How to Know your Testosterone Levels?

To know your testosterone levels, you only need to ask for a blood test (and specify why, of course). You will get your results of free testosterone, total testosterone and bio-available testosterone.

Also, should you doctor require it, you will have your cortisol levels tested (stress hormone) and your estrogen levels (feminine hormone). This will be done in order to determine the health of your hormonal profile and find suitable solutions, if needed.

Testosterone is an androgenic hormone secreted by the testes and in smaller quantities, by the adrenal glands.

It is the main steroidal and male sex hormone – it is also found in women but in lesser quantities.

Testosterone – or T – plays a crucial role in sexual functioning and health in general. Over time, testosterone levels diminish. However, T levels can also be affected by other factors, among which tobacco, obesity, alcohol, stress, diabetes, certain diseases, etc. (1)

How to Know your Testosterone Levels Naturally?

If your suspect that your T levels are low, you may suffer from one or more of the following symptoms:

  • You are not getting as many morning erections as before.
  • Your libido and sexual desire are bordering on nonexistent.
  • You have noticed that your ejaculations have lost volume.
  • Your orgasms are less intense.
  • Maintaining an erection is a struggle.
  • You are often tired or sleepy.
  • You have experienced a loss of concentration and mental acuity.
  • Your memory doesn’t seem to be as sharp.
  • You feel a bit low without reason.
  • You have experienced more muscular pain and soreness.
  • Your muscular mass and physical performances have diminished.
  • You suffer from shoulder and back pain.
  • You have put on weight suddenly and especially, around your waist.
  • Your levels of “good” cholesterol (HDL) have lowered and the “bad” ones LDL have risen.
  • Your lower body blood flow is worse or bad.
  • You suffer from a cardiovascular disease.
  • Your levels of blood glucose (sugar) are higher or you have developed a type 2 diabetes.

In other words, should you suffer from one or more of the symptoms, you should get a professional opinion to confirm whether you are indeed suffering from low T levels.

However, this should not prevent you from improving your lifestyle, regardless of the results. It never hurts to optimize healthy T levels and make sure that you will maintain them over time.

How to Boost your Testosterone Levels Naturally?

Once you know your testosterone levels, you should take more attention to your diet and physical regimen. Moreover, that’s even more important if your T levels are low or very low. There is many things that you can implement in your routine to improve T levels.

Nonetheless, to start with, you will have to reevaluate your diet and incorporate testosterone boosting foods.

To boost your T levels, make sure to eat these regularly:

  • Cruciferous Vegetables: Or more commonly known as broccoli, cabbage, cauliflower, Brussels sprouts, bok choi (Chinese cabbage), etc… Cruciferous vegetables are brilliant sources of calcium, vitamins, potassium, magnesium, phosphorus, sulfur and two extremely important substances: glutaric acid and indole-3-carbinol. Two substances known to reduce excessive amounts of estrogen in the body.
  • Fatty Fish: For instance, mackerel is an excellent source of zinc, a trace element that plays a major role in a sexuality. A zinc deficiency, no matter how small, can wreak havoc in our bodies and cause a reduction of T levels. To know more about the importance of zinc for sexual health and fertility, read this.
  • Seeds: Flax and sunflower seeds are rich in essential fatty acids, major fats that are required for testosterone synthesis. Moreover, sunflower seeds have high quantities of vitamin E, selenium and zinc, a powerful pro-testosterone trio!
  • Eggs: Despite the bad rep, eggs (organic though) are wonderful for our health. They contain every single essential fatty acid needed to man and are an excellent source of protein. If they are organic, you can indulge every day!

Also, to boost your T levels, you can take a natural supplement. Forskoline, Tribulus Terrestris, Maca, Tongkat Ali and Sarsaparilla are plants that can help you improve your T levels. Check this out, to know more.

In addition, specific nutrients like magnesium, zinc, selenium, vitamin D3, omega-3, carnitine, arginine can also improve testosterone synthesis, fertility and libido.

Still, before buying your supplements, you should consult your doctor and ask for a blood test. Especially with nutrients like zinc, an excess can result in disastrous consequences.

How to Boost and Know your Testosterone Levels – Tips

Ideally, your diet should contain 45% of proteins to boost your T levels (for a limited period – think a month or two maximum).

The quality of your fats is incredibly important. Prefer quality oils like extra virgin olive oil, cold-pressed rapeseed oil, organic coconut oil (high resistance to heat), organic butter and/or butter from grass-fed cows, ghee (for high temperature cooking), etc.

Also, nuts, seeds and avocados are brilliant sources of healthy fats and perfect for snacking!

If your lifestyle is rather sedentary, start exercising a bit more. You could try an activity that has always fascinated you. Give it a go and enjoy! Hiking is also an option for the nature lovers.

However, to optimize your T levels efficiently, weight lifting is without a doubt a great ally! (2)

If you are overweight or obese, weight loss will help you tremendously to have normal T levels. This article will help you find the most suitable diet to lose weight.

If you are a smoker, know that tobacco affects testosterone levels. So does, excessive drinking. Seriously consider stopping or diminishing both addictions.

Important:

Too much testosterone can also have consequences. Especially, if you have taken a synthetic testosterone. If you have one or more of the following symptoms, consult a doctor: an explosive temper or temper tantrums, violent outbursts, risky behaviors, etc.

You are now equipped to know your testosterone levels. It is now up to you, to improve your lifestyle to boost them and get your health in check! However, incorporate new changes progressively, do not go all in, it may not work.

Creating a new healthy routine is far more beneficial for your health and your testosterone levels, over time.


