THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of.
I had to say that right off the bat, because… Well, I’ll just give you some background on why I wanted to write this article…
[ Photo Cred : www.health.com ]
I saw that picture and realized how many times I’ve seen ads or marketing schemes revolving around “Detoxing Juices and Foods”, “Super-Foods To Slim Down”, or “The Magic Macro Diet Plan” as if these authors found the holy grail of nutrition that strips fat and gives you abs in no time.
Trust me, if that were the case – I’d be ripped out of my mind by now, because I study this shit on a daily basis!
But the truth is, even though there aren’t really “Super Foods” or anything magical within the nutrition world, there are a lot of specific foods that a lot of men do not eat enough off that their bodies would truly thrive off of.
By thrive, I mean that they’d optimize their testosterone, reduce stress, improve libido, increase performance in the gym, build more muscle, drastically improve their gut health, and in turn – they’d be able to finally weaponize their body and conquer their physicality as men should.
See, these aren’t “Super Foods” or “Quick Fixes” for shedding the unwanted body fat on your gut, nor are they foods that will instantly build a set of massive arms.
But they are foods that will optimize your body. Modern man has slowly moved away from being what they’re meant to be…. MANLY.
Men should be powerful, have control of their bodies and lives, have energy from morning til night, be able to attract women, have strength abilities and be able to move efficiently.
Having all this would be optimizing your body as it was created to do.
It would also lead to more of everything we as men want. Money, strength, confidence, women, and control.
So my point is simple, this list of foods could be more of a wake up call and a first step into the direction you need in order to truly optimize your body and your life.
After that, next step is training… But that’s an entire different article. If you’re a guy who is stuck and desperately needs to transform, yet doesn’t have the outline, accountability or association to needed in order to achieve this – click here now.
Without further ado…
#1 – Oatmeal
Oatmeal is high in soluble fiber; this is HUGE for health and taking care of your gut. But it also lowers risk of heart disease and keeps you fuller longer (my go to, is Quakers high fiber maple brown sugar).
This is also a great complex carb that digests a bit slower, making it a perfect choice, coupled with 25-35g of protein, pre workout – for a slow sustained energy source. It’s also high in immune-boosting zinc, stress fighting B vitamins, and other high antioxidant vitamins and minerals all men need to thrive.
#2 – Steak
The main reason steak is such a power food, is because it’s the manliest form of protein you can get… I’m playing, but not completely. When you’re on a diet, going out to eat at a restaurant can be one of the most difficult things.
With steak, you’re good to go at almost any restaurant! Plus, it’s packed with iron, zinc, b-vitamins, and the big one – creatine. It’s one of the highest natural sources of creatine, which can be a HUGE aid in muscle recovery, growth, and ATP production.
#3 – Bison
Bison has less than half the total fat as regular beef, while still packing the essential nutrients – it’s filled with zinc, selenium, and B vitamins, needed for optimal testosterone production, immune function, and energy.
In other words, bison is a MUST for men.
#4 – Eggs (all of the egg)
Eggs are not only one of the best sources of protein, because of their high leucine content (the most important amino acid for muscle growth), but they’re also a crucial source of fat and cholesterol.
That’s right, cholesterol can be a good thing people! They’re filled with benefits from boosting testosterone, anti-aging, curbing people’s appetites and craving, and a HUGE list of others from the omega-3 fatty acids inside this food.
#5 – Spinach
Spinach is a potent source of magnesium, which can help dilate blood vessels and lead to better blood flow – which can mean better pumps in the gym and even help out in the bed.
Add to that, it contains a good amount of folate, which is a blood level protective nutrient that can not only improve blood but also protect against arterial diseases as well.
#6 – Blueberries
These little guys have the highest fiber, vitamin, mineral, and anti-oxidant count per ounce of ANY fruit out there. Plus they’re one of the lowest calorie fruits as well, which aids in keeping us lean. They even have specific nutrients and a color pigment that helps skin and the aging effect.
#7 – Almonds
This nut is like taking a damn multivitamin. Just an ounce of almonds provides 50% of the vitamin E, 8% of the calcium, and 19% of the magnesium you need daily. These nutrients lower your risk of heart attack, improve your bone strength, and even reduce your risk of Alzheimer’s.
#8 – Greek Yogurt
Yogurt is a great snack or part of a complete meal, I suggest implementing it into many of my guys daily meal plans. The first reasons being, it’s packed with protein and the type of protein is one of the best sources when it comes to building muscle and repairing tissue because of it’s amino acid profile.
