GROCERY LIST T BUILDING MEAL PLAN

Transcription

1 The 7-Day GROCERY LIST T BUILDING MEAL PLAN Craig Ballantyne, CTT

2 Introduction Exercising regularly, maintaining a healthy diet and limiting exposure to harmful testosterone-destroying substances are all essential components of becoming the absolute best man you can. The symptoms of Low-T can range from laziness to sexual dysfunction and in some cases, even death. Every man on the planet can benefit from naturally heightened testosterone levels; regardless of age, health or any other factor you can think of. Even if you are healthy and feel good, changing your habits to increase testosterone makes you feel great. Eating healthy is an important part of overall health and certainly plays a role in how much testosterone is produced by your body, but there are some foods that can supercharge your T-levels. Adding some (or all) of these foods to your regular diet is a surefire way to jumpstart testosterone production. When combined with exercise and avoidance of chemicals that actually destroy testosterone, eating the right foods has an immediate positive effect on your health and potentially waning testosterone levels. 20 Testosterone-Boosting Foods that Should Be On Your Shopping List As you read through the list below, keep in mind that only organic, all-natural varieties should be chosen to avoid consuming potentially testosterone-disrupting chemicals including growth hormones used in many beef cattle operations. Also, consider the packaging of these products. Many plastic containers, for instance, contain BPA a chemical that mimics the effects of estrogen in the male body. When shopping for canned goods, choose products in glass packaging or BPA-Free tin cans. 8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 2

3 1. Oysters For thousands of years, oysters have been considered an aphrodisiac in many societies and it seems that even these ancient people knew what they were talking about. Zinc is one of the most important elements to testosterone production and a 3 ounce serving of oysters contains 500% the recommended daily value of this mineral. Uncommon amino acids such as D-aspartic acid and N-methyl-D-aspartate are also found in oysters and studies have shown that these amino acids are always present in high concentrations in fertile men. 2. Olive Oil Olive oil is considered a good choice for general health as it promotes cardiovascular health and has a positive effect on testosterone production. Another key component of testosterone production is cholesterol. Olive oil actually helps the testes convert more cholesterol into testosterone. Increased efficiency equals higher T levels 3. Beans Beans are an excellent source of protein in fact, they contain more protein by weight than any other plant-based food but they are also loaded with zinc and iron. In addition to increasing testosterone levels directly, beans also contribute to overall health which in turn maximizes the effectiveness of testosterone production on a daily basis. 4. Nuts Zinc is also found in high concentrations in nuts (especially almonds, cashews, walnuts, pecans and peanuts). Nuts are also full of B vitamins, protein and essential minerals that support overall health and testosterone production. 5. Garlic Rather than boosting testosterone levels, garlic helps keep testosterone s natural enemy cortisol at bay. Your body releases cortisol to cope with excessive stress, but it also acts as a testosterone antagonist which can quickly deplete otherwise optimal T levels. Two substances, allicin and quercitin, inhibit cortisol production and metabolism indirectly booting testosterone levels as a result. 8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 3

4 6. Salmon Omega-3 fatty acids are abundant in salmon. Both Omega-3 and proteins found in salmon support testosterone production, but salmon s real claim to fame is the high level of vitamin D found in the meat. Researchers have determined that men consuming large amounts of vitamin D have significantly higher testosterone levels than those who do not. 7. Cruciferous Vegetables Cauliflower, broccoli, brussel sprouts, kale, cabbage and bok choy all contain indole-3-carbinol (ID3). This substance doesn t directly increase testosterone production; rather, it has been proven to reduce estrogen levels in men. Less estrogen means more efficient testosterone production and ID3 is hailed as one of the most effective anti-estrogen compounds found in nature. 8. Red Grapes One of testosterone s other enemies in the body (beside cortisol) is aromatase an enzyme that converts testosterone and other male hormones into estrogen. Aromatase is primarily found in fat tissue so the less body fat you have, the less aromatase floating around in our bloodstream. That said, resveratrol is a proven aromatase inhibitor and it is found in red grapes and related products (i.e. red wine). Consuming resveratrol helps boost testosterone levels by reducing the amount of T metabolized into estrogen by aromatase. 9. Eggs So many diet fads try to convince us that cholesterol is bad and that if we consume eggs we should limit ourselves to egg whites. This is wrong. Cholesterol is absolutely required to produce testosterone (it s the base ingredient) and egg yolks are full of pure, healthy cholesterol. Eggs also provide essential vitamins and minerals that support overall health and ultimately, increased testosterone production. 8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 4

5 10. Pumpkin Seeds Pumpkin seeds are full of vitamins and minerals including zinc, an essential component of efficient testosterone production that inhibits the conversion of testosterone into dihydrotestosterone (DHT). These seeds also contain Omega-3 fatty acids and tryptophan (a precursor to serotonin that regulates mood and helps promote a healthy sex drive). 11. Beef Lean beef provides protein, fatty acids and zinc as well as vitamin B12, selenium and other beneficial minerals. The problem with beef is that most commercially raised beef cattle in the United States are loaded with growth hormones that promote faster development and larger yields per animal. These hormones (bovine growth hormone especially) have xenoestrogenic effects on the male body. You should definitely eat beef, but shop for grass-fed organic products to maximize testosterone production. 12. Figs In addition to containing copious amounts of zinc, figs also provide manganese, iron, magnesium and potassium; all of which promote cardiovascular and muscular health that improve testosterone production efficiency. 13. Asparagus Full of potassium, folic acid and vitamin E, asparagus has been proven to boost testosterone levels. Vitamin E is especially prominent in T production and some studies also suggest that asparagus has several fat-loss properties as well. Remember, less fat means less aromatase and more testosterone. 14. Pineapple Pineapple is full of an enzyme called bromelain. Not only does bromelain naturally boost testosterone levels, but it also helps digest proteins more efficiently. Bananas are another excellent source of bromelain. 15. Coconut Oil Like olive oil, coconut oil boosts testosterone. In fact, some studies suggest that it works even better than olive oil, but in a different way. Coconut oil is full of saturated and complex fats that increase T production. The good news is that consuming both olive and coconut oil can seriously increase T levels quickly. 16. Citrus Citrus fruits are full of vitamins C and A. Vitamin C works like garlic by inhibiting the metabolism of cortisol in the body and studies have proven that vitamin A is an essential component of testosterone production. 8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 5

