties will be an important ally in your fight with cancer. The most significant B vitamin in kohlrabi is vitamin B6, which helps with cellular repair. #10 Broccoflower This cruciferous vegetable is a combination of cauliflower and broccoli. What’s good is that it has a sweeter taste than either of those vegetables. If you’re not fond of the bitter taste of either vegetable, this could be the one for you to start eating. This vegetable is high in folate fiber and vitamin C. The folic acid in broccoflower helps to maintain the red blood cells in your body, important for your oxygen flow. It’s also low in all the things it should be low in, such as fat, sodium and cholesterol. Broccoflower came about as the result of a wild cross between broccoli and cauliflower. The seeds for this cross are purposefully grown in Europe, adding a new nutritional tool for you to use as you work to stay healthy. The sweeter, milder taste of this vegetable can make it easier for you to achieve your goal. #11 Broccoli Romanesco This broccoli looks very different from the little florets you’re probably used to seeing and eating. Broccoli Romanesco is actually an edible flower, loaded with all the



healthy nutrients you need to maintain your health. Its nutrients are similar to those of broccoli, but it has more mineral salts and beta carotene. It doesn’t have as much fiber as regular broccoli has. Romanesco contains vitamin A and all of the B vitamins except for B12. You can’t beat this veggie when it comes to its capabilities of rebuilding your body’s cells. Look no further for your vitamins C and K, because you’ll find just what you need here. Don’t forget about the minerals, including manganese, magnesium, phosphorus, tryptophan and potassium. You’ll also benefit from protein and anti-inflammatory Omega-3 fatty acids. Here’s just a short list of the benefits of Romanesco: infection fighter, protects you from free radicals, lowers the risk of some cancers, improves body healing and supports red cell health. #12 Cauliflower This superfood veggie is loaded with nutrients your body needs for optimal health. If you’re not too fond of the taste, try a healthy sauté using chicken broth and turmeric. Here’s the nutrients you’ll get from cauliflower: Calcium, iron, magnesium, molybdenum, manganese, phosphorus, potassium, copper and some zinc. In combination with its low-fat content, your male health will benefit. Look for a high amount of vitamin C. You’ll get about 3/4 of your day’s needed requirements in a 1-cup serving of cauliflower. It’s also very high in vitamin K, which helps your blood-clotting abilities. It’s also high in all B vitamins except for B12 and you’ll also benefit from the pantothenic acid. The Omega-3 fatty acids, which provide anti-inflammatory benefits, are also present in cauliflower, so add a good serving to your plate at dinnertime. #13 Bok Choy This superfood is also known as Chinese cabbage or pak choi. Bad nutrients, such as fat or sodium, don’t exist in this veggie. This means you’re going to get all the good stuff: folate, vitamins A, C and K instead. Like broccoli, collard greens, kale, mustard



and turnip greens, it falls in the dark leafy greens category. 1-cup serving gives you only 10 calories; it has only 1 gram of protein and 2 grams of total carbohydrates, coming from sugars and dietary fiber. It’s high in vitamins A and C. Look at the amounts of vitamin A (1,877 micrograms of beta carotene) and vitamin K (31.9 micrograms). By eating a vegetable-heavy diet, you will decrease your risk of heart disease, strokes, some cancers and diabetes. You’ll appreciate the mild flavor of this vegetable, which can be either eaten raw, in soups or stir-fried foods. #14 Komatsuna This superfood is similar to spinach in its appearance. It’s also known as Japanese mustard spinach and many consider it the leafy version of the wild turnip. It’s ideal n salads and stir-fried meals. You’ll find that it complements foods like miso, tuna, sardines, tofu, mushrooms, garlic, almonds, quinoa, soy sauce and rice. Komatsuna is high in vitamins A and C, has more iron than spinach, and is great for the production of hemoglobin-rich red blood cells. It’s full of calcium, which benefits your bones and dental health. You can very well switch between komatsuna and spinach so you get the healthy benefits of both. It’s also high in the B, E and K vitamins, potassium, iron and molybdenum. Look for high levels of folic acid in this superfood as well. Clearly, this veggie has many more benefits than drawbacks for you. #15 Mizuna This veggie is called a power food. Known as Japanese Mustard and California Peppergrass, it will give your food a mildly tangy flavor that’s not quite as sharp as arugula.



Here’s a listing of the nutrients and some of the benefits you’ll enjoy: Mizuna is loaded with vitamin C, which helps strengthen your immune system. This veggie is also full of vitamin A. It also contains high levels of iron, which boosts your body’s red blood cells and folate, which helps your body to fight heart disease. It is also an important factor aiding your brain with serotonin release, which will affect your mood. Powerful antioxidants called glucosinates are found in mizuna. These can reduce your risk of developing cancer. Use this green vegetable in mesclun salads or grill shrimp, then put the shrimp on top of the mizuna. #16 Turnip Turnips also appear on your list of superfoods, so give them a try. A 1-cup serving of turnips has only 34 calories, making it the ideal food for you to add to your plate, along with a serving of salmon, lean steak or baked chicken and a salad. While it’s lower in protein, turnip is loaded with vitamin C and folate. You’ll also find small amounts of vitamins B and K in a single serving. Here’s where your turnips begin to shine. One serving of this veggie is loaded with calcium, magnesium, phosphorus and potassium. You’ll also benefit from the Omega-3 fatty acids found in turnips. Raw turnip won’t cause any harm to you, but it tastes better after it’s been cooked. If you cut into and eat a young turnip, its taste is pleasant, but as it gets older, it becomes bitterer. #17 Rutabaga This veggie looks like the turnip, only it’s yellow. It is considered to be a combination of both a turnip and a cabbage and it is packed with beneficial nutrients for your male health. First, it’s full of vitamin C, which helps boost your body’s immune system. Vitamin



