24-Hour Testosterone Transformation Fix

24 Hour
Testosterone
Transformation
Plan
By Sports Nutritionists
Anthony Alayon a
nd Mike Westerdal
www.criticalbench.com
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Notice
The information presented is not intended for the treatment or prevention of disease,
nor a substitute for medical treatment, nor as an alternative to medical advice.
This publication is presented for information purposes, to increase the public knowledge
of developments in the field of strength and conditioning. The program outlined herein
should not be adopted without a consultation with your health professional.
Use of the information provided is at the sole choice and risk of the reader. You must
get your physicians approval before beginning this or any other exercise program.
Introduction
Why We Decided
To Write This Book
With so much misinformation going around the internet, popular magazines and
infomercials telling blatant lies about testosterone, we finally came to the conclusion
that something had to be done.
The information online is not only a lie, but it is robbing you from the energy, vitality,
confidence, muscles, strength and respect you deserve as a man. We knew we had
to use our experience to help change this awful trend. Combined, we have been in
the fitness industry for over 35 years and have seen just about everything you can
think of. We have seen dangerous steroid usage, progesterone creams, gels, patches,
injections and even insane diets- all these promising a boost in testosterone levels.
We realized that not too many people know that there is a safer and more effective
way to do this- all simply by making a shift in the foods we eat.
This book is dedicated to those who are looking to find a safe alternative to boosting
T-Levels. Here, you are going to discover our 24 hour testosterone transformation
plan that will enable you to elevate your energy, confidence and vitality. You will also
learn about Andropause and what to do once your body begins to experience this
sudden change in life.
You will also learn of some foods that you MUST AVOID at all costs, as they actually
lower your testosterone and increase estrogen levels, which is the exact opposite of
what we want to accomplish.
We will also explain how to determine optimal testosterone levels and what ranges
are considered to be normal, given your age.
We hope you enjoy this book. Lets begin!
What Is Testosterone?
Testosterone is first and foremost a male sex hormone, although womens bodies
also produce it in smaller quantities. In addition to being a hormone, testosterone is
similar to an anabolic steroid. Your testes produce most of the testosterone in your
body, but your adrenal glands are also responsible for generating smaller amounts.
Because of the steroid-like characteristics of testosterone, your body began
developing differently from a womans body when you hit puberty.
Testosterone helps to shape your primary and secondary sexual characteristics, such
as giving you a deeper voice, facial and body hair and the development of your sex
organs. Below are some points to describe a males testosterone levels at different
stages of life.
As a pre-teen boy, you had the lowest level of testosterone.
As you reach your teen years, your T-levels begin to rise slowly. Normal
production levels for a mature man are typically up to 300 to 1,000 nanograms
per deciliter. Per day, you should produce 5 to 10 milligrams.
At about the age of 40, your T-levels will start to slowly going back down,
causing the beginning of hair loss and a decrease in sex drive. You should
expect a one percent drop in your T-levels per year, after the age of 40. The
only reason for this is hypogonadism, a condition that negatively affects your
bodys ability to generate testosterone.
Now that weve discussed what testosterone is, lets go in to how to check your
levels.
How To Test
Your Testosterone Levels
There are 2 main ways to check your testosterone levels and we are detailing each
below.
Blood Work
If your doctor believes you should have your testosterone levels tested, hell order
one or more blood tests, including a total testosterone level or a free testosterone
level. The lab where you had your blood drawn will send a printed report back to your
doctor. Another test your doctor may order is a checking of your adrenal hormones
so he can determine whether those levels are normal. Different testing labs rely on
different hormone references ranges, so dont expect to find an industry standard for
normal testosterone levels.
Saliva Testing
An alternative method to blood tests is to test your saliva. This is believed to be
a more accurate method, simply because it measures only the amount of free
testosteronethat testosterone that is not bound to SHBG or the sex hormone
binding globulin. Unbound testosterone is immediately available for use in your body.
Look at your body and compare it to a womans body. Yours should have more lean
body tissue and a smaller amount of beneficial fat that is well distributed. Where a
woman has natural curves composed by a slightly higher percentage of body fat, the
testosterone your body makes means wont allow the existence of the same curves.
Testosterone is also responsible for: your healthy immune system, bone formation,
energy and libidoI in other words- your sex drive.
You need the testosterone that your body produces so you can build lean, healthy
muscle and have good overall health. Having the correct T-levels in your body helps
you to maintain not only good health, but your musculature and all of your male sex
characteristics.
You have a substance in your body called aromatase; it works to increase the level
of estrogen (female sex hormone) in your body. The estrogen tells your brain to
decrease your T-level. It also increases your SHBG level. The higher SHBG binds to
the decreased level of testosterone in your bodyand the cycle continues. Your sex
drive drops even lower and your sex characteristics that mark you as a man become
less evident. Your immune system becomes weaker.
Now, you see why its so important to have the most optimal level of testosterone
in your body. The right diet and testosterone-boosting supplements can help your
body to drive down its production of aromatase. Ask your doctor about the possibility
of taking natural supplements such as Avena Sativa, Nettle and Pygeum. These
may help your body to block the negative effects of SHBG. Ask your physician about
taking zinc and chrysin, because these may help your body to inhibit aromatase
production.
These supplements should be considered nothing more than what they are- adjuvant
substances. Dont rely on them entirely, when beneficial health practices can benefit
your overall health and your testosterone levels. If you need additional help, these
supplements can provide that.
Now it is time to explain what the cousin of Menopause is and how it affects your
body as you begin to age.
Andropause:
The Cousin Of Menopause
Andropause is, in some ways, the equivalent of female menopause. Where a
menopausal womans reproductive system shuts down, yours just slows down.
When you pass your 30th birthday, you begin experiencing a decline in your
testosterone levels of about 2 percent per year. You wont feel this right away. Once
that drop off has reached a certain level, then youll start feeling your andropausal
symptoms.
Andropause is different for every man. Youll begin noticing the effects either later
or earlier than your neighbor, brother or coworker. The emotional and/or cognitive
effects (symptoms) are:

Mood swings
A general loss in wellbeing
Irritability
Loss of cognitive skills and/or memory.
These are only some of the effects of Andropause that you may begin to notice.
Some of these can be attributed to a lower T-level, especially the buildup of fat
around your abdominal area and pectorals. Reduced strength and lean muscle mass
can also be connected to lower testosterone.
Physically, you may experience some or all of these effects:

Less muscle mass and strength

Less endurance and drive
More body fat, over your pectoral muscles and around your middle
Less bone mass
Lower sex drive
You may have trouble achieving and keeping erections.
If youre worried that youre suffering from low testosterone (Low T), your doctor can
run some tests to rule this out or confirm a diagnosis. Its natural, as you get older,
for your testosterone levels to go down, but if they fall below approximately 300
nanograms per deciliter that is too low. It is caused by some kind of problem either in
your testes or in your brain.
If your pituitary gland or hypothalamus has developed some kind of communication
problem, and your body doesnt produce enough testosterone because your brain is,
for some reason, saying it is producing too much. If the problem has developed inside
your testicles, this is called primary hypogonadism. Fortunately, you dont have to
suffer. Your doctor can prescribe one of several treatments to bring your testosterone
back to normal levels. First, however, he may suggest that you try changing your diet
and eating several different foods that are actually testosterone-friendly.
A medical expert will also suggest that
you make some changes in your life that
could benefit your testosterone levels and
increase your overall wellbeing. Some
of these include reducing your stress
levels, getting enough sleep, exercising
more and drinking less. You can still drink,
but youll need to keep it in moderation.
You should also avoid illicit drugs, which
are unhealthy for every system of your
body, including your reproductive system.
Your doctor will also recommend that, if youre overweight, you start a healthy diet
and exercise regimen so you can lose excess body fat from all over your body, but
especially from around your middle.
The fat around your middle affects your bodys aromatase levels. This affects your
level of estrogen and SHBG levels. When you begin working out, you should include
strength training worklifting weights. As you do so, your body begins to boost its
T-levels on its own.
One thing about working out and

getting sleep is that too much of one
and not enough of the other will have a
bad effect on your testosterone levels.
Believing that, if you over train, youll
increase your testosterone levels, which
is a clear mistake. Getting too little sleep
depresses your T-level as well. Your
body is actually repairing itself while
you sleep, so find a healthy sleeping
schedule and stick to it.
So now that we have discussed what
Andropause is and how it affects
your body, it is time to review the pros
and cons of testosterone boosting
supplements.
10
Reviews Of Testosterone
Boosting Alternatives
Pros and Cons
Illegal Steroids
Pros: Other than the fact that you may gain
muscle very fast in a short amount of time, there
are no other pros to this, due to the fact that
they are illegal and can cause severe health side
effects.
Cons: Steroids you bought on the street
are dangerous. If you take them without
your doctors supervision, you run the risk of
developing one of several health issues. You wont realize that youre becoming
dependent upon your illegal steroids. When you cant get them from your usual
source, you get them from a different source. To hide the fact that youre using an
illegal substance, you administer them to yourself.
While the bottle or vial may say that the substance is a pure anabolic steroid, theres
no way you can actually verify this for yourself. When you inject that steroid into
your body, you could actually be injecting a deadly poison or something thats
contaminated with a pathogen. Heres just a short list of the side effects of steroid
abuse:

Blood-borne diseases such as HIV and AIDS

Fluid retention
Thinning hair or hair loss
Mood swings
Infections
Testicular atrophy
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Hormone Replacement Therapy (HRT)

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

Decreased sex drive

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

insulin levels or function.
Cons: You should use prescribed hormone creams with caution as they can act like
a sedative, causing sleepiness or grogginess. Side effects from the use of synthetic
progesterone (progestin or progesterone acetate) have been noted.
Gels
Pros: These fall into the transdermal application method. Like progesterone creams,
an androgen gel can reverse the symptoms of low testosterone. The effects are the
same as with HRT as they increase muscle mass, sex drive, bone density, strength
and they help to improve moods.
Cons: While a testosterone gel can help increase your bodys natural levels of
testosterone, you should look out for side effects that can affect several areas of your
health. These include:

Interaction with blood thinners

Interaction with injectable insulin
Interaction with oxyphenbutazone
Interaction with corticosteroidsif you take these for a medical condition, this
could potentially be dangerous.
Patches
Pros: These are the transdermal patches that
have the testosterone hormone embedded in the
adhesive side of the patch. Once the patch is applied
to your skin, the hormone slowly enters your system
through your skins pores, helping to reverse your low
testosterone symptoms.
13
Cons: Before you start using testosterone patches to supplement the T-levels in your
body, you need to know how it could affect health conditions or medications you are
taking.
The patch could interact badly with any nonprescription or prescription medication,
dietary supplement or herbal preparation you may be taking. If you suffer from any
allergies to medications, food or other substances, your doctor needs to take this into
account.
If you suffer from an enlarged prostate, liver disease, obesity, diabetes, kidney disease
or if you have high blood calcium levels, you and your doctor need to discuss all of
these in connection with the patch.
Any heart or pulmonary condition puts you at risk of side effects from the patch.
These include angina, heart disease, heart failure, coronary artery disease, high
cholesterol, swelling, sleep apnea or lung disease.
If your partner is pregnant, planning to become pregnant or breast-feeding, your
doctor should know this.
This list of medications below may interact negatively with the patch:
Anticoagulants
Insulin
Oral hypoglycemic preparations
Carbamazepine
Prednisone
Oxyphenbutazone
Macrolide immunosuppressants
Propranolol.
Pro-hormones
Pros: These are very similar to illegal steroids in the sense that there are no pros to
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this testosterone boosting alternative. Because you have to go off-cycle, any muscle
and strength gains you have while taking the pro-hormones, you will lose.
Cons: For these to work, you have to include cycle support and post-cycle therapy.
They are toxic to your liver. When you go in for blood tests after using pro-hormones,
your lipid panel will be messed up. They raise your LDL levels, blood pressure, and
can cause dizziness and headaches. These are not a good idea in any way.
Testosterone Supplements
Pros: When used under strict medical supervision, testosterone supplements can
help to reverse hypogonadism. The treatment with these supplements is called
testosterone replacement therapy. The health supplements are administered as the
above-mentioned forms (gels, patches, creams).
Now that we have mentioned some pros about testosterone boosting alternatives, it
is time to discuss some cons.
Cons: These wont be administered for testosterone levels that go down as a result
of the aging process. Instead, your doctor will discuss your T-levels and any possible
causes of a decrease. These causes could include depression, medications and their
side effects, drinking too much alcohol and thyroid problems.
Some testosterone
supplements are too strong
and may shut down your
bodys natural ability to
produce testosterone after
using it for long periods of
time. This occurs because
your body will not know how
much it needs to produce
naturally on its own given
the external substance it has
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been relying on. Also, your estrogen levels will increase making it harder for you to
make muscle gains.
If you do want a natural supplement look for one that supports your natural
production and NOT one that replaces it. A great example of a testosterone
booster that is all-natural and does NOT shut down your natural testosterone
production would be T-Drive.
Some of the side effects of using the WRONG testosterone supplement that affects
your ability to naturally produce testosterone includes:

Your body makes too many blood cells, increasing your risk of heart disease
Sleep apnea
Enlarged breasts
Skin reactions or acne
Benign prostatic hyperplasia, a non-cancerous growth of your prostate
Testicle atrophy or shrinkage
Lowered sperm production
So now that we have discussed the pros and cons of testosterone boosting
alternatives, it is time to discuss some foods that must be avoided like the plague,
when attempting to elevate testosterone levels.
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Limit Estrogen Increasing Foods

Estrogen is the female sex hormone, which plays a role in the development of female
sex characteristics. You also have a small amount of estrogen in your body. If you
think this is weird, relax. You need to have that small amount in your body so itll
function correctly. If you didnt have it, youd be at risk of developing osteoporosis or
thinning bones.
What you need to guard against, though, is too much estrogen in your system. If your
level of estrogen goes too high, your health will be affected. Too much estrogen can
cause you to gain fat easier and decrease your sex drive as a man.
Below are some foods that can increase your levels of estrogen and you should try to
limit eating them all the time:
Soybean products such as
soy milk and tofu
Licorice
Clover
Papaya
Parsley
Dates
Pomegranates
Wheat
Oats
Hops
Yams
Barley
Potatoes
Foods with soy in them tend to increase your estrogen level. This includes soy milk,
tofuanything with soy in it. After eating the foods on the above list, your estrogen
level may increase and your testosterone levels will stay the same or possibly go
down. Not good.
Now that we have discussed some foods to avoid when trying to boost testosterone
levels, lets take a look at some foods that boost T-levels!
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Foods That Increase

Your Testosterone
You should concentrate on buying certain foods that will naturally increase your
testosterone levels. These come from every level of the food pyramid (including
saturated fats), except for sweets and any sugar-based products. If your doctor has
told you that your T-level is too low, try to reverse this through a testosterone-healthy
diet before you turn to other forms of treatment.
Focusing on foods that are specifically testosterone-healthy is the best first step you
could try.
Besides, by doing so, youre benefiting your health in other areas such as weight loss,
and boosting muscle mass.
Beans Try consuming more of these: kidney beans, black beans, navy beans, lima
beans, baked beans and pinto beans. All are high in fiber, zinc and protein, which
makes them perfect for boosting your testosterone levels, without having to rely on
medical treatments. In fact, its important for you to have an adequate intake of zinc
so that the testosterone your body produces wont be changed into estrogen.
A study performed on male rats
says that zinc could also help
your body convert estrogen into
testosterone. Remember, you
only need small amounts of
estrogen for your health. In fact,
zinc may help you increase sperm
production. If youre planning
on starting a family, this is an
important consideration.
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Foods High in Vitamin A - Foods that have high levels of vitamin A help your body to
produce more testosterone. A study published by the Clinical Endocrinology Journal
showed that boys suffering delayed puberty showed increased testosterone levels
after being given foods high in vitamin A, as well as supplements. A six-month study,
conducted by the Kaplan Medical Center in Israel showed that cantaloupe, squash,
carrots, eggs and sweet potatoes, which are all high in vitamin A, helped teen boys
subjects to catch up to other boys their age.
Vitamin D Rich Foods Milk, salmon and mushrooms are all high in vitamin D.
In another study, the Medical University Graz in Austria gave these foods to study
subjects. The study, published in Clinical Endocrinology in August, 2010, showed that
the subjects, who had high blood levels of vitamin D, also had correspondingly high
levels of testosterone.
Berries Raspberries, blackberries,
strawberries and blueberries should
be part of your diet. All of them have
antioxidants, which are important,
especially for older men. In this particular
population, berries are especially
important. Older men are more likely to
have accumulated damage to endothelial
tissues and mitochondria from the free
radicals they have been exposed to.
The free radicals may be connected to sexual dysfunction and low testosterone
levels. The antioxidants help older men just as much as they help younger men by
fighting oxidative damage.
If youre a younger man, its important to start eating berries earl, so you can avoid
free radical damage. Youll keep your testosterone levels high by doing so. Buy several
packages of berries and, every chance you get, eat them simple or in combination
with other foods. Add them into your smoothies, wash them and take several
varieties to work for snacks and lunch and see your body benefit.
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Cruciferous Vegetables Your mom was right. These veggies are great for you, even
if she didnt know precisely why. Broccoli, cabbage, cauliflower and other cruciferous
veggies have a chemical called 3, 3-diindolylmethane or DIM. They also contain
indole-3-carbinol or I3C, selenium and sulforaphane. Whats so special about these
compounds? They are anti-estrogen compounds. The selenium helps to boost
your bodys production of testosterone. Eat up! Before you load up your plate, add a
lean steak to your veggies. Enjoy a healthy meal because, not only will your T-levels
benefit, your weight and cholesterol levels will, too.
Olives and Avocados Both of these foods are high in monounsaturated fatty acids
or MUFAs. They help boost your level of testosterone. Dont forget about nuts, like
almonds, pecans and cashews. High-oleic versions of safflower and sunflower oil
are testosterone-friendly as well. Add avocados to your salads or slice them, remove
the pit and enjoy them as a mid-afternoon snack. Buy a bottle of extra-virgin olive
oil and use it to make salad dressing and in your cooking. As you do, take care not to
overheat the olive oil too much. Use this heart-healthy oil to cook lean beef, fish and
poultry as well.
Poultry Chicken and turkey are low in fat and loaded with protein. High protein
content in your meat positively affects your ability to add muscle mass. It also
impacts your levels of testosterone. Too much fat depresses your production of
testosterone. Roasted and grilled turkey is the best. Avoid fried meats.
Meats and Saturated Fats Foods that
are high in saturated fats such as lean
ground beef and steak can help boost
testosterone levels. There has been a big
myth that you should avoid saturated fats,
but this is needed for hormonal production.
Also, cholesterol is a precursor for
testosterone production so make sure to
consume this in your daily diet. Consume
the list of meats below to ensure your
testosterone levels are optimal.
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Quick Tip While Snacking

When you choose meals and snacks, avoid those high glycemic carbohydrates. These
cause your energy to crash and they can have a bad effect on your testosterone
levels. Instead, focus on healthy MUFAs and PUFAs and high-protein foods. Youll
build muscle, boost your good cholesterol, reduce your bad cholesterol and increase
your bodys production of testosterone.
Choose veggies and snacks so you can keep some control over your overall health
and have a positive effect on your level of testosterone.
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An Overview Of The
Super Foods You Can Eat To
Boost Your Testosterone Levels
22
Fruits
#1 Watermelon
Fruits have many benefits for the male
health. Because they are loaded with
vitamins and minerals, these benefits
may also extend to reproductive and
sexual health. Begin your fruit diet with
watermelon, this tasty fruit is virtually fatfree.
Slice off a wedge and sink your teeth in as
you learn more about this powerhouse fruit.
Beginning with the vitamins, youll benefit
from the high quantities of vitamins A and
C, both of which strengthen your immune
system and promote healthy cellular
growth. Youll also get some of the B vitamins, such as thiamin, riboflavin, niacin,
vitamin B6, foliate and pantothenic acid. You wont find vitamin B12 here.
The minerals are also well-represented, including calcium, iron and magnesium.
Dont forget about phosphorus or potassium. Theres a small amount of zinc in that
slice of watermelon. Copper, manganese and selenium are also in this fruit.
#2 Bananas
Bananas are both delicious and jam-packed with all kinds of nutritious benefits for
you guys. Whether you slice them on top of your morning cereal, munch on one for a
mid-morning pick-me-up or add them to your smoothies, youre giving yourself lots
of great health benefits.
Begin with the benefits you get from vitamins. Youll get vitamins A and C, which
give your body the ability to repair cells and fight cancer. Youll get a small amount of
vitamins E and K as well. Moving to the B vitamins, youll take in thiamin, riboflavin
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and niacin. Take a look at the amounts of vitamin B6 and foliate that youll be
getting41% and 11% respectively, which really boosts your bodys ability to maintain
and build your DNA and resist illness. Youll also be getting pantothenic acid in that
banana.
The minerals in a banana include potassium, which protects your heart;
fructooligsaccharide, a pre-biotic that ferments in your digestive system. This
enhances your bodys ability to absorb more calcium. Eat more bananas because
they are great for your overall health.
#3 Raspberries
Start popping those sweet fruits in your mouth, because the benefits to your overall
health and your reproductive health are huge for such a tiny fruit. A 1-cup serving has
only 63 calories. You wont have to worry about cholesterol, saturated fat or sodium.
Instead, youll get this little powerhouse fruits vitamin goodness. Vitamins A and C
are well-represented in raspberries. Youll also get vitamins E and K. Youll get nearly
every B vitamin, including pantothenic acid. About the only B vitamin you wont
take in is vitamin B12. That 1-cup serving gives you calcium, iron, magnesium and
phosphorus. Youll also get potassium, zinc, copper and manganese, so add them to
your morning cereal or pour a serving into a container and take them to work so you
can snack on them. Dont forget about the Omega-3 fatty acids in raspberries. This
gives you a definite anti-inflammatory effect.
#4 Blueberries
Heres another superfood. This little powerhouse
fruit has benefits you may not have thought of.
They contain antioxidants such as quercetin and
anthocyanins. These help reduce inflammation
and may even help to manage or prevent arthritis.
If you dont want to worry about age-related
memory loss, the anthocyanins can help with
this. Load up on your blueberries, either in your
smoothies, for a snack or on your morning cereal.
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Did you know that vitamin C is another antioxidant? This helps in joint flexibility and
good collagen health. This little berry may also help reduce your risk of developing
cataracts or macular degeneration in your later years. Vitamins E and K are also
present in your serving of blueberries, along with just about every B vitamin. The only
vitamin not in this little fruit is B12. When you eat blueberries, you also get calcium,
iron, magnesium, phosphorus, potassium, zinc, copper and manganese, so eat up!
#5 Blackberries
Heres another little, but powerful superfood. When you pop blackberries in your
mouth, youre getting much more than just that sweet taste. Youre getting the
benefits of antioxidants, minerals and vitamins, not to mention polyphenols. A
serving equals one cup, which gives you 62 calories, 8 grams of fiber, only 1 gram of
fat, 2 grams of protein, and 15 grams of carbohydrates and just 1 milligram of sodium.
Youll take in vitamins A, C, E and K, all of which offer their benefits. Blackberries are
loaded with the B vitamins, which help with mood regulation, boost your immune
system and help to maintain your DNA. This tiny superfood is packed with calcium,
iron, magnesium, phosphorus, potassium, zinc, copper and selenium. Youll get
a whopping 47% of your daily value in manganese. The other benefits include
antioxidants such as anthocyanins and polyphenols, which help you to avoid cancer
and heart disease. This fruit even helps you to improve your eyesight, so put them in
your grocery cart every shopping trip.
#6 Cranberries
Lets get past the idea that you can only get cranberries
during the holidays, and then only in jellied form.
Cranberries are so much more than that. This little fruit
qualifies as a superfood that you canand should
eat year-round. Youll get fiber, which promotes good
colorectal health. Youll get minerals, vitamins and
antioxidants, which help protect your overall health,
boost your immune system and help you fight the
oxidative damage of free radicals. When it comes to
ranking cranberries against other fruits and vegetables,
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they rank second, ahead of cherries, raspberries, apples, red grapes, broccoli, spinach
and strawberries.
Look at the vitamins. Youll benefit from vitamins A, C, E and K. The B vitamins
present in a serving of cranberries includes all except for vitamin B12. All of these
vitamins help protect your immune system, boost your mood and help you fight
chronic illnesses such as cancer.
Cranberries are loaded with minerals, such as calcium, iron, magnesium, phosphorus,
potassium, zinc, copper and manganese.
#7 Gooseberries
Yes, the name is odd, but this little fruit
definitely qualifies as a superfood. Your
health will benefit from the fiber, high level
of manganese and vitamins A and C.
Youll get a little more than 6 grams of
fiber, which helps promote good colorectal
health, regulates bowel movements and
can help prevent colon cancer and hemorrhoids. When you eat sufficient fiber, you
help reduce your risk of stroke, heart attacks, obesity and high blood pressure.
Eating one cup of fresh gooseberries gives you just over 0.2 milligrams of manganese,
which is about 9% of your daily needed value. Manganese helps your body to absorb
calcium, regulate blood sugar and additionally helps with energy metabolism.
Chow down on the gooseberries because you get 14% of your daily requirement
of vitamin A, in the form of carotenoids. This form of the vitamin helps you avoid
diabetes, heart disease and brain conditions like Alzheimers disease. Youll also take
in about 46% of your daily requirement of vitamin C, an antioxidant that prevents
DNA and cellular tissue damage.
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#8 Strawberries
Look at the shape of a strawberry. Its shaped like the heart a child would draw,
which should tell you that it is great for your heart health. This little fruit is so full of
nutritious goodness that it belongs in the superfood category.
Beginning with the vitamins, you get a load of vitamin C149% of your daily value.
Thats more vitamin C than youd get from one orange. The remaining vitamins (E, K
and the B vitamins) are also present in a serving of strawberries. Look for calcium,
iron, magnesium, phosphorus, potassium, zinc, copper and selenium. These are all
present in small percentages. You get 29% of your days value of manganese in a
serving of strawberries, so eat up! Dont forget about the polyphenols youll find in
your strawberries. Whether they go in your smoothies, lunch or on top of your cereal,
enjoy the sweet goodness of this power-packed fruit.
#9 Salmonberries
Salmonberries, also called akpiks, look like raspberries, except they are yelloworange, not a deep pink-red. This is a type of seasonal fruit and the last of the
superfood fruits, which give you the benefits of vitamins, minerals and antioxidants.
Beginning with the minerals, youll get about 110 milligrams of potassium, helping to
lower your blood pressure. Other minerals are presentiron, magnesium, phosphorus,
zinc and manganese, but not to the degree that potassium is. The vitamins youll
benefit from include vitamins A, C, E, K and some of the B vitamins. Vitamins C
and E give you antioxidant benefits, as well as strengthening bone and joint health.
Youll also be able to avoid macular degeneration in your later years, just by eating
salmonberries now.
You get more than just vitamins and minerals in salmonberries. Youll also get about
38 grams a day of fiber, which aids colorectal health and lowers your cholesterol.
Grab a package of salmonberries and make them a regular part of your diet.
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Meats
#1 Beef
Hankering for a steak? Go for it, because beef contains the recommended daily
milligrams 11 that you should take in for good sexual functioning. Beef has gotten
a bad rap thats unjustified, when it comes to its reputation as loaded with fat. Did
you know that about half the fat in beef is actually monounsaturated? Its full of
oleic acid, the same fat found in olive oil. Yes, beef has cholesterol, which helps to
increase your level of testosterone. Order that steak medium-rare with your favorite
vegetables and a salad. Beef is also full of the B vitamins and iron you need.
#2 Chicken
You dont need to remove the skin from
your whole broiler chickens any more, the
skin seals in moisture during cooking so
wait to remove it until youre ready to serve.
Guys, chicken is one of the best meats
you can eat. Its nutrients, which include
the B vitamins and vitamins A, E and K,
along with choline and betaine, will work
to boost your sexual health. Youll benefit
from all the B vitamins, except B6 and
niacin. The higher percentages of protein
and zinc, along with the low amounts of fat, are especially good for your health. So,
along with a salad and some other veggies, pile some baked or grilled chicken onto
your plate! Eat up and enjoy, knowing youre helping your health.
#3 Crab
Crab is loaded with all the vitamins and nutrients your body needs for good overall
health, as well as for your reproductive health. Look for a small amount of vitamin
A, as well as slightly higher amounts of vitamin C. You wont find the same levels for
vitamins D, E or K. In the B vitamins, your health will benefit from thiamin, riboflavin,
niacin, B6, folate and pantothenic acid. Crab is particularly high in vitamin B12, which
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aids in boosting your immune system. Crab is also an excellent source of protein and
zinc, which, along with the lower fat content, really benefits your reproductive health
and testosterone levels.
#4 Duck
This is great for mens health. Its high in vitamin C and loaded with niacin. When it
comes to fat, it is low in mono- and polyunsaturated fats, and saturated fat levels
are low as well. If youre looking for meats with Omega-3 fatty acids, duck has this
as well as Omega-6 fatty acids. Look for selenium, calcium, iron and a small amount
of naturally occurring sodium in your serving. If youre looking to keep your intake
of protein up, duck is naturally loaded with this amino acid at 96% of daily value,
youll really benefit from a serving of duck.
#5 Goose
Goose, which falls into the poultry category, is another great super health food for
you. Youll get 40% of your daily value from one serving, along with vitamins A, E
and a small amount of vitamin K. Look for good percentages of thiamin, riboflavin,
vitamin B6, folate and pantothenic acid. Goose is loaded with vitamin B12, giving you
122% of your daily value from one serving.
When it comes to zinc, goose is a good choice for boosting your testosterone youll
get 13% of your daily value here. You do need to watch the saturated fat in goose.
Look for some great levels of Omega-3 and Omega 6 fatty acids in one serving of this
poultry. Because goose is poultry, its considered a white meat. If you prefer eating
white meat, then this is the one for you.
#6 Lean Ground Beef
Lean ground beef, 90% lean/10% fat,
including hamburger and ground sirloin. On a
2,000-calorie diet, beef contains no vitamin A,
C or D and only minimal amounts of vitamins E
and K. It is high in choline. It contains calcium,
iron, magnesium, phosphorus, potassium,
sodium, zinc, selenium and fluoride, as well
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as trace amounts of copper and manganese. Saturated fat increases testosterone

