7 Testosterone Boosting Myths No One Will Tell You About


If you’re one of the 25% of U.S. men suffering from symptoms of low testosterone-or one of the millions of men following testosterone boosting myths-you’ve probably tried anything and everything to raise your testosterone levels. But nothing seems to be working.

If you suffer from low testosterone, you may be experiencing:

  • Low libido and sex drive
  • Low sperm count
  • Weight gain
  • Muscle loss
  • Anxiety and depression
  • Diminished mood
  • Insomnia
  • Brain fog
  • Loss of vitality
  • Erectile dysfunction

Are you sick and tired of these symptoms making you sick and tired?

Of course, you are! So you visit your doctor, who prescribes some testosterone replacement therapy or medications or pumps or doodads… and yet you still feel the same crappy way.

That’s because most therapies for testosterone don’t get to the root of the issue. They raise T-levels in the short-term without attacking the underlying root cause.

So maybe you’ve even decided to make lifestyle changes to address these root-cause concerns. That’s the first step towards overall health and increased testosterone.

But months later and you’re still not seeing results.

Why?

Because there are a number of testosterone boosting myths floating around out in the “world wide web” that just don’t work.

I’m here to debunk those myths to ensure that every lifestyle choice you make is optimizing your health with increased testosterone, regulated hormone levels, and a vibrant sex life!

So what are these testosterone boosting myths? And what can you do instead to exponentially boost your testosterone levels for real?

Myth 1: “Working out boosts your testosterone.”

No, working out doesn’t boost your testosterone. This is a common testosterone boosting myth. Working out the right way boosts your testosterone. Not all exercise is created equal when it comes to raising your testosterone levels.

Endurance exercise, like running and cycling, may actually reduce your free-floating testosterone levels. A number of studies have shown that prolonged endurance training can interrupt hormone production and damage the male reproductive system—aka lower testosterone.

Moreover, low testosterone generally means increased estrogen; increased estrogen can lead to low bone density and osteoporosis. This means that men with low testosterone are more susceptible to injuries during endurance exercise. It becomes a double whammy of problematic low T!

But that doesn’t mean you shouldn’t be working out. In fact, you need physical exercise in order to lose weight and boost your testosterone. Instead, focus your exercise efforts on HIIT, lifting weights, and yoga.

High-intensity interval training has been shown to have a higher testosterone response than steady endurance exercise. It also burns more calories and boosts fat loss in both the short- and long-term. One study of overweight men found that 12 weeks of HIIT reduced their fat mass by 17%. Losing weight thus helps to increase the level of free-floating testosterone, regulate hormones, and reduce the risks of metabolic syndrome.

Combining HIIT with weightlifting has been shown to help burn fat at a higher rate. Lifting weights helps to build muscle. The more muscle you have, the higher your testosterone levels. Plus, body muscle helps your body use up more energy and burn more fat. You’ll burn fat at a faster rate, helping to quench weight-related low T.

Yoga has also been studied as a strong testosterone booster. Yoga can help lower stress and anxiety, which in turn lowers cortisol levels. Cortisol kills testosterone production and destabilizes hormones. Yoga is able to minimize cortisol to improve T levels and overall reproductive health. Yoga has also been shown to boost libido, improve erection quality, improve orgasms, stimulate genital blood flow, and enhance sexual pleasure. It’s time for downward dog if you ask me!

Myth 2: Eating fats hurts your testosterone levels.

Having fat on your body can lower your T levels, but eating fats will now lower your testosterone. In fact, you need fats in your diet because testosterone is fat-soluble. If you cut out fats, your free-floating testosterone has no where to run… so your T lowers in tandem.

In fact, low-fat diets are proven to kill your T. One study found that a diet with less than 40% fat drastically decreased testosterone levels. Another study found that increasing the percentage of calories from fat from 20% to 40% increased testosterone levels drastically. This study also found that a low-fat, high-fiber diet reduced testosterone by 12%. Moreover, fats are necessary to regulate the endocrine (hormone) system, including the production of testosterone.


Plus, eating fats can actually help you burn body fat. Research found that participants eating a low-fat diet only burned 18.8% of their energy from fat, while the high-fat diet group burned 41% of their energy from fat. Furthermore, the high-fat group had 13% higher testosterone levels.

Nevertheless, eating a diet too rich in fats can make you gain weight. And being overweight or obese will lower your testosterone levels. In this way, you’ll want to eat healthy fats like omega 3s (fish), avocados, and coconut oil. You should also evenly balance all three of your macronutrients: carbs, fats, and protein. 

Myth 3: Eating carbs hurts your testosterone levels.

In the same vein, people tend to demonize carbs. Nope, this is another testosterone boosting myth. In reality, carbs are absolutely necessary for hormone production. Sure, processed carbs are bad for you, but they give all carbs an unnecessarily bad rep. Whole-wheat products and grains are vital to ensure your body stays healthy and functioning.
A study by the University of North Carolina found that participants on a low-carb diet had reduced testosterone and raised cortisol (which kills the production of T). On the other hand, a Life Sciences Journal Study found that men on a high-carb diet for 10 days had higher levels of testosterone and lower levels of cortisol.

In this way, scientists have concluded that carbs help keep cortisol levels low. Cortisol not only stops the production of testosterone but also binds to free-floating testosterone for a double whammy of low T. Carbs can help fight off these T-killing effects of cortisol. If you want to boost your testosterone, stick to a moderate amount of whole-wheat, full-grain carbs.

Myth 4: Soy will increase testosterone levels.

Soy is commonly considered a healthy protein alternative to “fatty” meats. Not in the testosterone boosting myth busters house! Soy can be found in a number of protein powders, as people assume soy can help build muscle. The real reason “soy protein isolate” is used in so many protein powders? It’s cheap and easy to come by.

Researchers have found that soy can actually lower testosterone and raise cortisol. This is likely because soy is highly estrogenic, so much so that one study even found male subjects had enlarged breast and nipple discharge when eating high amounts of soy. This is obviously not what any guy wants who is trying to raise their testosterone levels. Perhaps they will have better luck with a testosterone booster taken as a dietary supplement.

Moreover, men who eat a lot of soy were found to have high levels of equol in their bloodstream. Equol is an anti-androgen that shuts down hormone production, making the manufacture of testosterone impossible. This soy-related diminishment of hormone production can also lead to infertility and low sperm count.


Steer clear of soy if you’re working on boosting your testosterone levels. Watch out for “soy protein isolate” in your protein powders. Be aware of the soy content in your sushi platters.

If you’re lactose intolerant and use soy as an alternative, try almond milk or cashew milk instead. These nut milks are lower in calories and higher in testosterone-boosting goodness. 

Myth 5: Drinking alcohol gives you a “man’s” boost.

The image of sipping a cold beer or scotch seems “manly,” and so many people naturally associate alcohol with testosterone. However, booze actually lowers your testosterone levels, reduces fertility, and promotes weight gain. One study found that alcohol, even in the short-term, can severely suppress the synthesis of testosterone. Some studies even show that two drinks per day can cause these testosterone-minimalizing effects. Alcohol has also been linked to erectile dysfunction, depression, and anxiety—all of which are related to low T.

Plus, alcohol makes you gain weight. Drinking your calories without any nutritious value is a sure-fire way to quickly increase the number on the scale. And the higher the number on the scale, the lower your testosterone.

Alcohol also influences the liver. The liver is responsible for metabolizing testosterone and ridding the body of excess estrogen. While you’re drinking, the liver has to instead work to metabolize the alcohol rather than rid the body of estrogen. Estrogen then builds up in the body, which suppresses T production and stores more fat.


Beer is especially a testosterone killer. The hops in beer are highly estrogenic, so much so that beer is being studied as a treatment for hot flashes in menopausal women. The estrogenic properties in beer slow down testosterone production and pack on the pounds towards a double whammy of low T.

Alcohol of any type is the enemy of your testosterone by stopping testosterone production, increasing estrogen, raising cortisol, damaging the liver, and increasing fat storage. The more you drink, the lower your testosterone.

It’s okay to drink in moderation, though. Have one glass per day or keep your drinking to once per week.

Myth 6: ED medications help with boosting testosterone.

The relationship between low testosterone and erectile dysfunction is complex and not fully understood. But we know that treating ED doesn’t solve low testosterone, and raising testosterone doesn’t necessarily treat ED. Although the two are linked, they’re not interdependent. A man could have low testosterone and diminished libido but still have the ability to have an erection. Another man may be incredibly horny with a high sex drive, but he can’t seem to have an erection when the time comes. ED and low T both affect sex, but they’re not the same.

In this way, erectile dysfunction medications are not a solution for low T.

Moreover, ED medications could actually affect your testosterone levels in some way. Because ED medications like Viagra and Cialis only mask the symptoms of an underlying problem, they can actually create more psychological concerns. These can influence your brain’s ability to send signals to the endocrine system to make testosterone.

If you have erectile dysfunction, talk to your doctor to see if you have low testosterone as well. The two are not the same, but they can often be treated with similar lifestyle changes.

Myth 7: Masturbation boosts your testosterone.

Some men have the belief that the more you masturbate, the higher your testosterone levels. The thought process goes that every time you get aroused, your testosterone levels go up. So masturbating and getting aroused often is good for T levels… right? Negative, this is another one of those crazy testosterone boosting myths.

Well, that’s not exactly how it works. While it’s true that arousal boosts testosterone in the short-term, masturbating too often can create hormonal imbalances and erectile dysfunction. Frequent masturbation over-stimulates the levels of dopamine (which is the hormone that triggers sexual pleasure).

If dopamine is released too often, your body stops responding to it. This means that when you masturbate, you won’t feel the same sort of satisfaction that you do in the past. This not only destabilizes your hormones and forces testosterone to take a back seat… it also creates a masturbation addiction.

You’re constantly looking for that sexual pleasure, but you can’t achieve it because your brain has become desensitized to the related dopamine.

Moreover, multiple ejaculations increase the level of estrogen in the body. The more you ejaculate, the lower your androgen receptor activity (aka lower free-floating testosterone). Higher estrogen and lower testosterone can throw your body out of whack for days. If this happens often, like with a masturbation addiction, this imbalance can severely damage your T levels long-term.

Still, some studies suggest that a short-term sexual abstinence of 7 days can result in a 145% spike in testosterone. Nevertheless, too much abstinence can lower your testosterone.

So what’s the solution? Have sex. Find a partner, though some prefer the use of a sex doll, and revel in that intimacy. Unlike masturbation, sex is proven to increase testosterone levels because of the sexual arousal and personal intimacy needed for the act. Older men who have sex have higher testosterone levels than those who don’t, and a study of couples found they had higher T levels on nights where they had sex over nights they didn’t.