Another reason is because of your gut. The gut is an extremely important part of your body and part of not only being healthy, but also in being lean and building muscle. The probiotics inside a good yogurt can help create a better balance and ratio of good to bad bacteria in your gut.
Shoot for organic fat free sources of Greek yogurt, versus the flavored or cheap type of yogurts, check the ingredient label next time – it should basically contain cultured milk and cultures (the GI-healthy probiotics like S. Thermophilus, L. Bulgaricus, L. Acidophilus, etc.).
#9 – Kale
I personally do not like Kale; it’s rough and doesn’t have the most desirable taste… But to be completely honest, after preparing this article – I’ll be eating more of it. I knew its benefits were high, but holy shit!
In fact, it’s almost too many to list. It has more fiber than any leafy green, has more nutrients per ounce than any other green, it’s the best green in terms of anti-oxidants, it’s full of vitamins C and D, has calcium and other cancer fighting phytonutrients, and it’s also high in carotene, lutein, zeaxanthin which can all help avoid macular degeneration.
So guys, if you want to train hard, get great pumps, avoid cancers, and keep your eyesight on point for life… Get your kale on.
#10 – Kefir
Another low fat, high protein, dairy source that can be a great natural addition to every guy’s diet plan in order to bump up protein levels for more muscle and less fat.
But it also helps boost your immunity, can aid or reduce inflammatory bowl disease, build bone density, fight allergies, improve lactose digestion, and support detoxification.
Similar to Greek yogurt, this is filled with loads of cultures and healthy bacteria that our gut thrives off of.
#11 – Apple Cider Vinegar
This potent liquid is a bottle of super powers, so it seems.
It can help improve digestion and in doing so, it can help supply your body with nutrients while pushing out or detoxing the bad. It can aid in fat loss as well, a study published in the Journal of Agriculture and Food Chemistry found that it slowed fat accumulation and it may help you stay fuller longer.
But wait…. There’s more! It can help improve insulin sensitivity before bed, sunburn relief, hair health, whitens teeth, and even clean your toilet. Try adding 1-2 tbsp. into your daily routine.
#12 – Nuts
There’s so many nuts out there and they all have different benefits, but the majority of them overlap a bit whether one is more powerful in a specific nutrient or not. The key is, shooting for “Tree Nuts” more so than “Peanuts”.
See tree nuts are considered true nuts, whereas peanuts may actually be considered legumes because they’re not grown in a tree. They all have benefits, but tree nuts seem to be full of more than the later.
#13 – Broccoli
Eat it how you want it… Roasted, raw, steamed, or grilled. Just eat it!
It’s loaded with tons of fiber and vitamins; it also has testosterone boosting effects. Add to all that greatness, it’s also loaded with iron, calcium, fiber, beta-carotene and a phytochemical called sulphoraphane.
This has been shown to have potent anticancer properties, especially when it comes to the prostate and colon.
#14 – Mushrooms
From a nutritional standpoint, mushrooms are low in calories, high in fiber, cholesterol-free, fat-free, very low in sodium and a decent source of niacin, potassium, riboflavin, selenium, vitamin D and more.
All things most men don’t get enough of. Add to that massive list of health benefits, they’ve been shown to improve prostate health and help us stay away from prostate cancers.
#15 – Salmon
This fatty fish is HUGELY important to be incorporating as an American male. Majority of men in this country are low in Omega-3’s and high in Omega-6 fats. This off set ratio is NOT good; increasing fatty fish in the diet can help this tremendously.
It can help insulin sensitivity, joint health, sleep, muscle protein synthesis elevation, inflammation, cancer prevention, and so much more…
#16 – Bananas
Those who follow me on SnapChat, know I LOVE to eat these guys ( Username -> CodyMac253 ). Well it’s for more than just some pre workout pump fuel…
Bananas are a good source of potassium, which prevents muscle cramps and helps in regulating blood pressure and is something that many guys need – specifically guys who train a lot.
They also have a ton of anti-inflammatory properties that help keep joints and muscles working pain-free throughout hard training.
#17 – Walnuts
Even though I talked about almonds and I even chose nuts as an entire ingredient, I had to shine light on these nuts because of there specific benefits to men – same reason I chose to discuss almonds separately as well.