levels; lean ground beef provides a small amount of saturated fat and in combination
with zinc, testosterone levels will increase.
#7 Lamb
Lamb is one of the best meats you could eat. Think of a lamb gyro this falls in
the Mediterranean diet category. Half of the fat is unsaturated, with most of that
fat being monounsaturated fat. That means that the other half of the fat in a 4 oz.
serving contains about 10 grams of saturated fat, which is about 2/3 of your daily
allowance if you eat 2,000 calories a day. As far as the zinc goes, one serving gives
you about 45% of your daily requirement. The zinc in lamb absorbs more easily
than from other food sources. Its also high in iron, again, more easily absorbed from
lamb. Its a great testosterone-boosting food. Youll also get many of your B vitamins,
including over 100% of your daily requirement of B12.
#8 Meatballs
Meatballs, usually made from a ground
meat such as beef, also contain other
ingredients. These include seasonings,
onion and bread crumbs, which will add
a small number of calories to the calorie
count. When they are made with ground
beef, you will get some zinc, along with
about 6% of your daily intake of fat.
Look to the protein one meatball
gives you about 3.5 grams, so if you
eat several, youll increase your protein
intake accordingly. One meatball gives
you about 66% of your daily value. It
also has 31% of your daily requirement of calcium.
Eat those meatballs because you get about 14 calories of protein per serving. One
meatball gives you about 9 calories from carbohydrates, which helps to fuel your
body.
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#9 Mutton
Mutton (adult sheep) is a great superfood for men. Its high in zinc, providing your
entire daily intake in just one serving or 11% of your daily value. Mutton contains
monounsaturated and polyunsaturated fats as well as about 7% of saturated fat in one
serving. Youll benefit from Omega-3 and Omega-6 fatty acids as well. One serving of
mutton gives you about 19% of your daily requirement of protein, so load up your plate.
Youll find mainly B vitamins in mutton, with vitamin B12 giving you the highest
daily value at 21%. Look for iron, magnesium, phosphorus, potassium and naturally
occurring sodium in your mutton. Its also high in selenium.
#10 Partridge
Take a close look at partridge. This game meat contains no saturated fat,
monounsaturated or polyunsaturated fats. This is ideal for the man wanting to keep
his fat intake down. Youll also be able to get a little more than 2.5% of your daily
value in vitamin B3. When it comes to the minerals, the highest represented in one
serving is sodium. While partridge is very low in fat, it contains far more protein,
helping you to repair your body. One serving gives you just over 25% of your daily
value.
#11 Pheasant
Pheasant is the ideal food for you to eat. With its health benefits and combination of
nutrients, youre eating a healthy meat dish. Its low in total fats, but contains about
9% of the daily value of saturated fat. Pheasant contains some monounsaturated
and polyunsaturated fats, as well as high levels of Omega-3 and Omega-6 fatty
acids. Take a good look at the minerals: pheasant is full of iron, magnesium,
phosphorus, potassium, zinc, copper and selenium. It also has calcium and
manganese, all valuable for your bodys needs.
When it comes to the vitamins in pheasant, this poultry is loaded with vitamins A, C,
thiamin, riboflavin and niacin. It is also high in vitamins B6 and B12 and folate. Youll
also get a good amount of pantothenic acid from one serving of pheasant. Take a
look at the amount of protein in one servingabout 82%. With the levels of fat, zinc
and protein, this is one of the ideal testosterone-boosting foods for you to choose.
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#12 Pork
Love pork chops? Go ahead and indulge,
because chops have health benefits
your body needs. The type of pork you
choose is important though. Leaner cuts,
coming from the loin, are healthier. Youd
be surprised to find out that, when it
comes to comparing pork and chicken,
they are very similar. A single serving of
pork contains about 137 calories and 65
milligrams of cholesterol. Chicken has
about 140 calories and 72 milligrams of
cholesterol.
Youll get about 43% of your recommended daily intake of protein when you eat one
3-ounce serving of pork chop. Look at the B vitamins in pork. Except for folate, this
meat has all the B vitamins your body needs. Lets talk about zinc. Eating that pork
chop, youll take in about 17% of your recommended daily intake of this mineral,
which really benefits your testosterone levels.
#13 Quail
You may not get the chance very often, but when you can, eat some quail. For your
health, this poultry gives you lots of B vitamins, such as thiamin, riboflavin, niacin,
vitamin B6 and B12. Quail is also rich in vitamin C. Youll also get a good serving of
copper, which your body needs, along with iron. Other minerals youll benefit from:
Magnesium, phosphorus, potassium, zinc and selenium, which helps increase your
bodys levels of testosterone.
One serving of quail gives you about 94% of your daily requirement of protein. It
gives you about 9% of your daily requirement of saturated fat, so be careful about
overindulging here. Its low in the polyunsaturated and monounsaturated fats as well.
When it comes to Omega-3 fatty acids, youll get a good amount here. Omega-6 fatty
acids are also high in a single serving.
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#14 Rabbit
Rabbit, which tastes like chicken, is probably one of the ideal meats a man can
eat. Its similar to poultry in its nutritional benefits and has even more protein than
chicken or beef.
When it comes to the vitamins in a single serving of rabbit, youre going to benefit
from vitamins E and K. This tender meat is rich in the B vitamins, with B12 giving you a
whopping 324% of your daily requirements. B12 helps your body to keep your nervous
system healthy and make more blood cells. Youll get thiamin, riboflavin, niacin,
vitamin B6 and folate as well.
One serving of rabbit gives you calcium, iron, magnesium, phosphorus, potassium,
sodium, zinc, copper and selenium, all of which benefit your body. Zinc, in
combination with the high levels of protein (197% daily value) and fats will help
youincrease your bodys stores of testosterone. Be careful of the saturated fat,
however. Rabbit does contain both polyunsaturated and monounsaturated fats.
Youll also get the benefits of Omega-3 and Omega-6 fatty acids.
#15 Turkey
Turkey shouldnt be just for
Thanksgiving and Christmas. This
lean poultry is ideal for men looking to
control their fat intake. One 3.5-ounce
serving has only 4 grams of fat and
161 calories and is loaded with about
30 grams of protein, making the ratio
of protein to fat excellent if youre
watching your fat intake.
Bake it with the skin on, to keep the inner meat moist and tasty. Before serving, take
the skin off and enjoy a perfectly balanced meal. If you increase your serving size
to 5 ounces, youll get nearly half your daily recommended allowance of folic acid.
Turkey is naturally high in vitamins B, B1 and B6. Its also full of iron, potassium and
zinc, all of which are excellent for boosting your testosterone levels, your immunity
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and keeping your thyroid metabolism functioning correctly. One thing: turkey is high
in tryptophan, which is an amino acid. This makes your brain produce more serotonin,
which will help you sleep better.
#16 Veal
Veal, the meat from young male cattle, makes a great superfood for men. While a
single serving gives you about 18% of your daily value of saturated fat, its also high
in Omega-3 and Omega-6 fatty acids. That same serving gives you about 97% of
your daily necessary requirement of protein. Take a look at the minerals this meat
contains. It is high in iron, magnesium, phosphorus and potassium. It gives you
about 52% of your daily needed requirement of zinc, which, along with the high
protein, benefit your testosterone levels. The percentages of copper, manganese and
selenium are also good for your health.
Youll definitely benefit from the vitamins in veal; its high in vitamins A and C and
also B vitamins, especially riboflavin, which will help your body complete the required
repairs. That one serving of veal gives you 1,131% of your daily value of vitamin B12.
Load your plate and eat up!
#17 Venison
Venison is healthy and gives you some
definite male health benefits, but not
quite like those of veal or turkey. One
serving gives you about 49% of your
daily needed value of protein. Take a
look at the amount of saturated fat
in this meat: 19%. It does have small
amounts of polyunsaturated and
monounsaturated fats and when it
comes to the Omega-3 and Omega-6
fatty acids, youll definitely see some
health benefits there.
Youll be taking in vitamins E and K
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with a single serving of venison. Your B vitamins (thiamin, riboflavin, niacin, B6,
folate and B12, are all present and accounted for here, meaning youll get immune
system benefits and cellular repair. Youll get your minerals when you eat a serving
of venison, but youll need to supplement with veggies as well. Iron is present in a
healthy amount, as are magnesium, phosphorus and potassium. Youll get a good
amount of zinc, copper and selenium as well, so fork up a couple servings and enjoy.
#18 Wild Boar
Wild game (wild boar) is just about the ideal superfood meat for guys. Lets look at
all the benefits of this meat. Beginning with the protein, youre going to get nearly
200% of your daily requirements of protein. Wild boar is high in saturated fat at
22% of your daily value in just one serving. However, you will benefit from the antiinflammatory benefits of the Omega-3 fatty acids.
Check out the minerals in wild boar. Youll get some of each, including calcium, which
is the lowest at 5%. Youll get iron, magnesium, phosphorus, potassium, zinc, copper
and selenium. When it comes to zinc, this in combination with the high protein will
benefit your levels of testosterone. Wild boar abounds in the B vitamins, helping your
overall health. Youll also get Vitamins E and K as well when consuming this lean
source of protein.
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Vegetables
#1 Horseradish
Horseradish is one of the cruciferous
vegetablesthink of your broccoli, cabbage
and Brussels sprouts. Its benefits for your
health will zoom straight to your nose just
as soon as you get a taste. It increases your
facial circulation and helps to clear your
sinuses. If your nose was congested, that
will end fast. Itll also help you when you
have the flu, a cold or some type of lung
congestion.
Horseradish is rich in glucosinolates, which contain glucose, fight tumors and fight
the growth of new tumors. It also fights free radicals, which increase your risk of
developing cancer.
One tablespoon of ready-to-eat horseradish has only 7 calories and even less
total fat, about 0.1 grams. Its ideal as a condiment since it has no cholesterol or
saturated fat. But it does have about 47 milligrams of sodium, about 2% of the daily
recommended amount. Youll get about 3.7 milligrams of vitamin C in 1 tablespoon of
prepared horseradish, along with 8.5 mg of folate. This vegetable gives you almost 37
milligrams of potassium and 8.4 milligrams of calcium.
#2 Land Cress
Land cress is packed with vitamins and minerals, making it one of the best
cruciferous vegetables for you to eat. Its also very low in fat. Per 100 grams of land
cress, youll get calcium, iron, magnesium and phosphorus. You get a huge amount
of potassium here, along with a small amount of zinc. Copper, manganese and
selenium are also present but in smaller amounts.
If youre looking for vitamin C, youll benefit from its presence in this veggie. The B
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vitamins are also here, but youre going to get the most from niacin. If you want to
benefit from vitamin A, youll get that as well because land cress is packed with it.
As with other cruciferous vegetables, land cress is high in vitamin K. Load up on land
cress in your salads because this veggie gives you a definite health benefit.
#3 Ethiopian Mustard
Even though this vegetable is called mustard, it falls into the cruciferous vegetable
group. Its a cousin to kale. You would do well to start eating more of this food
because it has so many health benefits for you.
Ethiopian mustard is high in both vitamins C and K, giving you some excellent
antioxidant benefits. You undergo a lot of stress in your life, so the nutrients will help
to reduce the risk of what is called oxidative cell stress. If you can decrease this, you
can decrease your chances of developing prostate cancer. Ethiopian mustard is also
high in Omega-3 fatty acids, which provide strong anti-inflammatory perks for you.
Look for high levels of beta carotene and calcium as well. Cutting a few leaves off and
sprinkling them on your salad gives you a great taste as well as some a very healthy
meal.
Because this is a cruciferous vegetable, it plays an important part in reducing your
chances of developing cardiovascular problems.
#4 Kale
Kale beats out spinach for the guy who
wants to gain even more benefits to his
overall health. Lets talk about its ability to
help you lower your cholesterol naturally, as
well as protect you from cancer.
When you eat one cup of kale, youre getting
about 9% of your daily recommended value
of calcium. Youll get 134% of your vitamin
C and 206% of your vitamin A. When it
comes to vitamin K, though, youre going
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to benefit from 684% of your daily recommended value of vitamin K. All three of
these vitamins are a great source of antioxidant value and phytonutrients. Look at
the Omega-3 fatty acid content: at 121 milligrams, youre going to get a strong antiinflammatory boost here.
Lower your risk of high cholesterol when you eat cooked kale. It helps to bind bile
acids, which contribute to the development of cholesterol in your bloodstream.
#5 Collard greens
Just like kale, collard greens pack a strong nutritional punch per one-cup
serving. Men will benefit from this cruciferous vegetable because of the levels of
vitamins A, C and K, which you already know are excellent antioxidants and antiinflammatory substances. Taken individually, vitamin A gives you 308% of your daily
recommended value; vitamin C, 58% and vitamin K a whopping 1,045%! Youll also
benefit from the B vitamins, which are strongly present in collard greens.
Look at the minerals present in that one cup serving: calcium, iron, magnesium,
phosphorus, potassium, zinc, copper and manganese. The calcium and manganese
are the highest at 27% and 41% respectively. How about the Omega-3 fatty acids,
which give you such an amazing anti-inflammatory supplement? Youll get about 177
milligrams here. So, load up your plate with either raw or cooked collard greens that
youll only benefit from.
#6 Chinese Broccoli
If youre watching your weight, Chinese broccoli is the ideal veggie to add to your
dinner plate. This cruciferous vegetable has only 19 calories in a 1-cup serving. Its a
great vegetable men should include in their diet, because it is so high in vitamin A,
with 29% of your daily recommended value, 41% of your daily vitamin C value and
a huge 91% of your daily recommended vitamin K value. Youll also benefit from
the 22% of your daily recommended value from folate. The B vitamins, which aid in
cellular repair, are very high in Chinese broccoli.
If youre trying to increase your daily intake of calcium, Chinese broccoli is an
excellent choice. Youll get 88 milligrams from that 1-cup serving. Your heart will
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benefit from the level of potassium, at 230 milligrams as well. Add this veggie to your
list because youll be eating it regularly.
#7 Cabbage
Cabbage, whether cooked or raw, packs a powerhouse of nutrition for your needs.
One cup of chopped cabbage has only 22 calories. Take a look at the vitamins and
minerals present in this superfood.
Vitamin C: Youll get 54% of your daily value here, which benefits your skin, bones,
mucus membranes as well as your immune system. Youll be better able to resist
chronic diseases such as cancer or heart disease. Next, look at the daily value you get
from the 85% daily value in vitamin K. If you cut yourself, vitamin K helps your blood
clot more efficiently. Youll also be able to avoid bone fractures, osteoporosis, stroke
and heart disease. But be aware, if you have to take a blood-thinning medicine, too
much cabbage may blunt the effects of the medication. The B vitamins help your
body repair its cells as well.
Cabbage is rich in flavonoids, which help you fight cancer. The kaempferol in cabbage
lowers your risk of diabetes, cancer and heart disease, making this one of the best
foods you could put on your plate.
#8 Brussels Sprouts
Come on, you can eat them! When theyve been
steamed and drizzled with olive oil and fresh
garlic, they make a succulent side dish. Heres
just why youll benefit from adding them to your
diet. You get 22% of your daily value of vitamin
C, which is so important to your immune
system, teeth, gums and skin. Youll reduce your
risk of cancer and heart disease as well. Youll
also benefit from folate, a B vitamin. This helps
the formation and maintenance of DNA and
reduces your homocysteine levels, which will
reduce your risk of heart disease.
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Brussels sprouts are loaded with special antioxidants called glucosinolates and
isothiocyanates, which help you lower your risk of developing cancer. Another antiinflammatory in brussels sprouts is Omega-3 fatty acids. The 66 milligrams of
potassium help to regulate the electrical rhythms of your heart.
#9 Kohlrabi
Kohlrabi is a turnip-like vegetable that gives you many benefits from just a 1-cup
serving. Whether you eat it cooked or raw, youll benefit from isothiocyanates, a
specific phytochemical that helps to protect you against some specific forms of
cancer. Specifically, this phytochemical substance works to convert estrogen in your
body. It may also block the hormones associated with prostate and breast cancers.
Looking at the nutrients, youll get about 5.5 grams of protein in a cooked 1/2 cup
serving. Kohlrabi has 1 gram of fiber, 17 milligrams of sodium and 44 grams of vitamin
C. The high Vitamin C levels are helpful when fighting illnesses, while the veggies
antioxidant properties will be an important ally in your fight with cancer. The most
significant B vitamin in kohlrabi is vitamin B6, which helps with cellular repair.
#10 Broccoflower
This cruciferous vegetable is a combination of cauliflower and broccoli. Whats good
is that it has a sweeter taste than either of those vegetables. If youre not fond of
the bitter taste of either vegetable, this could be the one for you to start eating. This
vegetable is high in folate fiber and vitamin C. The folic acid in broccoflower helps to
maintain the red blood cells in your body, important for your oxygen flow. Its also low
in all the things it should be low in, such as fat, sodium and cholesterol.
Broccoflower came about as the result of a wild cross between broccoli and
cauliflower. The seeds for this cross are purposefully grown in Europe, adding a new
nutritional tool for you to use as you work to stay healthy. The sweeter, milder taste of
this vegetable can make it easier for you to achieve your goal.
#11 Broccoli Romanesco
This broccoli looks very different from the little florets youre probably used to seeing
and eating. Broccoli Romanesco is actually an edible flower, loaded with all the
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healthy nutrients you need to maintain your health. Its nutrients are similar to those
of broccoli, but it has more mineral salts and beta carotene. It doesnt have as much
fiber as regular broccoli has.
Romanesco contains vitamin A and all of the B vitamins except for B12. You cant
beat this veggie when it comes to its capabilities of rebuilding your bodys cells. Look
no further for your vitamins C and K, because youll find just what you need here.
Dont forget about the minerals, including manganese, magnesium, phosphorus,
tryptophan and potassium. Youll also benefit from protein and anti-inflammatory
Omega-3 fatty acids.
Heres just a short list of the benefits of Romanesco: infection fighter, protects you
from free radicals, lowers the risk of some cancers, improves body healing and
supports red cell health.
#12 Cauliflower
This superfood veggie is loaded with nutrients your body needs for optimal health.
If youre not too fond of the taste, try a healthy saut using chicken broth and
turmeric. Heres the nutrients youll get from cauliflower: Calcium, iron, magnesium,
molybdenum, manganese, phosphorus, potassium, copper and some zinc. In
combination with its low-fat content, your male health will benefit.
Look for a high amount of vitamin C. Youll get about 3/4 of your days needed
requirements in a 1-cup serving of cauliflower. Its also very high in vitamin K, which
helps your blood-clotting abilities. Its also high in all B vitamins except for B12 and
youll also benefit from the pantothenic acid. The Omega-3 fatty acids, which provide
anti-inflammatory benefits, are also present in cauliflower, so add a good serving to
your plate at dinnertime.
#13 Bok Choy
This superfood is also known as Chinese cabbage or pak choi. Bad nutrients, such as
fat or sodium, dont exist in this veggie. This means youre going to get all the good
stuff: folate, vitamins A, C and K instead. Like broccoli, collard greens, kale, mustard
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and turnip greens, it falls in the dark