C may also be linked to a drop in colorectal cancer. Just 1 cup of rutabaga gives you about 39% of your daily intake of this vitamin. You’ll also benefit from the levels of folate in your rutabaga–you get about 6% of your day’s requirement here. Next, look at the amount of zinc you’ll receive from that same 1-cup serving–about 4% of your daily needed requirement. You know how fiber benefits your health. Well, that 1 cup of rutabaga has roughly 3.5 grams of dietary fiber. #18 Mustard Seeds Just one tablespoon of mustard seeds gives you several nutrients, all of which you need in your daily diet. When it’s used as a spice, you’ll get not only the taste, but all the vitamins and minerals your body needs for optimal functioning. You’ll find the glucosinolates and fatty acids your body needs. These help prevent the development of certain cancers. Several B-complex vitamins are found in mustard seeds, including thiamin, folates, riboflavin, niacin, pantothenic acid and vitamin B6. They are packed with benefits as they ensure the good functioning of your nervous system, they regulate your body’s metabolism and last but not least, they assist with enzyme synthesis. When it comes to vitamins, these tiny little seeds are powerhouses. You’ll find beta carotene, lutein and zea-xanthin as well as the antioxidant vitamins A, C and K. Don’t forget about vitamin E, which aids in cellular health, skin and mucus membranes. The minerals you’ll find in mustard seeds include calcium, iron, manganese, copper, selenium and zinc, which are quite beneficial to your male health. #19 Tatsoi Tatsoi has a short list of interesting names, including rosette bok choy, spinach



mustard and spoon mustard. This superfood gives you several nutrient benefits, including from phytonutrients, minerals and vitamins. Phytonutrients boost your long-term health by preventing chronic diseases from developing. You’ll take advantage from a healthy infusion of vitamins A, C and beta-carotene. The minerals that help your overall health include calcium and folate. This little vegetable also adds fiber to your diet, which benefits your colorectal health. The calcium in tatsoi helps to strengthen both your dental and skeletal health. The folate will help prevent heart disease and, because it releases serotonin, it acts like a mild, natural antidepressant. #20 Arugula Arugula looks like regular lettuce, but it’s actually a darkgreen leafy vegetable that is used in salads alongside lettuce and other vegetables. It’s low in calories, which is great if you’re trying to control your weight. It’s full of vitamins A, K and folate, as well as some vitamin C. These vitamins aid cellular reproduction and eye health. The vitamin C helps to boost your body’s immunity and helps to repair and rebuild cellular tissues. The folate in arugula helps to protect your cellular health. You’ll get strong benefits from the calcium, magnesium, iron, phosphorus, magnesium, potassium and manganese. Along with the vitamins, these minerals will assist your immune system, cardiovascular health and nervous system. Arugula contains antioxidants, which protect your body from free radicals, the main factors contributing the aging process. Glucosinolates are also present in your arugula. These help to suppress some forms of cancer. #21 Field pepperweed Field pepperweed is actually considered to be an invasive weed in the United States,



while in Europe it’s an annual plant that has an edible part to it. When young, the leaves can be eaten as salad greens or added to salads. Cooks use the seeds and fruits as a spice, which has a taste similar to mustard and black pepper. Because it can grow in most kinds of soil, it has been designated a weed. It falls in the family Brassicaceae Laepidum. The leaves, which are edible, do have several nutrients, which will benefit male health. These nutrients include vitamins A and C, which aid in cellular reproduction and good eye health. When you eat the leaves, you also boost your immune system. The protein helps in supporting cellular health. #22 Maca Maca, a root vegetable grown high in the Peruvian Andes, is probably one of the best superfoods for guys to eat. Maca is high in protein, one of the substances needed for good sexual and reproductive health. This vegetable is also high in vitamins C and D, and in the B vitamins; you’ll benefit from its levels of riboflavin, niacin and B6, all of which are necessary for the good functioning of your immune system. In the minerals, you’ll see that maca root is high in calcium, iron, potassium, copper and manganese. Medical researchers consider it to be excellent for increasing levels of testosterone–in fact, this root balances the hormones of both men and women. Because maca is an adaptogen, it helps your body adapt to the level of stress you experience in your life. It is known that inability to cope with stress can affect your libido, so fighting this will help you have a better sexual life. #23 Garden Cress This superfood is excellent when added to your salads. It contains about 3% of your daily value of protein. This, along with some of the minerals and vitamins in garden cress, makes this vegetable a great addition to your diet. Garden cress is an excellent source of vitamins A, C and K. You’ll also get some vitamin E as well. It is loaded with most of the B vitamins, except for B12. All of these



are important for boosting your mood, as well as producing and maintaining your body’s DNA. When you add garden cress to your diet, you’ll increase your intake of calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. Because of the protein found in garden cress, this is ideal for your testosterone level, especially since you won’t have any saturated fats to deal with. You’ll also benefit from the presence of Omega-3 fatty acids in garden cress. Load up your next salad and enjoy this superfood. #24 Watercress This superfood is actually an herb packed full of nutrients, great for your overall health. It’s used as an addition to salads and soups and, because it’s so low in calories, so you don’t need to worry about gaining unwanted weight. Watercress is a great choice if you’re trying to reduce your cholesterol levels, so go ahead and add it to your foods. Take a look at the vitamins found in watercress: you’ll take in almost onequarter of your daily needed values of vitamins A and C with just one serving. You’ll also get some valuable vitamin E, as well as over 100% of the daily values of vitamin K. InB vitamins, you’ll benefit by adding about 2% of your daily needed values of thiamin, riboflavin, vitamin B6 and folate. Watercress is loaded with the minerals your body needs, such as calcium, magnesium, phosphorus, potassium as well as small amounts of natural sodium, copper and manganese. Just one cup of watercress gives you all these advantages, so make sure to load it into your salad.



#25 Radish Daikon This food is considered to be a superfood because of all its health benefits. Radish daikon is a white root vegetable also known as Chinese radish and white radish. It looks more like a white carrot and has a mild taste. Because of its low calories, daikon is an excellent choice for those working to lose weight. If you’re trying to increase your fiber intake, daikon is good for this as well. 4 ounces contain 2 grams of dietary fiber which will help stabilize blood sugar, while also ensuring the overall health of your digestive system and preventing you from feeling full after eating. Radish daikon is high in potassium, which aids in the transmission of signals through your nerves. It is also high in vitamin C and phytonutrients that help your body to fight cancer. If you suffer from migraines, daikon can be a good protective supplement. It can also help ward off a headache if you take it as soon as you feel symptoms. Because it’s a diuretic, it helps flush your kidneys, improving kidney function. #26 Wasabi Wasabi–yes, the hot, spicy condiment you add to foods like sushi. This is actually a root vegetable that gives you several strong health benefits. Take a look: Wasabi contains protein and zinc. It doesn’t have saturated fat, making it the ideal superfood to improve your overall reproductive and testosterone health. You’ll benefit from the high percentage of vitamin C, which gives you nearly all your daily needed value just from one cup of sliced wasabi. Except for vitamin B12, you’ll get all of your B vitamins that so necessary for a high energy level. When you add wasabi to your diet, you benefit from a load of minerals, which include calcium, iron, magnesium, phosphorus, potassium, naturally occurring sodium, zinc, copper and manganese. Because wasabi belongs to the broccoli and cabbage families, you’ll get enough isothiocyanates, helping to detoxify cancer-causing substances that enter your body. It can also help prevent cardiovascular disease by preventing the formation of blood clots.