Having sex 1-2 times a day will keep your testosterone strong and your health and wellness vivacious. Doctor’s orders!

Bottom Line

Don’t believe everything you read or hear about testosterone. It is possible to boost your testosterone with natural and healthy lifestyle changes. But those changes shouldn’t necessarily include endurance exercise, depriving yourself of fats and carbs, eating too much soy, over-drinking, and over-stimulating your mini-me.

If you want to increase your testosterone levels with healthy lifestyle changes, learn more with my article 13 Ways To Increase Testosterone Naturally. Ready to take the ultimate step? Sign up for our G1 Performance Health program, a genetic-based report and private consultation that will get you started on a total body transformation.

What are you waiting for? Sign up for G1 Performance Health now!

How To Conquer Metabolic Syndrome


If you’re a man with a waistline circumference over 40 inches and you’re struggling to get your weight and health under control, you may be dealing with metabolic syndrome. If you’ve visited a doctor and found elevated blood pressure, cholesterol levels, blood sugar levels, and prediabetes, you might be feeling helpless and vulnerable to your increased risk of health complications. You’re probably wondering what you can do to lower your risk and get your health back under control.

Placing the term “metabolic syndrome” on your health concerns can be validating. And if you are one of the 32% of the U.S. population with metabolic syndrome, you can find solace in understanding how metabolic syndrome works… and how you can treat it naturally and easily.

What is metabolic syndrome?

“Metabolic” refers to the biochemical processes that allow for your body’s healthy, normal functioning. This includes your metabolism, which is the process that turns your food nutrients into energy that the body uses to stay operating at optimal capacity.

Metabolic syndrome, often also called syndrome X or insulin resistance syndrome, is itself not a disease. It’s the term given to a collection of conditions that together increase your risk for serious diseases, like cardiovascular disease and diabetes.

General conditions of metabolic syndrome include:

  • Insulin resistance (pre-diabetes)
  • Hypertension (high blood pressure)
  • High cholesterol
  • High blood sugar
  • Obesity

Together, these conditions increase your risk of clotting, such as stroke and heart attack. They also put you at severe risk for heart disease and diabetes (especially type 2).

Metabolic disease is found in 82% of diabetic patients because it’s linked to insulin resistance. If you have metabolic disease, your cells aren’t able to respond to insulin—the hormone that helps your cells use sugar as fuel and energy. In this way, you start to have more free-floating sugar in your blood. Your body starts to respond to this increase in glucose levels by churning out more insulin. Suddenly, you’re overloaded with sugar in your blood, useless insulin floating around… and your body is unregulated, unhappy, and unable to function.

Moreover, insulin resistance, cardiovascular disease, and diabetes all have one key thing in common (aside from being horrible for your wellbeing):

They are known causes of erectile dysfunction and low testosterone.

Yes, that means that metabolic syndrome is hurting your sex life!

(Also, metabolic syndrome may cause kidney disease, sleep apnea, fatty liver syndrome, increased risk of dementia, and cognitive decline.)

This means that metabolic syndrome has a direct effect on your heart health, blood health, organ health, and sexual health—all of which are vital parts of life and wellness (especially the sexual health, if you ask me).

Metabolic syndrome negatively influences your overall health and way of life. Most likely, you are not in the physical shape you used to be, which can damage your everyday life. You may have lowered energy, be more tired, lose concentration, and feel unsatisfied with your health. You can’t play with your kids like you used to and your dog misses going on long walks in the park.

Moreover, this increased risk of serious diseases can take a toll on your emotional wellbeing. You aren’t living the healthy, fruitful life you want, and you’re constantly weighed down with the pressing thought that you are a ticking time bomb of diseases.

But you don’t need to suffer anymore.

What are the symptoms of metabolic syndrome?

Metabolic syndrome usually does not have any visible symptoms. The number one symptom is a large waist circumference, over 40 inches for men and 35 inches for women. If you are overweight or obese, your doctor will likely test your levels to see if you have metabolic syndrome.

If you have at least three of the following traits, your doctor will likely diagnose you with metabolic syndrome:

  • Waist circumference 40” or more
  • Reduced HDL cholesterol (good cholesterol) lower than 40mg/dl
  • High triglyceride level above 150 mg/dl
  • Increased blood pressure above 135/85
  • Elevated fasting blood sugar over 100 mg/dl

What are the causes of metabolic syndrome?

There is really only one cause of metabolic syndrome: fat. The more fat you have stored on your body, the more likely you will have problems with your cholesterol, blood pressure, and blood sugar.

Those who are overweight or obese are significantly more likely to have metabolic syndrome. In fact, metabolic syndrome is found in 22% of people who are clinically overweight, 60% of those who are obese, and only 5% of those with a normal body weight. The risks of metabolic syndrome increase the faster you gain weight as well; your risk increases by 45% for every 5 pounds you gain per year.


There are a few other risk factors for metabolic syndrome, but they almost all relate back to your weight.

Age is considered a risk factor, but this is likely because most of us tend to gain weight as we age. In fact, about 40% of Americans over age 60 are affected. As you get older, it gets harder and harder to shed pounds like you used to. Your metabolism (key word here) isn’t as fast or forceful as it used to be. Gone are the days where you could down a cheeseburger and feel nothing. Now, it seems that 3-pound cheeseburger makes you gain 8 pounds on the spot.

Moreover, as men age, our testosterone levels naturally begin to decline. Low testosterone is linked to increased weight gain and loss of muscle mass. If your hormones are out of whack due to age, diet, or lack of exercise—you’ll start to gain weight and diminish your body’s natural functioning. Learn how to normalize your hormones in 5 easy steps here.

Additionally, those with diabetes and other diseases are more likely to have metabolic syndrome. This is likely because their metabolic syndrome caused their diabetes or diseases.

Smoking is another risk factor for metabolic syndrome. Although not studied, it’s highly probable that those 5% of people with average body weight who have metabolic syndrome are regular smokers.

P.S, Race is not a factor in metabolic syndrome. However, some studies suggest that Mexican-Americans have the highest prevalence of metabolic syndrome in the U.S. The reason is still unclear, though it may have to do with a fattier and heartier diet.

How do you treat metabolic syndrome?

But I have good news to share. Metabolic syndrome is completely curable. You don’t need expensive medications with harsh side effects. You don’t need surgery. And you don’t need secret medicines from secret places.

Metabolic syndrome is completely treatable with lifestyle changes.

And I know this, because I’ve been there.

I went to my doctor for a routine physical exam and found out I was 25 pounds overweight with a cholesterol of 245. When my doctor reviewed life expectancy charts based on my medical history and current health levels… I suddenly realized my own imminent mortality.

I decided to make a change in my lifestyle. In 6 months, I went for a follow-up visit to my doc. I had lost over 20 pounds and reduced my cholesterol to 195. Better yet, I was feeling the best I’d felt since my 20s!

So before you start scoffing at “lifestyle changes”… I’m living proof that it works. These changes in your sedentary lifestyle can help attack the underlying cause of metabolic disease: your weight and your hormones.

So what can you do to get rid of metabolic syndrome and lower your risk for the associated problems like cardiovascular disease, diabetes, and *gulp* erectile dysfunction?

By the way, do you know what the second definition of metabolic is?

metabolic (adj): undergoing metamorphosis

It’s time to metamorphose and change your body RIGHT NOW to start lowering your health risks.

1. Boost your metabolism.

If you want to overcome metabolic syndrome, you want to start by boosting your metabolism. Makes sense, right? The metabolism is the natural function that uses food to create energy. The higher your metabolism, the faster you burn calories and fat storage. The slower your metabolism, the more likely you’ll store fat and calories.

Metabolism naturally declines as we age. This decline often makes us gain weight. Moreover, people who are overweight tend to have a lower metabolism generally, because the added fat stress on the body slows down the metabolic processes (hence metabolic syndrome). This causes us to gain even more weight.

It’s a vicious cycle!

It’s time to break it. Who’s with me?

Below are the ways you can boost your metabolism and lose weight—the two keys to unlocking the cure to metabolic disease.

2. Get active.

Metabolic syndrome is directly linked to an inactive lifestyle. You need to get up and move around if you want to burn calories, lose weight, and keep your body’s functioning in shape. Sitting down is proven to be horrible for your health and can lead to weight gain, bone problems, mental concerns, and more. Even just standing up during the workday has been shown to burn an extra 174 calories per day!

Get at least 30 minutes of moderate exercise each day. Even making small changes can help you reach this goal. Take the stairs instead of the elevator. Bike to work instead of drive. Play with your kids outside instead of on the Xbox.


The best way to burn fat and boost your testosterone (which helps you burn fat) is HIIT. High-intensity interval training is when you perform quick bursts of high-intensity movement with longer periods of rest and slow movement.

HIIT has been shown to burn more calories and boost fat loss in the short- and long-term. One study of overweight men found that 12 weeks of HIIT reduced their fat mass by 17%.

HIIT also increases your metabolic rate, even hours after your workout has finished. In fact, one study found that just two minutes of sprint exercises elicited the same oxygen and energy consumption as 30 minutes of continuous endurance exercise. That means that HIIT can help you get stronger results for your active 30 minutes every day over traditional forms of exercise.

I recommend mixing HIIT with lifting. Lifting weights has also been shown to increase your resting metabolism by helping to build muscle. The more muscle you have, the more your body burns fat. Also, the more muscle you have, the higher your testosterone levels. And increased testosterone can help you lose weight—oh, and have a stronger libido and better erections.

Lift weights with high resistance for short periods. This means lifting heavier weights for fewer reps. This will get you the benefits of both HIIT and lifting, so you’ll see fast fat loss and increased metabolism!

3. Eat well.

Cut out processed carbs and sugar. These go right to your gut and increase your waistline and risk for metabolic disease.

The best diet for metabolic disease, losing weight, and overall health is the Mediterranean diet. Studies have shown that men on the Mediterranean diet usually have a decrease in body weight and improvements in blood pressure, cholesterol levels, and heart disease. There are also proven links between the Mediterranean diet and a reduced risk of erectile dysfunction. This diet consists highly of fruits, veggies, fish, and whole grains. Oh, and hummus, olive oil, and wine! Yes, I said wine!


(That reminds me. Avoid beer. Beer is high in calories and low in nutrients, which will quickly cause you to gain weight. It’s also highly estrogenic. Estrogen stores fat and kills your testosterone levels. Learn more about the relationship between estrogen, testosterone, and beer here.)