Adding 75 grams (~ one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology. Walnuts also contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants that can help brain health, weight control, prevent diabetes, and so much more it’s insane…
Guys, add some walnuts into your diet a.s.a.p.
#18 – Grass Fed Butter
The biggest reason to get this is because of its rich source of Omega-3’s which majority of men in America are very low on as it is.
But it’s also rich in Vitamin K-2, which is missing from so many people’s diets and is the nutrient that de-calcifies your arteries – very important for staying away from clogged arteries.
Add to that, this butter helps improve blood lipid profiles and helps raise HDL (good cholesterol) while lowering LDL (bad cholesterol).
#19 – Beef Jerky
Why beef jerky? This one is simple.
Snacking can prevent many from their weight loss goals, as can lack of protein. Well beef jerky is low in fat, high in protein, low in overall calories, can be found minimally processed, and it’s a great go to snack.
#20 – Green Tea
Green tea is loaded with tons of vitamins, minerals, and other nutrients. It can also help fight hunger cravings, boost energy, and even help boost fat loss as a natural thermogenic.
But it can also help fight off prostate cancer, one study showed that men who drank this tea regularly had a 48% lower risk of getting prostate cancer.
#21 -Olive Oil
Make sure you’re getting virgin sources of this oil as that is a sign it has been minimally processed and still holds its nutrients. Olive oil will help your blood vessels and cholesterol levels, lowers your risk of arthritis and improves joint lubrication, and can help fight cancers as well.
#22 – Coconut Oil
Coconut oil is another great oil to use, but my suggestion is always going to be variety over all – meaning don’t use just this oil, switch them up and change back and forth on a regular basis.
But this oil can help reduce hunger levels, boost testosterone, improve prostate health, fight off ulcers, has many anti-inflammatory properties, and will help improve bone strength.
#23 – Tomatoes
This guy helps fight cancers, manage blood pressure, heart health, prevent diabetes, skin health, reduce your digestion, improves vision, urinary infections, reduces asthma, strengthen bones, and even has properties to fight depression.
I don’t eat a lot of tomatoes in my diet, but I love ketchup and put that shit on everything… That counts, right…?
#24 – Seaweed
Seaweed is a staple in Asian culture and there’s a damn good reason why, besides being able to wrap delicious foods in.
It’s low in calories, has protein and fiber in it, and helps clean the GI tract for better digestion. It has the ability to absorb whatever is in its environment, which helps removes heavy metals and mucus from the physical body.
It’s also very high in iodine which majority of men in America miss out on. Iodine has a load of benefits for our hormones and performance in the gym.
#25 – Hemp Seeds
The cousin of cannabis… Can get you higher, in protein of course…. 30-grams of hemp seeds contain ~10 grams of protein, plus 1 to 3 grams of fiber, and about 200mg of magnesium, a mineral associated with good heart health and a hell-of-a-lot more!
Hemp can also be find in other products, such as Hemp Protein which is a great source of protein powder if whey or dairy doesn’t sit well with you or if you’re a vegetarian!
#26 – Black Beans
Black beans are full of fiber, protein, tons of anti-oxidants, full of folate, and are one of the only foods that contain nutrients to improve brainpower.
Need I say more guys? Don’t think so, get your ‘magical fruit on’.
#27 – Fat-Free Cottage Cheese
Another simple and easy one to explain – It’s low fat, low calorie, and high protein. On top of that, it’s one of the top protein sources to consume when it comes to losing fat and building muscle.
Snacking on this or adding it as a side dish is highly recommended to get your protein intake in for the day. My “pro-tip” for this, is simple to add some seasoning to it and it’ll taste a lot better.
#28 – Pink Himalayan Salt
Pink Himalayan Salt is a BIG time nutrient holding salt to add into your meals. It will help balance PH levels, increase electrolytes and hydration, can help your carb tolerance and absorption rates, improve insulin levels, and even has mood boosting effects.
Add this to your eggs, meats, or whatever else you like to have salt on.
#29 – Whey Protein (Grass Fed If Possible)
Protein is often the most commonly missed macronutrient when I start with clients; it’s also the most important macronutrient when it comes to losing fat and building/maintaining muscle mass.
An easy fix if you’re low on this one, is to add a protein shake. But the supplement market is flooded with bullshit products that are not what they claim to be on the label.
My suggestion is Onnit’s Grass Fed Whey (Find it HERE). It’s tested and from natural sources and because of that, you’ll get more bang for your buck. Your body will digest it much better and utilize it much better, not too mention you’ll actually be ingesting what’s on the label.