#27 Asparagus Consider asparagus- another member of the superfood family. This vegetable, which grows quickly, has protein, a very low amount of saturated fat and it also has some zinc, all of which benefit your overall reproductive health. A 1-cup serving of asparagus will be quite beneficial to your testosterone health, so consider adding it to your diet. Asparagus is high in folic acid, vitamins A, C and B6. It’s quick and easy to cook, so you shouldn’t have any excuse there. Or you can also eat asparagus raw, giving you all of its health benefits. That 1-cup serving of asparagus will load you up with calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. It’s also high in Omega-3 fatty acids, so you’ll benefit from its antiinflammatory properties. Asparagus is high in dietary fiber, so load up your plate! #28 Spinach Popeye knew what he was doing when he ate spinach. This leafy superfood is loaded with all the minerals, vitamins and phytonutrients your body needs to stay healthy and fight inflammatory diseases and cancer. So, follow along with the cartoon sailor and load up your plate with spinach. You can have it either raw or cooked. A spinach salad is delicious when you add tomatoes, red onions and your favorite salad toppings. A 1-cup serving of spinach nets you vitamins A, C and E. You’ll benefit from the high level of vitamin K in this superfood. You’ll find nearly all the B vitamins, except for B12 and pantothenic acid. Spinach also contains calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper and manganese. Because it has some protein, you’ll get about 2% of your daily requirement. This, along with a low amount of fat, means that spinach is a great source for your reproductive and testosterone health.



Miscellaneous Superfood Items #1 Cocoa Powder When you include this superfood in your diet in small quantities, you’ll get some great health benefits. Unlike other foods, cocoa powder has choline, which helps to support the nerve communications inside your brain. Who knew? Because you normally take in only small amounts of cocoa powder, the benefits you’ll get from fats, proteins and carbohydrates will be modest. Take a look at the vitamin content. You’ll get small amounts of vitamin E, which has antioxidant properties and vitamin K, which helps your blood clot properly when you get cut. You’ll also get some small amounts of nearly all the B vitamins. The only one not present and accounted for is B12. You also get small amounts of all the minerals, including zinc, important for good testosterone health. Just use cocoa powder in moderation! #2 Chocolate Oooh, chocolate! It’s hard for almost anyone to resist the lure of a good, sweet chunk of chocolate candy. While this superfood has some strong health benefits for men, it still can’t be called a health food–not with the high fat and sugar content it’s got. Still, chocolate has a specific antioxidant that helps protect the cells of your heart against damage from heart disease. These antioxidants, called flavonols, are more present in dark chocolate. Not only do they protect against heart disease but they also improve your blood pressure. In moderation, chocolate (dark, remember) can reduce your risks from stroke, heart attack and diabetes. Don’t go wild and go through that whole bag of dark chocolates now! Doing so can boomerang on you and bring those health risks right



back. Instead, limit yourself to 3 ounces of dark chocolate daily. You’ll get most of the B vitamins and all the minerals you need, as long as you limit your intake. #3 Caffeine That cuppa Joe, it has health benefits that go beyond its ability to wake you up in the morning. When you drink coffee in moderation, you lower your risk of cancer, heart disease, stroke and diabetes. Because of its relationship to chocolate, you’ll need to balance the beverage and the sweet so you don’t overindulge. And just like cocoa and chocolate, caffeine is rich in those disease-fighting antioxidants. If you’re thinking of ramping up your vitamin and mineral intake with a few cups of coffee, that won’t cut it for you. About the only vitamins you’ll find in an 8-ounce cup of coffee are five of your B vitamins. When it comes to the minerals in coffee, it’s much the same. Instead, let’s focus on some of the other health benefits. By drinking four cups of coffee daily, you can lower your risk of oral cancer. Your body’s ability to metabolize caffeine is different from that of a child or a woman. Try to take in less than 400 milligrams of caffeine daily. Men who have been diagnosed with ADHD may benefit from drinking moderate amounts of coffee. You’ll focus better. #4 Quinoa This seed used to be called “the gold of the Incas.” Well, given the nutritional content of quinoa, that’s not far wrong. It’s truly a superfood for men. Let’s see why! Even though quinoa is a grain, it’s the most complete protein-rich food you can eat. It has all nine of the essential amino acids your body needs for good health. Iron–one serving (1 cup) contains 15% of your daily value. That’s great for your red blood cells and for the formation of



hemoglobin. Even when cooked, quinoa takes a while to chew. That’s because it’s chock-full of fiber. That 1-cup serving contains about 21% of your daily value. You’ll get about 30% of your daily value of magnesium, which helps to reduce the risk of type 2 diabetes. It also regulates body temperature, aids energy production, helps transmit nerve impulses and helps to form healthy teeth and bones. The level of riboflavin aids muscle and brain cells. Most of all, quinoa is loaded with manganese. That 1-cup serving has about 58% of your daily value. Load up! #5 Mushrooms Did you know that mushrooms have a benefit beyond adding taste to your pizza every weekend? The benefits of this tiny vegetable far outweigh its size, making it one of the superfoods you should be tracking down and eating. Take a look– mushrooms are loaded with minerals and your B and D vitamins. They also have several of the same nutrients you’ll find in beans, brains and meat. So, what’s not to like about the mushroom now? That little mushroom is full of the B vitamins, such as pantothenic acid, niacin and riboflavin. It’s also loaded with ergothioneine, selenium, copper and potassium. You’ll find beta-glucans, which help stimulate your body’s immunity against allergies. Selenium is an important antioxidant that works to protect your body from free radical damage. Additionally, research has indicated there might be a link between eating mushrooms and decreasing the likelihood of tumor growth in animals. Further testing is planned. #6 Magnesium Magnesium isn’t a food, but it’s a vital mineral that’s found in your food. It’s so important to the function of your body that it’s involved in a minimum of 300 enzymatic reactions that take place in your body. It affects your immune function and



