Will Lycopene (Tomatoes) Improve My Prostate Health And Fight Prostate Cancer?


Lycopene is one of the most popular supplements for prostate health, but does it actually work?

The answer: maybe. The jury’s still debating about lycopene and prostate health.

What is lycopene and what’s its link to prostate health?

What is lycopene?


Lycopene is a carotenoid. Carotenoids are the pigments found naturally in plants and algae. Different carotenoids provide different organic coloring. Lycopene gives a reddish color to fruit. Plants use the lycopene pigment to gather light for photosynthesis. It also helps protect plant cells from photosensitization.

Lycopene is found in highest concentrations in tomatoes and tomato products, like tomato paste, tomato sauce, and even ketchup. Over 80% of human consumption of lycopene comes from tomato products.

Lycopene is naturally present in human tissues and blood. It is especially concentrated in the prostate, testes, adrenals, and liver.

Lycopene isn’t essential to human health, meaning you can live without it. However, lycopene has shown some significant health benefits that shouldn’t be ignored.

Lycopene is an antioxidant. Antioxidants are protective defenses that help fight “free radicals” and prevent oxidative damage. Antioxidants are known to have cancer-fighting abilities. Because of its antioxidant properties, lycopene may decrease risk of chronic diseases, like cardiovascular disease and certain cancers.

How is lycopene linked to prostate health?

Lycopene has commonly been associated with prostate health. A number of studies have looked into the interaction between lycopene and prostate cells, especially since lycopene is found in such high concentrations in the prostate and testes.

But does lycopene actually prevent and treat prostate cancer?

Prostate cancer prevention

Published in the Journal of National Cancer Institute, researchers compiled and reviewed 57 studies regarding the lycopene-prostate link. Of the 57, 35 studies showed an inverse relationship between lycopene levels and risk of prostate, lung, and stomach cancer.

They concluded that “frequent consumption of tomato products is associated with a lower risk of prostate cancer.”

So should you start devouring tomatoes to reduce your risk of prostate cancer?

Yes and no. The researchers also concluded that the data is sensitive, as it’s hard to separate lycopene from other factors in tomatoes and dietary regimens.


Additional research has in part backed the claims of that review.

A 2015 study concluded that tomato paste may protect against prostate cancer by regulating the cancer genetic expression through kappaB. Basically, they found that tomatoes were able to reduce cancer-related inflammation.

Another study in 2014 of nearly 50,000 health professionals found that a higher intake of lycopene was associated with a reduced risk of prostate cancer, especially fatal prostate cancer.

The Health Professionals Follow-Up study found a significant cancer risk reduction in tomato sauce, pizza, and strawberries. Strawberries, though, don’t have lycopene (despite their red color). They concluded that consumption of tomato-based foods may reduce risk of prostate cancer, but other factors may be involved as well.

Read Now: Can We Product Prostate Cancer Risk Through Lifestyle Change?

Despite this “proof,” other research has been less reassuring.

A study in Hawaii showed no association between lycopene and prostate cancer.

Another study of 14,000 people found that a higher consumption of tomatoes showed a significantly lower risk of prostate cancer. But they also found a reduction with beans, lentils, and peas, which don’t contain lycopene. The variables seem to create inconclusive data.

Research results are mixed. Likely this has to do with the multiple vitamins found naturally in tomatoes, creating too many variables for true segmentation.

Prostate cancer treatment


Can lycopene actually treat cancer?

Some studies say yes, but it’s definitely not a treatment option just yet.

One study found that a lycopene supplement, Lyc-o-mato (15mg lycopene), showed a PSA level decrease of 18% compared to 14% in the control group. The difference was significant, showing that 15mg of lycopene twice daily could help minimize already present cancer levels.

Another study looked at PSA levels after orchiectomy (removal of one or both testicles). They found that lycopene consumption produced a more consistent and predictable decrease in PSA level by diminishing the primary tumor and secondary tumors. It also provided better relief from bone pain and lower urinary tract symptoms caused by the operation

However, just like with prostate cancer prevention, lycopene is not yet a proven solution. Results are mixed and it may or may not have an impact on prostate health.

Read Now: Does My Husband Have Prostate Cancer?

Where does the link come from?

There are three major theories for the link between lycopene and prostate cancer.

The most accepted theory is the antioxidant effect. Lycopene is a known antioxidant. This means that it can help fight off oxidative damage that cause chronic disease and cancers. Lycopene is found in high concentrations in prostate cells. Thus, due to proximity, it’s likely the fastest-acting antioxidant against prostate cancer.

Lycopene and other carotenoids can also help stop tumor growth by increasing the communication between healthy cells and decreasing the communication between malignant ones. One study speculated that lycopene was able to reduce prostate cancer because of its suspected ability to inhibit the growth of tumor cells.

Lycopene also may impact insulin growth factor. High levels of insulin growth factor are linked to prostate cancer. Lycopene consumption can actually reduce insulin growth factor levels. Thus, there may be a correlation with regards to lycopene’s ability to reduce the cancer-causing impacts of insulin growth factor.

What’s the conclusion on lycopene and prostate cancer?

