You mentioned in terms of some things to talk about to guys in terms of nutrition,
meals that can make men last longer in the bedroom. Do you want to talk about
that a little bit? And maybe also how you know about some of those things?
Yeah, so this is actually cool. There's a few ways to tackle this topic. For one, I think men,
testosterone is really important. It's the male sex hormone. It's involved in a feeling of well
being, body composition, but also libido, sex drive, performance. Today, we are exposed to
innumerable what are called endocrine disrupting compounds. A lot of these compounds are leached
into our food via plastic and nonstick coatings on pans and in the wrappers used to wrap fast food
and ultra processed foods. The first thing that I think that people should become really mindful
of... oh, also store register receipts are covered in a compound called Bisphenol A, which we know is
a potent endocrine disruptor. And these compounds in the body act like the hormone estrogen.
It's been known for a century at this point that these compounds whether we're talking about
Bisphenols, like BPA, phthalates, parabens... they're what are called Xeno estrogens – they act
like estrogen in the body. If you want to be more masculine, more manly, reduce your exposure to
plastic. Don't drink out of plastic. Don't reheat your food in plastic, avoid eating greasy foods,
fast foods for example, that are wrapped in plastic grease proof papers. Get rid of your
plastic in the kitchen like Tupperware. Don't store wet, salty, acidic fatty foods,
warm foods in plastic. Tupperware, nonstick pans, I would say get rid of those. Now when it comes
to optimizing testosterone via nutrition, we want to do our best to eliminate added sugar.
Now a little bit of added sugar these days is going to sneak in inevitably. That's one of
the major problems with added sugar is it's insidious nature in the modern food supply.
But studies show that one high sugar bolus, so giving subjects in a lab one high sugar meal,
that's 75 grams of sugar, led to a 25% drop in testosterone that persisted for two hours.
Sugar is not friends with testosterone once in your body. A little bit here and there fine,
whole fruit absolutely fine. But it's the added sugar, the sugar sweetened beverages that you
really want to eliminate if you want to maximize your levels of testosterone.
I guess the third thing that I would point out is that nitric oxide is a really important gas that
we create in our blood vessels. It's responsible for helping us maintain healthy blood pressure.
It also helps to boost blood flow. Viagra is a drug that works via the nitric oxide
pathway to increase blood flow to the penis. That's what leads to an erection.
Food provides nitrates which then get introduced via oral bacteria to a compound called nitrite
which then enters that nitric oxide pathway, boosts blood flow, lowers blood pressure. It's
one of the reasons why fruits and vegetables are well known to have a cardioprotective
effect. People who swish with Antiseptic Mouthwash are destroying the bacteria in their mouths
that play into this nitric oxide pathway that are crucial for reducing nitrate in our in our
produce, to nitrite. If you're routinely using mouthwash, Antiseptic Mouthwash, you're basically
negating the ability of your food to have a cardioprotective effect and you're hurting your
body's nitric oxide pathway. They've shown that people who frequently use an Antiseptic Mouthwash
have a 50% increased risk for developing type 2 diabetes and a doubling of risk for developing
hypertension. Both of which, by the way, are associated with erectile dysfunction. And erectile
dysfunction is a very early indicator, but seldom discussed, indicator of cardiovascular disease,
or sign of cardiovascular disease. You want to make sure to reduce your use, if not eliminating
it completely of Antiseptic Mouthwash. And you also want to increase your consumption of nitrate
containing vegetables. Dark leafy greens are incredible for boosting nitric oxide.
Arugula in particular, per calorie it has the highest concentration of nitrates. So
arugula salad for dinner, it's a great option. I think it takes about 90 minutes
for you to see an increase in nitric oxide after consuming it. You also want to chew your food
slowly because, again, we rely on oral bacteria to to synthesize these compounds. An arugula
salad with steak for dinner on date night, making sure that you're chewing slowly, great way to 90
minutes later boost sexual performance. Also beets – beet root powder is a popular supplement among
people who work out because it boosts nitric oxide, it increases the pump. Beets, another great
dinner option if you're looking to boost sexual performance.
Other compounds that play a role, CoQ10 can help recycle nitric oxide found abundantly in red
meat. I think red meat is a great food, as I've mentioned. Vitamin C foods that contain vitamin C,
so citrus, very sexy food. Oysters, loaded with zinc which can support testosterone synthesis.
And mollusks and crustaceans in general. Those are all I think
important tools. But you want to optimize for your testosterone levels, your hormone levels,
which is really important. And you also want to support these nutritional pathways that can
encourage optimal sexual performance. Awesome. There's a lot to do here. A
lot of things that you could work to optimize and help with testosterone. That's fantastic.