helps with the transmission of signals along your nerves to and from your brain. Not getting enough magnesium can lead to painful muscle spasms. It can also be linked to high blood pressure, cardiovascular illnesses, diabetes, migraines, anxiety disorders and even osteoporosis. Thankfully, this condition is rare and more caused from the overuse of diuretic medications or chronic alcohol abuse. Look for magnesium in cocoa, legumes (beans), nuts, whole-grain cereals and dark green veggies. Mineral water and hard water may also contain magnesium. Clearly, magnesium is pretty important for male health, so load your grocery cart up with all of these foods. Then eat them! #7 Onions Yes, onions give you bad breath, but just take your toothbrush and a small tube of toothpaste to work with you. Onions have the kind of health benefits that the time you spend brushing your teeth after lunch is well worth it. Seriously… All the nutrients in onions will work together to benefit your physical health. Look at this: That onion you just sprinkled onto your burger has vitamin C. A phytochemical in that onion is called a flavonoid. The flavonoid teams up with the C in your onion to benefit your body. Together, they strengthen your cardiovascular system, decrease inflammation and improve the strength of your blood vessels. Another flavonoid, called quercetin, might help to slow the growth of tumors and keep you from developing colon cancer. Who knew? Order your food with onions! Additionally, a mineral called chromium makes it easier for your body’s cells to work with insulin, which helps with blood sugar control. One cup of chopped onions is loaded with vitamin C and vitamin B6. You’ll also get some vitamin K, thiamin, riboflavin, niacin, folate and pantothenic acid. You’ll get calcium, iron, magnesium, phosphorus, potassium, zinc (great for testosterone health!), copper, manganese and a small amount of selenium as well. #8 Eggs Wow, looking at the nutrients in one serving of eggs (4 large eggs) shows that you get the benefit of so many minerals and vitamins. Let’s talk about that, and then we’ll



talk about the unjustified bad reputation of the egg. One serving of eggs benefits male reproductive health like almost nothing else. This is truly a superfood. Except for vitamin C, you get all the vitamins in one serving of eggs: A, D, E, K and every B vitamin. You’re helping your body’s ability to fight free radicals, germs and environmental damage. Again, that one serving of eggs gives you calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese and selenium. This is probably one of the best foods for a man. The protein in a serving of eggs tops 60%. Cholesterol and eggs have gotten wrapped up into a messy package. Eggs provide a healthy source of fat for your body. The type of fat in an egg helps you better absorb some of the nutrients, such as vitamin A. Scramble your eggs only occasionally. When the yolk is exposed to high heat, the healthy fat and protein are damaged. #9 Olives Olives, whether green or black, give you so many health benefits. One serving– or28 grams–is low in calories and fats. You know about the connection between olives, olive oil and monounsaturated fats. Olives are packed with unsaturated fats, polyphenols, flavonoids and vitamin E. The black olive is just a ripened green olive. You’re going to get the same antiinflammatory and antioxidant benefits from either type. When you eat a serving, you’re helping your body fight the free radicals that cause cellular damage and cancer. But did you know that you can also fight asthma, arthritis and other types of inflammatory disorders when you munch on a serving of olives? The only people that should be wary of eating olives are those with high blood pressure, congestive heart failure, kidney problems or any condition affected by high sodium intake.



#10 Olive Oil Olive oil, or the oil to cook with and use in your salads, is the healthiest fat you could ever choose. Look at the Mediterranean diet. People in that area live long lives and they’re healthier than people in many other parts of the world. Olive oil is very high in monounsaturated and polyunsaturated fats. It also has saturated fats, but those are at a much lower level than the MUFA and PUFA. Omega-3 fatty acids, well known for their anti-inflammatory properties, are also high in this food. Look at the percentages of vitamins E and K. One cup of olive oil contains over 150% of vitamin E in the form of alpha tocopherol. Vitamin K is even higher–over 160 percent. So use that olive oil with no fear for your health. Your heart and body will only thank you. #11 Green Tea This isn’t technically a superfood, but this healthful beverage definitely fits into the superfood category for men. It’s almost the most perfect beverage you could drink for your health and here’s why: because green tea is barely processed before packaging, it is loaded with catechins, or antioxidants that help your body fight cellular damage. Those catechins lower blood cholesterol and blood pressure. Diabetics can benefit with a more-stable blood glucose level. Speaking of heart health benefits, green tea can help prevent several heart conditions and improve blood flow throughout your body. This also translates into good benefits for your brain–drinking green tea may help block the formation of harmful plaques that have been linked to Alzheimer’s disease. An amino acid in green tea may help calm you. Some of the nutrients in green tea include manganese, chromium, zinc and selenium, vitamins A, C, D, E, H, K, B and B5. Heat water to about 170 degrees F and add it to a bag of green tea. Steep and enjoy! #12 Cottage Cheese Yes, this humble dairy product is loaded with the nutrients your body needs to function and function well. Do more than plop a spoonful next to your salad or pair



it with pears or other fruits, mix it into some of your foods or even incorporate it into lasagna, along with mozzarella cheese. Be careful of the kind of cottage cheese you choose, however: regular cottage cheese has lots of saturated fat and salt while low fat and no-saltadded varieties are available. Let’s talk about the vitamin content. Because cottage cheese is animal-based, you’re going to get all your B vitamins, including B12. Look to get about 38% of your daily value of B12 in 1 cup of cottage cheese. Even better, B12 works to take an amino acid called homocysteine from your bloodstream. If that amino acid stays in your system, you’re at higher risk of heart disease. You’ll also eat all the essential amino acids your body needs when you scarf down that serving of cottage cheese. You’ll also get phosphorus and calcium which, when combined, help to build healthy bones. #13 Wheat Germ Now, guys, this is probably the closest food to perfect for boosting your T levels! Wheat germ is actually the embryo inside the wheat kernel. When wheat is processed into refined flour, the wheat germ is removed–which really is a pity because of its status as a true superfood. Just what in wheat germ makes it a superfood for guys? Protein: in a 1-cup serving of wheat germ, you get 32.9 grams of this amino acid. That’s about 66% of your daily value. Saturated fat: at 2.1 grams, you take in about 10% of your daily value. Zinc: wheat germ contains 18.8 milligrams, a huge 126% of your daily value. With those three nutrients right there, you can see that wheat germ is the perfect food for your testosterone health. It also contains significant amounts of all the vitamins you need, except for vitamins D and B6. As you look at your minerals,