Prostate cancer is highly prevalent among men, especially men over the age of 50. Due to its prevalence, experts are constantly looking for new ways to prevent and treat prostate cancer. While lycopene may hold some promise, it’s not a solution just yet.

It may not be a proven treatment, but that doesn’t mean you shouldn’t consume lycopene. Some studies suggest it does help, and it has very few toxicities or side effects.

Lycopene supplementation may help your prostate, so it’s worth the consumption.

Plus, lycopene may have other health benefits as well. It may be able to:

It may even keep you looking young by maintaining the skin cell’s integrity against everyday pollutants and toxins. Tomatoes = the fountain of youth?

How should you consume lycopene?

You can get the majority of your necessary lycopene and its prostate-healthy benefits from your diet. Most Americans get 80% of their lycopene from tomatoes and tomato products, like tomato paste and tomato sauce.


This is the one and only time I’ll tell you to eat pizza. Yes, once in a while, a sauce-heavy pizza won’t hurt! We can call pizza night “prostate health night” instead.

Cooking or heating tomatoes helps release the lycopene. Fresh, uncooked tomatoes have about 30-70mg per kg, while tomato paste and cooked tomatoes have about 300mg/kg. So make a homemade tomato sauce to put over your quinoa for a super-charged, lycopene-filled milled.

Pro-Tip: Eat healthy fats with your tomatoes. Fat may help the body better absorb lycopene and other carotenoids. Healthy fats include olive oil, avocados, salmon, walnuts, and flaxseed. I love a Mediterranean salad with salmon, olive oil, and slightly cooked tomatoes.

Lycopene is also found in watermelon, pink guava, papaya, red cabbage, asparagus, grapefruit, mango, and carrots. Time to start chomping down on some red foods!  

P.S. Be sure to buy organic tomatoes and tomato sauces to avoid toxins from pesticides and herbicides. Avoiding genetically modified foods or packaged foods is important to maintaining a healthy prostate and overall body.

Read Now: Can You Prevent Prostate Cancer Thru Diet?

Supplements

You can also supplement with lycopene if you feel you don’t get enough in your fruits. Most supplements are between 6mg-15mg, taken twice daily.

Lyc-o-mato is the most common lycopene supplement, coming in a 15mg capsule. One study even found that Lyc-o-mato supplements twice daily decreased the growth rate of prostate cancer.

However, I don’t usually recommend a lycopene supplement. A healthy diet should satisfy your lycopene needs.

If you want to add cancer-fighting supplements to your lineup, check out these 7 supplements every man should take for optimal health.

The Bottom Line

Lycopene may or may not prevent and treat prostate cancer… but eating lycopene-rich foods doesn’t hurt!

So put tomatoes on your sandwich today. Your prostate might just thank you.

Do you want to reduce your risk of prostate cancer?

Lycopene can help… but there are other proven ways to reduce your risk and get you on the road to health!

Click below to get the Male 90X program and make the choice to reduce your prostate cancer risk on top of achieving your maximum potential!

7 Supplements Every Man Should Take For Optimal Health


Supplements have gained popularity in recent years. People have started adding lineups of vitamins to their daily routine as a way to become the best versions of themselves. And popularity is right (this time); Supplements are the best way to ensure your body is getting the nutrients it needs in addition to your diet and lifestyle.

But you don’t want to ingest every supplement that comes your way. Taking too many supplements can actually hurt your body.

Taking the right supplements—and the right amount of supplements—is what will ensure that your body functions in a natural, healthy way. That’s why I’ve come up with a comprehensive (but concise) list of the 7 supplements you should take to optimize every area of your health.

Why Take Supplements? 

Supplements can help:

  • Support the immune system
  • Boost energy
  • Maintain a healthy sex life
  • Protect from disease
  • Promote a healthy heart and brain
  • Stimulate organ function
  • Fight health concerns
  • Improve overall well-being

Think of supplements like your daily preventative (natural) medications.

Supplements are especially important as you age because your body stops absorbing nutrients like it used to. Adding supplements to your day can help encourage your body to start functioning at peak capacity again.

So what supplements do you need to take to promote your health, wellness, and vitality?  

  1. Probiotics

Probiotics are the “good bacteria” in your gut. Your intestines are naturally filled with both good and bad bacteria. But when bad bacteria take over, disease follows suit. Poor diet, stress, pollution, toxins, and antibiotics can all reduce good bacteria, allowing the bad to run rampant.

Probiotics introduce more good bacteria into your gut to ensure a healthy balance.

What does this good bacteria do?

Probiotics help your body digest food and reduce intestinal issues, but they’re more than just stomach vitamins. A healthy gut is the key to a healthy immune system overall. In fact, research has proven that having a high ratio of good gut bacteria can actually improve your health, prevent common diseases, and strengthen your immune system.

Some proven benefits of probiotics include:

There’s also a strong connection between the brain and gut, which is often referred to as the brain-gut axis. Basically, your brain affects your intestines and vice versa.

Think about when you get butterflies in your stomach when you’re nervous—like when public speaking or going on a first date. Your brain is signaling your digestive tract, which then manifests this discomfort as an upset stomach. The same works in reverse as well since a bad gut can actually impact your head health, often leading to headaches, fatigue, inability to reason, and mood disturbances.

