This morning I got up at 5am, went downstairs, made coffee, drank water, then made a shake with Man Greens in it, read for 45 minutes, then headed to the gym.
I got all of my vegetable and herb servings in 6 seconds. On top of that, I lowered my cortisol levels, boosted my testosterone levels, and increased the nitric oxide helping blood flow throughout my body.
The rest of the day has been busy, I’ve been going non-stop, and non-stop is how one should live. We shouldn’t have sick days or periods of exhaustion and illness.
We, as men, should be in constant motion, achieving and earning and winning, not just for ourselves, but for our families.
I love greens supplements and have for years.
Within the past year, however, I began to notice that every one of the greens supplements I was using had ingredients that increased estrogen. Whether it was mint, flax, alfalfa, green tea, or another estrogenic ingredient, they all had them.
I’m a guy, I want high testosterone levels, not high estrogen levels.
The only thing I could figure to do was to just stop taking greens. Over a year went by and I missed my greens, though I didn’t miss the increased estrogen levels.
Then, I began doing more research about greens.
It wasn’t just that they all contain estrogenic ingredients, but most of them hide behind proprietary blends, allowing them to mask the amounts of each ingredient they put into their supplement.
Others use lies to pitch dead probiotics in their supplements, or useless enzymes that do nothing, and the biggest myth of all, the alkalizing the ph levels myth, something that diet actually doesn’t influence (learn more here).
I like greens, in theory, and I missed taking them every day. I don’t have enough time to get a full load of greens in my diet.
Nor do most men.
We rise early and work late. We place a lot of demand and pressure on our bodies with both physical and mental stress, and staying healthy is necessary so we can provide and protect those around us, and so we can achieve what we want to achieve.
We shouldn’t have to sacrifice our health just because we lack time to prep a variety of ingredients into 3-4 meals a day.
I Need Greens, So Instead of Complaining About the Flaws of the Industry, I Created My Own
The most powerful thing about a good greens powder is that they contain ingredients that we just don’t eat enough of, nor would we want to.
Instead of using lies to market an aspect of a product, I just included 9 of the most important veggies and herbs for your health, your libido, your testosterone levels, and energy levels.
It doesn’t get any better.
Take these 3 ingredients that are included in Man Greens at their FULL amount that help with depression, energy, reducing cancer cells and inflammation, as well as blood pressure and heart health.
TURMERIC: CAN REDUCE DEPRESSION, INFLAMMATION, AND PAIN
Turmeric is rich with antioxidants and anti-inflammatory properties that can reduce and inhibit pain, depression, and other problems related to inflammation.
Other benefits of turmeric:
- Slow progression of some forms of cancer
- Reduce age-related cognitive decline
- Reduce risk of diabetes
- Reduce lipid levels and plaque build up and promote cardiovascular health
SPINACH: FILLED WITH VITAMINS, MINERALS, AND ANTIOXIDANTS.
People who eat several servings of vegetables live longer and healthier lives. Spinach is more than just a ‘good for you’ leafy green, however, as it’s packed full of testosterone boosting apigenin, as well as a great source of magnesium, which has been shown in multiple studies to increase free testosterone, one study found an increase of 24%.
Spinach is also filled with vitamin E and nitritines, the latter helping increase nitric oxide in the body, helping with bloodflow and circulation, as well as choline, which is very important for both testosterone and sexual function, on top of that spinach is packed with antioxidants.
MORINGA OLEIFERAL: MAINTAINS HEALTH, REDUCES BLOOD PRESSURE AND IMPROVES HEART HEALTH.
Very high in potassium, calcium, vitamin A, protein, and vitamin C, moringa is a powerful tree that has been used in India for centuries to maintain health and energy. It contains all of the potent antioxidants you need to maintain and repair cells, to stay healthy and vibrant.
It’s a multivitamin on its own and a necessary addition to a good greens supplement.
MAN GREENS: THE ONLY GREENS POWDER FOR MEN
Men need greens, we need high testosterone levels, something that society is hell-bent on removing. We need strong libido, because what’s life without a healthy sex drive?