you’ll see the same healthy picture. Except for sodium, you’re going to get good percentages of each mineral your body needs. #14 Eggplant Okay, here’s a great healthy superfood for you guys. While it’s not quite as potent as wheat germ, you’re still going to see some fantastic health benefits. Look at the deep purple color of the skin. Because veggies with deep colors have so many nutrients in them, eggplant falls into this same class. Eating a 1-cup serving of eggplant gives you vitamins A, C, E, K and every B vitamin except for B12. You’ll get the benefit of most of the minerals your body needs as well, helping your body to fight free radicals and cell damage. Be careful of the sodium, because eggplant is naturally high in this mineral. You won’t have to worry about saturated fat and you will get a small amount of Omega-3 fatty acids. When it comes to dietary fiber, you’ll really benefit here. The fiber will fill you up and make it easier for you to avoid overeating. It will move slowly through your intestines as well. You’ll feel fuller for a longer time period. This reduces your risk of colon cancer–the eggplant absorbs cancer-causing toxins and chemicals. #15 Peppers We’re talking yellow, green and red bell peppers. These globed vegetables, with their spicy taste, are packed, packed, packed with vitamins and other nutrients that your body needs for optimal functioning. You can enjoy bell peppers raw or cooked. They go well on pizzas and in salads as well. Let’s look at their nutrients. First, you’re going to get loads of vitamins A and



C. The red variety offers you nearly 300% of your daily value of vitamin C and you’ll get 105% of your daily value of vitamin A. You’ll get the benefits of the fiber in all varieties of peppers as well as high amounts of vitamin B6 from the red peppers. That delicious crunch comes with a low price–only 30 to 40 calories per red pepper. All three peppers (red, yellow and green) are naturally high in antioxidants, which protect your body from free radicals. They are also high in lycopene, which, guys, is good for your prostate. You’ll also lower your risk of pancreatic and bladder cancers by eating peppers. Protect your eye health with the phytonutrient lutein, helping you fight macular degeneration, an eye disease of your later years. #16 Tomatoes You probably add a handful of cherry tomatoes to your salads. Or you munch them raw as a snack. Good for you because they are one of the best foods you could choose for your male health! Low in fat, high in lycopene and loaded with vitamins and minerals–the tomato, in all of its varieties, gives you so many health benefits. A 1-cup serving of cherry tomatoes gives you the following: You’ll get 3% of your daily required value of protein. Now, let’s talk about those vitamins and minerals. About the only vitamins you won’t see represented in tomatoes are vitamins D and B12. You’re going to get high amounts of vitamins A, C and K as well as E, thiamin, riboflavin, niacin, B6, folate and a small amount of pantothenic acid. All of these are great for cellular repair and healthy neurotransmissions. Turning to the minerals, you’ll get the benefits of every single one except for sodium and selenium. Calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese are in that 1-cup serving. The potassium will give your cardiovascular system so many benefits: you’ll see your blood pressure drop, your LDL cholesterol will fall while it regulates your heart rhythm.



Herbs and Seeds #1 Garlic This superfood is great for seasoning different types of foods, especially meat. Some other major health benefits of garlic: It helps increase your testosterone, treat hair loss, clear acne, can fight colds, fight inflammation, and controls weight gain. In addition, this is great for lowering cholesterol and reducing blood pressure. #2: Fenugreek Seeds Fenugreek Seeds have many proven health benefits. One major benefit: It helps to improve digestion. If you are constipated or having any stomach related issues, this is something you will want to use. Consumers who have high blood pressure or other coronary conditions use this as well. One additional benefit: It increases testosterone! One final thing to note: iIt is good to eat this with a whole meal or you can use it as a supplement by shopping at your local health supplement store. #3: Cardamom Cardamom is an excellent spice that has been used for cooking in the Indian culture. Just recently has this spice been added to other areas other than culinary. Nevertheless, know that it is used as a supplement o help treat depression and mouth ulcers. There are also some other benefits: Cardamom is a detoxifier, it helps fight colds and flu, has anti-cancer properties. It also has anti-inflammatory properties and helps with blood clots.



#4: Cloves Like many spices, cloves are extensively used worldwide for their great taste and health benefits. Cloves are high in omega 3 fats, vitamin K, fiber, vitamin C and manganese. Like other spices, this spice helps to fight inflammation in the body. If you decide to cook with cloves, make sure to not put too much as they have strong taste and could ruin your meal. If you are serious about adding cloves to your meals, we suggest you look at a recipe guide. A little goes a long way! #5: Fennel Fennel is very popular in Italian cooking. Many add it to vegetables to give that added delicious taste. This food contains vitamin C, potassium, fiber, manganese, foliate and iron. It is also a phytonutrient with antioxidant properties, which can prevent you from getting sick. It also strengths the immune system, promotes colon health and a healthy cardiovascular system. Quick Cooking Tip: When cooking with fennel, you can use the base, stalks and leaves. However, you eventually want to cut the stalks off, but they can still be used in soups and stews if you’d like. #6: Ginseng By far one of the best ingredients found in some popular natural energy drinks and teas, ginseng is great for losing weight due to its natural appetite suppressant. One benefit you may not be aware of: ginseng stimulates sexual functions in men. However, make sure to consult your doctor before actually using this herb for that reason. You can also get your daily dosage of ginseng in a pill, tablet or powder form by shopping at your local health store. #7: Saffron This is a spice that can help fight asthma, Alzheimer’s, gastrointestinal problems, insomnia, heartburn and atherosclerosis. It is also an aphrodisiac which allows us men to increase our sexual desires. Saffron can be used in soups and stews as well as some teas. The key is to consume small dosages of this spice.