Learn more about probiotics with my article: 10 Reasons Men Over 40 Should Take Probiotics.

You can get probiotics from fermented foods like yogurt, tempeh, sauerkraut, kefir, and kimchee. But you might get tired of sauerkraut every day, so I usually recommend a probiotic supplement. Find a probiotic pill that offers somewhere between 10 and 30 billion live bacteria. The most common types of probiotics are Lactobacillus and Bifidobacteria—so search for these in the health food supplement aisle.

Dosage: Daily supplement with 10-30 billion “live” bacteria.

  1. Holy Basil

Holy basil, aka tulsi, has been used for thousands of years in Indian medicine due to its ability to soothe the mind, body, and spirit. It contains high levels of vitamin A, vitamin C, vitamin K, calcium, zinc, magnesium, manganese, and iron, which all contribute to key aspects of health and wellness.

Holy basil leaves are adaptogens, meaning that they’re recognized anti-stress agents. Holy basil reduces cortisol level, improves testosterone levels, and balances out hormone levels. Balanced hormones are crucial to overall health and wellbeing.

Read: 5 Simple Ways To Normalize Your Hormones This Week

Holy basil can also have positive impacts on serious health concerns. Some studies suggest that holy basil can assist treatment for mild to moderate non-insulin dependent diabetes. Furthermore, because of its strong antioxidant power, it may help prevent chemical-induced lung, liver, oral, and skin cancers. Studies have even found that holy basil may alter healthy gene expressions, induce cancer cell death, and stop cell growth!

Moreover, holy basil is antibacterial, which means it helps to fight off infections both internally and externally. Holy basil’s antimicrobial properties make it a natural treatment for acne. Other studies have shown these properties make it a viable treatment for bronchitis and respiratory disorders as well. Holy basil also has slightly sedative properties, which helps naturally remedy headaches and head tension.

Dosage: Daily 600 to 1800mg.

  1. Vitamin D

Vitamin D plays an important role in bone, immune, muscle, cardiovascular, respiratory, and brain health.

A deficiency in vitamin D can lead to inability to fight infection, fatigue and malaise, depression, diabetes, heart disease, and erectile dysfunction. Unfortunately, a majority of Americans have a deficiency in vitamin D. Nearly three-quarters of all U.S. teens and adults are deficient in this crucial “sunshine vitamin.”

So you need to supplement vitamin D to start seeing its effects.


Vitamin D is an anti-inflammatory antioxidant. That means it can help:

Vitamin D isn’t like other vitamins that you can get easily through your food. The highest absorption of vitamin D is actually through sunlight. Your body turns sunlight into vitamin D that it can use for healthy energy function. If you’re not getting enough sunlight or you don’t want to risk burns and skin cancer (good call!), then daily vitamin D supplements are the way to go.

Dosage: Daily 2,000 to 4,000 IUs vitamin D3

  1. Vitamin C

This super antioxidant is used to create healthy connective tissue in the body. Vitamin C is a key component in collagen formation, which keeps your skin, tendons, and blood vessels young and vital. That’s right, vitamin C can also help prevent damage to the blood vessels—which can also help prevent erectile dysfunction!

Vitamin C is most commonly known for its immune-boosting benefits. This is especially true for those who have a weakened immune system due to stress or poor diet. Boosting your vitamin C intake is a great way to build your body’s natural defense against colds, flus, and other diseases.


You can find vitamin C in a lot of delicious food sources, like guava, red and green peppers, kiwi, oranges, strawberries, papaya, kale, broccoli, pineapple, grapefruit, brussels sprouts, and mangos. But if you’re not getting your full servings of fruit and vegetables daily, vitamin C supplementation is a must.  

Taking a daily vitamin C supplement will improve your immunity and help your body naturally detox. If you feel like you’re about to get hit with a cold or flu, start taking 1,000 to 2,000 mg of vitamin C to zap the bacteria fast.

Dosage: Daily 500 to 1,000mg

  1. CoQ10

CoQ10 is crucial for transforming food into energy, and it provides key energy to nearly every cell in the body. Thus, energy-dependent tissues like the heart and brain have especially high requirements for coenzyme Q10. A deficiency, then, could be detrimental to the longevity of your life.

CoQ10 is proven to help improve heart function—and even help the heart heal after valve surgeries. It can also reduce the frequency of migraines and improve Parkinson’s symptoms. Plus, CoQ10 has been linked to an increase in male fertility!

Overall, a high level of CoQ10 has been shown to help slow the progression of aging signs in the body.

Your body naturally produces coenzyme Q10 (CoQ10), but this production tends to decline with age. Some fish, meats, and grains have CoQ10, but not enough to help your body produce more. A small supplement can have tremendous effects.

Dosage: Daily 30-90mg

  1. Fish Oil

Omega-3 fatty acids like DHA and EPA have proven results for overall health and wellbeing. Some studies have “disproven” the benefits of fish oil, while others have concluded that fish oil is the ultimate in health. The results are still a bit up in the air.  

