Hi Friends,
Last summer a male friend asked for my help understanding the basics on nutrition for optimal male performance. I threw together the information below covering the basics on how to eat to increase energy levels & boost testosterone. The outline below is packed with the essentials to know for men's nutrition. It also highlights helpful facts for women.
Protein + Healthy fats = a man’s dream
- Healthy fats: focus on omega 3s--these are anti inflammatory
- The body cannot produce omega 3s so you have to get them in your diet
- Omega 3s will optimize your lean muscle mass
- Food sources: beans, nuts (try brazil nuts), seeds, salmon, sea bass, trout, oysters
- MCT: Medium Chain Triglycerides
- Aka energy that the body can use quickly & efficiently--metabolized differently
- This is an excellent energy source not only to burn fat but it fuels your brain
- Food sources: grass fed butter, coconut oil, milk
- Grass fed
- Aim to get beef & butter from grass fed cows
- Grass fed beef: 6x the omega 3s of grain fed beef
- Grain fed cows have to take antibiotics. Antibiotics destroy our natural (good) gut bacteria. When you eat the grain fed cow you are also consuming their antibiotics
- Also higher in vitamin B, D, and Iron
- Grass fed butter
- 25% more omega 3s & higher in vitamin K2
- Eat your (cruciferous & organic) veggies
- Boost your testosterone levels by lowering your estrogen levels
- Increased testosterone promotes muscle growth, better energy levels, and a higher sex drive
- Food sources: broccoli, brussel sprouts, kale, cauliflower, cabbage
- Additional testosterone food-boosters: beef, eggs (pasture raised), spinach
- Gut Health
- The lord of all health:
- Responsible for digestion & absorption of nutrients
- Major role in immune function
- Research is showing its impact on mental health
- Heal your gut change your life
- Diet diversity: aim to get in different foods each week (produce wise mainly--I tend to eat a lot of the same proteins)
- Prebiotics: feed the good bacteria, starve the bad, antiinflammatory & antioxidant
- Food sources: cruciferous veggies, garlic, onion, bananas, apples, seaweed
- Probiotics: help to kill off unfavorable bacteria. Most powerful when consumed in fermented foods but can also supplement a pill
- Food sources: sauerkraut, sourdough bread, kimchi, kefir, yogurt, pickles, kombucha (watch for added sugar)
- Seed daily symbiotic is a great supplement
- Antioxidants: the foundation for gut health; bonus impact on digestion & skin
- Food sources: berries, cherries, beans, nuts, dark chocolate (75% and up)
- Avoid added sugar when possible
- Bone broth: aids in healing your gut
- Drink about a cup each morning. Add turmeric, black pepper to fight inflammation. Salt for taste. Microwave for about a minute. STIR!!!!!!
- Supplements
- Boron: boosts testosterone
- Vitamin C: increase energy & boosts immune function
- Zinc: metabolizes nutrients, aids in immune function.
- Also allows the body to produce testosterone.
- Resources for your convenience
- https://thrivemarket.com/brand/thomas-delauer-shopping-lists
- Thomas DeLauer is an industry leader in men’s health--can order directly through this link to be delivered or just use to give you grocery ideas
- Note: you do NOT have to be keto.
- https://www.butcherbox.com/
- Great for grass fed, free range, organic meats
- I felt it was hard to find good meat in NYC so this is a convenient solution--ships to door