#8: Ginger Ginger is great to use if you own a juicer. Mixing it with vegetables such as kale, spinach, beets and carrots can make for one mouthwatering juice recipe. One of its main benefits is that it helps a great deal with gastrointestinal distress. In addition, it is great for boosting your immune system and an antiinflammation source which is a problem many face as we age. You can also use ginger to mix with your sautéed veggies, but we recommend blending it with your juicing recipe to get all of the vital nutrients needed to live a high testosterone lifestyle. #9: Cinnamon An amazing spice, cinnamon is used by many to lower blood sugar and is especially beneficial for those who are diabetic. Some studies have shown that it can even prevent inflammation and strengthen the immune system which will decrease the chances of getting sick. It is also high in manganese and fiber. Cinnamon can be sprinkled on particular foods such as toast. Use it sparingly when cooking for added flavor or you can use the pill form. Like cloves, a little goes a long way. #10: Sesame Seeds These are very popular in Asian dishes. Sesame seeds are very high in copper, manganese, magnesium and tryptophan which all have additional health benefits other than increasing testosterone! Among these ingredients is zinc, which is great for elevating T-levels. Quick Cooking Tip: You can sprinkle these seeds on foods such as broccoli, asparagus and other veggies for added flavor. This is just one more additional benefit of sesame seeds.



#11: Pumpkin Seeds Halloween is not the only time we should be consuming pumpkins or their seeds. The cool part about these seeds is you can bake them! All you have to do is clean them and follow a good recipe guide. It shouldn’t take more than 10 minutes to make some tasty pumpkin seeds. Just make sure to add healthy oil to the pan. They also can help boost T-levels. In addition, pumpkin seeds help to support your immune system, prostate, and coronary health. So give this superfood a try! #12: Sunflower Seeds Baseball players love to have these in their mouths during games. Sunflower seeds are loaded with copper, Vitamin B1 and Vitamin E. They help boost testosterone, lower cholesterol, fight inflammation, and they are well-known for their anti-cancer properties . Sunflower seeds can even detoxify your body as an added benefit. You can chew on them like baseball players or add them to your salads. It is best to put them through a grinder before doing this, so you don’t have the chew the outer shell off once it is in your mouth. #13: Squash Seeds Squash seeds are similar to pumpkin seeds in the sense that you can cook them in a pan in 15 minutes. They are high in fiber and yield a good amount of protein. In addition, these seeds are high in Omega 3 and 6 which is why they help to boost testosterone. Feel free to use this as a snack the next time you get sweet tooth cravings. Your T-levels will thank you.



Seafood #1: Oysters Regardless of whether you like oysters raw or fried, they are rich in Omega 3 fatty acids and zinc which greatly boost testosterone levels. Oysters are a natural aphrodisiac that will ignite your desires after eating several, overall making them an all-natural superfood that Mother Nature intended for us to consume. #2: Salmon One of the healthiest fish in our ecosystem, salmon is rich in protein and can help build lean muscle while working out. It is also high in vitamins B6 and B12 and Omega fatty acids which make it a must for boosting T-levels. In addition to the amazing benefits mentioned above, it can lead to improved moods, cognitive functioning, joint health and vision. Quick Cooking Tip: Try to bake or grill this if you have the option. If you must use a frying pan, make sure that you use coconut oil. #3: Shrimp Among the most popular foods to eat on the planet, shrimp is high in DHA and EPA which help the nervous system and promote cardiovascular health. In addition, this food contains an antioxidant known as astaxanthin. It is also high in protein, selenium and vitamin B12. Quick Cooking Tip: This food can be eaten raw or cooked. If you use a frying pan, make sure to use coconut oil. A little bit of tartar sauce is ok, but do not overdo it.



Nuts #1: Peanuts This food is a great way to get a healthy snack in, especially at night to prevent overeating. Peanuts are high in protein and polyunsaturated and monounsaturated fats, making them a great way to boost your testosterone levels naturally. You can bring a bag of these with you to work, eat them as a late night snack or have a handful throughout the day. Just make sure to consume with moderation, due to the high fat content. #2: Nutmeg This is a natural spice that has been around since ancient times. It is a natural remedy to many of the stress- produced afflictions that society is faced with. It helps improve digestion, skin care, it works as a liver detoxifier, helps fight bad breath and can be avery efficient natural sleep aid. Quick Cooking Tip: Keep nutmeg in a location that is cool and make sure it is sealed in a container. It can be used in sauces and even on certain veggies for seasoning. #3: Cashews By far one if not the most popular superfoods for those looking to boost T-levels AND build muscle. Cashews are high in polyunsaturated and monounsaturated fats which is why they help elevate T-levels. In addition, the copper they contain has antioxidant properties to prevent you from getting sick. The copper also fights free radicals. Quick Cooking Tip: You can also eat these in a stir fry recipe, together with other



veggies that are in this book. This is just another option as to how you can consume this food. #4: Pine Nuts This is a powerhouse for the vital nutrients your body needs in order to stay healthy. Pine nuts are high in fiber which will allow you to feel full after eating. They also contain protein and vitamin K, which supports healthy bones. Make sure to grab a handful of these to boost T-levels and maintain a healthy weight. #5: Pecans How could we forget the great tasting pecans? This superfood is found in just about every sort of nut mix bag you can find in grocery stores. Pecans are high in saturated fats which are needed for hormonal production such as testosterone. They are also a great source of dietary fibers. Make sure to consume pecans in small amounts, as they can yield tons of health benefits but eating too many can have the opposite effect. #6: Almonds Of course, we could not complete this section of the book without almonds. Almonds are another superfood high in nutrients that help lower cholesterol and prevent heart disease. They can only be consumed in small amounts. The high fat content is great for producing testosterone, but only in small quantities. This superfood is also high in vitamin E, magnesium and vitamin B12 (which is great for natural energy production). One a side note, there has been an interesting study recently, stating that almonds can prevent gallstones which we found interesting. More evidence is needed to support this claim but we figured it would be worth mentioning.



#7: Walnuts These are extremely beneficial as they are high in Omega 3 fats which will elevate yourT-levels. In addition, walnuts can decrease LDL cholesterol levels, reduce blood clots and prevent inflammation in the body. They are great as a snack while you are working or feel like eating something late at night. Quick Cooking Tip: There are several recipes out there that have walnuts in them: from saleds to rice dishes, not to forget the beneficial Mediterranean diets. Feel free to browse the web to learn how to make some of them. #8: Hazelnuts This is another superfood that is high in fibers and polyunsaturated and monounsaturated fats. hazelnuts also contain vital nutrients that are needed for a healthy body. The vitamin E contained in hazelnuts helps to fight free radicals and boost your immune system. As with all of the other nuts, consume them in small quantities and use them sparingly.



