10 Superfoods For Better Sex (Male Edition)


A reservation for two in a high-class restaurant, an amazing view of the city lights and skyline, a great romance movie, and driving your lovely lady home surely don’t make up for the most romantic date ever. Never let her get inside her house without making her feel like she have downed a glass of vodka. You’re an alpha and she wants you to make the first move. But how can you give her a night she wouldn’t forget?

As a man, you have to take care of that one body part which measures our manhood – penis. Did you know that your penis, despite being called a boner, has actually no bone? This temperamental organ is rich in blood vessels and when blood flows below your belt, the increased gush of blood causes it to stand up and become hard. As we age, we may experience some bodily functions to decline affecting also our testosterone level. Who would want low sex drive, lack of stamina, lackluster erections, and a premature ejaculation? Certainly, you also wouldn’t want to see disappointment in your girl’s eyes or fake orgasms, right? Don’t even get yourself to thinking of taking the little blue pill. Proper diet, training, and lifestyle modification can help you fulfill your carnal urges the natural way.

I have listed 10 most interesting and educational aphrodisiacs that will wow you with their erection boosting content. You may as well read Man 2.0 Engineering the Alpha to acquire nice-to-know ideas concerning your manhood.

As mentioned earlier, as men age, most mechanisms in our body decline including testosterone production. Due to the decrease in this male hormone, a rise in estrogen begins. Broccoli, among the other cruciferous vegetables, is rich in indoles. This anti-cancer compound breaks down estrogen and flushes the female sex hormone out which brings about the increase in T levels.

Shiitake mushrooms hold the record for the highest level of choline among the vegetables. It contains almost double the amount of choline found in egg yolks with just one serving of these fungi. Choline is a precursor to acetylcholine. This neurotransmitter controls our sexual behavior. A higher acetylcholine means more frequent sex and longer orgasms. Shiitake mushrooms are also a good source of zinc and vitamin D which work hand in hand in keeping your testosterone levels at bay and your libido cheering.

Celery contains the male sex pheromone called androsterone which is released by sweating. One interesting trivia about this veggie is it causes the male body to produce scents and send off signals that make him more desirable to ladies. It also boosts male arousal. Don’t be shocked if your girl shows flirty behavior in front of you.

A healthy heart means healthier sex life. If your blood supply is great, then your best bud down there is in good hands. Bananas are rich in potassium which is good for your circulation and your heart functions. Potassium also helps in controlling your sodium levels, thereby reducing the chances of your blood pressure to skyrocket and lowering your risk for heart problems. Get to know more the benefits of your bananas (insert link here).

The alkaloid found in chili peppers is responsible for the heating effect they possess. Capsaicin protects your testosterone molecules from the stress induced by those low calorie diets. It is also accountable for your little guy looking bigger, at the same time flattening your belly.

Giving you an increase in leg strength, pumpkin seed is one of the best sources of zinc and magnesium. These two minerals are proven to boost your T levels and growth factor hormones. Pumpkin seeds are also rich in polyunsaturated fatty acids that aid in increasing prostaglandins for your libido.

Known as the “natural viagra”, this antioxidant fruit supports blood flow and improves long-term erectile response. In addition, daily consumption of its juice may help in reducing arterial plaque deposits and bad cholesterol.

Two to three cups of java a day or around 85-170mg of caffeine can trigger a chain of reactions in your body increasing blood flow to your penis. The stimulant improves your metabolism and releases fat stores, thus providing you the endurance to last all night long.

The omega-3 fatty acids found in your oily, cold-water fish raises the dopamine levels in your brain. The dopamine triggers your arousal as it enhances blood circulation and flow. It helps you feel more connected to your partner which will make your amorous activity more fun.

Did you know that a high blood pressure is one of the leading causes of erectile dysfunction? Improve your erectile quality and libido with garlic. Known to have its blood pressure lowering benefit, garlic increases nitric oxide output. Nitric oxide widens arteries by preventing the formation of fatty deposits inside them, including the arteries in your penis. Increased blood flow = erection.

The next time you lie down beside your partner, grab some of these sexual superfoods that will surely bring your blood flowing through the right regions and improve your penile performance.