However, I believe in the power of fish oil (as much as I believe in the Mediterranean diet). If you want to be healthy, you need the benefits that come from clarifying and detoxifying fish.  

Fish oil has been shown to:  

Some research even suggests that fish oil can help prevent certain types of cancer.  

Fish oil can also promote metabolic function. This means it can help your metabolism break down food and turn it into energy. This is crucial for maintaining a healthy weight and balancing hormones. In fact, fish oil has been shown to decrease body mass index and improve cardiovascular function along with aerobic exercise. Reduced weight leads to a reduced risk of disease.  

Learn more about metabolic syndrome and the role of metabolism in your health here.  

You can get omega-3s from cold-water fatty fish, like salmon and mackerel. However, this is often not enough to get the full benefits your body craves. Taking a daily fish oil supplement can get your body looking and feeling amazing again!  

Dosage: Daily 2-3g of combined EPA and DHA

  1. Multivitamin

You should also be taking a multivitamin daily. The right multivitamin can fill in any nutrient gaps to ensure your body has all the goodness it needs to function properly. 


Your multivitamin should include any and all of the above supplements—as well as other nutrients like vitamin E, vitamin K, vitamin A, vitamin B complex, magnesium, and potassium. Beyond that, your multivitamin should include a blend of amino acids, which are essential to daily functioning. I recommend looking for amino acids glutamine and BCAAs, which help build muscle and improve testosterone levels.

What should you look for in your multivitamin?

You want only vitamins—no extra “stuff.” I look for products that contain no soy, dairy, gluten, sugar, sodium, or artificial additives. Any inactive ingredients can have side effects that can actually hurt your body, rather than help it.

Some of my favorite men’s multivitamins include:

  1. Nature Made Multi For Him

This has vitamins E, C, A, and D along with selenium and manganese. This vitamin even gives you over 100% of vitamins C, D, and E—which can help cut down on the number of pills you’ll have to take per day to stay healthy.  

  1. GNC Mega Men Sport

This supplement has high levels of vitamin A, vitamin D, thiamin, zinc, and a branched chain amino acid blend. When taken with the other six supplements on this list, your body will feel more active and alive than ever. Plus, it helps raise your iron levels—which is necessary for energy and blood health.

  1. Centrum Silver Men 50+

This is a great formula for anyone, whether or not you’re over 50. It has vitamins D, B12, A, and E along with manganese and lycopene. It promotes heart, health, eye, and muscle health—in just one pill!

I’m not endorsing these vitamins above. I just find they cover a lot of ground. Talk to a doctor (psst… I’m a doctor you can talk to) to come up with the perfect multivitamin blend for you!

The Bottom Line

Eating a balanced, healthy diet of protein, vegetables, fats, fruits, and carbs helps your body get the nutrients it needs to thrive. However, augmenting with additional supplements will ensure that your body always has the appropriate amount of energy and nutrients to work with optimal function.

But how do you know which supplements are right for you?

You’ve read through this article because you want to feel the best you possibly can, right?

In fact, I bet you want to feel the best you’ve felt in years… or maybe EVER.

You want to have a healthy lifestyle—without giving up the things you love.

Thankfully, you can.

And you will…

CONCLUSION

It’s time to get empowered to take control of your health. Unlock the code to peak performance with the Male Method™ to regain your energy, focus and confidence to feel like a man again. 

We take a whole-body, epigenetic approach to health, focusing on all inputs and how they affect the human system. With the Male 2.0 Method, we utilize science-based precision medicine, personalizing your health based on your unique genetic blueprint. No more guessing!

We utilize cutting-edge age management protocols to reverse the aging process and expand longevity. And we track and leverage your biometric data using state-of-the-art wearable technology to truly optimize your health.

Ready to take the next steps?

Schedule a Call

**************************

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

Disclaimer: Always consult a doctor before starting a supplemental regimen. Some supplements can interact with diet or medications (especially blood thinners), so you should first ensure that your combination of meds would not put you at risk.

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.

11 Supplement Vasodilators To Ease Your ED


You’ve read my article about the 13 top vasodilators in foods to help bring back your sexual vigor. Now, it’s time to supplement those foods with additional nutrients for a double-packed punch to fight your erectile dysfunction symptoms. You need to add vasodilation supplements to your toiletry cabinet right now.

Are you struggling to overcome your erectile dysfunction? Do you feel like your ED is only worsening with the medications you’ve been prescribed?

You’re not alone. Many men with ED find that the traditional “cures” are anything but a beneficial treatment. In fact, these prescriptions can often exacerbate dysfunction in the long-term. These medications only mask the symptoms of ED without getting at the root of the problem.

So it’s time to get to the root—don’t you agree?

Vasodilators 101

Let’s first understand how erections work, so we can understand how vasodilators supplements help improve ED.

There are three key steps to getting an erection. First, sexual arousal tells the brain to send signals to the penis, preparing your little man for sex. Second, the endocrine system releases hormones that help the penis get relaxed and ready for sex. Then, blood vessels in the penis open to allow blood to flow into the penis. This blood flow into the penis causes an erection. That erectile stiffness is actually just strong blood flow in your penis!