Beans #1: Kidney Beans Good old beans. Yes, kidney beans can help boost your testosterone levels. These beans in particular are high in foliate, fiber, molybdenum, and phosphorus. Some of the major health benefits of consuming kidney beans are coronary health, stabilization of blood sugar, and antioxidants to fight free radicals. Quick Cooking Tip: The best way to eat beans is to cook them on a stove top. Make sure to use all natural ingredients when cooking them. Beans can be used in several recipes so make sure to Google one if you really are in the mood for beans Kidney beans are also great as a side dish with your entree. #2: Black Beans One of our favorites. Black beans are excellent to eat with rice and they are particularly delicious when served with steak or another meat source. Black beans are also great for digestive health, including the colon. This type of bean, in particular is high in foliate, fiber, molybdenum, and tryptophan. They go wonderfully as a side dish with other meals. #3: Pinto Beans The world famous pinto bean is loaded with nutrients including molybdenum, foliate, fiber, tryptophan and phosphorus. You can eat them in a can, but it is always best to buy them fresh to avoid the high sodium content that comes in canned and packaged goods. These beans can stabilize blood sugar, reduce heart disease and help to move your bowels.



#4: Chick Peas These are also known as Garbanzo beans. The Spanish like to use these in a soup with sausage and other seasonings. This type of bean can increase testosterone and makes for a delicious home-made meal. Some additional nutrients in this bean include foliate, fiber, molybdenum, and tryptophan. #5: Lentils This is one of the most popular type of beans due to its taste and the fact that it is easy to prepare. Lentils are a great source of fiber, which will allow you to move your bowels. In addition, it is great for stabilizing blood sugars and promotes coronary health. Quick Cooking Tip: There are a variety of ways to add lentils into your diet. Two of the most convenient ways are in soup and salads. You can boil lentils without a problem, but we recommend a cooking guide for before you begin. #6) Baked Beans Eating baked beans is an American tradition. They go great with barbecue chicken or grilled steak, which are also testosterone boosting superfoods. Not only that, but baked beans are loaded with fiber, protein, and various vitamins and minerals. Some of the health benefits you will experience from eating baked beans include low cholesterol, stabilizing blood sugar and healthy bowels. #7: Lima Beans This superfood is very popular in all regions of the world. They are easy to grow in your own garden, if you’d prefer to not go to the grocery store or local market. These beans are high in fiber and protein which is why they are excellent to boost testosterone. Lima beans are very popular in South and Central America. There are several recipes



with lima beans that you can grab online to create the ultimate testosteroneboosting meal. #8: Navy Beans The name “Navy Beans” originated back in the 20th century as it was very popular in the United States Navy. Some of the amazing benefits you will experience from eating these beans are as follows: low cholesterol, stabilizing blood sugar and healthy bowels. It is best to eat this as a side dish with some meat based protein from the grill to give your body the additional advantage of boosting your testosterone. #9: Cannellini Beans These beans are high in zinc which helps to elevate T-levels. It is important to cook them properly or they may become toxic after you have eaten them. Cannellini beans are low on the glycemic index which means they provide energy in the body for hours. The beans also help detoxify the body and supercharge your body with rich antioxidants that fight free radicals. One added benefit is they can help your skin and fight aging! #10: Great Northern Beans This low fat, high fiber super food is a great way to stay healthy and boost testosterone in your body. The great northern bean is also rich in potassium and iron. Remember, it is best to eat beans with a main dish such as a meat-sourced protein. It is of the utmost importance to cook these beans the right way. Make sure to follow a credible recipe guide, before attempting it on your own. #11: Adzuki Beans These are lower in calories than a majority of the other beans mentioned in this book. Adzuki beans go great with salads, veggies and burgers. In addition, these beans help to detoxify the liver, prevent diabetes, improve heart health and help you lose weight as they satiate the brain into thinking you are fuller than you actually are.



Do This Instead to Increase Your Testosterone Levels For good testosterone health, you need to maintain good overall health practices. You need to eat the right foods, manage your weight, and regularly participate in exercise. Let’s discuss just what you need to do to naturally increase your body’s testosterone levels. Lose or manage your weight: If you weigh too much, you’re more likely to have a lower testosterone level. In a U.K. study, almost 900 middle-aged, overweight men with pre-diabetes were put into a study. One group of men was put on a low-fat, low-calorie diet with exercise; a second group given metformin and a third group took a placebo. The men in the healthy-lifestyle group saw the rate of low testosterone levels fall to 11 percent from 20 percent in one year. The low testosterone rates stayed the same in both the metformin and placebo group. Compound Exercises – Increase your participation in compound exercises. Compound exercises are exercises that exert several muscle groups at the same time. These include military presses, squats, bench presses, deadlifts, lunges, rows, dips and chin-ups. Doing compound exercises exerts the highest amount of stress, which makes your body increase its production of testosterone. Give your workouts the greatest level of intensity. This, too, helps to boost your testosterone output. Reduce Your Stress Level – As you’ve already learned, high levels of stress induce your body to release the stress hormone: cortisol. Cortisol causes your body’s testosterone levels to drop. Find ways to reduce your stress level, such as walking, running, listening to your favorite music or participating in an enjoyable activity.



Sleep Better at Night – Shortchanging your body of its needed sleep has the same effect as too much stress–boosting your body’s output of cortisol. You may or may not need 8 hours of sleep every night. Find out how much nightly sleep you need and aim to get to bed on time every night. Increase EFA – Essential Fatty Acids, present in foods such as fatty fish, avocados, peanuts, olive and canola oils as well as flax seed have a beneficial effect on your testosterone levels. Start buying these foods and eat them on a regular basis. Eat More Cruciferous Vegetables – These are the veggies such as broccoli, radishes, cauliflower, cabbage, turnips and Brussels sprouts. A compound in cruciferous vegetables has been found to lower estrogen levels. Remember, when estrogen levels fall, testosterone rises. When estrogen rises, testosterone falls. Reduce Your Soy Intake – The protein in soy foods and beverages acts to increase your body’s levels of estrogen. Your level of testosterone will fall. While your body needs a small amount of estrogen, too much will end up having a lot of unhealthy effects on your body. Limit Your Alcohol Consumption – Drinking in moderation is fine. Consuming large amounts or binge drinking can have a major negative effect on your body’s testosterone levels. One or two beers every so often are fine, but even less is better. So now that you know what to do in order to live a healthier testosterone friendly lifestyle, you’ll have everything you need to transform yourself in the next 24 hours using our plan.



