How your grooming essentials are killing your testosterone
What does the average man’s grooming bag look like? My guess is he will have a £3 plastic zip up contraption containing a can of Lynx, some 99p shaving cream, a disposable Gillette razor and finally, a lovely plastic toothbrush complete with the newest Colgate toothpaste promising a glistening smile fit for a king.
If your wash bag resembles this monstrosity in any way, shape or form, this article will probably shock and potentially offend you. I don’t really care – what I do care about is the sad decline of testosterone (and the modern man in general) in this generation and therefore it is my duty to address one of the biggest – and most ignored causes of this. Grooming essentials.
THE FIRST GROOMING CULPRIT: TOOTHBRUSH
What’s so bad about it?
Chances are, your toothbrush is made from plastic. Not only is this terrible for the environment due to plastic’s almost infinite breakdown time – it is awful for your testosterone. By over-exposing your body to plastic, you can disrupt what is known as your endocrine system (the body’s hormonal hub).
This is facilitated by the much demonised BPA, which can leach from plastics into your body. To then go one step further and put this stuff in your mouth by using a plastic toothbrush is almost beggar’s belief. Billions of men do this daily without second thought, not realising the harm they are doing to their testosterone.
What can I do?
What I have been doing for the past couple of years is using a bamboo toothbrush with charcoal bristles. Whilst this sounds all very la-di-da, it is actually an effective way of getting rid of any plastic from your tooth-care routine and is good for the environment due to bamboo being easily bio-degradable.
The charcoal bristles also aid in cleaning teeth as charcoal has many antibacterial properties. No need for the latest Colgate teeth whitening super duper 3000 mouth blasting moon rock infused tooth foam then…
TOOTHPASTE
What’s so bad about it?
Along with your toothbrush, your toothpaste is completing a hefty one-two grooming combo on your testosterone levels. Most toothpastes contain at least 20 ingredients, 90% of which you can’t pronounce and end in oxide, zine or ate.
Basically, if your toothpaste contains more than one ingredient ending in each of those or you can’t pronounce over half the ingredients list, chuck it in the bin.
The single most dangerous ingredient in toothpaste is fluoride. This has been in toothpaste since its inception and is still used as a teeth whitening aid to this day. Fluoride has been shown to significantly lower testosterone and wreak havoc among various other bodily functions such as the neurological system and gut health.
What can I do?
The most basic step and one which I recommend to anyone starting out would be to invest in a fluoride free toothpaste. After this though, I recommend going full hippy and buying some all natural toothpaste that contains only natural ingredients and absolutely no chemicals.
Any natural toothpaste that contains baking soda will do the trick nicely as this has been shown to be one of the most effective active teeth whitening ingredients around. Having used the Georganics range for the past couple of years, I have noticed my teeth looking whiter than ever (despite upping my intake of coffee substantially…).
DEODORANT
What’s so bad about it?
One thing that shocked me into switching my deodorant overnight was the fact that cans of deodorant contain anti-freeze. Yes, ANTI-FREEZE. What a strange concept it is then, to liberally spray this all over your ‘pits.
Your armpit skin is more absorbent than most parts of the body, so putting these harmful chemicals in the huge quantities that men tend to spray them onto the body is a recipe for hormonal disaster.
What can I do?
If you’re a really sweaty, stinky fella then maybe going full natural could be a bit of a disaster. Switch to roll on and try to limit the application to the bare essentials if you want to lower your exposure to harmful chemicals.
I use a deodorant stick called Salt of the Earth. It’s literally just a stick of solid salt but it does the business, will last you years and is odourless, so if you wear aftershave then that can take centre stage instead of overpowering deo.
Top that with a dollop of coconut oil under each armpit and you’ve got a rock solid antiperspirant. Coconut oil has antibacterial properties and can absorb smell – another use for this absolute men’s health powerhouse.
SHAVING CREAM
What’s so bad about it?
The majority of off-the-shelf shaving creams are a tin full of bollocks in my humble opinion. Far too many harmful chemicals such as Triethanolamine are packed into the average bottle of squirt, which has been shown to increase your risk of liver & testicular cancer. Not something you’d like from your grooming staples.
Whilst levels of Triethanolamine may be small, the majority of men tend to shave at least a couple of times per week, meaning these doses stack up and can spell disaster for your long term wellbeing.
What can I do?
Find yourself a quality shaving cream or lather from brands you know you can trust. I used to use coconut oil as my shaving cream and post-shave moisturiser. Whilst this may be the best way to shun the chems, my skin was too sensitive for this lack of lather, much like millions of other men.