With that in mind, there are also three key areas that can cause erectile dysfunction (aka when the penis can’t get erect) when they aren’t functioning properly: the brain, the endocrine system (hormones), and the blood vessels.

In this article, we’ll focus on the last area: the blood flow into the penis. If your brain is sending signals and your hormones are regulated, then your ED is likely due to a problem with your blood vessels. This can be due to high blood pressure, cardiovascular disease, or other vessel disorders.

That’s where vasodilation supplements come in.

Supplements as vasodilators

Vasodilators create vasodilation. Vasodilation is the process of the blood vessels dilating or enlarging. This can occur throughout the body or in a specific area, like the penis. This opening of the vessels helps to lower blood pressure (since more blood can pass through at once), clear clogged veins, boost blood flow, and increase oxygen distribution throughout the body. Proper blood flow is necessary throughout the body to bring nutrients and oxygen to all of your organs, muscles, and tissues.

And of course, vasodilation opens up the vessels in the penis, so your mini-me can take in blood for an erection. Blood flow, as discussed earlier, is crucial to achieving an erection. Not only does blood flow create that necessary stiffness, but it also nourishes the reproductive organs, improves energy and libido, and maintains regular testosterone levels. In this way, a healthy vasodilation system is advantageous for overall sexual health.

A key chemical in your body’s natural process of vasodilation is nitric oxide (NO). Nitric oxide helps to dilate and relax the blood vessels throughout the body, especially in and around the penis. Thus, you’ll want to keep an eye out for nitric oxide influencers in your vasodilation supplements.


Vasodilation supplements work twofold: they trigger the production of nitric oxide and relax the blood vessels. This two-step process boosts blood flow throughout the body, especially in the penis when it’s time to get sexy.

So what supplements have the strongest vasodilation effects?

1. Quercetin

Quercetin is a natural flavonoid that fights off inflammatory-related conditions like heart disease, high cholesterol, insulin resistance, viral infections, circulation concerns, atherosclerosis, cancer, prostate infections, and prostate inflammation.

Several studies have proven quercetin’s effects on vasodilation. One found that it works as an acute vasodilator in healthy men, and another proved that it’s able to decrease blood pressure. One study also found that quercetin enhances the production of nitric oxide, thus promoting vasodilation.


Quercetin is organically found in garlic, grapes, chives, red wine, onions, and apples. It’s also one of my favorite natural vasodilation supplements because it’s safe and easy. It has incredibly potent effects in just one little ingredient. It also plays nicely with other vasodilation compounds like tannins, procanidins, catechins, and resveratrol.

2. Resveratrol

Resveratrol is an antioxidant that helps the body naturally synthesize nitric oxide while also activating and relaxing channels in the smooth muscle of the penis. One study found that “acute administration of resveratrol elicits dose-dependent increases of FMD with greater potency than other vasoactive nutrients and that this benefit is sustained following regular consumption.” Basically, this study concluded that resveratrol can relax twisted blood vessels better than any other studied vasoactive nutrient. This proves significant circulatory benefits for blood vessels, including those vessels in the penis.

Resveratrol also helps balance your hormones, lowering estrogen and increasing testosterone. This can improve low testosterone levels, which could be contributing to your ED.

Grapes, raisins, and red wine contain high levels of reservatrol. If you’re already a red wine drinker, a moderate amount will give you a strong reserve of resveratrol. However, if you’re not already a wine drinker, you shouldn’t start drinking just to see the ED-happy vasodilation effects.

This is especially true as red wine is known to cause migraines and have negative psychological effects, both of which play a role in ED. Furthermore, too much alcohol may cause long-term erectile dysfunction in men. Avoid these alcohol-related concerns with resveratrol supplements, which are easy to find and are fairly inexpensive.

3. Vitamin C

Vitamin C is one of my favorite vasodilation supplements because it has so many powerful effects on the body. You need vitamin C to stay healthy and strong, and it’s almost never a bad idea to take a little extra vitamin C to boost your immune and nervous systems. ED-related vasodilation is just one more reason to add vitamin C to your daily supplement lineup.

Vitamin C naturally boosts the body’s nitric oxide production. It also protects NO molecules from degradation; this means that nitric oxide sticks around in the body for a longer duration before expellation. Together, vitamin C produces and maintains NO for longer, stronger erections.

Vitamin C has also been studied as a testosterone booster. Higher levels of T are linked to higher sexual function, which can help ease your ED symptoms. C vitamins also lower cortisol, so testosterone can flow freely and blood vessels can chill out.

Better yet, one study even discovered that combining vitamin C and garlic (aka the quercetin from #1) increased NO levels by 200%! This combo also lead to a drop in blood pressure of systolic 27mmHg and diastolic 15mmHg—that’s better than most blood pressure medications!

Vitamin C has a cocktail of properties of natural vasodilators and erection nourishment.

4. Icariin

Icariin, found in horny goat weed, helps support the body’s production of nitric oxide levels towards improved vasodilation and blood circulation. It also functions in a similar way to Viagra by inhibiting the PDE-5 enzyme, which is the enzyme that tells your penis when to stop having an erection. Icariin has been proven to be as beneficial as Viagra, but icariin actually has fewer side effects and more potent long-term influences.