leafy greens category.
1-cup serving gives you only 10 calories; it
has only 1 gram of protein and 2 grams of
total carbohydrates, coming from sugars
and dietary fiber. Its high in vitamins A
and C. Look at the amounts of vitamin A
(1,877 micrograms of beta carotene) and
vitamin K (31.9 micrograms). By eating a
vegetable-heavy diet, you will decrease
your risk of heart disease, strokes, some cancers and diabetes. Youll appreciate the
mild flavor of this vegetable, which can be either eaten raw, in soups or stir-fried
foods.
#14 Komatsuna
This superfood is similar to spinach in its appearance. Its also known as Japanese
mustard spinach and many consider it the leafy version of the wild turnip. Its ideal
n salads and stir-fried meals. Youll find that it complements foods like miso, tuna,
sardines, tofu, mushrooms, garlic, almonds, quinoa, soy sauce and rice.
Komatsuna is high in vitamins A and C, has more iron than spinach, and is great
for the production of hemoglobin-rich red blood cells. Its full of calcium, which
benefits your bones and dental health. You can very well switch between komatsuna
and spinach so you get the healthy benefits of both. Its also high in the B, E and K
vitamins, potassium, iron and molybdenum. Look for high levels of folic acid in this
superfood as well. Clearly, this veggie has many more benefits than drawbacks for
you.
#15 Mizuna
This veggie is called a power food. Known as Japanese Mustard and California
Peppergrass, it will give your food a mildly tangy flavor thats not quite as sharp as
arugula.
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Heres a listing of the nutrients and some of the benefits youll enjoy: Mizuna is
loaded with vitamin C, which helps strengthen your immune system. This veggie is
also full of vitamin A. It also contains high levels of iron, which boosts your bodys
red blood cells and folate, which helps your body to fight heart disease. It is also
an important factor aiding your brain with serotonin release, which will affect your
mood.
Powerful antioxidants called glucosinates are found in mizuna. These can reduce
your risk of developing cancer. Use this green vegetable in mesclun salads or grill
shrimp, then put the shrimp on top of the mizuna.
#16 Turnip
Turnips also appear on your list of superfoods, so give
them a try. A 1-cup serving of turnips has only 34 calories,
making it the ideal food for you to add to your plate, along
with a serving of salmon, lean steak or baked chicken and
a salad. While its lower in protein, turnip is loaded with
vitamin C and folate. Youll also find small amounts of
vitamins B and K in a single serving.
Heres where your turnips begin to shine. One serving
of this veggie is loaded with calcium, magnesium,
phosphorus and potassium. Youll also benefit from the
Omega-3 fatty acids found in turnips.
Raw turnip wont cause any harm to you, but it tastes better after its been cooked.
If you cut into and eat a young turnip, its taste is pleasant, but as it gets older, it
becomes bitterer.
#17 Rutabaga
This veggie looks like the turnip, only its yellow. It is considered to be a combination
of both a turnip and a cabbage and it is packed with beneficial nutrients for your
male health.
First, its full of vitamin C, which helps boost your bodys immune system. Vitamin
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C may also be linked to a drop in colorectal cancer. Just 1 cup of rutabaga gives you
about 39% of your daily intake of this vitamin. Youll also benefit from the levels of
folate in your rutabagayou get about 6% of your days requirement here. Next, look
at the amount of zinc youll receive from that same 1-cup servingabout 4% of your
daily needed requirement.
You know how fiber benefits your health. Well, that 1 cup of rutabaga has roughly 3.5
grams of dietary fiber.
#18 Mustard Seeds
Just one tablespoon of mustard seeds gives
you several nutrients, all of which you need in
your daily diet. When its used as a spice, youll
get not only the taste, but all the vitamins
and minerals your body needs for optimal
functioning.
Youll find the glucosinolates and fatty acids
your body needs. These help prevent the
development of certain cancers. Several
B-complex vitamins are found in mustard
seeds, including thiamin, folates, riboflavin, niacin, pantothenic acid and vitamin B6.
They are packed with benefits as they ensure the good functioning of your nervous
system, they regulate your bodys metabolism and last but not least, they assist with
enzyme synthesis.
When it comes to vitamins, these tiny little seeds are powerhouses. Youll find beta
carotene, lutein and zea-xanthin as well as the antioxidant vitamins A, C and K. Dont
forget about vitamin E, which aids in cellular health, skin and mucus membranes.
The minerals youll find in mustard seeds include calcium, iron, manganese, copper,
selenium and zinc, which are quite beneficial to your male health.
#19 Tatsoi
Tatsoi has a short list of interesting names, including rosette bok choy, spinach
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mustard and spoon mustard. This superfood gives you several nutrient benefits,
including from phytonutrients, minerals and vitamins. Phytonutrients boost your
long-term health by preventing chronic diseases from developing.
Youll take advantage from a healthy infusion of vitamins A, C and beta-carotene.
The minerals that help your overall health include calcium and folate. This little
vegetable also adds fiber to your diet, which benefits your colorectal health.
The calcium in tatsoi helps to strengthen both your dental and skeletal health. The
folate will help prevent heart disease and, because it releases serotonin, it acts like a
mild, natural antidepressant.
#20 Arugula
Arugula looks like regular lettuce, but its actually a darkgreen leafy vegetable that is used in salads alongside
lettuce and other vegetables. Its low in calories, which is
great if youre trying to control your weight.
Its full of vitamins A, K and folate, as well as some vitamin
C. These vitamins aid cellular reproduction and eye health.
The vitamin C helps to boost your bodys immunity and
helps to repair and rebuild cellular tissues. The folate
in arugula helps to protect your cellular health. Youll
get strong benefits from the calcium, magnesium, iron,
phosphorus, magnesium, potassium and manganese.
Along with the vitamins, these minerals will assist your
immune system, cardiovascular health and nervous
system. Arugula contains antioxidants, which protect your
body from free radicals, the main factors contributing the
aging process. Glucosinolates are also present in your
arugula. These help to suppress some forms of cancer.
#21 Field pepperweed
Field pepperweed is actually considered to be an invasive weed in the United States,
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while in Europe its an annual plant that has an edible part to it. When young, the
leaves can be eaten as salad greens or added to salads. Cooks use the seeds and
fruits as a spice, which has a taste similar to mustard and black pepper.
Because it can grow in most kinds of soil, it has been designated a weed. It falls in the
family Brassicaceae Laepidum.
The leaves, which are edible, do have several nutrients, which will benefit male
health. These nutrients include vitamins A and C, which aid in cellular reproduction
and good eye health. When you eat the leaves, you also boost your immune system.
The protein helps in supporting cellular health.
#22 Maca
Maca, a root vegetable grown high in the Peruvian Andes, is probably one of the best
superfoods for guys to eat. Maca is high in protein, one of the substances needed for
good sexual and reproductive health.
This vegetable is also high in vitamins C and D, and in the B vitamins; youll benefit
from its levels of riboflavin, niacin and B6, all of which are necessary for the good
functioning of your immune system. In the minerals, youll see that maca root is high
in calcium, iron, potassium, copper and manganese. Medical researchers consider
it to be excellent for increasing levels of testosteronein fact, this root balances the
hormones of both men and women.
Because maca is an adaptogen, it helps your body adapt to the level of stress you
experience in your life. It is known that inability to cope with stress can affect your
libido, so fighting this will help you have a better sexual life.
#23 Garden Cress
This superfood is excellent when added to your salads. It contains about 3% of your
daily value of protein. This, along with some of the minerals and vitamins in garden
cress, makes this vegetable a great addition to your diet.
Garden cress is an excellent source of vitamins A, C and K. Youll also get some
vitamin E as well. It is loaded with most of the B vitamins, except for B12. All of these
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are important for boosting your mood, as well as producing and maintaining your
bodys DNA.
When you add garden cress to your diet, youll increase your intake of calcium,
iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium.
Because of the protein found in garden cress, this is ideal for your testosterone level,
especially since you wont have any saturated fats to deal with. Youll also benefit
from the presence of Omega-3 fatty acids in garden cress. Load up your next salad
and enjoy this superfood.
#24 Watercress
This superfood is actually an herb
packed full of nutrients, great for your
overall health. Its used as an addition
to salads and soups and, because its
so low in calories, so you dont need to
worry about gaining unwanted weight.
Watercress is a great choice if youre
trying to reduce your cholesterol levels,
so go ahead and add it to your foods.
Take a look at the vitamins found in
watercress: youll take in almost onequarter of your daily needed values of
vitamins A and C with just one serving.
Youll also get some valuable vitamin E,
as well as over 100% of the daily values of vitamin K. InB vitamins, youll benefit by
adding about 2% of your daily needed values of thiamin, riboflavin, vitamin B6 and
folate.
Watercress is loaded with the minerals your body needs, such as calcium,
magnesium, phosphorus, potassium as well as small amounts of natural sodium,
copper and manganese. Just one cup of watercress gives you all these advantages,
so make sure to load it into your salad.
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#25 Radish Daikon