You should also make sure you’re eating enough protein. Normal protein intake is necessary for weight maintenance. I’ll note here that I do not believe in an all-protein diet. You need all three macronutrients (proteins, carbs, and fats) to be healthy. However, you also shouldn’t have an all-carb or all-fat diet, as many Americans us do.

Proteins help you burn more calories, feel more satiated after eating, and suppress your appetite to avoid overeating. This, in turn, leads to weight loss and a boost in metabolism. In fact, protein has been shown to increase resting metabolic rate by 15-30%. Protein can also help you lose fat without losing muscle, which is a common concern when on strict diets.

You should also add more spices to your diet! Spicy food contains capsaicin, which is a healthy antioxidant for the body. Some studies suggest that capsaicin in spicy foods helps to raise your metabolism and aid in weight loss efforts.

Read 13 Natural, Edible Vasodilators To Treat Your ED to find more specific foods that can help reduce your waistline and improve your sex life!

4. Sleep more.

Lack of sleep is directly linked to obesity. This is because lack of sleep lowers your metabolism, forces you to eat more, and unbalances your hormones.

First, sleep deprivation lowers your metabolism drastically. In fact, a lack of sleep may be the leading cause of today’s obesity problem among America’s stressed, overworked population. Sleep deprivation also elevates blood sugar levels and increases the body’s insulin resistance, which both lead to type 2 diabetes.

Moreover, a lack of sleep causes your body to require more food to make up for the lost energy. This means you’ll eat need to eat more calories in order to stay awake. This will up your caloric intake and cause you to gain weight. In addition, your tired body will be trying to conserve energy (aka fat) rather than burn it. So no matter how much you workout or how little you eat, your body will be holding on to its fat stores as a way to make up for the sleepless lack of energy.

So get some sleep… 

5. Manage your stress.

Stress often leads to emotional and physical disaster. Over-eating and a sedentary lifestyle caused by stress can quickly rack up the pounds. Stress can also cause a loss of sleep, as discussed above.

Stress also increases your cortisol levels, which contributes to weight gain, lowered testosterone, an anxious mental state, and increased blood pressure. Learn more about how cortisol and other hormones affect your weight and health here.


So how do you manage stress? There are a number of methods, and you need to find the one that’s best for you. Some great places to start include:

  • Talking to a professional about your stress
  • Yoga and exercise (Yup, getting active will also help manage your stress and lower cortisol levels.)
  • Meditation
  • Green tea
  • Spending more time with family and friends

6. Drink more water.

Drinking water can help boost metabolism and increase weight loss. Drinking water has been shown to increase short-term resting metabolism by 10-30% for an hour. Moreover, consuming cold water burns calories, because your body has to use energy to heat up the liquid to body temperature (water-induced thermogenesis). Plus, water can fill you up so you’ll eat less. In fact, one study found that overweight adults who drank half a liter of water before meals lost 44% more weight than those who didn’t.

7. Stop smoking.

Seriously. Stop. Smoking is a leading cause for metabolic syndrome, heart disease, erectile dysfunction, and cancers. If you need help quitting, talk to a professional who can help get you on the right track.

Bottom Line

Metabolic syndrome and its linked risks can be frightening. If you’ve seen your mortality flash before your eyes, it’s time to put away your fears. With the above 7 lifestyle changes, you can and WILL overcome metabolic syndrome. You’ll lose weight, reduce your insulin resistance and blood pressure, and decrease your risk of associated diseases.

And guess what? You don’t have to do it alone. I’ve been there. I’ve seen my life expectancy chart, and I’ve made the changes myself.

I did it in 6 months. And I’ve continued making changes and studying men’s wellness ever since.

Why? So that you don’t have to.

Sign up for our G1 Performance Health program and get years of expertise… today! With this genetic-based report and private consultation, you can lose weight, reduce your risk of metabolic syndrome, and be on the road to overall health and wellness.

What will YOU look like next month?

Sign up for G1 Performance Health right now, find your vitality and achieve your maximum potential.

7 Foods Causing Your Erectile Dysfunction


Erectile dysfunction is caused by a number of factors, from psychological concerns to diabetes to side effects from prostate cancer treatment. ED is a problem that’s all too common, affecting 52% of all men at some point in their lives. Because erectile dysfunction is so prevalent, the last thing you want is to submit yourself to certain foods that are known to contribute to poor sexual health.

Avoiding the below 7 foods can help you prevent and treat symptoms of ED. I’ll even present you with erection-happy alternatives!

But first what’s the link between what your food and your sexual health?

How do foods contribute to erectile dysfunction?

There are three major reasons that the food you consume has an influence on the function of your penis.

Hormones: A hormonal imbalance or unhealthy endocrine system is directly correlated to erectile dysfunction. The foods that you eat give your body the nutrients it uses to create hormones. Give your body the wrong foods, and it creates an imbalance of unhealthy hormones like cortisol and insulin. Give it the right foods, and you can have high levels of testosterone and growth hormone (which are great for your sex life). Learn more from my article “5 Simple Ways to Normalize Hormones This Week.”

Heart and vessels: The food that you consume directly hurts or helps your heart and vessel health. In “13 Natural, Edible Vasodilators To Treat Your ED,” I discuss how blood flow is crucial to sexual health. You need proper blood flow in order to fill your penis with blood and create a hard erection. This blood flow to the penis starts with a healthy heart and vessels.

Heart disease, high blood pressure, high cholesterol, and clogged arteries all restrict blood flow and damage nerves. This means the blood can’t get to the penis and create an erection. In fact, ED is often considered the first sign of heart disease. To prevent this, you need to eat foods that promote a healthy heart and blood flow.

Moreover, medicines for heart disease and blood pressure can actually cause ED as well. This means that it’s best to avoid cardiovascular problems altogether by avoiding heart-clogging foods.

Weight: Fat mass is highly correlated with ED. Being overweight or obese is one of the leading causes of erectile dysfunction in men of all ages. Eating unhealthy foods can lead to a higher chance of fat gain, which can contribute to ED.

So what foods should you avoid to keep your hormones balanced, your cardiovascular system clear, and your weight regulated?

1. Packaged foods

Firstly, processed carbs found in packaged foods will make you gain weight at a higher rate than natural, organic foods. A higher number on the scale means a higher risk of ED.

More significantly, packaged foods tend to have high levels of BPA (Bisphenol-A). This is a chemical found in plastics and the linings of canned foods. Research has shown that BPA significantly inhibits the production of sex hormones and reduces sexual function. A 5-year study of Chinese workers exposed to BPA had erectile problems 4x greater than men not exposed. They also had a lower sex drive and lower satisfaction with their sex lives. A Slovenian study also found that there was a statistically significant association between BPA and decreased sperm concentration, count, vitality, and motility.

This is likely because chemicals, pesticides, and herbicides can disrupt the endocrine system. This hormonal imbalance can cause severe erectile dysfunction that’s hard to overcome.


Plus, BPA may even be linked to brain damage, heart disease, obesity, and prostate cancer—all of which can cause erectile dysfunction and other serious symptoms.

Alternatives:

Avoid purchasing pre-packaged goods. Instead, buy whole foods and store them in glass or ceramic containers. Look for products labeled “BPA free.” Also be aware of plastic bottles—like water bottles—which have high levels of BPA. Stick to purified water from the tap.

Moreover, you should never microwave plastic containers or put them in the dishwasher, as the heat can release these BPA chemicals. The BPA can then transfer to your food and cause hormonal imbalances and ED.

2. Animal meats

Animal fat can clog your veins and lead to high blood pressure, high cholesterol, and heart disease. These problems, in turn, cause erectile dysfunction. Furthermore, eating too much protein such as red meat, has been shown to reduce testosterone production.


Lowered T and a hormonal imbalance further contribute to ED. In this way, it’s important to balance out your macronutrients: 50% carbs, 30% proteins, and 20% fats. You can learn more about balancing your foods for overall well-being and sexual health in my 4-week Vitality Transformation course.

Alternatives:

You don’t need to cut out animal fat altogether. In fact, I’m an advocate for eating red meat sometimes! Red meat in small doses can actually help boost your testosterone and muscle-making processes. But, moderation is the key. Too much of a good thing is a bad thing. Try to minimize your red meat intake to once per week to see the T-boosting benefits without the heart concerns.

Choose grass-fed or organic beef and meats. This will help you avoid any chemicals and pesticides like we discussed above with the processed foods.

Try getting your proteins from plants and fatty fish that are rich in omega-3s as well. Olive oil, avocado, seeds, and nuts are all a great source of protein and are part of the traditional Mediterranean diet. Men who derive their protein from a Mediterranean diet have a lower incidence of ED.

3. Soy and Flaxseed

Your hormones hate soy. Soy is highly estrogenic—meaning it can mimic the female hormone estrogen. Excessive estrogen can inhibit testosterone production and lower sexual libido and function. You need the right balance of estrogen and testosterone for healthy functions—and soy throws off that balance. This, in turn, can cause low T symptoms and erectile dysfunction.

Research published in the European Journal of Clinical Nutrition proved that soy drastically reduces testosterone levels. A Harvard study found that even half of a serving of soy per day cut sperm count by 40% in healthy males.

Flaxseed also has incredibly high levels of estrogen. Per 100g of soy, there are 103,920 mcg of estrogen. Per 100g of flaxseed, there are 379,380 mcg of estrogen. Compare that to watermelon—which can raise T levels and minimize ED symptoms—which has 2.9 mcg of estrogen per 100g.

Alternatives:

Fermented soy is actually good for your digestive system. If you’re a lover of soy, stick to the fermented types like miso soup or tempeh.

If you tend to use soy because you are lactose intolerant, try almond or cashew milk instead. Almonds are a key part of the Mediterranean diet, which can help prevent ED (as discussed above). Almonds and other nuts have been shown to actually treat ED by clearing out the cardiovascular system for better blood flow. They’re also linked to a longer, healthier life.

4. Dairy

Dairy products tend to be high in saturated fat, which leads to blockages in the heart and vessels. These clogs then prevent blood from flowing to the penis.


Moreover, dairy products often come from cows that are fed with artificial hormones. These kinds of pesticides or hormones can disrupt the human endocrine system drastically. A study in the Human Reproduction journal found that men who consumed dairy products regularly had significantly less sperm motility and erectile function than those who avoided dairy.

Alternatives:

You don’t need to cut out dairy entirely. Just lower your intake and focus on organic products (where cows are not fed hormones).

Like the soy alternative, try almond or cashew milk. This can help you get that same creamy flavor to add to your cereal or coffee. You can even find these nut milks fortified with vitamin D to make sure you are getting your “dairy” vitamins.