If this is the case for you then opt for the highest quality and lowest amount of chemicals possible. I really like Cade by L’Occitane & any of Cornerstone’s offerings.
HAIR PRODUCTS
What’s so bad about it?
Where to start with this one? Gels, waxes, pomade’s, sprays, shampoos…you name it, there’s about a million zillion different grooming products for men’s hair and almost every one of them is hurting your testosterone levels. Let’s say the average man uses a dollop of pomade in his hair every day.
Contaminants such as lead and coal tar have been found in hair pomades in recent years – I don’t need to explain why these are bad to be massaging onto your scalp.
Then there’s your shampoos. Most men I know tend to use head & shoulders or bedhead shampoos. Whilst these may reduce your dandruff, they will over time not only strip your hair of natural oils and nutrients – they’ll strip your gonads of their precious T.
Sodium lauryl sulphate is the biggest offender here and has been shown to lower testosterone in males significantly. This is what is used to create the foaming effect in your shampoo for the most part and therefore can be easily left out without much effect on your hair.
What can I do?
For styling your hair I recommend a big ol’ dollop of everyone’s favourite little miracle – coconut oil. I’ve been using it in my hair for years now and even my barber has asked me what I use in it.
Whilst this completely neutralises any threat to testosterone and provides vital nutrients for your hair, it also gives it decent hold and keeps it soft instead of that horrible hard, straw-like effect that so many hair products give.
In terms of shampoos, shop around on eBay and Etsy for all natural offerings. These tend to last for months and months, smell great and are so much healthier for your hair than the mass-produced garbage peddled in shops.
I’m currently using something called all-natural (believe it or not) that I got off Etsy which acts as a shampoo and bodywash, so you’re killing two birds with one stone, not killing your testosterone in both stones.
Whilst having every grooming item optimised for testosterone production can be hard for a lot of people, you really do reap the benefits when making the change. Of course, compromises can be made in all areas – sweaty fellas may opt to keep the deodorant, smokers may opt for stain preventing toothpaste etc.
However, by making a conscious effort to try and eliminate chemicals, toxins and xenoestrogens from your grooming regime, you will be doing your hormones a huge favour.
Be sure to follow me on socials to keep up with the daily goings on of The Man Blueprint. You can also sign up for my inner circle using the newsletter form above. Just drop your email in there and it’s job done. Completely free and completely brilliant. Whilst you’re here, have a little browse of some other article you might like below too. You won’t regret it.
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The Testosterone Diet: Supercharge your testosterone
Today’s article will be taking you through a very detailed testosterone diet template.
After reading this article you’ll have a much greater knowledge of testosterone increasing foods and how to use them together in your testosterone diet in order to elicit the most optimal hormonal response.
THE TESTOSTERONE DIET
First of all, I recommend using a 12/3/6 intermittent fasting protocol in the testosterone diet.
This means eating a meal at 12pm, 3pm and 6pm.
Your snack is there for when you get hungry between meals or up to 8pm if you are still hungry. You should consume nothing but coffee and water before 12pm or after 6-8pm if you want to reap the fasting benefits.
MEAL ONE – THE MAN SMOOTHIE
The first ‘meal’ of the testosterone diet comes in the form of a smoothie. This is an upgraded version of my ultimate man smoothie recipe with some minor tweaks to improve its benefits further.
2 bananas
Bananas are full of potassium and aid greatly in boosting recovery due to their high electrolyte content.
100g frozen berries
Get yourself a big bag of mixed frozen berries and you’ll be getting a huge dose of antioxidants, vitamin C and resveratol which are all fantastic for testosterone production and overall health. Not to mention they make the smoothie taste fantastic.
100g pomegranate seeds
Without a doubt my favourite addition to this smoothie. Pomegranate tastes amazing and are an extremely potent nitric oxide booster which boosts blood flow around the body. Great for meeting your performance goals.
2 tbsp pumpkin seeds
These are a fantastic source of iron and magnesium which are vital nutrients for overall health and vitality.
100g steamed beetroot
Beets are loaded with vitamins A & C and have a large amount of folic acid as well. They make the shake taste great as well.
100g watermelon
Watermelon is one of the densest sources of L-Citrulline which is great – just like pomegranates, for increasing blood flow. This nutrient will help you achieve improved vascularity as well if that’s something you’re into.
1 raw egg
Eggs are great. They’re full of protein and healthy saturates. Adding a raw one into this smoothie allows you to get these great benefits without even noticing it’s in there.
1 tbsp apple cider vinegar
This adds a nice flavour to the drink and has proven benefits when fighting off diabetes and improving blood sugar levels.