Numerous studies have proven the strong benefits of icariin on vasodilation. A 2007 study found that icariin increased the production of NO in blood vessels. Another study in 2013 found that icariin was able to inhibit the thickening of arteries, thus decreasing cholesterol levels and lowering the risk of stroke and heart attack. In turn, this helped improve blood flow to the penis without any clogs or blockages. Icariin also widens the vessels of the heart, which helps boost healthy blood flow right at the source.

A 2008 study found that icariin can actually stimulate the formation of blood vessels. This is important because blood vessels tend to pop with age—and with exercise, which you should be doing if you want to keep your ED at bay.


Moreover, icariin may help those with depression and bipolar disorder. Research shows icariin may improve overall mood and even help stop alcohol abuse. Oftentimes, mood disorders and substance abuse can cause and exacerbate ED.

Icariin can boost mood and increase NO vasodilation, putting you on the fast track to an ED-free life.

P.S. Icariin is even being studied as an anti-cancer supplement. There is supporting evidence that icariin could be a strong herbal remedy for anti-cancer therapies, even overcoming the limitations of current therapies. One study even reported that icariin had a direct response on halting tumor cell invasion and migration.

5. Niacin

Niacin, aka vitamin B3, is an essential nutrient for gene expression, hormone synthesis, heart function, and energy production. It also plays a key role in maintaining nitric oxide levels and balancing good versus bad cholesterol. Niacin can acutely lower blood pressure and reduce the risk of heart attack in many individuals. One study even suggested that niacin, which is necessary for proper heart function, had a long-term benefit on lowering mortality rate.


Niacin is a strong vasodilation supplement that I highly recommend you add into your diet. Red meat has high levels of niacin… so yes, I’m telling you to eat red meat!

6. Grape seed extract (GSE)

Grape seed extract is a vasodilation supplement that will get your penis ready for sex in no time. It activates nitric oxide synthesis so strongly that one study even found a 138% increase in NO levels. Research also shows that GSE decreases blood pressure and lower heart rate levels.

GSE also supports healthy testosterone levels. It blocks the enzyme aromatase, which is what converts testosterone into estrogen. Too much aromatase causes estrogen dominance that can kill your sex drive and lead to low testosterone symptoms. GSE not only boosts blood flow into the penis, it also makes sure that your testosterone-related sex drive is strong and kicking.

7. Pycnogenol

Pycnogenol is a vasodilation supplement made from maritime pine bark extract. It has potent antioxidant, anti-inflammatory, and anti-diabetic effects. It also enhances blood flow and improves vasodilation throughout the body.

I’m including pycnogenol on this list because it’s a strong and healthy vasodilator. However, you can get the same polyphenol effects at a cheaper price with grape seed extract.

8. L-citrulline and l-arginine

L-citrulline and l-arginine are amino acids that the body uses for a number of healthy functions. The kidneys convert l-citrulline into l-arginine, which then transforms into nitric oxide. A supplementation of l-arginine has been shown to improve oxidative stress for healthy blood flow, especially in patients with type 2 diabetes.

Research suggests that l-citrulline supplementation is more efficient than l-arginine supplementation for the production of nitric oxide, creatinine, and other arginine-derived metabolites. L-citrulline actually converts into a higher concentration of NO than supplementing with l-arginine alone.

9. Ginseng

Panax ginseng, or Korean red ginseng, has a number of benefits for male sexual health. It has been used for centuries in Chinese medicine as an aphrodisiac and to treat sexual dysfunctions.

You’ll hear a lot of talk about ginseng… and for a good reason! A summary review of studies concluded that ginseng stimulates NO production, improves blood circulation, and enhances vasomotor tone.

If you’re looking for a vasodilation supplement that will not only work for vasodilation but also treat other causes of your ED, ginseng is a strong choice.

10. Coenzyme Q10

Coenzyme Q10 (COQ10) is found in the mitochondria of our cells and it’s used to produce energy that our body needs to perform certain functions. Like some of the other vasodilators mentioned, the body naturally produces COQ10, but it’s not always enough to keep up with our cells’ needs. Low levels of COQ10 are linked to Parkinson’s disease, fibromyalgia, cardiovascular disease, male infertility, and low testosterone. COQ10 also regulates NO breakdown, meaning that it helps NO last longer in the body.

A meta-analysis of studies showed that COQ10 provides a significant improvement in endothelial function (the function of blood vessels vasodilating and vasoconstricting). Moreover, COQ10 has been proven to have positive effects on cardiovascular diseases as well as improving oxidative stress in patients with type 2 diabetes.

11. Omega-3 fatty acids

Omega-3s work like anti-inflammatory drugs and help lower the risk of heart disease, blood clot formation, and stroke. They also help increase NO levels and blood circulation for happier blood vessels.

A study found that the supplementation of omega-3s:

  • reduced arterial stiffness and endothelial dysfunction
  • minimized systemic inflammation
  • impacted arterial wall remodeling
  • reduced cardiovascular risk

Another study found that fish oils lower blood pressure and improve vasodilation. They discovered that omega-3s allow potassium ions to flow, which helps the smooth muscles relax (like the smooth muscles in the penis need to relax in order to have an erection).