You can also replace cheese with veggie cheese, which you can find in most grocery stores. I’ll admit most veggie cheese doesn’t taste great right out of the bag, but melt it in your omelet or on a Panini and it tastes just like real cheese!

5. Fried foods

Fried foods severely clog up your heart and vessels, causing heart disease, high cholesterol, and even some cancers. These foods also lead to heavy amounts of weight gain, which directly generates severe ED.

Stop eating fried foods now. When you cut out these foods, you’ll start to feel more energetic and bright within days.

Alternatives:

I know. Fried foods are delicious. But you don’t need to sacrifice taste. Check out this Buzzfeed article with healthy alternatives to fried foods. Definitely try number 4, the baked falafel and spicy feta yogurt dip. It’ll kick start you on that Mediterranean diet that’s great for preventing and treating erectile dysfunction.

6. Salt

Similarly, you need to put down the salt shaker. Salt contributes to cardiovascular disease, elevated blood pressure, and diminished blood flow—which all inhibit that hard erection you so long for.

Alternatives:

Try low-sodium salt when cooking. This will bring out the flavor of your food without adding too much sodium to your diet.

You should also consider seasoning your food with garlic and olive oil, both of which can raise testosterone and lessen symptoms of erectile dysfunction!

7. Alcohol

Although technically not a food, high amounts of alcohol severely damage sexual performance. Drinking heavily and regularly can eliminate testosterone from the body and inhibit the production of testosterone. This creates a double whammy for low T symptoms and possible erectile dysfunction. Plus, chronic drinking can also cause liver damage, nerve damage, and heart damage.

Beer especially throws off the balance of sex hormones. The hops in beer are highly estrogenic, meaning that it can mimic estrogen and inhibit testosterone production in the body. This low testosterone hurts libido and erectile function. It will also contribute to fat storage and weight gain, further worsening or generating your ED.

Alternatives:

Less than 2 drinks per day likely won’t have an effect on your erectile dysfunction. Keep it moderate.

If you’re going to drink, stick to wine. Wine is part of the Mediterranean diet we’ve been discussing, and it can help lessen symptoms of ED. Moreover, wine contains flavonoids and antioxidants that can lower cardiovascular risk and fight off oxidative stress (oxidative stress causes diseases and cancers).  One study even suggested, “a higher habitual intake of specific flavonoid-rich foods is associated with reduced ED incidence.”

Bottom Line

Keep your penis healthy by eating foods that keep your heart, hormones, and weight healthy. Avoid processed foods, animal meats, soy, flaxseed, dairy, fried foods, salt, and alcohol to lower your risk of developing low testosterone and erectile dysfunction.

So what should you be eating? Check out my article with the 13 Natural, Edible Vasodilators To Treat Your ED to keep your vessels and heart healthy… and to keep your ED symptoms at bay.

These 7 foods are just the tip of the iceberg to keeping your body (and penis) vigorous. If you want to feel the best you’ve ever felt in your life, sign up for our Male 90X program right now to get on the road to the happy, fulfilled, and vibrant life you’ve been craving.

10 Reasons Men Over 40 Should Take Probiotics


Hippocrates said, “all disease begins in the gut”—and he wasn’t wrong! Today I’m here to tell you how you can regulate your overall health by consuming tiny, living organisms: probiotics.

You’ve hit age 40, 50, or 60… and are noticing that your health isn’t what it used to be. Your belly is growing, you have new aches and pains, and you get sick easier than you used to. You take over-the-counter meds, prescription meds, supplements, this and that… and still nothing seems to be helping your health.

That’s because those medications simply mask your specific symptoms without getting to root of the problem.

For example, you may notice that after age 40 you’ve started getting sick more often. You take cold medication and amoxicillin when it strikes, and you might even take Airborne or vitamin C to help prevent it. But still, your immune system is down. Without a major system overload, you will continue to get sick time and time again because your immune system isn’t functioning properly.

So how do you know what the real problem is? And how do you fix it?

It may not be as complicated as we think. Recent research shows that overall well-being is linked to the gut. That means that oftentimes those inexplicable ailments in your body relate back to your intestinal system (stomach and colon).

In fact, many scientists and researchers even call the gut “the body’s second brain.” The gut sends signals and nutrients to the rest of your body, telling your brain, organs, and even blood how to work.

What does a healthy gut look like?

85% of good bacteria and 15% of bad bacteria make up a healthy gut. This good bacteria helps keep the rest of your body functioning by helping to absorb nutrients, support the immune system, balance hormones, and keep your organs clear of disease. The good bacteria also help fight off bad bacteria, like disease and infection. Research with Harvard Health discovered that good bacteria can actually prevent and treat common diseases.

Every day, we encounter environmental stressors that can deplete the good bacteria and allow bad bacteria to take over. Unhealthy or processed foods, pollution, antibiotics, pesticides, and even simple aging processes can create a disharmonious relationship between good and bad bacteria. Sickness seeps in as the ratio of good bacteria to bad bacteria becomes unbalanced.

In fact, a study in Neurogastroenterology & Motility found that mice who had higher levels of bad gut bacteria were more likely to engage in high-risk behavior. They also found that their gut bacteria neurochemically altered brain gene activity and organ functioning.

Gut health directly relates to mental and physical health. So how do we keep the gut healthy and the good bacteria at an advantage?

Probiotics.

What are probiotics?

Probiotics are live organisms that add good bacteria to your gut. “Pro” means both “an advantage of something” and “before”; and “biotic” relates to living things and the relation to their ecosystem. Together, this gives us an understanding of probiotics:

Probiotics are living microbes that give our gut an advantage before bad bacteria strikes.

There are multiple strains of probiotics, but the most common are Bifidobacterium longum and Lactobacillus acidophilus.

Probiotics are well known for their influence on digestion, IBS, lactose intolerance, and other intestinal-related issues. But recent research has found that probiotics may also have a lot of other benefits for overall health outside of the gut as well:

  • Reduce inflammation
  • Reduce bloating/gas
  • Improve digestion and constipation
  • Balance hormones
  • Regulate blood sugar levels
  • Promote nutrient absorption
  • Boost immune system
  • Fight off disease, infection, and the common cold

In fact, probiotics help stave off signs of aging in your body by promoting healthy, youthful organ processes. Many people may struggle with a lot of the factors listed above and below and it may prove to be damaging to their confidence as well as their health. That’s why Probiotics such as these probaclac probiotics can help with some of these issues and can help give you a better quality of life. Probiotics may also be beneficial in fighting off age-related concerns like:

  1. Weight gain
  2. Cholesterol and cardiovascular illnesses
  3. Mood disorders and stress
  4. Lowered immunity (more susceptible to illness)
  5. New or worsened allergies
  6. Sagging, wrinkled, uneven skin
  7. Diminished bone mass
  8. Harsher medication side effects
  9. Worsened colon diseases
  10. More stomach acid and ulcers

Let’s take a look at the research to back up these pro-probiotic claims:

1. Promotes weight loss

Everyone naturally gains weight as they age. After age 40, your metabolism drops and it feels like every fry goes right to the gut. In addition, your testosterone levels drop with age—and low T is linked to increased weight gain.

A slow metabolism, low testosterone levels, and low energy all contribute to that growing number on the scale. You may also feel as though no matter what you do, you can’t seem to shed those increasing pounds. Probiotics may be the solution to kick-start your weight loss program.

Probiotics have been shown to reduce body weight and BMI, according to a meta-analysis published in the International Journal of Food Sciences and Nutrition. They found that ingesting at least two types of probiotics for 8 weeks had the greatest weight loss results. The weight loss was not drastic, so probiotics are not the same as a “weight loss pill.”

Nevertheless, the researchers concluded that probiotics can be a useful addition to a healthy diet and exercise plan as a way to boost weight loss results and encourage a healthful lifestyle. Another study found that the probiotics rhamnosus and bifidobacterium lactis proved especially beneficial in preventing obesity and boosting weight loss.

Even a small reduction in weight due to probiotics can encourage you to pursue a weight loss plan that will lead to overall health and wellness.


One form of probiotics, lactobacillus gasseri, was found to result in a loss of 8.5% belly fat mass over a 3-month period on average. While these results from the British Journal of Nutrition were strong, there was also a strongly opposing caveat. The moment the participants stopped taking the supplement, they gained back all of that weight.

This shows that certain strains of probiotics may help you shed those pounds—but they are not a solution in it of themselves.

Additionally, probiotics have been proven time and time again to help regulate blood sugar. After you eat, your blood sugar spikes. When those spikes are strong enough, your body takes the extra sugar and turns it into fat. Probiotics regulate those spikes, so your body won’t have a lot of free-floating sugar to convert to fat cells.

This means that probiotics may also help individuals with type 2 diabetes.

2. Lowers cholesterol

Probiotics have been linked to cholesterol regulation and heart health. The 2010 Journal of Cardiovascular Disease Research found three ways that probiotics lower cholesterol levels:

a.) Probiotics produce propionic acid.

This acid sends signals to the liver and tells it to produce less cholesterol.

b.) Probiotics break down liver bile acids.

Bile is a byproduct of the liver’s consumption of cholesterol. As probiotics break down bile acids, the liver is forced to produce more bile. This means that the liver needs to use up more cholesterol in order to make that additional bile. This helps naturally lower the cholesterol because your liver is using up cholesterol for its natural processes.

c.) Probiotics actually eat cholesterol and use it as nourishment. Nice!

A 2012 study in Experimental Diabetes Research furthered this theory with proof of certain probiotic strains’ effect on cholesterol. For example, L. reuteri lowered triglycerides, L. acidophilus ate cholesterol, and L. plantarum used cholesterol assimilation to rid of unhealthy cholesterol levels.

Basically, probiotics eat cholesterol, force your liver to produce less cholesterol, and cause your liver to consume its own cholesterol. A triple threat.

3. Improves mood disorders

One of the most surprising and exciting benefits of probiotics is the impact on the brain and nervous system, again reiterating the strong link between gut and overall wellbeing.

After age 40, life hits harder than in the past. External stresses and anxieties pop up, and our body loses energy and strength to deal with these stressors. Probiotics may help keep up our energy and fight off mood disorders, making probiotic users happier and healthier overall.

A Gastroenterology study of mice found that gut flora (aka the amount of good or bad bacteria in the tummy) directly influenced mice behavior and brain chemistry—aside from any external factors. The researchers believe that the bacteria produces some sort of chemical that can influence the brain…meaning that probiotics can help correct mood changes.

This may prove especially true for those who have gastrointestinal diseases or an unhealthy amount of bad gut flora already.