#30 – Avocado
Well, lets go to the studies for this one…
Researchers say that, “People who eat avocados more closely adhere to dietary guidelines, have significantly higher intakes of certain nutrients (48% more vitamin K, 36% more fiber, 23% more vitamin E, 16% more potassium and 13% more magnesium), have higher intakes of healthy (monounsaturated and polyunsaturated) fats, have higher “good” (HDL) cholesterol, weigh about 7.4 pounds less and have lower BMIs, have smaller waist circumferences by 4 centimeters, have 50% lower odds of developing metabolic syndrome, a group of risk factors for heart disease, diabetes, and stroke.
This is all what a study suggests, doesn’t mean if you eat an avocado a day you’ll automatically fall into this category. But it does show that men who use avocados as one of their fat sources, may likely benefit like the men in the research above.
#31 – Garlic
Garlic is an immune boosting, cancer fighting, digestive gut aiding, and cardiovascular benefiting nutrient and food. We all should be eating this on the regular regardless because just a little bit, goes a long way with all this!
But studies show it helps with sex, too… Studies show it’s high in a nutrient call allicin, which can help blood flow and circulation to the sexual organs. Surprisingly, another study showed that the potent smell actually has an effect on women – believe it or not – which caused them to become more attracted to the men who ate garlic versus the men who did not.
So what does this tell us to do? Throw away the Viagra and Horny Goat Weed, just started eating more garlic guys!
#32 – Asparagus
Not as exciting as garlic…. But asparagus is important!
Because it’s high in vitamin A, folic acid and dietary fiber, which are all things that play a huge role in many health proponents, including fighting cancer.
Asparagus also contains high levels of potassium, which may help control blood pressure and avoid muscle cramps. It’s also rich in rutin and iron, which boost the body’s immune system.
#33 – Chili and Cayenne Peppers
Helps prostate health, is a natural thermogenic metabolism booster, has tons of vitamins and minerals, and can even help cure or prevent erectile dysfunction (cayenne specifically).
As the list goes on… We’re realizing that food has a vital role in men’s sex, performance, and organs. If health and fat loss didn’t do it, maybe this will have you eating better!
#34 – Papaya
Like most, papaya has many nutrients, vitamins, and minerals. It also helps aid digestion and processes in the gut.
But once again, it helps stimulate blood flood into the male sex organ, helps prevent erectile dysfunction, and even contains good amounts of nitric acid, which has many benefits.
#35 – Beets
Beets can help lower blood pressure, have anti-cancer properties, help reduce inflammation in the body and joints, and can actually help reverse chronic diseases.
Add to this big list, it even helps with getting a massive pump in the gym! Eat or drink beet juice prior to training, vascularity and the pump in your muscles will increase.
#36 – Ezekiel Bread
Ezekiel, or Sprouted Grain, Breads have a higher protein content and a more varied protein sources – as they contain different grains and legumes inside the bread. This helps diversify and increase your protein and amino acid sources/levels.
Like whole grains, this bread is also a smarter choice for health and digestion compared to typical pastas and white breads.
#37 – Yams/Sweet Potatoes
First and foremost, this is apparently Usain Bolt’s secret to being so damn fat. He eats a sweet potato every day… By the way, in Jamaica the sweet potatoes are on steroids – they’re massive.
But besides that, they’re a great carbohydrate source for most guys because they’re easy to digest, contain lots of fiber, full of magnesium which can help recovery, can be a great anti-inflammatory food, and because the fiber content and being a complex carbohydrate, they can be used as a slower and longer lasting fuel source (also keep you fuller longer), making these a great food to use as workout fuel.
To add to it all, they’re a great source of vitamin-d which is vital for mens hormones, specifically testosterone.
Just like any other list I put together, whether it be for training or nutrition or productivity – I always suggest the same thing.
Start with ONE THING.
Trying to add 14 of the 37 things right away, will not lead to better results. It will lead to overwhelm and short lived changes.
My suggestion is to use this as a grocery list, implement one new thing per week, or figure out what you may be lacking in and use this as a guide to help you improve that imbalance.
And once again, if you’re a guy who is stuck and not happy with the way your body looks, your confidence, your energy, or just desperately need a serious chance – Click Here Now to learn more about The Men’s Online Transformation Program that will be launched soon…