Olive Oil Will Change Your Life—Here’s How


Want to become healthier with just one simple change to your diet?

If you want to reduce your risk of inflammation-related diseases, like cardiovascular disease, Alzheimer’s, stroke, diabetes and cancer…

Then you want extra virgin olive oil (EVOO).

Extra virgin olive oil is a primary component of one of the healthiest diets on the planet: the Mediterranean diet. This nutritious fat plays a role in chronic inflammation by minimizing inflammatory pathways, regulating metabolic processes, detoxing cells, and protecting blood vessels.

These properties make it one of the key fighters and prevention methods against serious diseases, including cancer, heart attack, and stroke.

EVOO can even impact your genes and epigenetics!

What is the value of adding extra virgin olive oil to your diet? How will it impact your health? And how can you make olive oil a part of your daily nutrition?

What is extra virgin olive oil? 

Olive oil is the natural oil extracted from olives, which are fatty fruits. In its purest form, olive oil contains a number of beneficial bioactive components, including oleic acid, biophenols, and vitamin E.

EVOO is a source of unsaturated fats, specifically monounsaturated fats. Monounsaturated fats are a necessary and nutritious part of your daily macros. Oleic acid is the predominant fatty acid in olive oil, making up about 73% of EVOO. It’s considered one of the healthiest fatty acids on the planet (that we know of). We’ll get more into these benefits below.

About 24% of olive oil is saturated fats, omega-3s, and omega-6s. Omegas are essential fatty acids that the body needs for everyday function. Omegas play a role in brain function, cardiovascular disease, asthma, diabetes, osteoporosis, arthritis, macular degeneration, depressive disorders, skin disorders, and more.

100 grams of olive oil contains:

  • Monounsaturated fat: 73%
  • Saturated fat: 13.8%
  • Omega-6: 9.7%
  • Omega-3: 0.76%
  • Vitamin E: 72% of the RDA
  • Vitamin K: 75% of the RDA

1. Helps prevent cancer

One of the most potent benefits of olive oil is its impact on cancer. Olive oil is filled with antioxidants like vitamins E and K that help fight off disease and inflammation. Olive oil also contains a large number of specific anticancer agents like squalene and terpenoids.

Oleic acid in EVOO is especially cancer-fighting. Oleic acid fights free radical damage, which is the main cause of cancer. It’s also highly resistant to oxidation, and it plays a role in controlling genetic expression (also referred to as epigenetics).

Oleic acid suppresses the overexpression of HER2, which is an oncogene (a gene that can transform a cell into a tumor cell). This acid has been shown to reduce the onset, progression, and metastasis in a number of cancers by inhibiting the HER2 gene activity.

Moreover, studies show that the oleocanthal in EVOO can kill cancer cells in less than an hour… while most cells die between 16 and 24 hours. This means that it can help kill cancer cells before they even have the chance to grow or spread.

In fact, a number of experts believe that olive oil is the main reason why people in Mediterranean countries have a lower risk of cancer.

2. Reduces chronic inflammation

The antioxidants that help prevent cancer also assist in fighting systemic (body-wide) inflammation. Chronic inflammation is the number one cause of serious diseases like diabetes, cancer, and cardiovascular disease.

Oleocanthal is a compound in olive oil that shows surprisingly similar features as that of ibuprofen. Ibuprofen is a non-steroidal anti-inflammatory, like over-the-counter Advil or Motrin. You take ibuprofen if you have inflammation in the body, like a headache, a fever, or a swollen ankle. Thus, if oleocanthal has almost identical properties to ibuprofen, it could be a natural solution for long-term and chronic inflammation.

Moreover, oleic acid reduces the serum C-reactive protein, which is a driver of chronic inflammation.   

3. Improves heart health

Chronic inflammation is a major driver of heart disease. As discussed above, olive oil helps minimize chronic inflammation, which in turn helps keep the heart healthy. One study found that olive may even lower blood pressure, reducing the need for blood pressure medication by nearly 48%.