Omega-3s are found naturally in cold-water fish like salmon. The Western diet typically doesn’t include enough of these fish, so it’s often recommended to take additional omega-3 supplements to reap the full benefits.

Bottom Line

These 11 supplements are natural, organic ways to add vasodilators, nitric oxide, and erection-healthy blood flow back into your life. Pair these supplements with vasodilating food and healthy living practices, and you’ll treat your ED in no time!

Best yet, you can buy all of these supplements at your local health food store. Talk to a doctor before adding any supplements to your regimen; your doc will help choose the one that will work best for your needs.

Vasodilation is just the tip of the iceberg…

Want more advice on overcoming your ED? Grab The Male 90X Consult, transform your body, and reach your maximum potential today!

 

How Fenugreek Benefits Your Testosterone Levels


Fenugreek is the unsung hero of anti-inflammation and sexual drive. Scientists have discovered significant fenugreek benefits with regards to testosterone levels and libido.

With new, promising findings, this little legume may be the missing link in our journey towards improved male sexual health.

What is fenugreek?

You may have seen fenugreek seeds or powder in botanical supplements, but it is only recently growing in popularity.

Fenugreek has been studied for its traditional health benefits, but it is only in recent years that it has been linked to testosterone levels as well.

Native from southern Europe to Western Asia, it has a strong history as a medicinal and culinary herb. Throughout the Mediterranean, fenugreek was a staple in ancient physician’s toolkits.

Have gas? Here’s some fenugreek.

Have a wound? Here’s a fenugreek tonic.

Backed up? Fenugreek is a bulk laxative.

The ancient Greeks and Romans even used it for cattle fodder, giving it the Latin name foenum graecum meaning “Greek hay.”

Fenugreek was also one of the first methods of creating yellow dyes in ancient societies. It is also a primary ingredient in Indian curries, contributing to their unique flavor.

It seems there wasn’t anything this little herb couldn’t do in ancient societies! So what about today?
Fenugreek benefits are primarily anti-inflammatory both internally and externally.

From minimizing ulcers, tuberculosis, and arthritis to reducing dandruff, gout, and muscle pains, it is one of the safest, natural solutions to problems that otherwise only have chemical or prescription drug medications.

There is such an endless list of fenugreek benefits for the body that we don’t have time to discuss them all here!

Fenugreek sexual health benefits

Aside from all of its anti-inflammatory magic, it has also been shown to raise testosterone levels, increase male libido, lengthen erection endurance, and improve reproductive function.

Fenugreek has these abilities because it both directly targets masculine sexuality while also working to lower body fat, increase lean muscle, and regulate blood sugar—all of which contribute to higher T levels

1. Raises testosterone levels

Testosterone is the crux of male sex drive and sexual health. Low testosterone means a low libido, low reproductive function, and sometimes even erectile dysfunction. Thus, higher T levels means a better sex life. Many studies show that fenugreek can stimulate testosterone production and increase T levels for two main reasons.

2. Stimulates sex hormones

Fenugreek seed extract contains a compound called “fenuside,” which is a type of glucoside. Glucosides are known to fuel androgens (aka male sex hormones). Thus, fenugreek helps excite the production of these male hormones in the testes.

One study recommends fenugreek seed extract at 600 mg per day as a primary option for hypogonadal men (men whose testes are not producing enough of the T hormone).

It is also interesting to note that fenugreek was historically used to enhance female beauty and sexuality. It has also been used to boost lactation in breast-feeding mothers. Thus, fenugreek boosts all sex hormones, acting as an aphrodisiac for both men and women.

3. Lowers insulin levels

Several studies show that fenugreek regulates insulin levels and manages type 2 diabetes.

Insulin actually influences testosterone production, acting as a barrier to sex hormone construction. One study by the Institute of Clinical Medicine in Bologna, Italy found that insulin levels played a significant factor in effective testosterone production.

Thus, lower insulin levels means higher T levels. In this way, fenugreek’s insulin regulating powers opens up the doorway for increased testosterone production in response.

4. Boosts libido

Higher testosterone levels means a higher libido. However, fenugreek has also been proven to have a more immediate effect on libido apart from simply its T-raising powers.

One study by Phytotherapy Research found that fenugreek extract not only helped maintain healthy T levels, but it also played a significant role in sexual arousal, energy, and even stamina and endurance.

The men given a daily dose of fenugreek self-reported much higher arousal than those given the placebo. This included how often they thought about sex, how often they were sexually aroused, how often they had sex, and how often they had an orgasm.

The participants and the researchers both concluded this increased libido was a direct result of the fenugreek extract.

5. Decreases body fat

Low testosterone is linked to obesity in a bi-directional relationship.

Being overweight can actually lower your testosterone levels, likely due to increased sugar in the bloodstream. In the opposite way, having low testosterone levels can play a major factor in creating a soft belly (since testosterone helps in the production of lean muscle).