A small Brain, Behavior, and Immunity study found that “multispecies probiotic supplementation reduced cognitive reactivity to sad mood.” Those participants who took a probiotic supplement daily felt happier than those who were taking a placebo. They found the strongest effects with regards to reduced rumination (thinking about sad things) and reduced aggressiveness.

This suggests that probiotics can be a potential preventative strategy for depression, stress, and anxiety.

The Gut Microbes study discovered that two strains of probiotics, L. helveticus and B. longum, had especially strong psychological effects and were best able to reduce symptoms of anxiety and depression.

Additional research has found that bacteria can signal the brain to better deal with “stressors,” so stress doesn’t negatively influence the rest of the body.

But here’s my favorite study on the link between gut bacteria and psychological health:

Research published in Psychopharmacology found that participants taking prebiotics (similar to probiotics) paid less attention to negative stimuli and more attention to positive ones. Those individuals also had less anxiety with regards to negative or threatening stimuli.

But more importantly, those with prebiotics and high levels of good bacteria also had lower levels of cortisol when they woke in the morning (compared to participants taking a placebo). High levels of cortisol has a direct impact on depression.

High cortisol is also related to low testosterone. Cortisol suppresses testosterone production. This means that if you’re depressed or stressed, you get a spike in cortisol and a drop in testosterone. This can lead to low T levels and all the symptoms that come with it, like weight gain (see #1), loss of energy, and low sex drive.

This creates a vicious cycle of depression, anxiety, low testosterone, weight gain, and more. Probiotics may be able to help intervene and reduce cortisol, giving you better control over your moods, your testosterone, your weight, and your energy.

4. Boosts immune health

In the same way that the gut can influence the nervous system, it also influences the immune system. Immunity naturally decreases with age, and it can be hard to re-boost it unless you drown yourself in vitamin C.

A study in Nutrients found that athletes showed less incidence of upper respiratory infection when using probiotics. Another study by Yan and Polk found that probiotics may regulate the functions of immune cells, showing “therapeutic potential for diseases.” In essence, these studies suggest that probiotics are linked to the body’s overall immune-response system when faced with disease and infection.

Antibiotics go in to fight disease and bad bacteria after it’s hit. Probiotics fight off the bad bacteria before disease gets the chance to hit. Having a healthy level of good bacteria and probiotics in the gut can help ward off illness before it strikes. (Hence the prefix “pro”.)

If you keep your gut healthy, you’ll keep your entire body healthy.

5. Minimizes allergies

A study published in the European Journal of Clinical Nutrition found that the probiotic B. lactis was able to boost the immune system and lower levels of pro-inflammatory markers. This helped those individuals suffering from seasonal allergies, concluding that B. lactis and other forms of probiotics may be useful for managing respiratory allergies.

If you are struggling with allergies and over-the-counter meds aren’t doing the trick, probiotics are a healthy potential alternative.

6. Improves skin conditions

Probiotics have anti-inflammatory effects throughout the body—including minimizing inflammation in your largest organ, your skin. Studies suggest that there is a link between probiotics and the treatment of psoriasis, eczema, rosacea, and even stubborn adult acne.

Additionally, long-term inflammation is a major cause of wrinkles. Minimize this inflammation with probiotics and restore your face with lots of water… and you’ll be able to fight off signs of aging. Some researchers believe that probiotics also help build collagen; collagen is what keeps your skin youthful and wickedly handsome.

These results aren’t totally proven yet, but we know probiotics won’t make you look older—so give it a shot!

7. Maintains bone density

Age brings with it a loss of bone mass and density. Bone breaks and cracks become easier and more frequent—and also more life-threatening. This is especially true for men with low testosterone levels, as high estrogen levels can take over and deteriorate bones.

According to the National Osteoporosis Foundation, 1 in 4 men over age 50 will break a bone because of bone density loss.

You can protect your bone density with probiotics! Studies have confirmed that “probiotics can increase bone mass density and bone mineral content and help reduce osteoporosis.”

P.S. Did you know that milk doesn’t actually make your bones stronger? “Got Milk” is one of the largest fibs of our modern media! Probiotics are the most natural way to maintain your bone’ strength and durability.

8. Minimizes diarrhea side effects

Unfortunately, a lowered immune system also leads to other diseases and problems that call for medications. A 2012 study found that probiotics may improve symptoms of diarrhea associated with chemotherapy and antibiotic usage.

In addition, the British Journal of Cancer found that those participants who were treated with two strains of probiotics (5-fluorouracil and L. rhamnosus) experienced less severe diarrhea and shorter hospital stays than those patients not taking probiotics. This was especially true for participants who were undergoing chemo for colorectal cancer, likely because probiotics can have other positive effects on the large intestine.

9. Treats diverticular diseases

Probiotics are well known for their ability to aid in digestion and stomach disorders—but they may have even stronger effects on the intestines than previously considered.

Diverticulitis and diverticulosis are much more common after the age of 40, and diverticulosis is one of the most common medical conditions in the U.S. with nearly one-third of all Americans developing it by age 60—and two-thirds by age 85. But just because it’s common doesn’t mean it shouldn’t be taken seriously. In fact, the pain is so intense it often causes hospital stays, and serious cases can call for emergency surgery and long-term health concerns.

But diverticular disease is preventable and treatable. Multiple analyses and studies have shown that probiotics can help prevent diverticular disease by improving digestion and bowel movements. Less poop in your system, the less likely you’ll develop diverticular disease—and the more energy and vigor you’ll have! These studies also showed that probiotics can help treat symptomatic diverticular disease, prevent disease recurrence, and improve quality of life.

One study found that the probiotic L. casei was an especially effective treatment—as effective as the standard medication for diverticulosis. Plus, the probiotics had fewer side effects. A combination of probiotics with prescription medications showed the fastest and most complete recovery.

10. Eradicates ulcers


Similarly, ulcers become a common occurrence with age. Acid builds up over the years (especially when processed foods are consumed), and the stomach doesn’t have the youth and vigor to handle the imbalance of acid. This causes the stomach to eat itself, causing painful and dangerous ulcers and internal bleeding.

Probiotics have been shown to eradicate ulcers and restore the gut’s natural balance. Probiotics attack and eat Helicobacter pylori, a bacteria linked to the development of ulcers. This stops ulcers in their tracks before they even begin to form.

Probiotics thus can reduce peptic ulcers, gastritis, and other stomach atrophies.

Where can you find probiotics?

Have I convinced you of the importance of probiotics in your aging health? Great! So how can you get the probiotics your body so desperately craves?

You can naturally find probiotics in fermented foods such as:

  • Yogurt
  • Kimchi
  • Soft, fermented cheeses
  • Unpasteurized sauerkraut
  • Miso soup
  • Sourdough bread
  • Sour pickles (naturally fermented)
  • Kombucha
  • Kefir (fermented milk drink)


These delicious foods are an easy addition to your diet. I always recommend eating at least one cup of Greek yogurt per day. It’s a healthy snack that will give you your daily dose of probiotics while also helping to slim down your waistline, curb hunger cravings, improve mental clarity, and more.

The unfortunate paradox of probiotic-rich foods is that many of them are lactose-happy. If you are lactose intolerant or sensitive, you should not eat many of these foods. Nevertheless, you especially need probiotics to help overcome your IBS and lactose intolerance problems.

Thankfully, probiotic supplements are easy to come by. You can buy a variety of probiotic strains at your local health grocer, supplement store, or drug store. Taking the daily dose of these supplements will ensure you regulate your gut flora towards overall healthier wellbeing—no matter your age.

Always be sure to consult with your doctor before starting a new regimen. Your doc can help find the best natural probiotic solutions for your health concerns.

Do you want to learn more about ways to boost your health? Sign up for The Male 90X program now.

Transform Your Body In 24 Hours With Intermittent Fasting


Intermittent fasting (IF) has become a craze in the health and nutrition world in recent months… and I’m thrilled to see it’s finally becoming more widespread! Short-term fasting has proven beneficial for years, and IF diet-supplementation is finally getting the props it deserves.

So what is intermittent fasting? What are the benefits?

And how can you implement intermittent fasting to start seeing benefits instantly?

What is intermittent fasting?

What you put into your body isn’t the whole story. Your body responds to more than just calories. When you eat, how often you eat, and how you consume your food also plays a significant role in how your body responds to and uses your food-based nutrients. This is where the idea of intermittent fasting comes in.

Intermittent fasting is a dietary practice that limits the number of calories you consume in a daily or weekly period. While other dieting practices focus on what you eat, IF focuses on how you eat.

IF is not the same as starving yourself. Rather, it restricts your food consumption to a specific window of time. This “feeding” period ensures you still receive the proper daily nutrients your body needs for healthy functioning. Then the “fasting” period—the time in between meals—helps your body use those nutrients to reset and rejuvenate for optimal health.

There are a number of forms of intermittent fasting, which we’ll discuss below in our IF diet plans. But first… why should you even hop onboard the IF train?

What are the benefits of intermittent fasting?

1. Boosts weight loss

Maintaining a healthy weight is crucial to overall health. Obesity is linked to a number of serious and chronic diseases like cardiovascular disease, diabetes, high blood pressure, gallbladder disease, arthritis, gout, and even cancers. Maintaining a healthy weight is also crucial to hormone regulation and a functioning endocrine system. This is especially important for men who are suffering from symptoms of low testosterone or erectile dysfunction.

Intermittent fasting can help improve your weight loss efforts in two key ways.

Firstly, your body uses food as its energy source. When fasting, your body still needs energy in order to function. When you’re not consuming energy through food, your body has to tap into its energy storage—aka your fat reserves.

Basically, your body has to burn fat in order to stay functioning while fasting. This can help you shed those extra few pounds that seem to be hanging on for dear life.

Secondly, fasting helps to limit the number of calories you consume. Your body physically can only eat so much in a period of time. This means that if you take away hours of the day where you could be consuming food, you naturally drop your caloric intake.

For example, say your body could consume 1,000 calories per meal. That’s 3,000 calories per day. If you fasted for one of those meals, you’re down to only 2,000 calories. Fast for two meals and you’re at a third of your caloric intake for that day.

This is especially useful for people who are overweight and have a tendency to eat a lot at one sitting. Cutting back on the meals you eat in one day can help you drastically cut your number of calories. Over time, your stomach will start to shrink and your body will crave fewer calories.

You’ll be eating less and burning more!

Note that too much fasting can actually have a negative effect on weight loss. Fasting too frequently or too long can actually put your body into “starvation mode.” Your body then thinks it’s starving, so it will actually hold on to your fat as a way of protection. This is why the practice is called intermittent fasting.