This food is considered to be a superfood because of all its health benefits. Radish
daikon is a white root vegetable also known as Chinese radish and white radish. It
looks more like a white carrot and has a mild taste. Because of its low calories, daikon
is an excellent choice for those working to lose weight. If youre trying to increase your
fiber intake, daikon is good for this as well. 4 ounces contain 2 grams of dietary fiber
which will help stabilize blood sugar, while also ensuring the overall health of your
digestive system and preventing you from feeling full after eating.
Radish daikon is high in potassium, which aids in the transmission of signals through
your nerves. It is also high in vitamin C and phytonutrients that help your body to fight
cancer.
If you suffer from migraines, daikon can be a good protective supplement. It can also
help ward off a headache if you take it as soon as you feel symptoms. Because its a
diuretic, it helps flush your kidneys, improving kidney function.
#26 Wasabi
Wasabiyes, the hot, spicy condiment you add to foods like sushi. This is actually
a root vegetable that gives you several strong health benefits. Take a look: Wasabi
contains protein and zinc. It doesnt have saturated fat, making it the ideal superfood
to improve your overall reproductive and testosterone health.
Youll benefit from the high percentage of vitamin C, which gives you nearly all your
daily needed value just from one cup of sliced wasabi. Except for vitamin B12, youll
get all of your B vitamins that so necessary for a high energy level.
When you add wasabi to your diet, you benefit from a load of minerals, which include
calcium, iron, magnesium, phosphorus, potassium, naturally occurring sodium, zinc,
copper and manganese.
Because wasabi belongs to the broccoli and cabbage families, youll get enough
isothiocyanates, helping to detoxify cancer-causing substances that enter your body. It
can also help prevent cardiovascular disease by preventing the formation of blood clots.
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#27 Asparagus
Consider asparagus- another member of the superfood
family. This vegetable, which grows quickly, has protein,
a very low amount of saturated fat and it also has some
zinc, all of which benefit your overall reproductive health.
A 1-cup serving of asparagus will be quite beneficial to
your testosterone health, so consider adding it to your diet.
Asparagus is high in folic acid, vitamins A, C and B6. Its
quick and easy to cook, so you shouldnt have any excuse
there. Or you can also eat asparagus raw, giving you all of
its health benefits.
That 1-cup serving of asparagus will load you up with
calcium, iron, magnesium, phosphorus, potassium,
zinc, copper, manganese and selenium. Its also high
in Omega-3 fatty acids, so youll benefit from its antiinflammatory properties. Asparagus is high in dietary fiber,
so load up your plate!
#28 Spinach
Popeye knew what he was doing when he ate spinach. This leafy superfood is loaded
with all the minerals, vitamins and phytonutrients your body needs to stay healthy
and fight inflammatory diseases and cancer. So, follow along with the cartoon
sailor and load up your plate with spinach. You can have it either raw or cooked. A
spinach salad is delicious when you add tomatoes, red onions and your favorite salad
toppings.
A 1-cup serving of spinach nets you vitamins A, C and E. Youll benefit from the high
level of vitamin K in this superfood. Youll find nearly all the B vitamins, except for B12
and pantothenic acid. Spinach also contains calcium, iron, magnesium, phosphorus,
potassium, sodium, zinc, copper and manganese. Because it has some protein, youll
get about 2% of your daily requirement. This, along with a low amount of fat, means
that spinach is a great source for your reproductive and testosterone health.
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Miscellaneous
Superfood Items
#1 Cocoa Powder
When you include this superfood in your diet in small quantities, youll get some
great health benefits. Unlike other foods, cocoa powder has choline, which helps to
support the nerve communications inside your brain. Who knew?
Because you normally take in only small amounts of cocoa powder, the benefits
youll get from fats, proteins and carbohydrates will be modest. Take a look at
the vitamin content. Youll get small amounts of vitamin E, which has antioxidant
properties and vitamin K, which helps your blood clot properly when you get cut.
Youll also get some small amounts of nearly all the B vitamins. The only one not
present and accounted for is B12. You also get small amounts of all the minerals,
including zinc, important for good testosterone health. Just use cocoa powder in
moderation!
#2 Chocolate
Oooh, chocolate! Its hard for almost anyone to resist the lure of a good, sweet chunk
of chocolate candy. While this superfood has some strong health benefits for men,
it still cant be called a health foodnot with the high fat and sugar content its got.
Still, chocolate has a specific antioxidant that helps protect the cells of your heart
against damage from heart disease. These antioxidants, called flavonols, are more
present in dark chocolate. Not only do they protect
against heart disease but they also improve your
blood pressure.
In moderation, chocolate (dark, remember)
can reduce your risks from stroke, heart attack
and diabetes. Dont go wild and go through that
whole bag of dark chocolates now! Doing so can
boomerang on you and bring those health risks right
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back. Instead, limit yourself to 3 ounces of dark chocolate daily. Youll get most of the
B vitamins and all the minerals you need, as long as you limit your intake.
#3 Caffeine
That cuppa Joe, it has health benefits that go beyond its ability to wake you up in the
morning. When you drink coffee in moderation, you lower your risk of cancer, heart
disease, stroke and diabetes. Because of its relationship to chocolate, youll need to
balance the beverage and the sweet so you dont overindulge.
And just like cocoa and chocolate, caffeine is rich in those disease-fighting
antioxidants. If youre thinking of ramping up your vitamin and mineral intake with a
few cups of coffee, that wont cut it for you. About the only vitamins youll find in an
8-ounce cup of coffee are five of your B vitamins. When it comes to the minerals in
coffee, its much the same. Instead, lets focus on some of the other health benefits.
By drinking four cups of coffee daily, you can lower your risk of oral cancer. Your
bodys ability to metabolize caffeine is different from that of a child or a woman. Try
to take in less than 400 milligrams of caffeine daily. Men who have been diagnosed
with ADHD may benefit from drinking moderate amounts of coffee. Youll focus
better.
#4 Quinoa
This seed used to be called the gold of the
Incas. Well, given the nutritional content
of quinoa, thats not far wrong. Its truly
a superfood for men. Lets see why! Even
though quinoa is a grain, its the most
complete protein-rich food you can eat. It
has all nine of the essential amino acids
your body needs for good health.
Ironone serving (1 cup) contains 15%
of your daily value. Thats great for your
red blood cells and for the formation of
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hemoglobin. Even when cooked, quinoa takes a while to chew. Thats because its
chock-full of fiber. That 1-cup serving contains about 21% of your daily value. Youll
get about 30% of your daily value of magnesium, which helps to reduce the risk of
type 2 diabetes. It also regulates body temperature, aids energy production, helps
transmit nerve impulses and helps to form healthy teeth and bones. The level of
riboflavin aids muscle and brain cells. Most of all, quinoa is loaded with manganese.
That 1-cup serving has about 58% of your daily value. Load up!
#5 Mushrooms
Did you know that mushrooms have a
benefit beyond adding taste to your pizza
every weekend? The benefits of this tiny
vegetable far outweigh its size, making
it one of the superfoods you should be
tracking down and eating. Take a look
mushrooms are loaded with minerals and
your B and D vitamins. They also have
several of the same nutrients youll find in
beans, brains and meat. So, whats not to
like about the mushroom now?
That little mushroom is full of the B
vitamins, such as pantothenic acid,
niacin and riboflavin. Its also loaded with
ergothioneine, selenium, copper and potassium. Youll find beta-glucans, which
help stimulate your bodys immunity against allergies. Selenium is an important
antioxidant that works to protect your body from free radical damage. Additionally,
research has indicated there might be a link between eating mushrooms and
decreasing the likelihood of tumor growth in animals. Further testing is planned.
#6 Magnesium
Magnesium isnt a food, but its a vital mineral thats found in your food. Its so
important to the function of your body that its involved in a minimum of 300
enzymatic reactions that take place in your body. It affects your immune function and
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helps with the transmission of signals along your nerves to and from your brain.
Not getting enough magnesium can lead to painful muscle spasms. It can also
be linked to high blood pressure, cardiovascular illnesses, diabetes, migraines,
anxiety disorders and even osteoporosis. Thankfully, this condition is rare and more
caused from the overuse of diuretic medications or chronic alcohol abuse. Look
for magnesium in cocoa, legumes (beans), nuts, whole-grain cereals and dark
green veggies. Mineral water and hard water may also contain magnesium. Clearly,
magnesium is pretty important for male health, so load your grocery cart up with all
of these foods. Then eat them!
#7 Onions
Yes, onions give you bad breath, but just take your toothbrush and a small tube of
toothpaste to work with you. Onions have the kind of health benefits that the time
you spend brushing your teeth after lunch is well worth it. Seriously
All the nutrients in onions will work together to benefit your physical health. Look at
this: That onion you just sprinkled onto your burger has vitamin C. A phytochemical
in that onion is called a flavonoid. The flavonoid teams up with the C in your onion to
benefit your body. Together, they strengthen your cardiovascular system, decrease
inflammation and improve the strength of your blood vessels. Another flavonoid,
called quercetin, might help to slow the growth of tumors and keep you from
developing colon cancer. Who knew? Order your food with onions! Additionally, a
mineral called chromium makes it easier for your bodys cells to work with insulin,
which helps with blood sugar control.
One cup of chopped onions is loaded with vitamin C and vitamin B6. Youll also
get some vitamin K, thiamin, riboflavin, niacin, folate and pantothenic acid. Youll
get calcium, iron, magnesium, phosphorus, potassium, zinc (great for testosterone
health!), copper, manganese and a small amount of selenium as well.
#8 Eggs
Wow, looking at the nutrients in one serving of eggs (4 large eggs) shows that you get
the benefit of so many minerals and vitamins. Lets talk about that, and then well
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talk about the unjustified bad reputation of