2 Brazil nuts
Brazil nuts are loaded with selenium which is one of the lesser known nutrients but is a potent T-booster. Just two of these will give you your full selenium needs for the day.
1 tbsp Honey
Honey helps to prevent cancer and can actually increase your athletic function so if you are an avid gym goer then honey should definitely be part of your arsenal.
1cm cube Ginger
Ginger can be used to treat all manner of stomach problems. Since testosterone health can be directly linked to gut health, implementing ginger can be hugely beneficial.
1/4 tbsp turmeric
Turmeric can go some way to preventing Alzheimer’s disease and can be used as an anti-inflammatory supplement to aid your intense gym sessions.
3 dates
Dates are full of iron and magnesium, two essential nutrients for a healthy endocrine system.
25g whey protein
Now for a final protein boost. Whey is one of the most easily absorbed forms of protein and putting a scoop into the smoothie makes it the ideal post workout shake.
1 tsp ashwaghanda
This adaptogenic herb has been shown to improve your sleep and significantly lower stress. It may also improve testosterone but results have mostly been observed in animals so far.
1 tsp maca
Maca may not actually be the potent testosterone booster it was previously claimed as being. However, it is fantastic at balancing hormonal levels, boosting energy naturally and giving your libido a kick start.
1 tsp Ginkgo biloba
This herb can improve concentration, improve libido and can fight depression and stress. Basically, it’s like cheating at health but it’s cheap and legal.
1 tsp Forskolin
Forskolin can reduce blood pressure and help manage weight. These are both beneficial to increasing testosterone and becoming the healthiest version of yourself.
COOKING
Quite a tough one this…
Add all the ingredients into the blender.
Press blend.
| Nutrition Facts | % Daily Value* |
| Servings 1.0 | |
| Amount Per Serving | |
| Calories 790 | |
| Total Fat 17 g | |
| Saturated Fat 5 g | 26 % |
| Monounsaturated Fat 3 g | 24 % |
| Polyunsaturated Fat 2 g | |
| Trans Fat 0 g | |
| Cholesterol 245 mg | 82 % |
| Sodium 184 mg | 8 % |
| Potassium 1101 mg | 31 % |
| Total Carbohydrate 135 g | 45 % |
| Dietary Fiber 18 g | 72 % |
| Sugars 96 g | |
| Protein 37 g | 74 % |
| Vitamin A | 9 % |
| Vitamin C | 119 % |
| Calcium | 7 % |
| Iron | 18 % |
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
MEAL TWO – BOLOGNESE
150g pasta
Tasty and full of fibre. Also helps to up the calorie content of the dish. This isn’t conducive to a ‘testosterone diet’ per se but it’s tasty and that’s all that matters.
70g bolognese sauce
You can make your own by blending tomatoes and spices but I use this for ease. Makes the dish taste authentic enough that you don’t have to think about how bloody healthy this meal is.
50g spinach
This is the poster boy for health foods. Full of zinc, iron and folate, Pop Eye’s food of choice is one you simply can’t afford to be leaving out of your daily intake.
1 clove garlic
When this is paired with the freshly squeezed orange juice it will boost your nitric oxide by up to 200%! This is great news for your blood flow and sporting performance.
100g button mushrooms
Button mushrooms are an amazing source of vitamin B, C & D along with being an unusually potent source of potassium.
130g beef mince
Red meat is a powerhouse of nutrients – iron, zinc, protein & healthy fats to name a few. Animal protein is most bio-available when compared to plant sources – although don’t discard the protein you can acquire from your greens.
3 finger chillies
Recently, chillies have become renowned for their high levels of capsaicin, a nutrient that can reduce cancer, headaches and increase testosterone. Go with spice if you want to give your T levels a kick.
1/2 large avocado
The greatest plant source of monounsaturated fat, maybe tied with coconut oil is avocado. They can lower cholesterol, protect your heart and can aid in the absorption in other nutrients – all fantastic things if you want to be healthy and increase your T.
1/2 lime
Citrus fruits such as lime can aid in a massive spectrum of areas. They can improve your eye health, skin health and your digestion. All areas you should be striving to improve if you’re looking to become the healthiest version of yourself.
COOKING
Saute spinach, chillies, mushrooms and garlic in a dash of water.
Add in the mince and cook til brown.
Boil the pasta.
Add the cooked ingredients together and top with the bolognese sauce until it heats up.