2. Improves workouts

Intermittent fasting can actually improve the efficacy of your workouts, which can then lead to increased weight loss and healthier functioning.

Working out in a fasted state can help build muscle during resistance training. Furthermore, eating post-workout after fasting promotes a faster absorption of nutrients. Two-for-one benefits just by fasting before a workout and eating after!

One study found that when weightlifters underwent 16 hours of fasting, their fat mass decreased significantly… but their muscle mass stayed the same. This means that fasting doesn’t “kill your muscles” as some Negative Nancies would have you believe.

Although the benefits of intermittent fasting are most pronounced for resistance training, IF also has benefits for aerobics and endurance as well. One study found that fasting can even improve training performance while running.

3. Gets rid of toxins


Intermittent fasting helps boost the body’s natural cell death process, which kills off toxic cells and promotes the rebirth of healthy ones.

This is the process of autophagy, which is when unhealthy cells devour themselves. This helps rid the body of toxicity, which can help reverse the aging process and prevent certain diseases. If this process isn’t activated, then damaged cells will hang around and harm the healthy cells. This can lead to cancers (like prostate cancer), growths, inflammation, and other diseases. Autophagy basically cleans out the bad cells, so fresh, healthy cells have room to be born.  

Intermittent fasting can initiate this autophagy process.

In fact, there have been several preliminary studies on the effects of intermittent fasting on cancer patients. A 2009 study found that fasting could help reduce the side effects from toxic chemotherapy. Patients also reported a higher quality of life post-treatment. This response is likely because fasting can help preserve lean body mass while promoting the death of toxic cells (aka those cells that are damaged by chemo).   

Another study concluded that “calorie restriction or fasting demonstrates a wide range of beneficial effects able to help prevent malignancies and increase the efficacy of cancer therapies.”

This research insinuates that intermittent fasting may be able to help protect the body from toxicity.

Those are three pretty consequential benefits of intermittent fasting. Lose weight, have more productive workouts, and get rid of toxins. Plus, these effects then lead to enhanced energy, mental clarity, concentration, hormonal balance, and more. Think of IF as the ultimate “reset” for your body when it’s feeling sluggish.

So how can you implement intermittent fasting in your life so you can reap these awesome rewards?

What are the types of fasting?

There are a number of fasting approaches. I recommend starting with the first approach and working your way up to the last to avoid “shocking” your body. Keep in mind that IF works differently for each person, so you’ll want to find the approach that best fits with your body’s rhythm.

1. Skipped meals

Start by skipping one meal. This will help your body fast for an extra period of time in an easy, convenient way.  

The best meal to skip is breakfast. This means you’ll have fasted for the entire nighttime and morning, which can be a fast of up to 12 hours. In fact, look at the word breakfast: it’s literally the meal that breaks your fast from a night of not eating. If you skip breakfast, you can hold off on breaking that fast just a little bit longer.

You can skip meals once a day, once every other day, or once a week. For this approach, the more frequent the fasting, the more you’ll see the effects.

2. Eating windows

This type of fast lengthens the number of hours you go without food, while still allowing for 1-2 meals during fast days. This type of intermittent fasting condenses your caloric intake to a window between 4 and 7 hours. The rest of the day (and night), you’ll be fasting. It’s most common to fast between 5pm and 11am or 6pm and 12am. This means basically skipping two meals—dinner and breakfast—and eating a heartier lunch.


3. Warrior fast

A similar fast is the “warrior” approach by Ori Hofmekler. This condenses the eating window to four hours at dinnertime, when you’re encouraged to “feast.” The rest of the day you should be fasting or only eating raw fruits and veggies.

This is my favorite type of intermittent fasting for big events (like Thanksgiving). Fast all morning, and then you can indulge in a delicious Thanksgiving dinner without too much guilt. (But this isn’t an excuse to eat 10,000 calories in mashed potatoes. Sorry!)   

4. 24/48 hour fast


These are the most common type of fasts for consistent fasters. The 24/48 hour fast is when you avoid eating food for a full day or two.

While fasting for a full day, you are usually permitted to have light liquids, raw veggies, and a small piece of protein like chicken. This usually allows for about 500-600 calories per day. Avoid caffeine, alcohol, refined sugars, and processed foods.

This can be a challenge for the inexperienced faster. Start with shorter periods of fasting, like 18 hours, and work your way up to a full 24 or 48 hours.

5. 5:2 fast

This is then related to the 5:2 fast, where you eat regularly for 5 days and fast for 2 days. The two fasting days can be consecutive—one 48 hour fast—or on opposite sides of the week—two 24 hour fasts. Follow the same rules as the 24/48 hour fast above.

6. Alternating fasts

An Obesity Reviews study looked at participants who alternated fasting for 24 hours and eating regularly for 24 hours. This was a consistent, consecutive alteration for 12 weeks. They found that these participants preserved more muscle mass than their dieting counterparts (those participating in a low-calorie diet). They also ate fewer calories, lost more weight, and saw improved energy.

If you’re comfortable with intermittent fasting, you can consider trying out an alternating schedule. This means that you have one day of eating as usual, followed by 24 hours of fasting. Then eating as usual, and then 24 hours of fasting.

7. Extended fasts

Some people will also do extended fasts a few times per year. These can be 3-5 days, eating less than 600 calories per day. This can be used in conjunction with other intermittent fasting approaches or on its own. However, this brings with it worries of “refeeding syndrome” for inexperienced fasters, which we’ll discuss below.

Determining the type of fast and the frequency of fasting is entirely up to you. Listen to your body. Try out different forms. When you feel the best, you’ve found your intermittent fasting schedule!

Need an intermittent fasting calculator?  Click here

What are the concerns with intermittent fasting?

Many critics of IF claim refeeding syndrome as a serious complication for fasters. Refeeding is when your body goes from 0 to 60—fasting to feeding—too quickly. Basically, it causes electrolytes and blood sugar levels to spike, which can cause serious sickness. However, refeeding syndrome is rare for any fasting length under 3 days and highly uncommon under 5 days.

Avoid any problems by just taking it slowly. If you’re new to fasting, don’t start with a 3-day cleanse. Take it slow and work up to larger fasts. Also, don’t guzzle food after an extended fast. Start with a small, healthy meal of salad and cold water fish. This will help break your fast and give your body the nutrients it needs without causing any unhealthy spikes.

Another “concern” is simply the mental roadblock that comes with not eating. When you first start fasting, your body will be begging for food. Your brain will try to trick you into thinking it’s starving… simply because it likes food! Our brains are conditioned to crave food to keep us alive.

But you can go for days without food and not harm your body. Mahatma Gandhi survived for 21 days without food. One monk even went for 36 days. You can handle 24 hours, trust me.

When you first start fasting, you’ll be thinking about food a lot. So do something to take your mind off of it. Have fun with your friends and family. Watch a movie. De-stress.

Go for a walk. In fact, walking actually helps boost the benefits of intermittent fasting, because it helps you use up additional energy to burn fat and kill toxic cells.

Enjoy the fast.

Once your body adjusts to fasting, you won’t be as hungry as you used to be. You’ll be more energized, healthy, happy, and ready to take on the world around you!

Psst… Don’t forget to drink a lot of water while you’re fasting! Water can help curb appetite and keep you energized.

The Bottom Line

Intermittent fasting is a healthy way to rejuvenate your body instantly. IF can help you lose weight, improve your workouts, and detox your cells for a better functioning brain, endocrine system, autonomic nervous system, immune system, and more. Your body will thank you.

Intermittent fasting is just one step of the Gapin Institute full-body transformation. If you want to start living your best life now, you need to sign up for our Male 90X program. I guarantee you’ll be thrilled you did!

13 Natural, Edible Vasodilators To Treat Your ED


If you’re suffering from ED, you’ll probably try anything and everything to get your penis back in the game. But the most natural, effective solution is often overlooked… and it’s right in your own fridge. If you’re looking to boost your blood circulation, look no further than these 13 delicious foods for ED-healthy vasodilation.

What is a vasodilator?

There are three parts to having an erection. First, you get sexually aroused and your brain sends a signal to the penis that it’s time to get moving and grooving. Your body then has to release hormones to prepare you for sex. Then the muscles and blood vessels in the pelvic area have to relax, so blood can flow easily into the penis. An erection is literally when your penis enlarges with blood.

But if your blood vessels are tight or clogged, blood can’t flow through the body properly. The blood can’t find its way to the penis and an erection can’t occur.

This clogging of blood vessels is one of the key causes of erectile dysfunction. The blood vessels aren’t wide enough or healthy enough to push blood into the penis to create a hard erection.

Beyond just the penis, blood flow is important for overall health as well. Blood delivers oxygen and nutrients to all of your organs, tissues, and cells. Poor blood flow leads to a buildup of toxicity, which can be incredibly dangerous for the functioning of your system.

Proper blood flow is vital to wellbeing, including sexual health. 

A vasodilator is a substance that relaxes and widens the blood vessels. This helps unclog the arteries and allows blood to flow more easily. Thus, blood can reach your penis so you can get an erection.

What is nitric oxide?

Nitric oxide (NO) is a necessary vasodilator for all erections. NO relaxes the blood vessels around the penis, so there are no blockages or tightness when the body tries to send blood there.

Because nitric oxide is vital to erection blood flow, you’ll want to keep an eye out for NO production in your foods and supplements.

You’ll often find NO boosters in pre-workout supplements because it’s so effective at boosting blood flow. NO relaxes vessels and increases blood flow, which means the muscles have more blood and oxygen during the workout (so in turn the muscles can work harder and longer). You can sometimes even tell which guys are taking NO supplements at the gym because their blood vessels could be popping out from their biceps or neck because blood flow is so strong.

Why do you need natural vasodilators?

I am a firm believer that natural is almost always better than prescription. If you can cure your illnesses with organic, natural substances, you’ll be treating your body the way it deserves to be treated. Trying to solve a problem with medicines often ends up with even more additional problems. I always recommend my patients first try natural lifestyle choices before adding more chemicals to their daily regimen. (Although I do understand that sometimes medicines and surgeries are necessary to live a full and fruitful life… and I’m all for that.)

ED can be treated naturally for most men. Poor circulation, hypertension, and cardiovascular disease—which can all cause ED—are directly linked to stress, unhealthy diet, and lowered physical activity. Choosing to rectify these areas of your life with healthy lifestyle choices can help treat related blood circulation concerns. For example, lowering stress and working out are critical to treating erectile dysfunction.