Bonus: How to Indulge a Testosterone Friendly Lifestyle Living a life that encourages your body to produce the healthiest level of testosterone is important for you overall, as well as for your reproductive health. When your body releases the right level of testosterone, you’re able to manage your weight and body fat, you have energy and good muscle tone. When it comes to your reproductive health, you have a healthy libido (sex appetite) and everything works as it should. Testosterone also prevents your prostate from growing too large. You need to know how to avoid too much natural estrogen and sources of synthetic estrogen, which will cause health issues.

Avoid These Things as They Decrease Your Testosterone Levels Below is a detailed list of 7 things you must avoid as they have been proven to decrease your testosterone levels. Stress – When you’re too stressed, your body releases cortisol, a stress hormone. This can interfere with your organism’s ability to release testosterone. Xenoestrogens – This is not natural estrogen. Instead, it’s an industrially made compound that has similar effects that natural estrogen has on your body. Xenoestrogens activate other receptors in your body to make their effect even stronger. Synthetic estrogen – diethylstilbestrol or DES, can lower your sperm count and increase your risk of prostate cancer. BPA has some of the same effects as synthetic estrogen and can cause genetic abnormalities.



Candles – especially the scented variety may not “set the mood” you want in the bedroom. Think about what is in an artificially scented candle: toluene and benzene. These are the same compounds found in tailpipe exhaust. Plastic Water Bottles – These contain BPA and PCBs, both of which leach xenoestrogens into the water or other liquid inside the bottle. During shipping, temperatures go above 140 degrees F, which enables the synthetic estrogens to leach into the water. Air Fresheners – Air fresheners, either from a spray can or the little car fresheners you hang from your rear-view mirror, emit dangerous chemicals that are harmful to your body’s ability to secrete testosterone. Two of these chemicals will be familiar: toluene and benzene. The two other chemicals are formaldehyde and phthalates. The last substance is an endocrine disrupting substance, which damages the brain and immune system. Phthalates can cause you to act more female. Sugar – Men who underwent glucose tolerance testing also had their testosterone levels tested. Researchers at St. Vincent’s Day Hospital, Ireland found that the men’s’ testosterone levels decreased by as much as 25 percent. This result developed whether the men had been diagnosed with diabetes or pre-diabetes. More testing to determine the link between sugar and lower testosterone levels is needed. Now that we have discussed what to avoid that decrease testosterone levels, it is time to discuss some things that will boost your T-Levels.



24 Hour Testosterone Restoration Checklist ✔ Eat Lots of Meats such as meatballs,

✔ Eliminate househould items containing

strip steak, pork chops, and filet mignon.

✔ Go nuts with nuts such as cashews, walnuts and almonds.

✔ Seafood items like crab, lobster, shrimp

BPAs, phthalates, and parabens that can be found in products such as cologne, cleaning supplies and toiletries.

✔ Get those “healthy” fats with tasty avocados and olives.

and oysters are high in essential minerals like Zinc and Magnesium.

✔ Eat Poultry items such as turkey,

✔ Cheat your way to higher testosterone

✔ Eat Lots of fruits like watermelon,

with some delicious dark chocolate (remember must be 70% or more Cocoa)

✔ Limit Estrogen Increasing Foods such as soy based products that can make you more feminine.

✔ Eat foods that are rich in Vitamins A and D such as cantaloupe, eggs, potatoes, milk, salmon and mushrooms.

✔ Enjoy a side of mouth watering beans

chicken and duck.

bananas, blueberries and strawberries.

✔ Feel like a Big League baseball player snacking on sunflower seeds.

✔ Avoid unnecessary stressors and consistently get a minimum of 7 hours (or more) of sleep.

✔ Increase your Essential Fatty Acid Intake with supplements like (Biotrust)

✔ Walk or jog daily and do more

such as black, pinto, lentils, and lima.

✔ Momma and Popeye knew best when they said to buy yourself some broccoli, cabbage, asparagus, spinach and cauliflower.


compound exercises like squats, pushups and chin-ups.

✔ STOP snacking on vending machine items and other foods that are LOADED with sugar. 74

Conclusion Now you have everything you need to start boosting your testosterone naturally and avoid expensive and unnecessary doctor’s appointments. Now you know that there is no real reason to take all of these crazy injections that can be harmful to your long-term health. You can now take charge of your life and gain the confidence, energy, strength and vitally you have been missing. All you need to do is start eating more of the superfoods that are found in this book today! We know you enjoyed this book as much as we did, when it came to writing it. Now it is time to take action and see the results for yourself! Yours in Health!

Mike Westerdal (Signature)

Anthony Alayon (Signature)



About The Authors Mike Westerdal, RKC Sports Nutritionist Mike Westerdal is a sports nurtionist, personal trainer, russian kettlebell instructor and founder of CriticalBench.com a fitness publishing company that helps half a million people per month achieve their strength & health goals. With a background in sports training, powerlifting and muscle building Mike has been researching testosterone boosting foods to delay the onset of andropuase. Connect With Mike: Mike’s Gifts For You: http://www.freemusclegifts.com/72hours.htm Industry Leading Solutions: http://www.criticalbench.com/products/ Critical Bench Facebook Fan Page: http://www.facebook.com/criticalbench Critical Bench YouTube: http://www.youtube.com/criticalbench



Anthony Alayon, CFT and HKC Certified Sports Nutritionist Anthony Alayon is a Certified Sports Nutritionist, Certified Personal Trainer and Hardstyle Kettlebell Certified. He has over 12 years of experience in the fitness industry and his work has been featured on popular media outlets such as Natural Muscle Magazine, Bliss Magazine, Bodybuilding. About.com (A New York Times Company), Bodybuilding.com, Labrada Nutrition, CriticalBench.com and HugoRivera.net. Anthony is the Co-Creator of The Fat Extinction System and University of Abs. He specializes in creating diets that are not only nutritious, but help to lose fat and build muscle. His programs have helped thousands worldwide including average working mothers and fathers, all the way down to professional athletes. Anthony currently lives in Tampa, Florida and is engaged to his lovely fiancé, Jacqueline. To connect with Anthony personally, you can like him on Facebook by going to www.facebook.com/anthonyalayonfans To get weekly fat loss and muscle building advice, subscribe to Anthony’s YouTube Channel Today at www.youtube.com/fatextinction To learn more about his programs, visit his web site at www.FatExtinction.com



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