Moreover, the oleuropein in olive oil can actually help prevent the oxidation of LDL “good” cholesterol. This keeps the good cholesterol levels high, which in turn minimizes levels of bad cholesterol. High good cholesterol and low bad cholesterol is essential to long-term heart health and the prevention of cardiovascular disease.


Some studies show that olive oil can also improve endothelial (blood vessel) health and strength. One study suggested that it increases the release of nitric oxide, which is the compound that relaxes and expands the blood vessels to let blood flow freely. This allows more blood to naturally move to the heart. Nitric oxide also plays an important role in preventing erectile dysfunction… so olive oil may be good for the blood vessels in your penis too!

Most importantly, a study of 7,447 participants, aged 55 to 80 at high risk for heart disease, found that diets supplemented with EVOO or nuts significantly reduced the incidence of major cardiovascular events. This is only one of a number of studies practically proving the heart-healthy benefits of the Mediterranean diet.

4. Reduces the risk of stroke

Olive oil has been linked to a lower risk of blood clotting. Blood clots are the cause of heart attack, stroke, and pulmonary embolism.

One review analyzed 32 studies and found a significant association between a higher intake of olive oil and a reduced risk of death by any cause; EVOO especially showed a minimized risk of stroke with nearly a 17% reduction.

Another study of over 38,000 participants found an inverse association between olive oil consumption and stroke.  

5. Improves brain health

The Mediterranean diet has been shown to promote cognitive function and brain health throughout life, especially in later years.

EVOO also plays an important role in minimizing the risk for Alzheimer’s disease and dementia. Patients with Alzheimer’s have a buildup of beta amyloid proteins in their brain. But research shows that EVOO can actually clear out these proteins, which may help prevent Alzheimer’s.

6. Fights mood disorders

Mood disorders like anxiety or depression occur when the brain doesn’t have enough serotonin or dopamine, which are the “happy hormones” that play a role in mood, sleep, and cognitive function. Olive oil may actually balance these hormones to minimize cortisol and leave room for the production of these happy hormones.

Olive oil’s anti-inflammatory properties also help reduce inflammation in the brain that can cause neurological disorders.  

One study found that an intake of unsaturated fats has an inverse relationship with depression, while trans fats have a linear and proportional relationship.

Olive oil may actually make you happier!

7. Strengthens bones

Research shows that olive oil can positively affect bone thickness. Patients with osteoporosis, which is a decrease in muscle mass, are at greater risk of fractures and breaks—which can even be fatal in older patients.

Olive oil, though, may help fight against osteoporosis and arthritis by allowing the body to better absorb calcium, which is necessary for strong bones.

8. Reduces risk of type 2 diabetes

Type 2 diabetes is an American epidemic. It’s expected that by 2050 1 in 3 Americans will be diagnosed with type 2 diabetes.

Olive oil actually stabilizes blood sugar and insulin levels. Balancing out insulin helps increase insulin sensitivity, which minimizes the risk for diabetes.

One small study of non-diabetic subjects found that eating a Mediterranean diet with olive oil reduces the risk of developing diabetes by 40%. A second study confirmed these findings, as olive oil caused less of a spike in blood glucose levels than corn oil.

9. Manages weight  


Low-fat diets, like high-protein diets, can actually cause you to gain more weight. Cutting healthy fats out of your diet means taking away one of your three essential macronutrients that keeps your body functioning.

Olive oil is a necessary healthy fat that will not make you fat. In fact, it might do just the opposite.

Countless studies have linked the Mediterranean diet to lower body fat, obesity prevention, and weight loss. In fact, one study found that those eating a Mediterranean diet have an 88% lower risk of obesity. 
This weight management likely has three causes.

  1. Olive oil can also help regulate insulin and blood sugar levels. Spikes in sugar levels cause the body to store fat, but minimizing these spikes can help regulate how your body uses its energy.  
  2. The Mediterranean diet encourages a higher intake of fruits, vegetables, and fish, which all have positive effects on weight.
  3. Healthy fats help reduce hunger, which minimizes the number of calories consumed.