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

Olive oil, or the oil to cook with and use in your salads, is the healthiest fat you could
ever choose. Look at the Mediterranean diet. People in that area live long lives and
theyre healthier than people in many other parts of the world. Olive oil is very high in
monounsaturated and polyunsaturated fats. It also has saturated fats, but those are
at a much lower level than the MUFA and PUFA. Omega-3 fatty acids, well known for
their anti-inflammatory properties, are also high in this food.
Look at the percentages of vitamins E and K. One cup of olive oil contains over 150%
of vitamin E in the form of alpha tocopherol. Vitamin K is even higherover 160
percent. So use that olive oil with no fear for your health. Your heart and body will
only thank you.
#11 Green Tea
This isnt technically a superfood, but this healthful beverage definitely fits into the
superfood category for men. Its almost the most perfect beverage you could drink for
your health and heres why: because green tea is barely processed before packaging,
it is loaded with catechins, or antioxidants that help your body fight cellular damage.
Those catechins lower blood cholesterol and blood pressure. Diabetics can benefit
with a more-stable blood glucose level.
Speaking of heart health benefits, green tea can help prevent several heart
conditions and improve blood flow throughout your body. This also translates into
good benefits for your braindrinking green tea may help block the formation of
harmful plaques that have been linked to Alzheimers disease. An amino acid in green
tea may help calm you.
Some of the nutrients in green tea include manganese, chromium, zinc and selenium,
vitamins A, C, D, E, H, K, B and B5. Heat water to about 170 degrees F and add it to a
bag of green tea. Steep and enjoy!
#12 Cottage Cheese
Yes, this humble dairy product is loaded with the nutrients your body needs to
function and function well. Do more than plop a spoonful next to your salad or pair
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it with pears or other fruits, mix it

into some of your foods or even
incorporate it into lasagna, along
with mozzarella cheese. Be careful
of the kind of cottage cheese you
choose, however: regular cottage
cheese has lots of saturated fat
and salt while low fat and no-saltadded varieties are available.
Lets talk about the vitamin
content. Because cottage cheese
is animal-based, youre going to
get all your B vitamins, including B12. Look to get about 38% of your daily value of
B12 in 1 cup of cottage cheese. Even better, B12 works to take an amino acid called
homocysteine from your bloodstream. If that amino acid stays in your system, youre
at higher risk of heart disease. Youll also eat all the essential amino acids your
body needs when you scarf down that serving of cottage cheese. Youll also get
phosphorus and calcium which, when combined, help to build healthy bones.
#13 Wheat Germ
Now, guys, this is probably the closest food to perfect for boosting your T levels!
Wheat germ is actually the embryo inside the wheat kernel. When wheat is processed
into refined flour, the wheat germ is removedwhich really is a pity because of its
status as a true superfood. Just what in wheat germ makes it a superfood for guys?
Protein: in a 1-cup serving of wheat germ, you get 32.9 grams of this amino acid.
Thats about 66% of your daily value.
Saturated fat: at 2.1 grams, you take in about 10% of your daily value.
Zinc: wheat germ contains 18.8 milligrams, a huge 126% of your daily value.
With those three nutrients right there, you can see that wheat germ is the perfect
food for your testosterone health. It also contains significant amounts of all the
vitamins you need, except for vitamins D and B6. As you look at your minerals,
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youll see the same healthy picture. Except for sodium, youre going to get good
percentages of each mineral your body needs.
#14 Eggplant
Okay, heres a great healthy superfood for
you guys. While its not quite as potent as
wheat germ, youre still going to see some
fantastic health benefits. Look at the deep
purple color of the skin. Because veggies
with deep colors have so many nutrients in
them, eggplant falls into this same class.
Eating a 1-cup serving of eggplant gives
you vitamins A, C, E, K and every B vitamin
except for B12. Youll get the benefit of
most of the minerals your body needs as
well, helping your body to fight free radicals
and cell damage. Be careful of the sodium,
because eggplant is naturally high in this
mineral. You wont have to worry about
saturated fat and you will get a small
amount of Omega-3 fatty acids. When it comes to dietary fiber, youll really benefit
here. The fiber will fill you up and make it easier for you to avoid overeating. It will
move slowly through your intestines as well. Youll feel fuller for a longer time period.
This reduces your risk of colon cancerthe eggplant absorbs cancer-causing toxins
and chemicals.
#15 Peppers
Were talking yellow, green and red bell peppers. These globed vegetables, with their
spicy taste, are packed, packed, packed with vitamins and other nutrients that your
body needs for optimal functioning.
You can enjoy bell peppers raw or cooked. They go well on pizzas and in salads as
well. Lets look at their nutrients. First, youre going to get loads of vitamins A and
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C. The red variety offers you nearly 300% of your daily value of vitamin C and youll
get 105% of your daily value of vitamin A. Youll get the benefits of the fiber in all
varieties of peppers as well as high amounts of vitamin B6 from the red peppers.
That delicious crunch comes with a low priceonly 30 to 40 calories per red pepper.
All three peppers (red, yellow and green) are naturally high in antioxidants, which
protect your body from free radicals. They are also high in lycopene, which, guys, is
good for your prostate. Youll also lower your risk of pancreatic and bladder cancers
by eating peppers. Protect your eye health with the phytonutrient lutein, helping you
fight macular degeneration, an eye disease of your later years.
#16 Tomatoes
You probably add a handful of cherry tomatoes to your salads. Or you munch them
raw as a snack. Good for you because they are one of the best foods you could
choose for your male health! Low in fat, high in lycopene and loaded with vitamins
and mineralsthe tomato, in all of its varieties, gives you so many health benefits.
A 1-cup serving of cherry tomatoes gives you the following: Youll get 3% of your daily
required value of protein. Now, lets talk about those vitamins and minerals.
About the only vitamins you wont see represented in tomatoes are vitamins D and
B12. Youre going to get high amounts of vitamins A, C and K as well as E, thiamin,
riboflavin, niacin, B6, folate and a small amount of pantothenic acid. All of these are
great for cellular repair and healthy
neurotransmissions. Turning to the
minerals, youll get the benefits of
every single one except for sodium and
selenium. Calcium, iron, magnesium,
phosphorus, potassium, zinc, copper
and manganese are in that 1-cup
serving. The potassium will give
your cardiovascular system so many
benefits: youll see your blood pressure
drop, your LDL cholesterol will fall
while it regulates your heart rhythm.
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Herbs and Seeds