Serve and top with the avocado and the juice of the lime.
| Nutrition Facts | % Daily Value* |
| Servings 1.0 | |
| Amount Per Serving | |
| Calories 1142 | |
| Total Fat 46 g | 71 % |
| Saturated Fat 16 g | 80 % |
| Monounsaturated Fat 8 g | |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 616 mg | 26 % |
| Potassium 1688 mg | 48 % |
| Total Carbohydrate 130 g | 43 % |
| Dietary Fiber 14 g | 55 % |
| Sugars 12 g | |
| Protein 51 g | 103 % |
| Vitamin A | 322 % |
| Vitamin C | 110 % |
| Calcium | 17 % |
| Iron | 32 % |
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
MEAL THREE – CHICKEN, EGGS & VEG
3 eggs
See above. These should be a staple in any testosterone diet.
125g chicken
Chicken is amazing if you’re looking to add protein into your diet for relatively low calorie expenditure.
100g broccoli
Broccoli is fantastic at flushing oestrogen from the body and is full of vital nutrients like folate, vitamin E and manganese. This should be a staple.
1 bell pepper
Bell peppers have got great T boosting vitamins and minerals including folate, vitamin C and potassium.
4 sticks of asparagus
Asparagus is a brilliant source of vitamin B1, choline and vitamin C.
Spices of choice
Tasty and healthy, no more needs to be said here. These are perfect for keeping the testosterone diet fresh.
Sea salt & pepper
Sea salt is chock-full of minerals, just make sure you stay hydrated and stay away from the rat poison that is conventional table salt. As for pepper, see above.
Coconut oil
Using coconut oil instead of your usual 1-cal sprays or vegetable oil nonsense has been shown to increase your testosterone due to its high levels of saturated fat. Coconut oil is one of the best fruit-based sources of this essential nutrient for perfecting your body’s T production.
Vinegar (optional)
Red wine vinegar is a great topping for your meals and is full of antioxidants.
COOKING
Saute the chicken, peppers, broccoli and asparagus in the coconut oil then empty onto a plate.
Cook the eggs in a pan with the remainder of the veg juices and add in the salt & pepper.
Add everything into the plate and top with spices and the vinegar.
| Nutrition Facts | % Daily Value* |
| Servings 1.0 | |
| Amount Per Serving | |
| Calories 556 | |
| Total Fat 29 g | 44 % |
| Saturated Fat 17 g | 84 % |
| Monounsaturated Fat 6 g | |
| Polyunsaturated Fat 2 g | |
| Trans Fat 0 g | |
| Cholesterol 608 mg | 203 % |
| Sodium 1282 mg | 53 % |
| Potassium 846 mg | 24 % |
| Total Carbohydrate 16 g | 5 % |
| Dietary Fiber 5 g | 18 % |
| Sugars 9 g | |
| Protein 59 g | 119 % |
| Vitamin A | 35 % |
| Vitamin C | 466 % |
| Calcium | 12 % |
| Iron | 25 % |
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
SNACKS
3 stalks of celery, 2 tbsp Natural Peanut butter & 1 tsp cinnamon
Celery is a great source of folate & vitamin K and is great at boosting blood flow. Peanut butter is good for boosting the calorie content of this dish and has a great helping of protein and fat. Finally, cinnamon can lower blood pressure and protect against heart disease.
PREP
Fill the celery with peanut butter and top it with cinnamon. Another extremely tough recipe.
50g Grapes
Not only are grapes tasty but they are another potent blood flow booster too
| Nutrition Facts | % Daily Value* |
| Servings 1.0 | |
| Amount Per Serving | |
| Calories 268 | |
| Total Fat 16 g | 25 % |
| Saturated Fat 2 g | 10 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 154 mg | 6 % |
| Potassium 509 mg | 15 % |
| Total Carbohydrate 22 g | 7 % |
| Dietary Fiber 7 g | 27 % |
| Sugars 13 g | |
| Protein 10 g | 19 % |
| Vitamin A | 17 % |
| Vitamin C | 10 % |
| Calcium | 10 % |
| Iron | 3 % |
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
DRINKS
1-2 cup(s) of coffee
Coffee is a great nitric oxide booster and may help to prevent erectile dysfunction.
3 litres of water
Keeping hydrated is key to keeping your body running as smoothly as possible, amongst hundreds of other functions – fill up on as much water as you can
200ml freshly squeezed orange juice
Orange juice is a great source of vitamin C. Make sure to take this with the bolognese meal, as vitamin C and garlic is a potent nitric oxide booster which can be great for your T.
This testosterone diet meal plan comes to;
2,850 calories
158g protein
325g carbs
108g fat
This gives you 150 calories to treat yourself each day. This could be in the form of some sweets, some chocolate or even just some trail mix. You can switch it up every day to keep you on track with the plan and stop yourself getting bored.
So there you have it, if you’re looking to bulk up, build muscle and increase your testosterone then the testosterone diet should be your go-to every time.