What’s the best kind of EVOO?

There are different types of olive oil out there, some better than others. You want to make sure that you’re getting extra virgin olive oil. The “extra virgin” means that it’s as pure as possible. Other types of olive oils go through a refining process that can remove all of the antioxidants and bioactive compounds—and some brands even add in unhealthy, saturated fats!

Make sure that you’re getting real extra virgin olive oil. Do your research to ensure that your “extra virgin” hasn’t been diluted with other refined oils (which is a common oil scam in our grocery markets today)

A good rule of thumb is to go for the darkest bottle of olive oil on the shelf. Darker bottles help protect the oil inside, because the active components in olive oil can go bad when exposed to the sun.

Look for pure oil in dark bottles.

How do you consume extra virgin olive oil?


I love olive oil because it’s so versatile—and delicious!

Olive oil is a great salad dressing. Olive oil and vinegar is one of the healthiest—and tangiest—ways to spice up your favorite salads.  

If I’m treating myself to a dish of whole-wheat pasta, I’ll throw some olive oil in with my tomato-basil sauce for a deliciously healthy addition. If you like your pasta plain, a few tablespoons of olive oil adds a bit of flavor while softening the pasta.  

Best yet, extra virgin olive oil is great for cooking. Studies show that it can withstand high temperatures while resisting oxidation. Other oils actually emit toxic fumes and produce harmful free radicals when exposed to high temperatures.

Not only does EVOO not create toxic chemicals when heated, but it also maintains the majority of its antioxidants and bioactive compounds even at high temperatures! This means that cooking with EVOO can actually add more nutrition to some of your favorite healthy dinners.

So throw a capful of EVOO in the pan to sauté your veggies or grill up some chicken. I’ll even put a few drops in the water before boiling pasta or rice as a substitute for salt. EVOO adds flavor and helps the grain cook faster, and it’s a great way to minimize your sodium intake.  

There’s not much you can’t do with extra virgin olive oil.

Pro-tip: Olive oil also has antibacterial properties. Studies show that it can reduce bacteria like Salmonella, Listeria, and H. pylori, even when used in mayonnaise and salads. One study even found that EVOO is effective against 8 strains of H. pylori that are resistant to antibiotics. Toss your salad in olive oil for added layers of protection.

Conclusion

I like to think of extra virgin olive oil as the chimney sweep. It clears out your heart, blood vessels, brain, hormones, fat cells, and more. It basically helps “reset” your body and genetics towards a healthier resting state.

Best yet, incorporating more EVOO in your diet is a small, delicious change that will radically improve your health.

Do you want more nutrition tips that will help boost your vitality in weeks?  

Do you want to be the most vibrant and sexy you’ve ever felt?

Are you ready to take action to regain your health and vigor?

Are you ready to upgrade your health?

Schedule a consultation to learn how.

Ready to take the next steps?

Schedule a Call

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In Male 2.0™, Dr. Tracy Gapin has turned everything we once thought we knew about men’s health and performance upside down. The old model of how to be “a man” is broken. A man who works himself to death.  Unfortunately, a man who tries to NOT get sick but isn’t really healthy either.  And a man who takes a pill for every ill but is never really cured. That was Male 1.0. Now, imagine being THE MAN ─ owning your performance in the bedroom, the weight room, and the boardroom. Living a fully optimized life. Becoming limitless. This is Male 2.0!

Tracy Gapin, MD, FACS  is a board-certified Urologist,  world renowned Men’s Health & Performance Expert, Author, and Professional Speaker. Using state-of-the-art biometric monitoring, nutrition and lifestyle intervention, Dr. Gapin coaches Fortune 500 executives and evolutionary leaders of business, sports medicine, and high performance. He specializes in cutting-edge precision medicine with an emphasis on epigenetics, providing men with a personalized path to optimizing health & performance. www.GapinInstitute.com

Want more tips to optimize your health?  Listen to the latest podcasts. Click HERE

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.

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.

Take the next steps

Schedule a Call

 

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.