But in this post, we’ll be focusing on the healthy diet. Below you’ll find the 13 foods that can naturally dilate your blood vessels, increase blood flow to the penis, and help cure your ED.

 

1. Pomegranates

Pomegranates are my favorite antioxidant-rich food for treating ED. Not only do they have hypotensive properties (meaning they can lower blood pressure), but they’re also ergogenic vasodilators (meaning they enhance stamina and physical performance thanks to their ability to boost blood flow). Pomegranate extract can help reduce arterial plaque, so there are no blockages stopping blood flow. Pom has also been shown to boost nitric oxide and stimulate “sexy feelings.”

Plus, pomegranate may help boost testosterone, increase sperm quality, and block estrogen production—all of which contribute to healthy erectile function.

2. Cayenne pepper and chili

Cayenne pepper and chili contain capsaicin, which is what gives these spices their hot kick. Studies have been shown that capsaicin is able to improve circulation and promote healthy erections. One study found that capsaicin could induce penile erection when inserted into the urethra, and another concluded that it could help treat hypertension.


One study also found that capsaicin and spicy foods are associated with a lower body weight and higher metabolism because they help burn fat, suppress appetite, and improve physical endurance. Plus these spices have no calories!

Overweight men have a higher risk of ED, so losing weight and maintaining a healthy body fat is crucial to treating erectile dysfunction. A study in the Journal of Sexual Medicine found that losing even 5-10% of body weight in two months drastically improves erectile function and sexual libido. In this way, cayenne and chili could also help maintain a healthy body weight to combat ED.

So get spicy!

3. Dark, leafy greens

Dark, leafy greens like spinach and kale are filled with vitamin K. Vitamin K1 reduces oxidative stress and thins blood, which helps to improve overall blood vessel health and functioning. In fact, these leafy greens are so good at thinning your blood that many doctors will suggest you lay off them when taking a blood thinner like Warfarin or Aspirin.

Additionally, spinach is high in nitrates, which are known to boost nitric oxide levels. Remember nitric oxide relaxes blood vessels in the pelvis and pushes blood into the penis. Spinach also has high levels of iron, and iron is needed in order for blood molecules to transport oxygen throughout the body.

Kale also has circulation-boosting nitrates like coenzyme Q10, magnesium, and other antioxidants. Kale is a super-food that can help maintain weight, improve blood flow, boost brain function, and much more.

4. Citrus


Citrus fruits like oranges, lemons, limes, and grapefruits are filled with vitamin C. Studies have shown that vitamin C can stimulate the body’s natural production of nitric oxide, thus improving vasodilation and minimizing hypertension. Plus, vitamin C is the anti-aging vitamin that helps keep your organs, skin, and cells young and vital!

5. Ginger

Ginger has been used in Indian medicine for centuries in order to restore sexual vitality. Its antioxidant properties quickly boost nitric oxide, and it has been studied extensively as a treatment for cardiovascular disease. Ginger has been shown to open up the blood vessels so much, in fact, that you shouldn’t eat ginger before surgery because it could increase risk of bleeding post-surgery.


Ginger also has anti-inflammatory effects, which can help with other inflammation-related diseases that can cause ED. It has been even bee n studied as an anti-diabetic treatment. This is important as men with diabetes are at a high risk of suffering ED symptoms.

6. Dark chocolate


Dark chocolate is filled with heart-healthy antioxidants and flavonoids. A meta-analysis of studies concluded that “flavonoid-rich cocoa consumption affects multiple cardiovascular risk factors.”

Another study found that cocoa has protective effects during acute hyperglycemia. This means that dark chocolate can help prevent blood sugar spikes and lows; these peaks and valleys of sugar can contribute to diabetes, weight gain, lowered testosterone, fatigue, and more.

Note that this is dark chocolate. The darker the chocolate, the better the effects. Milk chocolate is more sugar than cocoa so you won’t see the same effects.

6. Watermelon


Watermelon is high in lycopene, which has been shown to increase nitric oxide levels and reduce blood pressure. It also has high levels of the antioxidant l-citrulline, which has been studied as a treatment for high blood pressure.

7.  Nuts

Walnuts, pistachios, peanuts, and other nuts are rich in l-arginine, which boosts the production of nitric oxide. L-arginine also enhances blood flow by reducing oxidative stress, especially in young adults with type 1 diabetes.

8. Garlic

Garlic is one of the healthiest (and most potent) ways to treat ED. Countless studies have proven the efficacy of garlic on vasodilation. One study found that garlic supplementation can increase tissue blood flow; another showed that it lowers blood pressure and increases nitric oxide equivalent to standard blood pressure medication, and a meta-analysis showed an inverse correlation between garlic consumption and reduced risk of cardiovascular disease.

9. Tea

Black and green tea are filled with antioxidants that are great for overall wellbeing and health. Black tea can improve dilation and protect from cardiovascular concerns and green tea boosts metabolism and weight loss.


Furthermore, tea is a known stress-reliever. As discussed, stress is highly linked to erectile dysfunction, because the stress hormone cortisol blocks the signals from the brain to the penis. Cortisol can also tighten and clog your blood vessels. If you want a better sex life, you have to take some time to chill out and drink some tea.

10. Raw honey


Raw honey (not processed) is high in nitrates that elevate nitric oxide levels. Add a little bit of raw honey to your tea for flavor and an extra boost of vasodilation!

11.Red wine

Red wine has polyphenols and resveratrol, which both have benefits on the heart and blood vessels. Because of the polyphenols and tannic acid in red wine, it’s a potent vasodilator that can help clear the vessels from any buildup. One study even showed that red wine intake reduced plaque build up by 37%. Plus, red wine can decrease blood pressure, increase nitric oxide, and treat hypertension. Basically, “it has been concluded that red wine as a diet supplement might be beneficial for cardiovascular risk factors.”

Of course, wine is best in moderation. Too much alcohol can cause erectile dysfunction and other health problems. Stick to no more than 1-2 glasses of red wine per day to see cardiovascular benefits. If you’re not a regular wine drinker, consider resveratrol supplements to avoid taxing your system with alcohol.

12. Beets

Beetroot is filled with nitrates that boost NO production and improve stamina when working out and running. Beetroot juice has also been found to improve metabolism and reproductive performance.

13. Onion

Onions are high in vitamin C (which we discussed in #4 citrus) and quercetin. Quercetin boosts nitric oxide and improves cardiovascular health. A diet rich in onion has been shown to modulate vascular dysfunction and reduce the risk of cardiovascular disease.

The Bottom Line

Supplementing your diet with vasodilator foods can help treat your erectile dysfunction naturally and effectively. Your penis—and taste buds—will thank you!

If you do those things, you’ll set yourself up for success.  If you need help with ED, reach out to me.

Schedule a consultation to discuss ED treatment.

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Can You Prevent Prostate Cancer thru Diet?


Spoiler Alert: You CAN help prevent prostate cancer thru diet.

What do you think of when you think of wanting to live a healthy life? Let’s be honest, most men think of fitness related to physique as the primary focus, maybe even fitness to reduce the risk of chronic diseases like high blood pressure or diabetes. Both physique and avoidance of chronic disease are a great to focus on, but it is also important for men to focus on prostate health as well.

The risk of prostate cancer…

Prostate cancer is the number one cancer among men in the United States. Shocking right? It’s not talked about nearly as much as some of the other cancers. If you are like most men, you want to avoid prostate cancer by whatever means possible. Luckily there are some really simple steps you can take to decrease your risk, one of the most important steps is changing your diet.

You can prevent prostate cancer thru diet.

Here are the key dietary factors known to affect the risk of developing prostate cancer:

Low-fat diet: Some studies have found men who had higher daily animal fat intake had an increased risk of prostate cancer. In studies that looked at fat consumption and prostate cancer risk, animal fats were more likely to be associated with an increased risk of prostate cancer than plant-based fats.

Fruits and vegetables: These are full of vitamins and nutrients that are thought to reduce the risk of prostate cancer, though research hasn’t proved that any particular nutrient is guaranteed to reduce your risk. Cruciferous vegetables have unique antioxidant properties that enable them to counteract some of the damage caused by carcinogens. Eating more fruits and vegetables also tends to make you have less room for other foods, such as high-fat foods.

Fat: Fatty fish such as salmon, tuna and herring contain omega-3 fatty acids, a type of fatty acid that has been linked to a reduced risk of prostate cancer. Avoid trans fatty acids, though, which are known to promote cancer growth. These are commonly found in butter and many processed and fried foods.

Dairy: A number of studies have found that men who ate the most dairy products such as milk, cheese and yogurt on a daily basis had the highest risk of prostate cancer. The risk associated with dairy products is thought to be small.

Overcooking meat: Overcooking meat produces carcinogens called heterocyclic amines that have been shown to cause prostate cancer in animal studies. In addition, charbroiling red meat or chicken with its skin intact produces another set of carcinogens called polycyclic aromatic hydrocarbons. Research has suggested that intake of these charred meat carcinogens triggers mutations in prostate cell DNA, which leads to a chronic inflammatory response in the prostate. This combination of mutations and inflammation appear to be a key to the development of prostate cancer. Steaming or baking meats and avoiding overcooking meat can significantly reduce the amount of carcinogens produced.

Sugar: Several animal studies suggest that cutting simple sugar and carbohydrate intake may slow prostate cancer growth. Excess sugar intake is further linked to
prostate cancer growth through increased insulin levels. Insulin resistance has been found to reduce levels of important proteins that stimulate prostate cancer cell death.

Selenium and Vitamin E: The Selenium and Vitamin E Cancer Prevention Trial (SELECT) evaluated whether taking vitamin E and selenium prevented the development of prostate cancer. The study showed that taking selenium alone or with vitamin E did not decrease the risk of prostate cancer.

Lycopene: Several animal studies have demonstrated that lycopenes, found mostly in tomatoes, may reduce prostate tumor growth. Some human studies have shown that a diet high in lycopene may be linked to a decreased risk of prostate cancer, but other studies have not. It has not been proven that taking lycopene supplements slows the development or progression of prostate cancer.

Gluten-free diet: This diet is typically recommended for patients with celiac disease, an inflammatory bowel condition. By reducing inflammation, this diet may have a role in cancer prevention as well. Foods with no gluten include all fruits, vegetable, meat, fish, and eggs.

Multivitamins: Regular use of multivitamins has not been proven to increase the risk of early or localized prostate cancer.

