UPDATE: APR 11, 2016

No supplements.
No salmon, not even wild caught.
No whey.
Eating Nitric Oxide (NO) rich foods (kale, beets, beet juice, pomegranate juice) every day.
Eating yogurt, chicken breast, and cod as source of protein.
Eating olive oil, walnuts, avocados as source of good fat.

Eating 0.7-1 gr of protein per lbs of body weight per day.
Eating 0.4-0.5 gr of protein per lbs of body weight per day.

And it works, it works very well.

I was reading this article today “52 Evidence-Based Ways to Increase Testosterone Levels Naturally” and at #24 there’s a list of foods that increase Testosterone:

Fats & Oils:

  • extra virgin olive oil
  • virgin argan oil
  • grass-fed butter
  • extra virgin coconut oil
  • avocado oil
  • animal-fats

Meats & Protein:

  • steak
  • epic bars
  • beef gelatin
  • eggs
  • grass-fed beef jerky
  • minced meat
  • organic bacon
  • oysters

Fruits & Vegetables:

  • potatoes
  • avocados
  • pomegranates
  • onions
  • garlic

Nuts & Snacks:

  • macadamia nuts
  • brazil nuts
  • raisins
  • raw cacao nibs
  • dark berries

Spices & Other:

  • coffee
  • parsley
  • ginger
  • real salt
  • white button mushrooms
  • baking soda
  • yogurt
  • blue cheese
  • sorghum

#25 there’s a list of foods to avoid:

  • Flaxseed products
  • Licorice
  • High-PUFA Vegetable Oils
  • Mint, Peppermint, Spearmint…
  • Soy Products
  • Trans-Fats
  • Alcohol
  • Green tea
  • High-PUFA nuts


UPDATED 3/1/2016

I will keep revising this document as I tweak my diet.  Currently this is what I eat, inspired by The ZONE diet:

  • ~2,400-2,600 3,000 – 3,500+ calories per day. Most of my calories are from whole foods, and >50% from good carbs.
  • 120-140 150-170 gr of protein (18% of calories, RDA is 10-35%); mostly fish, eggs, lean chicken/turkey, some pork, some beef, some egg whites. Some protein from legumes.
    I eat two whole eggs every other day, the days that I don’t workout. every day; 4 on the day I have a Big Date.
  • 60-80 100-130 gr of fat (28% of calories, RDA is 20-35%); mostly from nuts, avocados, oily fish and olive oil.
  • 350-400 500 gr of carb (54% of calories, RDA is 45-65%); mostly from vegetables like sweet potatoes, carrots, legumes (beans, peas, lentils); kale (for nitric oxide), beets (for nitric oxide), fresh fruit, and pomegranate juice (for nitric oxide); some very little whole grains (pasta, bread, brown rice, quinoa).
  • I try to balance my meals for fat/protein ratio, not so much for carbs.
    Carbs are skewed toward the last meal of the day, and also some healthy carb-only snacks in the afternoon and after dinner (fruits / veggies).
  • supplements: fish oil, D3, B3 (Niacin), L-Arginine, Pine Bark Extract in the morning, ZMA at night.

as of 2/6/2016 – revised 3/1/2016

Far from this being a scientific experiment, but this is my own direct experience, and so far I have come to the following conclusion:  when it comes to ED and sexual health, micronutrients are just as important, if not more important, then macronutrients:

  • A non balanced diet of macronutrient will slowly but steadily decrese sexual performance, to a point of collapse.
  • A diet poor in Nitric Oxide (NO) rich foods will slowly but steadily decrese sexual performance, to a point of collapse.
  • A combination of non-balanced diet and low in Nitric Oxide (NO) rich foods will slowly but steadily decrease sexual performance, to a point of collapse.

To reverse the above process:

  • Workout hard: resistance training with good volume of compound exercises (squats, deadlifts, bench press, overhead press, romanian deadlift, front squats, and accessory exercises). 3 times a week, ~60 minutes each time. Some bodyweight exercises the other days when possible, but not the day when I have a big date.
  • A macronutrients balanced diet:
    – 0.7-0.85 grams of Protein per lbs body weight per day
    – 0.4-0.65 grams of Fat per lbs body weight per day
    – the remainders calories to your TDEE in Carbs
  • A clean diet (macronutrients):
    – good sources of Protein: wild caught fish, organic meats and eggs, Greek yogurt, legumes
    – good sources of Fat: oily fish, lean meats, avocados, walnuts, macadamia nuts, pistachios, olive oil
    – good sources of Carbs: no table sugar, no refined flour, no potatoes (sweet potatoes are OK), no white rice (brown rice is OK). Sweet potatoes, carrots, fresh fruits,
  • A Nitric Oxide (NO) and micronutrient rich diet:
    – kale
    – baby spinach
    – arugola
    – romaine lettuce
    – beets
    – garlic
    – pomegranate juice
    – blueberries
    – raw cacao
    – nuts: walnuts, macadamia, pistachio
    – carrots, and carrot juice
    – sweet potatoes
    – fresh fruit: apples, oranges, watermelon, berries…
    – green leafy vegetables
    – any vegetables, possibly raw
  • A Omega-3 rich diet (and low Omega-6):
    – wild caught salmon and other wild caught oily fish
    – grass-fed beef, no more than 1 meal of red meat per week
    – organic eggs
    – nuts
    – chia seeds
    – hemp hearts
  • Supplements:
    – Omega-3
    – D3
    – B3 (Niacin)
    – L-Arginine
    – Pine Bark Extract
    – ZMA

All of the above is what works for me.


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