Ripe banana vs unripe banana


Life is a paradox. There exist things that are naturally contradictory but are great complements for each other. Like when your girlfriend is strong yet sensitive; your wife’s childbirth is painful yet fulfilling; and how you disgust over the fried chicken’s skin while your buddy craves for it badly. Well, at least you both have no leftovers in your plates. The one that is lacking in the other is often satisfied by another. Did you know that the green and yellow bananas in your fruit basket have that kind of relationship? If only I have learned about this sooner, I should have stored more of the green bananas for my fat burning goal. But oh, how I love sweet, ripe bananas!

So I won’t drive you bananas over this fruit. Let me set things straight. I have compiled everything for you so you can see things in 20/20 vision. Bananas, regardless of their color, are perfect to snack on because they are packed with nutrients and contain 90 calories (medium-sized banana) to keep you going. When you think of a food that’s high in potassium, this fruit is an automatic answer. Bananas are high in potassium, vitamins A, B, and C, fiber, magnesium, and phosphorus. But as they age, their nutritional profile chemically changes.

The banana’s life story goes like this:

As the banana grows riper, the protopectin contained in it is converted into its soluble form called pectin. This pectin is an easily digestible fiber. The fruit also produces a plant hormone called ethylene. This powerful component stimulates the enzyme, amylase, found in the fruit’s tissues and begin to gradually break down complex starches into simple sugars. This is the very reason why bananas get sweeter as they ripen. Another chemical change this fruit undergoes is its color modification from green to yellow and then it starts to develop brown spots.

TIP: Seal your unripe bananas in a brown paper bag, a cardboard box, or wrap a newspaper around them in order to speed up the ripening process.

Now, will you go green or yellow?

Your unripe bananas have high resistant starch content making your blood sugar levels to rise slowly. How? Simply because your body has to break down this long polymeric form of sugar to turn them into glucose. The high resistant starch present in green bananas will make you feel fuller and aid in burning fat faster. But since they are higher in protopectin, they may cause indigestion, bloating and gas. When your banana starts to ripen, the enzymes have already accomplished the task of breaking the complex starches down, thereby making the yellow one easier to digest. However, the downside of this is that you’ll quickly absorb the sugars in your bloodstream resulting to blood sugar surge. Watch out type 2 diabetics!

TIP: If you have Type 2 Diabetes, you may opt to eat your ripe banana with nut butter. The oils or fats in the nut butter will help slow down the absorption of sugar directly in your bloodstream.

When it comes to immunity enhancement, trust the ripe banana on that as it is eight times more effective than the unripe banana. The speckled banana is more powerful at killing your annoying cancer cells as it produces a substance called the tumor necrosis factor (TNF). Also, they possess higher levels of antioxidants which have anti-aging properties. But hey! Don’t ignore the prowess of an unripe banana. Although it has lower antioxidant levels, the green fruit contains good probiotic bacteria which supports good colon health.

Yellow ones are alkaline-forming foods while green ones are acid-forming fruits. Read the benefits of alkaline diet. The green bananas have these short chain fatty acids which the cells that line your intestines love eating. Feeding these cells and keeping them healthy make your body absorb nutrients better and more easily, particularly calcium. On the other hand, there’s a little micronutrient loss that transpires as the fruit becomes yellow.

TIP: To help alleviate the loss of vitamins and minerals in your bananas, it’s best to keep them stored and ripen them in the refrigerator.

Get to know more about your vitamin D3.

On a superficial aspect, you are more likely to eat a fruit that actually tastes good. Your yellow banana is sweeter and more flavorful than the bitter, waxy green banana.

TIP: If you decide to make a smoothie, throw your ripe bananas into your blending machine. By the way, they are best for smoothies when they are frozen.

The bananas are picked already when they are 75% ripe to avoid them being rotten while they’re on their way to the market. The next time you pay a visit to your favorite retail store, choose wisely if you’ll go green or yellow.

How much protein do we really need?


Needless to say, the supplement companies have done a great job in promoting the protein craze. See? We all have been interested and probably have patronized the protein supplements, replacement shakes, and the like. Let me remind you that these are business giants that will continuously lure you to support their merchandise simply because it’s profitable on their end. Will you remain clueless or choose to be a pro when it comes to protein? Allow me to answer some of your FAQs regarding protein in general.