#1 Garlic
This superfood is great for seasoning different
types of foods, especially meat. Some other
major health benefits of garlic: It helps
increase your testosterone, treat hair loss,
clear acne, can fight colds, fight inflammation,
and controls weight gain. In addition, this is
great for lowering cholesterol and reducing
blood pressure.
#2: Fenugreek Seeds
Fenugreek Seeds have many proven health
benefits. One major benefit: It helps to
improve digestion. If you are constipated
or having any stomach related issues, this
is something you will want to use. Consumers who have high blood pressure or
other coronary conditions use this as well. One additional benefit: It increases
testosterone!
One final thing to note: iIt is good to eat this with a whole meal or you can use it as a
supplement by shopping at your local health supplement store.
#3: Cardamom
Cardamom is an excellent spice that has been used for cooking in the Indian
culture. Just recently has this spice been added to other areas other than culinary.
Nevertheless, know that it is used as a supplement o help treat depression and
mouth ulcers.
There are also some other benefits: Cardamom is a detoxifier, it helps fight colds and
flu, has anti-cancer properties. It also has anti-inflammatory properties and helps
with blood clots.
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#4: Cloves
Like many spices, cloves are extensively used worldwide for their great taste and
health benefits. Cloves are high in omega 3 fats, vitamin K, fiber, vitamin C and
manganese. Like other spices, this spice helps to fight inflammation in the body. If
you decide to cook with cloves, make sure to not put too much as they have strong
taste and could ruin your meal. If you are serious about adding cloves to your meals,
we suggest you look at a recipe guide. A little goes a long way!
#5: Fennel
Fennel is very popular in Italian cooking. Many add it to vegetables to give that added
delicious taste. This food contains vitamin C, potassium, fiber, manganese, foliate
and iron. It is also a phytonutrient with antioxidant properties, which can prevent you
from getting sick. It also strengths the immune system, promotes colon health and a
healthy cardiovascular system.
Quick Cooking Tip: When cooking with fennel, you can use the base, stalks and
leaves. However, you eventually want to cut the stalks off, but they can still be used in
soups and stews if youd like.
#6: Ginseng
By far one of the best ingredients found in some popular natural energy drinks and
teas, ginseng is great for losing weight due to its natural appetite suppressant.
One benefit you may not be aware of: ginseng stimulates sexual functions in men.
However, make sure to consult your doctor before actually using this herb for that
reason.
You can also get your daily dosage of ginseng in a pill, tablet or powder form by
shopping at your local health store.
#7: Saffron
This is a spice that can help fight asthma, Alzheimers, gastrointestinal problems,
insomnia, heartburn and atherosclerosis. It is also an aphrodisiac which allows us
men to increase our sexual desires. Saffron can be used in soups and stews as well as
some teas. The key is to consume small dosages of this spice.
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#8: Ginger
Ginger is great to use if you own a juicer.
Mixing it with vegetables such as kale,
spinach, beets and carrots can make
for one mouthwatering juice recipe. One
of its main benefits is that it helps a
great deal with gastrointestinal distress.
In addition, it is great for boosting
your immune system and an antiinflammation source which is a problem
many face as we age.
You can also use ginger to mix with your
sauted veggies, but we recommend blending it with your juicing recipe to get all of
the vital nutrients needed to live a high testosterone lifestyle.
#9: Cinnamon
An amazing spice, cinnamon is used by many to lower blood sugar and is especially
beneficial for those who are diabetic. Some studies have shown that it can even
prevent inflammation and strengthen the immune system which will decrease the
chances of getting sick. It is also high in manganese and fiber. Cinnamon can be
sprinkled on particular foods such as toast. Use it sparingly when cooking for added
flavor or you can use the pill form. Like cloves, a little goes a long way.
#10: Sesame Seeds
These are very popular in Asian dishes. Sesame seeds are very high in copper,
manganese, magnesium and tryptophan which all have additional health benefits
other than increasing testosterone! Among these ingredients is zinc, which is great
for elevating T-levels.
Quick Cooking Tip: You can sprinkle these seeds on foods such as broccoli, asparagus
and other veggies for added flavor. This is just one more additional benefit of sesame
seeds.
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#11: Pumpkin Seeds

Halloween is not the only time we should be consuming pumpkins or their seeds. The
cool part about these seeds is you can bake them! All you have to do is clean them
and follow a good recipe guide. It shouldnt take more than 10 minutes to make some
tasty pumpkin seeds. Just make sure to add healthy oil to the pan. They also can help
boost T-levels.
In addition, pumpkin seeds help to support your immune system, prostate, and
coronary health. So give this superfood a try!
#12: Sunflower Seeds
Baseball players love to have these in their
mouths during games. Sunflower seeds
are loaded with copper, Vitamin B1 and
Vitamin E. They help boost testosterone,
lower cholesterol, fight inflammation, and
they are well-known for their anti-cancer
properties . Sunflower seeds can even
detoxify your body as an added benefit.
You can chew on them like baseball players or add them to your salads. It is best to
put them through a grinder before doing this, so you dont have the chew the outer
shell off once it is in your mouth.
#13: Squash Seeds
Squash seeds are similar to pumpkin seeds in the sense that you can cook them
in a pan in 15 minutes. They are high in fiber and yield a good amount of protein. In
addition, these seeds are high in Omega 3 and 6 which is why they help to boost
testosterone.
Feel free to use this as a snack the next time you get sweet tooth cravings. Your
T-levels will thank you.
62
Seafood
#1: Oysters
Regardless of whether you like oysters raw or fried, they are rich in Omega 3 fatty
acids and zinc which greatly boost testosterone levels. Oysters are a natural
aphrodisiac that will ignite your desires after eating several, overall making them an
all-natural superfood that Mother Nature intended for us to consume.
#2: Salmon
One of the healthiest fish in our ecosystem, salmon is rich in protein and can help
build lean muscle while working out. It is also high in vitamins B6 and B12 and Omega
fatty acids which make it a must for boosting T-levels. In addition to the amazing
benefits mentioned above, it can lead to improved moods, cognitive functioning, joint
health and vision.
Quick Cooking Tip: Try to bake or grill this if you have the option. If you must use a
frying pan, make sure that you use coconut oil.
#3: Shrimp
Among the most popular foods to eat
on the planet, shrimp is high in DHA
and EPA which help the nervous system
and promote cardiovascular health. In
addition, this food contains an antioxidant
known as astaxanthin. It is also high in
protein, selenium and vitamin B12.
Quick Cooking Tip: This food can be eaten
raw or cooked. If you use a frying pan,
make sure to use coconut oil. A little bit of
tartar sauce is ok, but do not overdo it.
63
Nuts
#1: Peanuts
This food is a great way to get a healthy snack in, especially at night to prevent
overeating. Peanuts are high in protein and polyunsaturated and monounsaturated
fats, making them a great way to boost your testosterone levels naturally.
You can bring a bag of these with you to work, eat them as a late night snack or have
a handful throughout the day. Just make sure to consume with moderation, due to
the high fat content.
#2: Nutmeg
This is a natural spice that has been around since ancient times. It is a natural remedy
to many of the stress- produced afflictions that society is faced with. It helps improve
digestion, skin care, it works as a liver detoxifier, helps fight bad breath and can be
avery efficient natural sleep aid.
Quick Cooking Tip: Keep nutmeg in a location that is cool and make sure it is sealed in
a container. It can be used in sauces and even on certain veggies for seasoning.
#3: Cashews
By far one if not the most popular
superfoods for those looking to boost
T-levels AND build muscle. Cashews
are high in polyunsaturated and
monounsaturated fats which is why
they help elevate T-levels. In addition,
the copper they contain has antioxidant
properties to prevent you from getting
sick. The copper also fights free radicals.
Quick Cooking Tip: You can also eat these
in a stir fry recipe, together with other
64
veggies that are in this book. This is

just another option as to how you can
consume this food.
#4: Pine Nuts
This is a powerhouse for the vital
nutrients your body needs in order to
stay healthy. Pine nuts are high in fiber
which will allow you to feel full after
eating. They also contain protein and
vitamin K, which supports healthy
bones. Make sure to grab a handful of
these to boost T-levels and maintain a
healthy weight.
#5: Pecans
How could we forget the great tasting pecans? This superfood is found in just about
every sort of nut mix bag you can find in grocery stores. Pecans are high in saturated
fats which are needed for hormonal production such as testosterone. They are also a
great source of dietary fibers.
Make sure to consume pecans in small amounts, as they can yield tons of health
benefits but eating too many can have the opposite effect.
#6: Almonds
Of course, we could not complete this section of the book without almonds. Almonds
are another superfood high in nutrients that help lower cholesterol and prevent heart
disease. They can only be consumed in small amounts. The high fat content is great
for producing testosterone, but only in small quantities. This superfood is also high in
vitamin E, magnesium and vitamin B12 (which is great for natural energy production).
One a side note, there has been an interesting study recently, stating that almonds
can prevent gallstones which we found interesting. More evidence is needed to
support this claim but we figured it would be worth mentioning.
65
#7: Walnuts
These are extremely beneficial as
they are high in Omega 3 fats which
will elevate yourT-levels. In addition,
walnuts can decrease LDL cholesterol
levels, reduce blood clots and prevent
inflammation in the body. They
are great as a snack while you are
working or feel like eating something
late at night.
Quick Cooking Tip: There are several
recipes out there that have walnuts in
them: from saleds to rice dishes, not
to forget the beneficial Mediterranean
diets. Feel free to browse the web to
learn how to make some of them.
#8: Hazelnuts
This is another superfood that is high in fibers and polyunsaturated and
monounsaturated fats. hazelnuts also contain vital nutrients that are needed for a
healthy body. The vitamin E contained in hazelnuts helps to fight free radicals and
boost your immune system. As with all of the other nuts, consume them in small
quantities and use them sparingly.
66
Beans
#1: Kidney Beans
Good old beans. Yes, kidney beans can help
boost your testosterone levels. These beans in
particular are high in foliate, fiber, molybdenum,
and phosphorus. Some of the major health
benefits of consuming kidney beans are
coronary health, stabilization of blood sugar, and
antioxidants to fight free radicals.
Quick Cooking Tip: The best way to eat beans is
to cook them on a stove top. Make sure to use all
natural ingredients when cooking them. Beans
can be used in several recipes so make sure to
Google one if you really are in the mood for beans
Kidney beans are also great as a side dish with
your entree.
#2: Black Beans
One of our favorites. Black beans are excellent to eat with rice and they are
particularly delicious when served with steak or another meat source. Black beans
are also great for digestive health, including the colon. This type of bean, in particular
is high in foliate, fiber, molybdenum, and tryptophan. They go wonderfully as a side
dish with other meals.
#3: Pinto Beans
The world famous pinto bean is loaded with nutrients including molybdenum, foliate,
fiber, tryptophan and phosphorus. You can eat them in a can, but it is always best to
buy them fresh to avoid the high sodium content that comes in canned and packaged
goods. These beans can stabilize blood sugar, reduce heart disease and help to move
your bowels.
67
#4: Chick Peas