Eat these things 80% of the time for 3 months and you’ll notice a huge difference.
Be sure to follow me on socials to keep up with the daily goings on of The Man Blueprint. You can also sign up for my inner circle using the newsletter form above. Just drop your email in there and it’s job done. Completely free and completely brilliant. Whilst you’re here, have a little browse of some other article you might like below too. You won’t regret it.
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Smoothies For Testosterone and Male Enhancement
This smoothie will turn boys into men. This is my recipe for one of the best smoothies for testosterone and male enhancement.
Probably not, but it might put a few hairs on your chest. I can also guarantee you’ll feel like a new man, with much more energy and drive to get out into the world. The reason for these effects is the fantastic benefits of the ingredients that make up this recipe.
THIS IS THE ULTIMATE MAN SMOOTHIE (SERVES 1)
This is one of the most ultimate smoothies for testosterone and male enhancement that can boost and increase your testosterone levels, help with erectile dysfunction, help blood circulation and support your sexual desire.
2 bananas
Bananas are full of potassium and aid greatly in boosting recovery due to their high electrolyte content.
100g frozen berries
Get yourself a big bag of mixed frozen berries and you’ll be getting a huge dose of antioxidants, vitamin C and resveratol which are all fantastic for testosterone production and overall health. Not to mention they make the smoothie taste fantastic.
100g pomegranate seeds
Without a doubt my favourite addition to this smoothie. Pomegranate tastes amazing and are an extremely potent nitric oxide booster which boosts blood flow around the body. Great for meeting your performance goals.
2 tbsp pumpkin seeds
These are a fantastic source of iron and magnesium which are vital nutrients for overall health and vitality.
100g steamed beetroot
Beets are loaded with vitamins A & C and have a large amount of folic acid as well. They make the shake taste great as well.
100g watermelon
Watermelon is one of the densest sources of L-Citrulline which is great – just like pomegranates, for increasing blood flow. This nutrient will help you achieve improved vascularity as well if that’s something you’re into.
1 raw egg
Eggs are great. They’re full of protein and healthy saturates. Adding a raw one into this smoothie allows you to get these great benefits without even noticing it’s in there.
1 tbsp apple cider vinegar
This adds a nice flavour to the drink and has proven benefits when fighting off diabetes and improving blood sugar levels.
25g whey protein
Now for a final protein boost. Whey is one of the most easily absorbed forms of protein and putting a scoop into the smoothie makes it the ideal post workout shake.
Feel free to add additional ingredients as you wish - some people may decide to add peanut butter, almond milk and additions for extra health benefits.
OPTIONAL
The next 3 ingredients are optional but I believe they can add an extra boost to your sex drive, sexual performance and overall testosterone production.
1 tsp maca powder
Maca may not actually be the potent testosterone booster it was previously claimed as being. However, it is fantastic at balancing hormonal levels, boosting energy naturally and giving your libido a kick start.
1 tsp ashwaghanda
This adaptogenic herb has been shown to improve your sleep and significantly lower stress. It may also improve testosterone but results have mostly been observed in animals so far.
5g creatine
Creatine is one of the few clinically proven supplements that has been shown to increase muscle mass and add strength at a significant rate. Just 5g a day has been shown to improve these areas so I recommend loading up on this if you want to optimise your gains.
Amino Acids
Adding amino acid to your smoothie recipe (especially during a cut) can maximise your muscle building potential as well as boost your testosterone levels through the above ingredients.
COOKING
Prepare yourself because the following steps may be hard to comprehend.
Empty the ingredients into a blender.
Press blend.
CONCLUSION - Smoothies For Male Enhancement
Ultimately, there is no single thing that is suddenly going to put your testosterone through the roof or give you the male enhancement you've been looking for... but don't worry, the above recipe has tested and proven ingredient to make a difference.
Hopefully those steps weren’t too difficult to follow. Jokes aside, this recipe is quick, easy and packs a serious punch in terms of nutrition. This will help you in your journey to adding mass to your frame and size to your balls. Below is the macro and micro breakdown.
| Nutrition Facts | % Daily Value* |
| Servings 1.0 | |
| Amount Per Serving | |
| Calories 628 | |
| Total Fat 15 g | 23 % |
| Saturated Fat 4 g | 22 % |
| Monounsaturated Fat 2 g | 24 % |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 245 mg | 82 % |
| Sodium 182 mg | 8 % |
| Potassium 856 mg | 24 % |
| Total Carbohydrate 92 g | 31 % |
| Dietary Fiber 15 g | 61 % |
| Sugars 63 g | |
| Protein 35 g | 71 % |
| Vitamin A | 9 % |
| Vitamin C | 118 % |
| Calcium | 6 % |
| Iron | 11 % |
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Be sure to follow me on socials to keep up with the daily goings on of The Man Blueprint. You can also sign up for my inner circle using the newsletter form above. Just drop your email in there and it’s job done. Completely free and completely brilliant.