What is protein and how does it work?
Basically, protein together with its building blocks called amino acids, are essential nutrients whose primarily role is for building lean muscles, strong bones, and several hormones. For fitness fanatics, you should know that after a strenuous exercise, the amino acids in your muscles need to be “filled” again. Replenish them through protein consumption from natural sources or from supplements available in the market. This allows your muscles to recover after the rigorous activity. The rationale behind this is that leucine and other branched-chain amino acids (BCAA) found in high protein sources cause the stimulation of muscle protein synthesis after intensive exercises.

What is the relation between protein and your testosterone levels?
Since your fitness goals include building muscles and losing fat, your protein ingestion and testosterone levels are to be considered. A high protein diet plus irregular performance of resistance exercises like weight-lifting, squatting, and abdominal crunches may cause your testosterone levels to drop. In addition to that, you permit the decrease in your T levels when you undergo a high-intensity exercise and burn calories more than what you consume. In simple words, high-calorie consumption along with regular resistance training can boost your testosterone count. Take note that I mentioned calories, not protein alone. When you consume high protein and less of the carbs and fats, this can cause an increase in insulin-like growth factor which may interfere in your T production. Learn more how to play with your macronutrients.

What are the sources of protein?
It is equally vital to learn where you can get enough protein for your daily caloric needs. Generally, your protein sources are from meat, fish, eggs, dairy products, legumes, nuts, and seeds. Consuming high quality proteins both from animal and plant food sources is more ideal as you can gain the most nutritional benefit from these. Animal-based protein diet may lower risks of age-related functional decline while plant-based proteins may help reduce your blood pressure. Another important thing to remember is your intake of meat and fish. These sources contain sulfur needed in producing new protein.

Is too much protein detrimental?
There’s a lower and upper limit for everything. The most effective solutions are balance and moderation. Protein inadequacy may result in muscle breakdown, while too much protein can be detrimental to one’s health. Why is too much protein harmful? Excessive protein may result to a decrease in your testosterone which is crucial for growth, repair, red blood cell formation, healthy sleep and immunity, and in enhancing your libido. Take a glance at a gender-specific diet and how to boost your testosterone levels with my previous post about The Man Diet. When you consume too much protein, your kidneys are forced to remove more nitrogenous wastes from your blood and out of the body. Moreover, protein intake that is more than your body requirement will convert most of the calories to sugar and fat. An increase in your blood sugar level may provide nourishment for the pathogenic or opportunistic bacteria and yeast. Also, high levels of protein in your body may stimulate cancer cell growth.

How do you compute your protein intake?
To calculate your protein requirements, one simple rule to be applied is to determine your lean body mass. Just subtract your percent body fat from 100. If you have 30 percent body fat, then it means you have 70 percent lean body mass. Multiply your percent lean body mass by your weight in pounds or kilos. In the example, if you weigh 150 pounds, 0.70 multiplied by 150 equals 105 pounds of lean body mass. Using the “one-half gram of protein” rule, you need 52.5 grams of protein per day. Compute the daily protein amount you consume from all sources by writing down everything you eat.

Which is better, soy or whey?
Soy and whey are two of the most famous supplemental protein sources we have. According to various studies, these two possess their own pros and cons. Soy protein has been involved in testosterone-lowering claims due to its isoflavone content. Isoflavones have estrogen-like effects referred to as phytoestrogens. Although soy protein has advantageous cholesterol-reducing, total lipid-lowering, and cancer-preventative functions, its definite effect on muscle building remains a debate.

On the other hand, whey protein targets the peripheral regions readily such as muscle tissues. It also provides high amounts of BCAAs that are necessary for muscle gain and repair. Furthermore, this fitness food is an excellent source of immunoglobulins which boosts your immune system. It is effective for exercise recuperation as it blends in quickly and gets into your muscles within 10-15 minutes after ingesting it. Whey protein is well-known as a convenient, easy-to-prepare, high quality source of protein. However, be wary as many available whey supplements contain chemical additives, isomers and “bad proteins” that cannot be used by the body properly.