We need more energy, vitality, and vigor.
For those of us who are ambitious, these things help us achieve our goals, and Man Greens is specifically formulated for such men.
I made Man Greens for me.
I wanted to increase my testosterone levels daily, to lower my cortisol levels and block aromatase from converting testosterone into estrogen.
I wanted more energy and to get vitamins and minerals in my diet without having to cook a boatload of food that doesn’t taste good.
I wanted things like Moringa, that’s nearly impossible to get in the right amounts unless one supplements, or beet root, something that I won’t get enough of if I’m not supplementing.
Not to mention ashwagandha – that tastes horrible but lowers cortisol by 33% and increases testosterone by 17% – and Icariin, a main ingredient in Horny Goat Weed that Viagra tried to patent because it’s so powerful.
And, I did it.
If you’re like me, and you want higher testosterone levels, quickly. If you want to regulate your stress hormones, stay healthy, strong, and have the vigor you did in your teens, get Man Greens today.
Want to know what the best greens supplement for men is? It’s not the one you’re using right now, I can tell you that…
It’s well known that people who eat more fruits and vegetables live longer, healthier lives.
Study after study proves this. It’s men, primarily, who don’t get enough of them, and busy men like yourself, who don’t have the time to prepare greens and end up not getting enough of the nutrients within them.
These nutrients not only help you have more energy, keep you healthy so you can work harder and longer, but they help boost libido and in some cases help you increase testosterone by blocking estrogen and cortisol and helping with the health of your cells and other hormones.
This is why the greens industry is growing rapidly, and it’s a great thing, in theory, that more men are getting enough greens through these wonderful concoctions.
There is, however, one very big problem:
99.9% of Greens Powders Increase Estrogen in Men
If you have a greens supplement, I highly suggest you take a look at the ingredients that are to come.
The vast majority of greens powders contain one or all of them, even the ‘good ones’, the ones not hiding behind ‘proprietary blends’, which allows them to have less than 1% of the amount of an ingredient necessary to see the benefits, but still have them on the label for marketing purposes.
Here we go…
FLAXSEED OR OIL
Flax and flax products (seeds, oils) are incredibly popular and marketed as a health supplement in their own right, which has lead to supplement companies including them in greens supplements because of the market awareness of the customer base. The problem, obviously, is that flax increases estrogen maybe more than any other food.
Flax are very dense in compounds called “lignans”. Lignans aren’t only estrogenic, but some studies have shown that they reduce overall and free testosterone levels. Lignans increase SHBG (sex hormone binding globulin) which binds “free testosterone” rendering it useless, unable to move freely throughout the body and do what testosterone does (repairs tissue, among other things).
In an Indian study, researchers gave 3 groups of rats different amounts of green tea. They had a mild dosage, moderate dosage, and a high dosage. There have been other studies done on the effects of green tea on the testosterone levels of rats, but this one was the most interesting.
The findings were pretty incredible. The three groups saw declines in testosterone levels being greater with each increase in dosage: -25% in the mild group, -60% in the moderate group, and -78% in the high group.
Try Man Greens, the ONLY Greens Supplement Formulated for Male Performance
The claims that greens companies use with mint is that it can help with sleep quality (borderline at best), indigestion, and cramps. What they don’t tell you is that, while more research is needed, mint appears to lower testosterone levels, reducing total testosterone levels by a whopping 53% in one study done on rats, and free testosterone levels by an incredible 30% in a study with women.
We talked about the lignans in Flaxseeds as one of the forms of phytoestrogens, well, alfalfa has another form of phytoestrogen called coumestans. Having the highest concentration of coumestans makes alfalfa highly estrogenic, yet you’ll find it in a myriad of different greens supplements.
Again, it’s all about market awareness. Like Flaxseeds people think that Alfalfa is great for you, ignorant of the estrogenic properties and the fact that there are other things that provide greater benefits that don’t have the phytoestrogens that alfalfa has (like spirulina).
What To Do Instead?
