How to use nutrition to maximize health and aesthetics.
A thread on the optimal diet for men.
A thread on the optimal diet for men.
In this thread I will discuss what I have found based off of my own experiences and research to be the best diet for male health optimization by going over the right macro and micro-nutrient intake as well as some lifestyle habits that should be implemented.
FAT
1. Saturated fat
Saturated fat, although demonized in recent years is essential for optimal bodily function.
It is necessary for both an optimal hormonal profile and cellular function.
A low saturated fat diet will destroy your hormonal profile as well as your metabolism.
1. Saturated fat
Saturated fat, although demonized in recent years is essential for optimal bodily function.
It is necessary for both an optimal hormonal profile and cellular function.
A low saturated fat diet will destroy your hormonal profile as well as your metabolism.
Ideal sources:
- butter
- coconut oil
- ghee and tallow
- fatty meat
- organic and pasture raised eggs
These foods will provide an ideal fatty acid profile.
2. Avoid Seed oils
Fats you must avoid are high Omega-6 PUFAs from vegetable oils.
- butter
- coconut oil
- ghee and tallow
- fatty meat
- organic and pasture raised eggs
These foods will provide an ideal fatty acid profile.
2. Avoid Seed oils
Fats you must avoid are high Omega-6 PUFAs from vegetable oils.
They contain a fatty acid called linoleic acid which is highly prone to oxidation in the body, causing an increase in inflammation and oxidative stress.
Linoleic acid also damages mitochondria and causes your fat cells to increase in volume and release more adipokines.
Linoleic acid also damages mitochondria and causes your fat cells to increase in volume and release more adipokines.
These adipokines are pro inflammatory and lead to more inflammation and insulin resistance.
Avoid these oils completely.
Cook foods in coconut oil, butter, EVOO, or tallow and ghee.
Avoid these oils completely.
Cook foods in coconut oil, butter, EVOO, or tallow and ghee.
To detox ones body from these oils you would first need to eliminate them from your diet completely.
Eat more foods rich in Omega 3s and vitamin E.
You see, omega 6 and omega 3 compete for the same enzyme.
Eating lots of omega 6 rich vegetable oil will deplete
Eat more foods rich in Omega 3s and vitamin E.
You see, omega 6 and omega 3 compete for the same enzyme.
Eating lots of omega 6 rich vegetable oil will deplete
your body from omega 3s. This is predominantly why most people today are omega 3 deficient and see a benefit from supplementing them.
The root cause is eating too many seed oils.
The root cause is eating too many seed oils.
PROTEIN
Go to protein sources must be animal proteins.
Plant protein is not nearly as absorbable with a bioavailablity ranging from 40-60% and thats being generous.
You will absorb almost all of the animal protein you eat.
Your meals should revolve around the following foods
Go to protein sources must be animal proteins.
Plant protein is not nearly as absorbable with a bioavailablity ranging from 40-60% and thats being generous.
You will absorb almost all of the animal protein you eat.
Your meals should revolve around the following foods
- steak
- ground beef
- eggs
- organs
- fish
- chicken
- lamb
- goat
Etc
Get 1 gram per pound of bodyweight from protein.
If you are 50 + pounds overweight than this number can be lower.
0.7 grams per pound.
Increase intake as bodyweight decreases.
- ground beef
- eggs
- organs
- fish
- chicken
- lamb
- goat
Etc
Get 1 gram per pound of bodyweight from protein.
If you are 50 + pounds overweight than this number can be lower.
0.7 grams per pound.
Increase intake as bodyweight decreases.
CARBOHYDRATES
In the context of a metabolically healthy individual, carbohydrates are very healthy.
Most men today cannot handle eating hundreds of grams of carbohydrates a day.
Dont go for this until you are lean and have a lot of muscle on your frame.
In the context of a metabolically healthy individual, carbohydrates are very healthy.
Most men today cannot handle eating hundreds of grams of carbohydrates a day.
Dont go for this until you are lean and have a lot of muscle on your frame.
Keep carbohydrates moderate and comsume them around your workouts.
Ideal sources:
- seasonal fruits
- raw honey
- maple syrup
- potatoes of all kinds
- rice
Ideal sources:
- seasonal fruits
- raw honey
- maple syrup
- potatoes of all kinds
- rice
FERTILITY
Low fertility rates are a HUGE issue among men today.
A study from 1992 found a 50% decrease in sperm count from the past 60 prior.
Rates have only been plummeting since then.
Low fertility rates are a HUGE issue among men today.
A study from 1992 found a 50% decrease in sperm count from the past 60 prior.
Rates have only been plummeting since then.
What caused this? Microplastics? Poor diet? Lack of sunlight?
Unfortunately there is no singular cause. It is all of these combined.
To reverse infertility you must attack the underlying issue. No pill or procedure alone is going to solve this for you.
Unfortunately there is no singular cause. It is all of these combined.
To reverse infertility you must attack the underlying issue. No pill or procedure alone is going to solve this for you.
1. Vitamin D
Vitamin D deficiency has been shown both in men and women to negatively affect fertility.
In men, it is positively associated with greater sperm count and motility.
Sun exposure is at an all time low.
Vitamin D deficiency has been shown both in men and women to negatively affect fertility.
In men, it is positively associated with greater sperm count and motility.
Sun exposure is at an all time low.
In addition to this, people will go the entire year without tanning in the sun and spend 4 hours at the beach and destroy their skin.