6 17. Celery Celery is so good at boosting testosterone that studies have confirmed even the smell of celery can significantly accelerate testosterone production. Celery contains two powerful androgens (male hormones) called androstenone and androstenol. It is also contains two flavonoids (luteolin and apigening) which work to inhibit estrogen production and boost testosterone. 18. Blueberries Like red grapes, blueberries contain significant amounts of resveratrol to inhibit the metabolism of testosterone into estrogen by aromatase. This fruit also contains Calcium-D-Glucarate a substance responsible for naturally reducing estrogen levels in the male body. 19. Avocados If you are looking for a significant increase in testosterone production from a single food item, avocados may be the best choice. Full of essential vitamins and minerals, Omega-3 fatty acids, folic acid and a healthy dose of cholesterol, avocados are full of T-boosting substances and they go well with a variety of other beneficial foods. 20. Ginger Studies have proven that men supplementing with ginger can raise testosterone levels by over 15%. Ginger activates endogenous antioxidants which help destroy potentially harmful molecules in the testes ultimately leading to more efficient testosterone production. This list is by no means allv-inclusive, but it should give you a pretty good idea of what to look for when making your next trip to the store. There are plenty of other options as well just remember that cholesterol is the basic building block of testosterone in the body and that minerals like zinc are required as well. A well-balanced diet consisting of these foods on a daily basis is enough to boost testosterone levels on its own, but the results are even more compelling when combined with a proper exercise regimen and limited exposure to man-eating chemicals. 8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 6

7 Fats & Oils 1 jar coconut oil, extra virgin, organic 1 bottle extra virgin olive oil 1 bottle olive oil 1 bottle sesame oil ½ pound butter, grass fed, organic ¼ cup raw pine nuts ½ cup pumpkin seeds ¼ cup raw Brazil nuts ½ cup raw cashews ½ cup raw walnuts Dairy 1L 2% cow s milk 1 container 2% cottage cheese ¼ cup Parmesan or Pecorino cheese, grated 1 package goat s cheese, crumbly 1 package goat s cheese, soft 8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 7

8 Vegetables 2 avocados 1 tomato 1 stalk celery 2 heads broccoli 1 large head cabbage, green 1 head Boston leaf lettuce 1 large box organic baby spinach 2 heads kale 1 head rapini 1 container sliced mushrooms 1 cup snow peas 3 medium heads cauliflower 6 white onions 1 red onion 1 bunch green onions 1 spaghetti squash 1 sweet potato 2 red bell peppers 1 green bell pepper 6 field carrots 2 garlic bulbs or 1 jar of minced garlic (not from China) 1 bunch fresh basil 1 small piece fresh ginger Fruits 2 green apples 9 fresh figs 2 bananas 2 bunches red grapes 1 orange 2 lemons 8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 8

9 Proteins 2 dozen eggs, free range, organic 2 cartons egg whites, free range 6 ounces smoked salmon 1 pound salmon fillets 1 package mussels, unseasoned 3 cans tuna, in water 4 chicken breasts, boneless, skin on, free range 2 chicken breasts, boneless, skinless, free range 4 Porterhouse steaks (8 ounces each), grass fed 4 lbs ground beef, lamb or bison, grass fed Beans, Lentils & Grains 1 can baked beans, in tomato sauce 1 can lentils, BPA free 1 package whole wheat spaghetti 1 cup basmati rice 2 cups quinoa 1 box Ryvita crackers 1 loaf bread, whole wheat or spelt 1 bag black bean based tortilla chips 1 small container bread crumbs, whole wheat or spelt 8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 9

10 Spices, Condiments & Others 1 small container guacamole, sugar free 1 small container hummus, spicy 1 small container tahini 1 can full-fat coconut milk, unsweetened 1 small bottle dry red wine 1 small bottle Marsala wine 1 small bottle Brandy 1L vegetable or chicken broth, low sodium 1L beef broth, low sodium 1 jar sugar free salsa 1 small bottle ketchup 2 cans sugar free tomato paste 4 large cans sugar free tomatoes, chopped/diced Sea salt (Celtic) Black pepper, ground Black peppercorns, whole Paprika Smoked paprika Chili powder Cumin, ground Dill, dried Oregano, dried Basil, dried Crushed red pepper flakes Bay leaves ¼ cup flour 1 small bottle red wine vinegar 1 bottle Green Valley Ranch Dressing ¼ cup cocoa powder, raw 1 bar chocolate, 80% cocoa (eating, not baking chocolate) Freshly ground coffee beans 8 Minutes to Alpha: 7-Day Grocery List T Building Meal Plan 10