To get enough greens by cooking them, you’re going to spend around an hour a day preparing and 30-45 minutes a day eating.
Or, you can use Man Greens.
Not only does Man Greens NOT have any estrogenic ingredients, but it has ingredients that block estrogen, lower cortisol (your stress hormone that lowers your testosterone levels), and a special formula of herbs that have been proven to increase your testosterone levels.
No proprietary blends.
Full bioavailable amounts of important ingredients.
Great orange flavor.
Only 1 scoop needed per day to reach your daily amount of greens and to increase your testosterone levels by almost 540%.
- Turner J, Agatonovic-Kustrin S, Glass B. Molecular aspects of phytoestrogen selective binding at estrogen receptors. J Pharm Sci. 2007;96(8):1879-1885.
- Lignans Thompson L, Robb P, Serraino M, Cheung F. Mammalian lignan production from various foods. Nutr Cancer. 1991;16(1):43-52.
- Denis L, Morton M, Griffiths K. Diet and its preventive role in prostatic disease. Eur Urol. 1999;35(5-6):377-387.
- Akdogan M, Ozguner M, Kocak A, Oncu M, Cicek E. Effects of peppermint teas on plasma testosterone, follicle-stimulating hormone, and luteinizing hormone levels and testicular tissue in rats. Urology. 2004;64(2):394-398.
- Spearmint herbal tea has significant anti‐androgen effects in polycystic ovarian syndrome. a randomized controlled trial. Online Library. http://onlinelibrary.wiley.com/doi/10.1002/ptr.2900/abstract. Accessed February 3, 2017.
Why should you opt for a natural testosterone booster? Is there even such thing as a natural testosterone booster? Or, if your testosterone levels aren’t thriving or through the roof, why wouldn’t you just get hormone replacement therapy? It’s a simple, easy way to get and maintain high testosterone levels for the rest of your life.
That’s the problem: it’s easy.
It’s also insanely expensive, it makes you dependent on monthly injections to produce testosterone for the rest of your life, and it stops your body from producing testosterone altogether.
If you just can’t produce testosterone at all, then have at it. If you’re in your 50’s and 60’s and so forth, then maybe it’s a good thing.
First, however, you should cut body fat down below 15% as estrogen is stored in body fat, if you don’t give it a place to reside it will dramatically increase your testosterone levels and lower your estrogen levels. You should also focus on sleep. Getting 7-8 hours a night of quality REM sleep will improve your testosterone levels. You produce the vast majority if your testosterone at night. If you’re not sleeping properly you’re not giving your body a chance to actually produce the hormone.
You should be active, workout, eat right, obviously follow the Man Diet, take these natural testosterone boosters below in supplement form or the natural options I give you, and you will see your testosterone levels rise.
- Vitamin D3 supplementation at 3332IU/day for year raises testosterone by 25.2% (I recommend up to 8,000 IU, especially in winter months).
Vitamin D is called the sunshine vitamin because we get a lot of it from the sun. However, vitamin D isn’t actually a vitamin, but a hormone that regulates bodily functions including growth, hormone secretion, sexual function, and fertility.
This study found that healthy males who take 3332 IU’s of D daily for a year end up having an incredible 25.2% more testosterone compared to the placebo group.
This study found that men who have sufficient vitamin D levels have higher testosterone levels and lower SHBG. That’s doubly important as vitamin d ‘free’s up’ your testosterone by unbinding it from protein, allowing it to flow throughout your body and do what testosterone does.
Free testosterone is believed to be more important than overall testosterone, and because vitamin d ‘unbinds’ your testosterone while also increasing your free T, it’s as good a natural testosterone booster as there is.
Natural Sources: Fish and Eggs.
Read: How to Lower Estrogen in Men
- Magnesium reduces SHBG which in turn raises free-testosterone by 24%.
In this study, a gram of magnesium was able to increase free testosterone by 24%.
As a note: magnesium evaporates out of the body through sweat. The more you sweat, the more you need. It’s also estimated that around 70% of Americans are deficient in magnesium. Magnesium will only help you increase testosterone if you’re deficient, but that’s likely the case, especially if you’re active.