Whilst you’re here, have a little browse of some other article you might like below too. You won’t regret it.
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Slow cooker stew recipe for boosting testosterone
Today I present to you the ultimate recipe for raising testosterone levels - the best god damn slow cooker stew you ever did see.
This recipe is incredibly tasty and easy to make. It contains less than 10 main ingredients plus spices so hopefully it won't blow your mind.
The recipe is as follows;
Slow cooker stew (serves 5)
1kg White Potatoes
Potatoes are a superior carbohydrate source than conventional man-made grains and provide a steady release of energy to fuel workouts. Not to mention their various testosterone boosting benefits.
500g Grass-fed red meat
Red meat is the go to protein source for those looking to increase testosterone as it contains many essential nutrients required to perfect one's endocrine system like Zinc, L-Carnitine, Iron & b12.
3 types of veg (I usually go for 400g mushrooms, 3 bell peppers and 3 carrots)
Veggies are chock-full of testosterone boosting nutrients like vitamins A, B & C along with magnesium, folic acid and potassium.
1 Tbsp of either Butter or Coconut Oil
Fat, especially saturated fat is crucial to optimal hormonal health. Cholesterol is a precursor to testosterone, meaning a lot of your staple foods should include some degree of this male-friendly nutrient. Just don't overdo your fat intake (Keep it around 30-40%) as you don't want cancer, hypertension or liver failure - do you.
Juice of a Lemon
Citrus fruits have been shown to be extremely testosterone friendly due to extremely high levels of vitamin C and rather high levels of Thiamine per serving.
4 cloves of Garlic
Garlic is an amazing T booster due to its high levels of quercetin. This gives garlic anti-inflammatory properties and is also a very potent nitric oxide booster.
1cm cube of Ginger
Studies have shown ginger to effectively raise serum testicular testosterone levels. It can also help to protect joints and lower bad cholesterol.
2 Tbsp of All spice
This adds flavour and as an added bonus, spices within allspice like cumin have been shown to have positive effects on testosterone - tasty.
Handful of Parsley
Due to its high levels of apigening, parsley can be classed as one of the best garnishes about when it comes to the big T.
250ml veg stock
Veg stock is used here to improve the taste and sauce of the entire meal. Veg stock is also very healthy due to its high concentration of vegetable nutrients like vitamins A, B & C and folic acid.
6 blended vine tomatoes
Tomatoes are actually a very healthy food which can aid in healthy hormonal function due to their high levels of vitamin A & B and fibre. By blending up natural loose tomatoes you avoid the BPA's in tinned tomatoes which is a huge bonus for optimising hormonal output.
Avocado (Optional)
These fat bombs are amazing for testosterone production. They contain lots of Vitamin E, which is great but they are also full of Saturated and Monounsaturated fats which have been correlated with higher testosterone production.
Cooking
Chop up the potatoes, meat and your chosen veg - set aside.
Finely chop the ginger, garlic and parsley - set aside.
Boil 250ml water and stir in veg stock.
Blend up your 6 vine tomatoes.
Line your slow cooker with your chosen fat source.
Make a base of flavour by placing in the all spice, ginger, garlic, lemon juice and parsley.
Add in potatoes, meat and veg.
Pour over the veg stock and blended tomatoes.
Set your slow cooker to cook for 8 hours on a low heat.
If you would like to bump up the fat and calorie content of this dish then add an avocado in.
Conclusion
As you can see, there's a bit of wiggle room for ingredients so you can change the tastes to your liking and keep it fresh so you don't get bored.By using the slow cooker you tenderise the meat and let all the flavours really come through - not to mention the fact that you can just throw everything in there and let it cook for 8 hours with no effort at all.Below is the macro-nutrient breakdown for a serving of slow cooker stew - feel free to play about with the amount of servings you break it in to.
| Nutrition Facts | % Daily Value* |
| Servings 5.0 | |
| Amount Per Serving | |
| Calories 519 | |
| Total Fat 22 g | 33 % |
| Saturated Fat 10 g | 49 % |
| Monounsaturated Fat 8 g | |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 6 mg | 2 % |
| Sodium 103 mg | 4 % |
| Potassium 630 mg | 18 % |
| Total Carbohydrate 51 g | 17 % |
| Dietary Fiber 8 g | 31 % |
| Sugars 11 g | |
| Protein 29 g | 58 % |
| Vitamin A | 26 % |
| Vitamin C | 94 % |
| Calcium | 12 % |
| Iron | 52 % |
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Be sure to follow me on socials to keep up with the daily goings on of The Man Blueprint. You can also sign up for my inner circle using the newsletter form above. Just drop your email in there and it’s job done. Completely free and completely brilliant. Whilst you’re here, have a little browse of some other article you might like below too. You won’t regret it.