Thus, men can often get stuck in an unhealthy cycle of being overweight and maintaining low testosterone levels. However, it’s not always that easy to break the cycle.

It can feel like your body is working against you because your T levels are already so low. Fenugreek is the boost that you need.

Not only does fenugreek raise your T levels as mentioned above, but it can also help kickstart weight loss. One study found that fenugreek seeds can inhibit fat accumulation while improving metabolism, enhancing insulin sensitivity, and increasing antioxidant defense—all of which can help your body combat the buildup of unwanted pounds.

Fenugreek also can decrease your appetite and support digestion. Paired with its blood sugar regulation properties, it ensures that your body is absorbing nutrition and burning off sugar (which turns into fat).

6. Increases lean muscle

In the same vein, increasing your lean muscle will also increase T levels—and vice versa. The more lean muscle you have, the more T you will produce; the higher T levels you have, the more lean muscle you’ll get.

It’s a beautiful cycle! But again, it’s not an easy cycle to enter into. That’s where fenugreek comes in.

A study by the Journal of Sports Science and Medicine found that creatine and fenugreek extract together showed significant increases in lean mass in overall body composition.

It also showed that the combination increased bench and leg press strength, which can help men create that necessary lean muscle.

Another study by the University of Mary Hardin-Baylor found that fenugreek had a significant impact on body composition when combined with a stringent resistance-training program. This means that fenugreek alone will not increase your lean muscle, but it can act as a booster to help your workouts be more productive and effective.

How do you consume fenugreek?

Uncooked fenugreek seeds are bitter and not very enjoyable. When cooked, though, the bitterness mellows into sweetness. They’re so sweet, in fact, that seed extract is often used in imitation flavorings like vanilla, butterscotch, rum, and maple syrup.

The seeds can even be roasted and used as a coffee or tea substitute due to its rich flavor. As mentioned earlier, fenugreek is also a main ingredient in Indian curries and chutneys.


Fenugreek is a natural source of soluble fiber, so it is often used as thickening agents in cereal bars, yogurts, and nutritional beverages. When crushed into a powder, it can be mixed into seasonings, juices, oatmeal, milkshakes, soups, smoothies, and other foods to increase their nutrition and sweetness.

Some fortified baked goods like bread, pizza, and muffins use fenugreek fiber powder in the dough as well. Here are a few of my favorite recipes with the highest fenugreek benefits to boost your testosterone levels.

1. Wet seeds snack

Soak a cup of fenugreek seeds in a container of water overnight. In the morning, filter out the seeds from the water. You can then chew on these wet, soaked seeds throughout the day whenever you’re feeling hungry. They will help curb your appetite and deliver quick spurts of nutrition.

2. All-purpose seed powder

Heat or roast fenugreek seeds in a pan. They should release a nice aroma. Then crush the warm seeds into a fine powder. They’re not easy to crush, so a mortar and pestle is often the best solution. If you don’t have this available, use a grinder and add a little bit of water.

This powder can be mixed into curries, seasonings, and other spices. You’ll be getting your fenugreek without even realizing it! I like to mix my fenugreek powder into my smoothies for an added flavor palette and nourishing boost.

3. Morning digestive tea

Take your fenugreek seed powder and mix it with water to make a thin paste. Add the paste to a pan of boiling water. Then, add your favorite tea-flavors like cinnamon, ginger, or even chai!

Cover the lid of the pan and let the tea simmer for 5 minutes. This will create a sweet tea that is perfect for weight loss and blood sugar regulation, especially when taken first thing in the morning on an empty stomach. Generally, you’ll get the most fenugreek benefits with 500-600mg of extract per day. You can also find fenugreek in certain testosterone supplements, Learn more about fenugreek extract as an ingredient.

What are the possible side effects?

Although several studies have demonstrated the benefits and safety of fenugreek, a few studies found that fenugreek did not have an effect on T levels and sexual libido.

A possible reason for this is that isolating sexual drive variables is fairly difficult. Once men enter the healthy, T boosting cycle, they are more likely to workout, have a higher sex drive, and continue to produce more testosterone. This upward slope causes them to naturally make other healthy life changes, so it’s difficult to determine where exactly these positive benefits are coming from.

In this way, fenugreek is not a 100% true method, but it certainly seems to have some effect on helping men enter into this positive sexual circle.

As with all herbs and medicines, there are a few side effects to be aware of. Because it is so fibrous, it can cause gas, bloating, and diarrhea. It may also thin blood or cause excessive bleeding and bruising for those taking blood thinners or anticoagulants. You can see other possible risks of fenugreek here.

Bottom Line

Fenugreek is a natural addition to your diet or supplements that can help increase testosterone production. It naturally influences T levels through its ability to regulate blood sugar and encourage a healthy weight.

Fenugreek benefits male libido as well by increasing sex hormone production and suppressing T-blocking insulin.

Fenugreek won’t solve low T on its own, but it’s a helpful and healthy addition to other lifestyle changes to help you enter into the cycle of healthy testosterone production. If you want to make a total body transformation and achieve your maximum potential today sign up for a Male 90X Consult. This genetic-based report and private consultation will give you the tools you need to live the life you’ve always dreamed.