If you’re supplementing, take around 1-2 grams a day, as the daily recommended values seem to be low.
Natural sources: Raw cacao, Himalayan pink salt, meat (eat animals!)
Read: A List of Chemicals That Increase Estrogen In Men
- 6-10mg/day of Boron increases free-testosterone by ~28%/lowers SHBG.
Boron is one of the most impressive and inexpensive testosterone boosters on the planet. Yet, it exists very rarely in vitamins and is especially rare in ‘testosterone boosters’.
In this study, for example, researchers gave eight male subjects 10mg of boron every morning for 7 straight days. After one week of supplementation the subjects had their blood tests compared from day 1 to day 7 and this is the incredible result of that comparison:
- 28% increase in free testosterone
- 39% decrease in free estrogen levels
- 10% increase in DHT
That is absolutely incredible. If you’re not supplementing with boron, you don’t necessarily have to start. There are effective ways to get this rare mineral through natural sources (check below).Natural sources: Brazil nuts, honey, raisins.
Follow the Man Diet!
13 Most PowerfulTestosterone Booster Foods on Planet Earth
Testosterone Diet for Men (How to Create Your Own Meal Plan)
In the world of naturally boosting testosterone, most of the attention is falsely given to magical supplements that promise 400% increases in testosterone levels but can’t deliver. If you’re trying to naturally increase your testosterone levels, the focus should be your body fat (get under 15%) and your sleep (get at least 7 hours of good sleep), but there are testosterone booster foods that should get more attention than those expensive supplements.
What follows is a list of testosterone booster foods that should be a staple of your diet. None of them are expensive. All of them are available at your local grocery store, but most men aren’t aware of the fact that they are testosterone booster foods by either helping us produce more testosterone naturally, lower cortisol which is necessary for testosterone production, or block aromatase which is a precursor to estrogen, also a testosterone inhibitor.
Add these testosterone booster foods to your pantry or fridge and make sure you’re consuming each of them daily.
Coffee is an interesting one because it also increases cortisol levels. Cortisol, of course, opposes testosterone, so you don’t want high cortisol levels. That said, coffee has been shown in numerous studies to naturally increase testosterone levels in men, especially before a workout.
To add to that, a cortisol rise in the morning isn’t necessarily a bad that, as your body will counteract the cortisol level at night, helping you produce more melatonin and get a better sleep.
For example, this study showed that 4 mg/kg of caffeine taken an hour before exercise increased testosterone levels by 12% in comparison the placebo.
How does coffee increase testosterone if it also increases cortisol? The theory – or a possible explanation – is that coffee inhibits the PDE-4 enzyme, which breaks down cyclic adenosine monophosphate (cAMP), a messenger between cells and hormones, thus, higher cAMP levels in cells may increase testosterone levels.
Much in the same way zinc blocks aromatase, preventing the conversion of testosterone to estrogen, coffee may prevent the breakdown of cAMP, which may be the reason studies show increases in testosterone even alongside increases in cortisol due to coffee intake.
On a side note, drink more coffee, not tea, especially green tea, as it increases estrogen levels in men.
I was on the low carb side for years, always seeing the benefits of fats for testosterone (though at a certain point those benefits stop yielding returns, which is why you want to cap your daily fat intake at around 30-40% of your daily calories coming from dietary fat), while seeing carbohydrates as bad, as being responsible for people being fat.
The truth is that both carbohydrates, fats, and proteins, are all necessary for testosterone production.
The right carbohydrates are great testosterone booster foods because of how they suppress cortisol. Forget about the caffeine example above, if your cortisol levels are high, your testosterone levels are low or at the very least, impeded.
One of the ways we measure testosterone is in relation to cortisol. Carbs suppress cortisol levels, allowing your testosterone levels to thrive. If you’ve ever eaten a bunch of them, you’ll experience fatigue and sleepiness afterward as well, which makes potatoes a great addition to your dinner.
Lower cortisol, don’t contain gluten, packed with minerals that help T production.