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Testosterone Boosting Carnivore Slow Cooker Chilli Recipe
Today I present to you a recipe that is not only easy to make, it’s incredibly tasty to boot. This is a slow cooker chilli with a twist, it is choc-full of testosterone boosting ingredients that lend themselves perfectly to muscle growth.
You’ll need a slow cooker, chopping board, knife, a tin opener and big ol’ spoon. The recipe yields 6 servings. Serve with rice to boost the calories and carb content if you wish. Sometimes I’ll add in tortilla chips as a treat that also takes the calories up way past 1,000 which is great if you’re looking to bulk up.
THE SLOW COOKER CHILLI
2kg lean mince (Beef, pork, turkey)
I tend to use beef here as the base for my slow cooker chilli as it has been shown on countless occasions to raise testosterone levels due its high levels of Zinc, Iron and vitamin b12. It also packs a serious punch when it comes to protein and healthy fats – both fantastic for T production.
4 cloves of garlic
Garlic is an amazing T booster due to its high levels of quercetin. This gives garlic anti-inflamatory properties and is also a very potent nitric oxide booster.
1 onion
Onions also contain quercetin which is fantastic for T production. This together with garlic may give you stinky breath but it’ll certainly put a little bit more hair on your chest so I’d say it’s worth it.
3 bell peppers
Bell peppers have got great T boosting vitamins and minerals including folate, vitamin C and potassium.
2 tins of kidney beans
All types of beans are great for health in general and pack a high amount of protein per gram. Just be sure to wash them before cooking or face the windy consequences.
1 tin of chopped tomatoes
This is mainly for the taste and a saucy base for the recipe. However tomatoes are actually a very healthy food which can aid in healthy hormonal function due to their high levels of vitamin A & B and fibre.
1 pack of chilli spice mix
This is mainly to add lots of taste to the dish BUT spices have been shown to aid in digestive health, hormonal health and brain function in the past, so load up on spices if you want to experience some great benefits.
3 large avocados
These fat bombs are amazing for testosterone production. They contain lots of Vitamin E, which is great but they are also full of Saturate and Mono-unsaturated fats which have been correlated with higher testosterone production and are without a doubt my favourite way of increasing my fat intake.
250g spinach
Spinach has got lots of magnesium, iron and vitamin b6 which all help to boost testosterone, increase nitric oxide and can also help protect against cancer.
250g rice (optional)
Rice is a fantastic way of getting in some much needed calories if you’re bulking, it also tastes brilliant with chilli.
50g tortilla chips (optional)
I love tortilla chips, they give that full-on mexican vibe to the meal and taste brilliant. If you can afford the extra couple of hundred calories then treat yourself. Nothing tops off a slow cooker chilli like some tortilla chip goodness.
COOKING
Cut up your veg & garlic & empty into the slow cooker.
Add in half the pack of spice mix & half the tin of chopped tomatoes.
Drain kidney beans & add into the slow cooker.
Add in the mince and the rest of the spice mix. Mix everything up.
Cook on low for 6-8hrs.
Whilst everything is cooking, evenly distribute spinach and avocado into 6 containers.
When it’s all cooked, divide into the 6 containers.
This recipe freezes well so put portions in the freezer if they’re not going to be consumed within the next couple of days.
Below is the macronutrient and micronutrient breakdown of the slow cooker chilli without rice or tortilla chips;
| Nutrition Facts | % Daily Value* |
| Servings 6.0 | |
| Amount Per Serving | |
| Calories 734 | |
| Total Fat 36 g | 55 % |
| Saturated Fat 8 g | 39 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 361 mg | 15 % |
| Potassium 232 mg | 7 % |
| Total Carbohydrate 25 g | 8 % |
| Dietary Fiber 9 g | 37 % |
| Sugars 9 g | |
| Protein 72 g | 143 % |
| Vitamin A | 4 % |
| Vitamin C | 288 % |
| Calcium | 1 % |
| Iron | 3 % |
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Be sure to follow me on socials to keep up with the daily goings on of The Man Blueprint. You can also sign up for my inner circle using the newsletter form above. Just drop your email in there and it’s job done. Completely free and completely brilliant. Whilst you’re here, have a little browse of some other article you might like below too. You won’t regret it.