To reduce the risk of developing prostate cancer, men should focus on foods rich in antioxidants and low in pro-inflammatory and carcinogenic substances. Powerful anti-cancer nutrients are found in colorful fruits and vegetables, fresh herbs, leafy green leafy vegetables, nuts, berries, and seeds. Choose green tea, soy, fish, and foods low in calories and fat. The Mediterranean diet, which is loaded with fresh fruits and vegetables, garlic, tomatoes, red wine, olive oil, and fish, is heart-healthy and may be very beneficial for prostate cancer prevention. If oil is needed, choose olive oil, which is very healthy and rich in vitamin E and antioxidants. Avocado oil is also good. Avoid oils high in polyunsaturated fats such as corn, canola, or soybean.

Missing your Sunday steak night getting you down?

Don’t worry, you don’t have to change everything at once. Start with once or twice a week, switch out your regular lunch or dinner for a salad with lean healthy protein. This way you get a pile of veggies in one sitting. Bonus points if you nix the iceberg lettuce in favor of kale, spinach, or spring mix.

Additional swaps you can make…
  • Swap out processed foods for whole foods. A good example is eating a whole orange instead of drinking orange juice.
  • Use healthy oils, such as olive oil or coconut oil instead of margarine or butter.
  • Drink more water. Slowly begin to replace soda and other flavored drinks with good ‘ol fashioned water.

Want healthy swaps you can make to help prevent prostate cancer thru diet?

Sign up for an G1 Performance Program Discovery call! Sign up now and take the first step in achieving your maximum potential today.

Prostate Healthy Foods for Men: Add These 3 to Your Diet


Are you taking advantage of a simple way to boost your prostate health? Prostate healthy foods are a readily available and a tasty part of reducing inflammation in that tiny gland that can cause so much trouble.

Most men don’t blink an eye at potential health problems until one rears its ugly head. Prevention is 90% of any health issue and the same is true for your prostate. This tiny gland can cause some major daily life troubles for you.

For more in-depth information on prostate healthy foods to enjoy and avoid,  sign up for The Male 90X Consult!

Don’t miss the conversation on the Dr. Gapin Facebook Page.

5 Foods to Avoid for a Healthy Prostate


A healthy prostate is incredibly important for men, especially if you want to keep living your current lifestyle without having to spend a significant chunk of your day at a urinal.

Luckily, there are simple ways that you can support the health of your prostate. By making some simple changes to your lifestyle, including exercising and taking the right supplements, you can keep your prostate healthy.

Diet can play a big part, too. Some foods can have a greater impact than others. I’ve put together a list of the foods that you should avoid if you want to keep your prostate healthy.

1. Red meat and processed meat


Sorry, guys, but eating lots of red meat can have a big, detrimental effect on your prostate health. First and foremost, men who eat a lot of red meat are at a higher risk of developing cancer, including prostate cancer. Don’t worry, it’s possible to stop eating meat or eat a whole lot less and still be happy!

The Health Professionals Follow-Up Study showed that men who eat more red meat have a higher chance of developing metastatic prostate cancer.

It’s also thought that cooking red meat can produce compounds that may cause prostate cancer. Red meat looks red because it has a lot of hemoglobin and its close cousin found in muscle, myoglobin.

When you cook red meat, hemoglobin and myoglobin are broken down into compounds that can potentially cause oxidative damage. Those compounds can circulate throughout your body when you eat them, damaging your cells and tissues.

And, if you overcook or sear the meat, as in grilling or broiling it, you’re producing even more carcinogenic compounds.

Eating red meat can also alter the levels of certain growth factors in your body, increasing your cancer risk. Additionally, red meat tends to be very high in fat, and a high-fat diet has been shown to alter testosterone production, which has also been shown to increase your risk of developing prostate cancer. 

2. Sugar

Sugar tastes great, but it’s not great for your body.

Eating a lot of sugar creates inflammation in your body, including in your prostate. That inflammation can lead to prostatitis, which causes urinary symptoms like trouble going, as well as pelvic pain.

Inflammation can also cause prostate enlargement, leading to the constant feeling of “having to go” all the time, slow emptying of the bladder, and other BPH symptoms. There’s a strong connection between inflammation and BPH, so do what you can to reduce inflammation in your body.

High sugar intake also leads to high insulin levels and metabolic syndrome, which can increase your risk of cancer.

High insulin levels, caused by eating lots of sugar, causes the body and specifically the liver to produce more of a compound called IGF-1. It’s thought that excess IGF-1 contributes to the development of prostate cancer.

Other studies have shown that high insulin resistance (caused by a high-sugar diet) is strongly associated with prostate cancer risk. And, the general inflammation caused by eating lots of sugar can certainly contribute to prostate cancer as well.

So, to keep your entire body healthy, including your prostate, limit the amount of refined sugar and processed carbs you eat.

Don’t shy away from fruit because you think it has a lot of sugar. Fruit also contains many vitamins, minerals, antioxidants, fiber, and other compounds that can reduce your cancer risk and keep you healthy.

3. Dairy


Unfortunately for any dairy lovers out there, there’s a strong link between diets that are high in dairy and prostate cancer.

The Health Professionals Follow-Up Study found an association between dairy and metastatic prostate cancer; men who ate lots of dairy had a two-fold greater chance of developing aggressive prostate cancer relative to men who ate very little dairy.

Dairy products often contain a lot of steroid hormones, which can really up your prostate cancer risk. If you absolutely can’t bring yourself to give up all dairy, try to only eat organic dairy, and try to limit the dairy that you do eat.

There are no added hormones in organic milk.  Also try to make any dairy you eat nonfat or low-fat, which are also better for your prostate.

4. Eggs


Including more eggs in your diet may also increase your risk of getting prostate cancer.

A 2011 study out of Harvard and UCSF found that men who ate an average of 2.5 or more eggs were much more likely to develop lethal prostate cancer than men who ate half an egg or less a week.

A 2010 study by the same authors also found that when men ate more eggs, their prostate cancer was more likely to advance and become more aggressive.

Eggs are high in cholesterol and choline, which is why the study hypothesized that those compounds might be involved in increasing the aggressiveness of prostate cancer.

5. Alcohol


As much as you love your glass of wine with dinner, or a beer while watching sports, consider your health first. And consider giving it up if you really want to take care of your prostate.

For example, the Harvard Alumni Health Study found that men who drank moderate amounts of liquor had a 61-67% higher risk of developing prostate cancer. They didn’t see the same effect in beer or wine drinkers, though.

The Harvard Alumni Health Study is one of many studies that show similar results.

In fact, reviews of multiple studies show that the more you drink, the higher your prostate cancer risk. And, there’s a stronger association between liquor and prostate cancer than wine or beer. But, the results of some studies are mixed, and some even suggest that drinking more wine might actually help protect you from prostate cancer.

If you don’t want to give up alcohol completely, try keeping it to just a drink or two a week. This will help to lower your risk of many types of cancer, including prostate cancer. And, you might consider switching up what you drink if you’re a liquor drinker.

If you really want a drink, consider swapping out your bourbon or gin and tonic for a glass of wine. You may have a healthier prostate if you do.

Maintain a healthy prostate

Curious to learn more ways that you can support prostate health and reduce your prostate cancer risk?  Sign up for The Male 90X Consult now.

This genetic-based report and private consultation will help you make simple lifestyle changes to lower your risk of prostate cancer. 

Can We Reduce Prostate Cancer Risk Through Lifestyle Change?


Cancer prevention is an important aspect of our daily lives. For men, the most prevalent cancer diagnosed is prostate cancer. Finding ways to prevent or reduce one’s risk of developing prostate cancer is a high priority.

Exercise

The evidence is mounting that inflammation and oxidation play key roles in the development of prostate cancer. Research suggests that regular exercise may be one of the best natural antioxidants.

Exercise causes many changes in the body that help reduce circulating levels of reactive oxygen inflammation. A recent study in the Journal of Clinical Oncology evaluated the effects of exercise in prostate cancer patients. Men with at least 3 hours per week of vigorous activity had 49% reduced overall mortality and 61% reduced prostate cancer mortality compared. This was compared to men with less than 1 hour per week of vigorous activity.

A recent Swedish study supported these findings, concluding that both aerobic exercise and resistance training clearly improve overall and prostate cancer-specific survival.

Sex

A 2004 study from the NIH initially suggested frequent sexual activity might reduce the incidence of prostate cancer.

This was further supported by a recent review of 32,000 men in the Health Professionals Follow-up Study who were followed for 18 years. Prostate cancer risk was 20% lower in men with more frequent sexual activity. According to the study lead author, Jennifer Rider, “Safe sexual activity could be good for prostate health.”

Medications – Proscar and Avodart

Proscar and Avodart are prescriptions that are used to “shrink” the prostate by lowering the number of male sex hormones. The drugs block the enzyme that changes testosterone into dihydrotestosterone(DHT), a much more potent hormone.

Higher than normal levels of DHT may also play a part in developing prostate cancer.

The Prostate Cancer Prevention Trial (PCPT) studied whether finasteride (Proscar) reduced the incidence of prostate cancer. The trial found fewer prostate cancers in the men who took finasteride compared with the men who did not. However, the men who took finasteride and developed prostate cancer had more aggressive tumors. The number of deaths from prostate cancer was the same in both groups.

The Reduction by Dutasteride of Prostate Cancer Events Trial (REDUCE) studied whether the drug dutasteride (Avodart) reduced the risk of prostate cancer. This study again showed there were fewer prostate cancers in men who took dutasteride compared with the men who did not. Overall, the number of aggressive prostate cancers were not significantly reduced.

Statins

There has been tremendous interest in the effects cholesterol-reducing medications have on the development of prostate cancer. There have been at least 18 trials to date, several of which have found a reduced risk of cancer recurrence after both surgery and radiation therapy. This suggests that statins may slow the progression of prostate cancer.

Research is ongoing to determine if statins may actually reduce the incidence of prostate cancer.

Metformin

Metformin is a prescription medication used primarily to manage diabetes. It is also known to have a protective effect on the progression of prostate cancer. A recent study of nearly 4,000 diabetic men found that those taking metformin, when diagnosed with prostate cancer, were less likely to die from cancer or other causes compared to men using other diabetes drugs.

Prior research focused on whether metformin might reduce the risk of developing prostate cancer has been negative. More studies are currently underway.

Aspirin

There has been extensive research looking at the relative effect of aspirin on the incidence of prostate cancer. While many of the studies demonstrated a protective effect, others did not. The jury is still out on aspirin.

Regardless of one’s diet or lifestyle, knowledge is one of the best ways to reduce prostate cancer risk. By staying informed on the latest research regarding prostate cancer prevention, men can make small changes that can lead to big improvements. Start today by signing up for a Male 90 X consult, a genetic-based report and private consultation that will give you the insight you need to achieve your maximum potential!