- Nuts (Brazil and Macadamia only)
Saturated and monounsaturated (MUFAs) fats are ideal for testosterone production, while polyunsaturated (PUFAs) and trans fats aren’t. Most nuts are comprised primarily of PUFAs, but the make up of both Brazil and Macadamia nuts, with their high saturated fat content, make them perfect testosterone booster snacks.
On top of the saturated fat content, Brazil nuts also are very high in selenium, which has been shown to increase testosterone levels in men, as well as zync and boron, both of which have been shown to increase testosterone in men.
Avoid most other nuts.
Eggs contain almost a perfect breakdown of amino acids for human consumption. They’re one of the best foods and protein sources you can possibly consume. Their fat make up is also pretty close to ideal with 38% saturated fats, 44% monounsaturated fats, and only 18% polyunsaturated fats.
Eat eggs. They’re also filled with vitamins and nutrients making them one of the most perfect foods you can consume as a human.
For those worried about cholesterol, read this article that will put your mind at ease – second, cholesterol is THE building block of testosterone, so don’t listen to people that tell men to stop eating so much cholesterol.
Truth about cholesterol (article)
Raw cacao is rich in antioxidants, that protect cells and hormones, as well as minerals like iron and magnesium. Not only is cacao good for your testosterone levels, acting like a natural mineral vitamin, it’s great for clarity, focus, and energy.
- Animals (beef, bison, elk, venison)
Red meat, along with eggs, is probably the most complete and beneficial food source for humans. Numerous studies have shown that saturated fats are idea for testosterone production (1). You also need protein to maintain a good body composition, lean and muscular, as fat holds estrogen in men.
This makes meat ideal, but there’s more to meat than the proteins and fats. Meat can also contain high amounts of bioavailable zinc (lamb and veal), and carnitine.
Carnitine is important for the brain, but also possibly for your testosterone levels as it increases the density of androgen receptors that help your body actually use the hormones it produces more effectively.
- Olive oil (raw shot)
Cooked heated olive oil and room temperature, raw olive oil are two different animals. Don’t actually cook your food with olive oil, but by all means take a shot of it in the morning and at night for a very reliable boost in testosterone.
In one Moroccan study men had extra virgin olive oil as their main source of fat leading to testosterone increases of 19.9% and 17.4%. Not bad. It’s likely due to the fact that olive oil is an anti-inflammatory, high in antioxidants, and has a great fat ratio for testosterone production of 73% MUFAs, 14% SFAs, 13% PUFAs.
Again, take it as a shot, use coconut or avocado oil or butter as your cooking fat.
Like olive oil, avocados have almost a perfect fat ratio for testosterone production with 71% monounsaturated fats, 16% saturated fats, and only 13% polyunsaturated fats.
Having an avocado helps you quickly get to the 30%-40% of your calories coming from the right kinds of fats for testosterone production.
- White button mushrooms
Polysaccharides, which have been found to block aromatase, which is an enzyme that converts testosterone into estrogen, are abundant in white button mushrooms.
At the beginning of the article I mentioned that testosterone booster foods either help with testosterone production through their fat content, lower cortisol, or block the aromatase enzyme that converts testosterone into estrogen. White button mushrooms is high on the list for estrogen-blocking foods that you should eat a lot of.
Raisins are very high in both resveratrol and boron, both of which have been shown to increase testosterone levels in men in multiple studies.
I don’t even like raisins, but I include them in a fruit and yogurt bowl that I have every second day along with blueberries (which are also on this list next).
Antioxidants protect cells, reduce inflammation and oxidative damage that takes place in your body. While blueberries aren’t a typical ‘testosterone booster food’ in the sense that they’re not packed with the right fats and they don’t block estrogen, the insanely high antioxidant content in blueberries should result in increased testosterone production along with the protection of the testosterone molecule.
Let’s not forget, they’re also a great carbohydrate, which lowers cortisol. A cup or two of blueberries per day with any meal, or in a shake, is highly recommended for your testosterone levels, but also your overall health.