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Why cold showers are your new best friend
I love cold showers and try to pluck up the courage to do them every day. Here are some of the best benefits of turning up the cold and how it can apply to you.
BUILDS SERIOUS WILLPOWER
Over the past few years of doing cold showers, I’ve found that my willpower has skyrocketed. Knowing you are capable of doing something that you perceived to be hard can have a carry-over effect into the real world. It gives you a real sense of control and can definitely increase your overall confidence.
BOOSTS TESTOSTERONE
Cold showers have been shown to increase testosterone which is one of the most promising benefits for men looking to optimise their hormonal environments. This increase in test may be responsible for boosts in fertility and recovery that have been found recently.
STRENGTHENS IMMUNITY
Taking a cold shower has been shown to boost immunity in those who consistently stick with it over time. This can be linked to the improved circulation that cold temperatures elicited by the showers can create.
DECREASES STRESS
One interesting benefit that cold showers can give you is the reduction of stress. This may be down to the improvements in sleep that can also be observed from this. Reducing stress is one thing that you should be striving for constantly due to its links with many of the western world’s biggest problems such as heart attacks, heightened blood pressure and lowered libido.
STIMULATES THE LYMPHATIC NERVOUS SYSTEM
Turning down the temperature of your showers has been shown to boost the lymphatic nervous system which I have written about in previous articles. Boosting the LNS has been shown to improve a myriad of health markers which is why you should definitely give it some thought.
A FINAL WORD ON COLD SHOWERS
So there are the top benefits of cold showers and why they’re your new best friend. Give cold showers a try for the next week or so and see if you feel any of these. You may even feel some other benefits not listed. You never know until you try.
Be sure to follow me on socials to keep up with the daily goings on of The Man Blueprint. You can also sign up for my inner circle using the newsletter form above. Just drop your email in there and it’s job done. Completely free and completely brilliant. Whilst you’re here, have a little browse of some other article you might like below too. You won’t regret it.
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Muscle building Trail Mix Recipe: Why nuts are the way forward
Muscle building trail mix. A recipe for the ages, this bad boy makes a tasty testosterone boosting snack. I love this recipe for its simplicity – throw everything into a mixing bowl, mix it and you’re good to go. It’s filling, tasty and great for testosterone production, what’s not to love?
The ingredients listed below yield about 3, 500ml jars worth of trail mix. This equates to around 20 servings but you can play around with the portions as you please.
MUSCLE BUILDING TRAIL MIX
250g cashews
Cashews are low in testosterone-lowering fibre and are full of health boosting vitamins E, K and B6. It also helps that cashews are delicious, just make sure you buy unsalted.
300g Brazil nuts
Brazil nuts are absolutely chock-full of testosterone boosting nutrient selenium which can boost sperm quality and increase total testosterone in men.
250g macadamia nuts
These nuts are fantastic, their ratio of monounsaturated fats to polyunsaturates are great, unlike other varieties like peanuts. These are by far and away the best nut you can consume.
500g dates
Dates are fantastic for boosting all sorts of health markers like digestion, blood pressure and heart function. However their high levels of vital nutrients like iron make them a potent T-booster.
500g raisins
Raisins are packed to the brim full of vitamins like iron and potassium whilst also being extremely tasty. One of the tastier ways to eat for health and extremely cheap when bought in bulk.
Cooking
Empty all ingredients into a large mixing bowl.
Mix everything well so there’s an even distribution of nuts, dates and raisins.
Siphon off into jars or however you wish to store the mix.
Here’s the nutrient breakdown for your muscle building trail mix based on 20 servings but again, you can play round with the portion sizes;
| Nutrition Facts | % Daily Value* |
| Servings 20.0 | |
| Amount Per Serving | |
| Calories 352 | |
| Total Fat 25 g | 39 % |
| Saturated Fat 5 g | 25 % |
| Monounsaturated Fat 10 g | |
| Polyunsaturated Fat 10 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 4 mg | 0 % |
| Potassium 434 mg | 12 % |
| Total Carbohydrate 29 g | 10 % |
| Dietary Fiber 4 g | 16 % |
| Sugars 22 g | |
| Protein 6 g | 12 % |
| Vitamin A | 0 % |
| Vitamin C | 0 % |
| Calcium | 5 % |
| Iron | 10 % |
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Be sure to follow me on socials to keep up with the daily goings on of The Man Blueprint. You can also sign up for my inner circle using the newsletter form above. Just drop your email in there and it’s job done. Completely free and completely brilliant. Whilst you’re here, have a little browse of some other article you might like below too. You won’t regret it.