These are also known as Garbanzo beans.
The Spanish like to use these in a soup
with sausage and other seasonings. This
type of bean can increase testosterone and
makes for a delicious home-made meal.
Some additional nutrients in this bean
include foliate, fiber, molybdenum, and
tryptophan.
#5: Lentils
This is one of the most popular type of beans due to its taste and the fact that it is
easy to prepare. Lentils are a great source of fiber, which will allow you to move your
bowels. In addition, it is great for stabilizing blood sugars and promotes coronary
health.
Quick Cooking Tip: There are a variety of ways to add lentils into your diet. Two of the
most convenient ways are in soup and salads. You can boil lentils without a problem,
but we recommend a cooking guide for before you begin.
#6) Baked Beans
Eating baked beans is an American tradition. They go great with barbecue chicken
or grilled steak, which are also testosterone boosting superfoods. Not only that,
but baked beans are loaded with fiber, protein, and various vitamins and minerals.
Some of the health benefits you will experience from eating baked beans include low
cholesterol, stabilizing blood sugar and healthy bowels.
#7: Lima Beans
This superfood is very popular in all regions of the world. They are easy to grow
in your own garden, if youd prefer to not go to the grocery store or local market.
These beans are high in fiber and protein which is why they are excellent to boost
testosterone.
Lima beans are very popular in South and Central America. There are several recipes
68
with lima beans that you can grab online to create the ultimate testosteroneboosting meal.
#8: Navy Beans
The name Navy Beans originated back in the 20th century as it was very popular
in the United States Navy. Some of the amazing benefits you will experience from
eating these beans are as follows: low cholesterol, stabilizing blood sugar and
healthy bowels.
It is best to eat this as a side dish with some meat based protein from the grill to give
your body the additional advantage of boosting your testosterone.
#9: Cannellini Beans
These beans are high in zinc which helps to elevate T-levels. It is important to cook
them properly or they may become toxic after you have eaten them. Cannellini beans
are low on the glycemic index which means they provide energy in the body for
hours. The beans also help detoxify the body and supercharge your body with rich
antioxidants that fight free radicals. One added benefit is they can help your skin and
fight aging!
#10: Great Northern Beans
This low fat, high fiber super food is a great way to stay healthy and boost
testosterone in your body. The great northern bean is also rich in potassium and iron.
Remember, it is best to eat beans with a main dish such as a meat-sourced protein.
It is of the utmost importance to cook these beans the right way. Make sure to follow
a credible recipe guide, before attempting it on your own.
#11: Adzuki Beans
These are lower in calories than a majority of the other beans mentioned in this book.
Adzuki beans go great with salads, veggies and burgers. In addition, these beans help
to detoxify the liver, prevent diabetes, improve heart health and help you lose weight
as they satiate the brain into thinking you are fuller than you actually are.
69
Do This Instead to Increase

Your Testosterone Levels
For good testosterone health, you need to maintain good overall health practices.
You need to eat the right foods, manage your weight, and regularly participate in
exercise. Lets discuss just what you need to do to naturally increase your bodys
testosterone levels.
Lose or manage your weight: If you weigh too much, youre more likely to have a
lower testosterone level. In a U.K. study, almost 900 middle-aged, overweight men
with pre-diabetes were put into a study. One group of men was put on a low-fat,
low-calorie diet with exercise; a second group given metformin and a third group took
a placebo. The men in the healthy-lifestyle group saw the rate of low testosterone
levels fall to 11 percent from 20 percent in one year. The low testosterone rates stayed
the same in both the metformin and placebo group.
Compound Exercises Increase your participation in
compound exercises. Compound exercises are exercises
that exert several muscle groups at the same time. These
include military presses, squats, bench presses, deadlifts,
lunges, rows, dips and chin-ups. Doing compound
exercises exerts the highest amount of stress, which
makes your body increase its production of testosterone.
Give your workouts the greatest level of intensity. This,
too, helps to boost your testosterone output.
Reduce Your Stress Level As youve already learned,
high levels of stress induce your body to release the
stress hormone: cortisol. Cortisol causes your bodys
testosterone levels to drop. Find ways to reduce your
stress level, such as walking, running, listening to your
favorite music or participating in an enjoyable activity.
70
Sleep Better at Night Shortchanging your body of its needed sleep has the same
effect as too much stressboosting your bodys output of cortisol. You may or may
not need 8 hours of sleep every night. Find out how much nightly sleep you need and
aim to get to bed on time every night.
Increase EFA Essential Fatty Acids, present in foods such as fatty fish, avocados,
peanuts, olive and canola oils as well as flax seed have a beneficial effect on your
testosterone levels. Start buying these foods and eat them on a regular basis.
Eat More Cruciferous Vegetables These are the veggies such as broccoli, radishes,
cauliflower, cabbage, turnips and Brussels sprouts. A compound in cruciferous
vegetables has been found to lower estrogen levels. Remember, when estrogen levels
fall, testosterone rises. When estrogen rises, testosterone falls.
Reduce Your Soy Intake The protein in soy foods and beverages acts to increase
your bodys levels of estrogen. Your level of testosterone will fall. While your body
needs a small amount of estrogen, too much will end up having a lot of unhealthy
effects on your body.
Limit Your Alcohol Consumption Drinking in moderation is fine. Consuming
large amounts or binge drinking can have a major negative effect on your bodys
testosterone levels. One or two beers every so often are fine, but even less is better.
So now that you know what to do in order to live a healthier testosterone friendly
lifestyle, youll have everything you need to transform yourself in the next 24 hours
using our plan.
71
Bonus:
How to Indulge a
Testosterone Friendly Lifestyle
Living a life that encourages your body to produce the healthiest level of testosterone
is important for you overall, as well as for your reproductive health. When your body
releases the right level of testosterone, youre able to manage your weight and body
fat, you have energy and good muscle tone. When it comes to your reproductive
health, you have a healthy libido (sex appetite) and everything works as it should.
Testosterone also prevents your prostate from growing too large.
You need to know how to avoid too much natural estrogen and sources of synthetic
estrogen, which will cause health issues.
Avoid These Things as They Decrease Your Testosterone Levels

Below is a detailed list of 7 things you must avoid as they have been proven to
decrease your testosterone levels.
Stress When youre too stressed, your body releases cortisol, a stress hormone.
This can interfere with your organisms ability to release testosterone.
Xenoestrogens This is not natural estrogen. Instead, its an industrially made
compound that has similar effects that natural estrogen has on your body.
Xenoestrogens activate other receptors in your body to make their effect even
stronger.
Synthetic estrogen diethylstilbestrol or DES, can lower your sperm count and
increase your risk of prostate cancer. BPA has some of the same effects as synthetic
estrogen and can cause genetic abnormalities.
72
Candles especially the scented variety may not set the

mood you want in the bedroom. Think about what is in an
artificially scented candle: toluene and benzene. These are
the same compounds found in tailpipe exhaust.
Plastic Water Bottles These contain BPA and PCBs, both
of which leach xenoestrogens into the water or other liquid
inside the bottle. During shipping, temperatures go above
140 degrees F, which enables the synthetic estrogens to
leach into the water.
Air Fresheners Air fresheners, either from a spray can or
the little car fresheners you hang from your rear-view mirror,
emit dangerous chemicals that are harmful to your bodys
ability to secrete testosterone. Two of these chemicals will
be familiar: toluene and benzene. The two other chemicals
are formaldehyde and phthalates. The last substance is an
endocrine disrupting substance, which damages the brain
and immune system. Phthalates can cause you to act more
female.
Sugar Men who underwent glucose tolerance testing also had their testosterone
levels tested. Researchers at St. Vincents Day Hospital, Ireland found that the mens
testosterone levels decreased by as much as 25 percent. This result developed
whether the men had been diagnosed with diabetes or pre-diabetes. More testing to
determine the link between sugar and lower testosterone levels is needed.
Now that we have discussed what to avoid that decrease testosterone levels, it is
time to discuss some things that will boost your T-Levels.
73
24 Hour Testosterone
Restoration Checklist
Eat Lots of Meats such as meatballs,
Eliminate househould items containing
strip steak, pork chops, and filet

mignon.
Go nuts with nuts such as cashews,

walnuts and almonds.
Seafood items like crab, lobster, shrimp
BPAs, phthalates, and parabens that can

be found in products such as cologne,
cleaning supplies and toiletries.
Get those healthy fats with tasty

avocados and olives.
and oysters are high in essential

minerals like Zinc and Magnesium.
Eat Poultry items such as turkey,
Cheat your way to higher testosterone
Eat Lots of fruits like watermelon,
with some delicious dark chocolate

(remember must be 70% or more
Cocoa)
Limit Estrogen Increasing Foods such as

soy based products that can make you
more feminine.
Eat foods that are rich in Vitamins A and

D such as cantaloupe, eggs, potatoes,
milk, salmon and mushrooms.
Enjoy a side of mouth watering beans
chicken and duck.
bananas, blueberries and strawberries.
Feel like a Big League baseball player

snacking on sunflower seeds.
Avoid unnecessary stressors and

consistently get a minimum of 7 hours
(or more) of sleep.
Increase your Essential Fatty Acid

Intake with supplements like (Biotrust)
Walk or jog daily and do more
such as black, pinto, lentils, and lima.
Momma and Popeye knew best when

they said to buy yourself some broccoli,
cabbage, asparagus, spinach and
cauliflower.
compound exercises like squats, pushups and chin-ups.

STOP snacking on vending machine

items and other foods that are LOADED
with sugar.
74
Conclusion
Now you have everything you need to start boosting your testosterone naturally and
avoid expensive and unnecessary doctors appointments. Now you know that there is
no real reason to take all of these crazy injections that can be harmful to your long-term
health.
You can now take charge of your life and gain the confidence, energy, strength and
vitally you have been missing. All you need to do is start eating more of the superfoods
that are found in this book today!
We know you enjoyed this book as much as we did, when it came to writing it. Now it is
time to take action and see the results for yourself!
Yours in Health!
Mike Westerdal (Signature)
Anthony Alayon (Signature)
75
About The Authors

Mike Westerdal, RKC
Sports Nutritionist
Mike Westerdal is a sports
nurtionist, personal trainer, russian
kettlebell instructor and founder of
CriticalBench.com a fitness publishing
company that helps half a million
people per month achieve their
strength & health goals.
With a background in sports training,
powerlifting and muscle building Mike
has been researching testosterone
boosting foods to delay the onset of
andropuase.
Connect With Mike:
Mikes Gifts For You: http://www.freemusclegifts.com/72hours.htm
Industry Leading Solutions: http://www.criticalbench.com/products/
Critical Bench Facebook Fan Page: http://www.facebook.com/criticalbench
Critical Bench YouTube: http://www.youtube.com/criticalbench
76
Anthony Alayon, CFT and HKC

Certified Sports Nutritionist
Anthony Alayon is a Certified Sports
Nutritionist, Certified Personal Trainer and
Hardstyle Kettlebell Certified. He has over
12 years of experience in the fitness industry
and his work has been featured on popular
media outlets such as Natural Muscle
Magazine, Bliss Magazine, Bodybuilding.
About.com (A New York Times Company),
Bodybuilding.com, Labrada Nutrition,
CriticalBench.com and HugoRivera.net.
Anthony is the Co-Creator of The Fat
Extinction System and University of Abs.
He specializes in creating diets that are not
only nutritious, but help to lose fat and build
muscle.
His programs have helped thousands worldwide including average working mothers
and fathers, all the way down to professional athletes. Anthony currently lives in
Tampa, Florida and is engaged to his lovely fianc, Jacqueline.
To connect with Anthony personally, you can like him on Facebook by going to
www.facebook.com/anthonyalayonfans
To get weekly fat loss and muscle building advice, subscribe to Anthonys YouTube
Channel Today at www.youtube.com/fatextinction
To learn more about his programs, visit his web site at www.FatExtinction.com
77

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24 Hour

Less muscle mass and strength

One thing about working out and

Blood-borne diseases such as HIV and AIDS

Hormone Replacement Therapy (HRT)

Decreased sex drive

transdermal application of progesterone did not have any significant effects on

Interaction with blood thinners

Limit Estrogen Increasing Foods

Foods That Increase

Quick Tip While Snacking

as trace amounts of copper and manganese. Saturated fat increases testosterone

and turnip greens, it falls in the dark

#25 Radish Daikon

talk about the unjustified bad reputation of

#10 Olive Oil

it with pears or other fruits, mix it

Herbs and Seeds

#11: Pumpkin Seeds

veggies that are in this book. This is

#4: Chick Peas

Do This Instead to Increase

Avoid These Things as They Decrease Your Testosterone Levels

Candles especially the scented variety may not set the

Eliminate househould items containing

strip steak, pork chops, and filet

Go nuts with nuts such as cashews,

Seafood items like crab, lobster, shrimp

BPAs, phthalates, and parabens that can

Get those healthy fats with tasty

and oysters are high in essential

Eat Poultry items such as turkey,

Cheat your way to higher testosterone

Eat Lots of fruits like watermelon,

with some delicious dark chocolate

Limit Estrogen Increasing Foods such as

Eat foods that are rich in Vitamins A and

Enjoy a side of mouth watering beans

chicken and duck.

bananas, blueberries and strawberries.

Feel like a Big League baseball player

Avoid unnecessary stressors and

Increase your Essential Fatty Acid

Walk or jog daily and do more

such as black, pinto, lentils, and lima.

Momma and Popeye knew best when

compound exercises like squats, pushups and chin-ups.

STOP snacking on vending machine

Mike Westerdal (Signature)

Anthony Alayon (Signature)

About The Authors

Anthony Alayon, CFT and HKC

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