- Coconut oil
Coconut oil is very high in saturated fats – which are, again, ideal for testosterone production, so brush off any claim that you shouldn’t eat saturated fats – and has also been shown to boost testosterone (study).
Finally, oysters, which are essentially a natural multivitamin as they’re packed with magnesium, zinc, selenium, vitamin d (which free’s up testosterone from being bound to a protein so it can do what testosterone does), and copper, all minerals that have been shown to increase testosterone levels in men.
On top of that, oysters have high quality protein and amino acid content.
They’ve been known as an aphrodisiac throughout history, and we’re now seeing why. They’re one of the most potent testosterone booster foods you can find.
What to Do Next
If you want a full list of foods that are testosterone boosters, but also a diet to help you naturally increase your testosterone levels, training tips and best practices, how to clean out your house of chemical estrogens, and a fool-proof plan to optimize your testosterone levels in 3 weeks, pick up a FREE copy of my new book, the Man Diet (grab your copy here).
Non Linked Studies:
Volek J, Kramer W. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology. http://jap.physiology.org/content/82/1/49. Accessed February 12, 2017.
Forget about what typically comes up from Google searches about boosting testosterone naturally for men, or ‘how to boost testosterone‘, or ‘how to eat to boost testosterone‘, or even, ‘testosterone diet for men‘. Most of the content will focus on a gimmick, a quick fix, a pill, powder, or potion, that may temporarily improve your testosterone levels but won’t have the sustained, permanent effect on your testosterone levels that you want.
The goal should be to naturally increase testosterone forever, not for a minute or a moment. And if you’re going to produce high testosterone levels, it will start with your lifestyle, your training, and maybe even more importantly, with your diet.
In the Man Diet – my best-selling book that you can get a free copy of here – I go into greater detail about how to boost testosterone from a diet, training, and lifestyle perspective. You come out with a full plan that will help you create optimal testosterone levels. In this article, we’ll focus on diet, using me as an example, but also giving you all the resources you need to create a good meal plan that will help you increase your testosterone levels.
A Couple Rules Re: Testosterone
1. There are foods that increase estrogen in men.
You have to eat foods that help with your testosterone levels, not foods that hurt them. There are a number of foods that increase estrogen that you just shouldn’t consume, things like flax and soy, mint, black licorice, alfalfa, and others. Foods that increase estrogen, just like plastics and toothpaste and deodorants and soaps, that contain chemicals that increase estrogen in men, should be avoided.
2. If you’re over 14% body fat, cut fat first.
This will mean cutting calories. It will also mean increasing your protein intake while you’re cutting fat. So why is cutting fat so important? Well, you quite literally cannot have thriving testosterone levels if you’re fat.
Estrogen hides in a man’s body fat and that’s where our bodies turn testosterone into estrogen (not something we want to do). That’s where our body converts testosterone to estrogen, a process we do not want to happen. So first and foremost, cut body fat.
3. Cycle your cut to avoid a cortisol increase.
It’s better to dramatically cut calories for a week or two, then get back to a maintenance, than to stay at a caloric deficit (where you’re burning more calories than you’re consuming). For a few reasons…
For one, by getting back to a maintenance every couple of weeks, you keep your metabolism healthy. Second, by getting to a caloric maintenance every couple of weeks, you avoid a cortisol rise that can occur with prolonged starvation – which is essentially what a caloric deficit is.
Cortisol is a real enemy of testosterone. We want to do everything we can to lower our cortisol levels and to keep them in check. Part of this is consuming the right amount of carbs (up to 45% of your calories should come from carbs – 35-45% range).
Another thing you can do to lower your cortisol levels is to get a good sleep, and I’ve written and article here all about How to Increase Testosterone in Men (Starting With Sleep) that will help a lot.
Finally, from a supplement aspect, there’s one primary thing you can do that’ll help, and that’s a supplement I created that’s a double-dose of Organic Ashwagandha (which has been shown to lower cortisol by 27%). This isn’t some magic, synthetic supplement. It’s just a herb that tastes horrible, so it’s not nice to eat, plus it’s hard to find.