Quick tanning protocol:
- Gradual sun exposure in the morning and evening.
- NO sunscreen
- Eliminate seed oils
- Coconut oil on skin prior
Quick tanning protocol:
- Gradual sun exposure in the morning and evening.
- NO sunscreen
- Eliminate seed oils
- Coconut oil on skin prior
Yes, I said eliminate seed oils.
From a fatty acid perspective, you truly are what you eat.
Linoleic acid will accumulate in your skin and oxidize when exposed to UV rays from the sun.
This causes a severe inflammatory reaction worsening your sun burn.
From a fatty acid perspective, you truly are what you eat.
Linoleic acid will accumulate in your skin and oxidize when exposed to UV rays from the sun.
This causes a severe inflammatory reaction worsening your sun burn.
If you are somwhere where sun is scarce it is wise to consider tanning beds or red light therapy.
These alone unfortunately will not fix your deficiency alone.
It is wise to supplement 5-10.000 IUs a day with 100-200 mcg of MK-7.
These alone unfortunately will not fix your deficiency alone.
It is wise to supplement 5-10.000 IUs a day with 100-200 mcg of MK-7.
2. Xenoestrogens
I wont get into too much detail here.
AVOID
- Most shampoos and conditioners
- Soy
- Polyester clothing. Go for 100% cotton
- Parabens
- PUFAs
- Plastics
I wont get into too much detail here.
AVOID
- Most shampoos and conditioners
- Soy
- Polyester clothing. Go for 100% cotton
- Parabens
- PUFAs
- Plastics
3. Nutrients
Most guys are not getting close to enough of the following nutrients.
Taurine
Absolutely vital for testicular health. Eat more meat and organs.
Beef heart in particular is VERY taurine rich.
Most guys are not getting close to enough of the following nutrients.
Taurine
Absolutely vital for testicular health. Eat more meat and organs.
Beef heart in particular is VERY taurine rich.
L-Carnitine
Another amino acid vital for sperm health.
A study showed it was just as effective as clomid, one of the most common meds for male fertility, for increasing sperm count and health.
Red meat is very high in it. You could also supplement 2-4 grams a day.
Another amino acid vital for sperm health.
A study showed it was just as effective as clomid, one of the most common meds for male fertility, for increasing sperm count and health.
Red meat is very high in it. You could also supplement 2-4 grams a day.
Zinc
Most guys are not getting enough dietary zinc.
Eat more red meat, liver, oysters, shrimp, mussels, etc.
Most guys are not getting enough dietary zinc.
Eat more red meat, liver, oysters, shrimp, mussels, etc.
B12
Suprisingly another common deficiency among men.
2-3 ounces of liver a week will do wonders to increase b12. Also eat more meat.
Suprisingly another common deficiency among men.
2-3 ounces of liver a week will do wonders to increase b12. Also eat more meat.
Cholesterol
You NEED dietary cholesterol. A lot of it.
Without, your hormonal profile will tank.
500-900 mg a day is crucial.
Herbicides and Pesticides
Go organic as much as you can.
Organic eggs, fruits, and vegetables are a must.
You NEED dietary cholesterol. A lot of it.
Without, your hormonal profile will tank.
500-900 mg a day is crucial.
Herbicides and Pesticides
Go organic as much as you can.
Organic eggs, fruits, and vegetables are a must.
GUT HEALTH
You need to have a healthy gut for any of this to work.
I wrote a thread on how to improve and reverse gut dysfunction.
You need to have a healthy gut for any of this to work.
I wrote a thread on how to improve and reverse gut dysfunction.
STIMULANTS
Caffeine and nicotine are great stimulants. Ideal caffeine consumption is through organic coffee.
You should NOT have caffeine on an empty stomach or late in the day.
Nicotine is generally okay in the evening as its effects are short lived.
Caffeine and nicotine are great stimulants. Ideal caffeine consumption is through organic coffee.
You should NOT have caffeine on an empty stomach or late in the day.
Nicotine is generally okay in the evening as its effects are short lived.
ALCOHOL
You can drink alcohol and still maintain excellent health.
General rules to follow.
- No sugary cocktails
- Eat a fatty meal few hours prior to drinking
- Do NOT eat a big meal while drunk
- Avoid all barfood
- Stick to clear liqours and quality organic red wines.
You can drink alcohol and still maintain excellent health.
General rules to follow.
- No sugary cocktails
- Eat a fatty meal few hours prior to drinking
- Do NOT eat a big meal while drunk
- Avoid all barfood
- Stick to clear liqours and quality organic red wines.
A lot of your health issues will be solved by just getting lean.
I wrote a free guide with actionable tips to stay lean year round.
Get it below for FREEπ
najibrahal.gumroad.com
I wrote a free guide with actionable tips to stay lean year round.
Get it below for FREEπ
najibrahal.gumroad.com
ELECTROLYTES
1. Sodium
Take a half to a full teaspoon of sea salt before the gym.
2. Magnesium
Supplement magnesium glycinate 200-400 grams a day. Up the dosage on days you drink alcohol.
3. Potassium
Potatoes are a great source of potassium. You could also
1. Sodium
Take a half to a full teaspoon of sea salt before the gym.
2. Magnesium
Supplement magnesium glycinate 200-400 grams a day. Up the dosage on days you drink alcohol.
3. Potassium
Potatoes are a great source of potassium. You could also
get a potassium chloride salt and disolve a bit of it into some water.
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