Learn More About Ashwagandha in this Article.
4. Calculate your TDEE (Today Daily Energy Expenditure)
Your TDEE is your today daily energy expenditure. It’s not 100% exact, but it’s close. And what you’re after is close. If you’re not trying to cut fat, eat your TDEE. If you need to cut fat, eat about 500 calories less than your TDEE. This is the simple part because I have a calculator here for you to figure this stuff out. Just plug your info in and get the number below.
5. Find the Food.
The next part is finding the right food. We’ll use my day as an example day. I like starting light and ending heavy. I also workout in the morning, then have the shake. The end meal just knocks me out for sleep time, plus it gets the majority of the calories in there.
You won’t find ingredients that increase estrogen. You will find animals, fruits, and vegetables. When you first start a meal plan, make 1 or 2 days, then alternatives for each protein type and carb and fat. Keep it simple. As you get used to eating this way, you’ll be able to intuitively know how much to eat and it will get a lot easier.
At the begining, however, do the work.
My Meals Today
Goal: 2,900 calories
Goal Macros: 35% of calories from carbs, 35% of calories from fat, 30% of calories from protein.
Actual: carbs 298 grams (38%), fats 119 grams (34%), protein (28%)
Meal 1: Shake
- 2 cup Pineapple
- 2 Bananas
- 2 Cups Coconut Milk
- 1 Cup Fresh Orange Juice (not concentrate)
- 1 scoop Protein Powder
- Pineapple and oranges both block aromatase which is the precursor to estrogen.
- Other Options:
- Blueberries, raspberries, blackberries, apples, water
Meal 2: Chicken Salad
- 1 Cup Chicken (shredded)
- 1 Cup Spinach
- 2 Medium Tomatoes
- 2 Cups Carrots
- 2 Stalks Celery (good for libido)
- Add olive oil and mix.
Meal 3: Steak + Potatoes
- Steak 12 ounces
- 1 Potato Baked
- 2 Large Hardboiled Eggs
- 1/2 avocado
Alternatives: Game meat (preferable), Brazil nuts.
Adding More Meals
Sometimes I’ll make it 3 meals and a shake, other times, just 2 meals and a shake. You can make your meal plan however you like it. But it’ll take time. That’s why I prefer to have two meals and a shake.
And that shake, sometimes I’ll train on an empty stomach, other times I’ll have half of the shake before the workout and half after.
The key components are your macros, understanding your TDEE (how much you energy you expend in a day), and your goal. Meal plans help because more often than not we don’t actually know what we should eat or how much we should eat.
As you can also see, creating a good meal plan that has the right foods (which you’ll learn after reading the Man Diet) takes time, and time is money. Though it is worth it, 100%, especially if you’re trying to cut fat, it takes a heck of a lot of time.
So, if you want to get the most from your training, your hormones, and if you want to visibly see results in the mirror, I can set you up with a custom meal plan that fits your schedule and your goals, just click here to learn more about how to work with me and my team to get a custom meal plan that you’ll actually stick to.
Haven’t you ever wished for a super-supplement?
One that contained essentially everything you needed to function optimally as a man, and could even make up for deficiencies in your diet?
Well, I’ve got one for you to check out—It’s called Athletic Greens and its claim to fame is that it’s a “complete supplement.” Basically, it’s a micronutrient-based supplement that packs a freaking powerful punch. And the benefits of just drinking one glass a day are pretty impressive.
Here are five of the top reasons why you should incorporate Athletic Greens into a consistently healthy lifestyle.
You already knew I couldn’t talk about the benefits of Athletic Greens without talking about its testosterone enhancing benefits.
Testosterone manages and boosts sex drive, helps you pack on slabs of muscle mass, strengthens bone mass, increases fat burning, cultivates confidence, makes you a risk taker, and well, the list goes on and on. And proper testosterone regulation is key for men like you to have the balanced, healthy, masculine lifestyle that you want and work for.
Athletic Greens works to support and even surge testosterone production and efficiency because it improves micronutrient deficiencies that most guys are missing out on like magnesium, zinc, and vitamin D. Plus, with the added micronutrient help, you’ll reduce stress hormone that ruins testosterone levels and even get a better night’s sleep as a result – which will send your T-count through the roof.
Higher testosterone levels enable a man to have victory in every area of life, and chugging an athletic greens supplement is a powerful way to get there.
We all know what it’s like to feel depleted of energy.
Working hard, working out, chasing the kids around the house… If you’re like most hardworking men are spent by the time 6pm rolls around… Maybe even sooner.
The problem is that without energy, we can’t accomplish what we need to get done for our families, our neighbors and ourselves. And here’s the kicker… The world doesn’t slow down for you just because you’re tired. It keeps spinning and the same speed it’s always spun.
Like I’ve mentioned many times on this site before, intense training, solid nutrition, and sleep are all crucial for high energy levels. But sometimes, when the breaks are beating the boys you need something else to pick you up… Which is where Athletic Greens come in.
Athletic Greens improves energy by supplying you with 75 vitamins, minerals, and whole food source ingredients. Think about it, that’s 75 energy boosting essentials that you won’t miss out on with just a simple serving of this powerful supplement. Plus the diversity of ingredients can prepare you for whatever unique and diverse challenges you’ll face on any given day. So basically, if you want to win the day, it’ll do you some good to down some greens, first.
Nobody has found the legendary fountain of youth yet, but that hasn’t stopped many of us from doing all we can to extend youthfulness and strength as far as possible… I mean which one of us guys wouldn’t want to feel like we’re as strong as ever – even if we’re in our 40’s or older.
Imagine: More energy. More drive. More virility to take on any challenge…. Guys, the closest answer is practically at your fingertips… Athletic Greens.
Medical advances are helping people live longer than previous generations thought possible. But the question you have to ask yourself is do you just want to live longer, or do you want to live better?
Athletic Greens works overtime to help slow the aging process. A whopping 29 of its 75 ingredients are antioxidants—a nutrient that helps fight radical molecules in your body that accelerate disease, cell damage, and aging. Sure, Athletic Greens can’t keep the calendar pages from flipping, but they’ll keep you feeling younger and stronger while they do.
Improves Gut Health
Gut health has become all the rage in the last few years… And rightfully so.
Because a well-regulated, well-enhanced gut is essential to living a better quality of life as a man. See, when your gut health is all out of whack, your cortisol levels increase, which in turn causes your testosterone levels to plummet. Plus, it’ll leave a breach in your immune system making it more likely that you’ll be sidelined with sickness when you simply can’t afford to be sick.
Which is one more reason why Athletic Greens can be a big help to you. It carries both pre- and probiotics to make sure your insides are full of healthy bacteria that keeps digestive system, immune system and anabolic hormones, functioning at their best.
But the benefits of this supplement for men don’t stop there: It boosts and streamlines digestion, ups the absorption of nutrients, and can even detox your liver through a variety of enzymes. Basically, Athletic Greens is an all-in-one for your gut—inside, and out.
Supports Immune System
Your immune system is your body’s first line of defense against the germs and illnesses floating around everywhere (and that your kids love to bring home from school).
A weak immune system makes you far more susceptible to being more adversely affected by even the mildest diseases and is essentially like opening up a can of worms for more serious ones.
Here’s the problem: Most of us don’t think much about our immune systems until we’re sick, but the truth is they’re working around the clock to keep us healthy and vital, often in ways we’re not even aware of. And sometimes it could use a little help getting the job done and keeping us going.
You already know where I’m going with this…
Athletic Greens helps to keep your immune system healthy so you don’t miss a beat. Twenty essential vitamins and minerals work together to boost, balance, and repair your immune andnervous systems. It’s all in the mircos, man.
Like I said at the beginning, this supplement is pretty impressive… In fact, I’d say it’s one of a kind.
So now what?
Simple… Try Athletic Greens out for yourself. Drink one serving each day on an empty stomach, and let it go to work.