Continue reading us for more advice!

(1) Low Serum Testosterone and Mortality in Older Men. Gail A. Laughlin, Elizabeth Barrett-Connor, and Jaclyn Bergstrom J Clin Endocrinol Metab. 2008.
(2) Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Jeff S. Volek, William J. Kraemer, Jill A. Bush, Thomas Incledon, Mark Boetes. Journal of Applied Physiology. 1997.

How to Boost your Energy Levels ?

One of the most valuable things we own in life is energy. That same energy is the essence of future goals and dreams. However, energy isn’t exactly a straight forward thing. Therefore, how to boost your energy levels?

We don’t necessarily know where it comes from or how to boost it. Sometimes, it will powerful as soon as we open one eye, a ferocious and determined energy. But some days are cloudier, it’s lacking and its absence weights heavily on us.

This crucial resource is the vitality that gives flavour, intoxicating smells and colour to our lives. However, energy is a force with multiple sources. In order to improve it daily, there are several strategies available…let’s take a look at them!

How to Boost your Energy Levels – By Improving your Lifestyle

If there’s one thing that can “easily” be improved, it’s our diets and the attention we give to our bodies. By doing so, you can be certain to observe real results. Among them, you will improve your health, your physical aspect (e.g., your skin will be cleaner and more radiant) and if you are overweight, you’ll lose some weight too. Brilliant!

What’s even more surprising is that with a few key changes, you will have a lot more energy daily.

By Eating Healthily

Cooking is a basic skill to master in order to be healthy and full of energy. To start with, you’ll have to eliminate industrial meals (pre-made foods & fast food) and limit transformed foods (white rice and pasta, bread, cereals, etc.).

Your major enemy is SUGAR. You’ll find it anywhere, in industrial foods, fast food, crackers, alcohol, carbs and of course, anything sweet.

In order to reduce your consumption of sugar, replace carbs with legumes (with moderation) and generous sides of seasonal vegetables (preferably steamed with a bit of extra virgin olive oil or organic butter).

When you fancy some of that sweet sweetness in your life, eat fruits! Chose them organic and seasonal when possible, to enjoy as much nutrients as possible and less…pesticides. If you can’t live without sugar, get yourself some stevia based sweetener. Stevia is a naturally sweet plant entirely devoid of side effects (unlike aspartame which is a known carcinogen). (1)

Learn to cook simply and garnish your meals with spices and fresh herbs for a satisfying flavour. For extra help, search recipes online, you will find a multitude of websites conceived for people who don’t know how to cook or don’t cook much.

Spices bring life to your meals but they can also improve libido and ED. Check out the properties of turmeric!

By Exercising Regularly

Paradoxically, to boost your energy levels, you will need to expand more! Indeed, our bodies are designed for movement, especially when it comes to walking.

By moving regularly (with your legs), your mood will be improved and your brain activity boosted by the extra amount of blood received in your brain and consequently, of oxygen. (2)

Furthermore, if you have the possibility of installing a treadmill desk or to work standing, it will revolutionize your health!

If that’s not in the realm of possibility, go for brisk walks 2 or 3 times daily (10 minutes each). Those fast walks are ideal to boost your health and improve cognitive function. Additionally, if you’re overweight, you will lose some of it too!

Moreover, exercise regularly and chose an activity you truly enjoy (4 or 5 times a week for a minimum of 30 minutes). Ideally, you could alternate between a cardiovascular (swimming, running, etc.) and a muscle strengthening activity (weight lifting is also a brilliant way to boost your testosterone levels).

Discover the most efficient diets for men here!

How to Boost your Energy Levels – By Managing your Stress and Environment

Mental health is an essential component of healthy energy levels. Nowadays, stress tends to be everywhere and unfortunately, it’s hard to keep it out of home. With our exceedingly complicated careers, commuting, work pressure, administrative caveats and our personal lives, we tend to move at an accelerated rate.

Yet, to enjoy life, it’s essential to pause the madness and savour moments of simplicity.

For instance, sharing a nice meal with our family or friends, going out to see an exciting movie, going to the countryside for the week-end, having a swimming-pool break, meditating in a calm place or being absorbed in a song that we love.

Enjoy those moments as much as you possible can. This is the stuff of life!

Moreover, managing your stress levels is crucial in order to deal with it. There is a wide array of activities that can help you to do so. For example, you could choose a hobby you enjoy or want to try: painting, photography, learning to play an instrument, yoga, meditation or tai-chi.

Also, it’s important to take care of your loved ones and avoid toxic relationships. Don’t hesitate to evaluate your relationships every now and then, to see if those people should still be in your life.

Bonus: Sleep is crucial to keep your energy levels strong. Make sure you sleeping patterns are regular and that you sleep enough (naps are allowed). Avoid all gadgets one hour before sleeping.

How to Boost your Energy Levels – Conclusion

Often, to be happy and full of energy, it all starts by following your call or finding out what that is. If you have found your calling, keep pushing forward and learn from your mistakes.

Energy is intimately linked to joy. Therefore, to enjoy better batteries, allow yourself to live fully and enjoy the new (and the old)!

No matter what, the most important thing is to move forward. Should you need help, ask your loved ones and/or take an appointment with a professional. Men can also struggle and should not be ashamed of that.

You could do something fun now…!


You need a bit of a boost in bed? Discover 4 habits to improve sexual performance.

(1) The carcinogenic effects of aspartame: The urgent need for regulatory re-evaluation. Soffritti M, Padovani M, Tibaldi E, Falcioni L, Manservisi F, Belpoggi F. Am J Ind Med. 2014.
(2) How walking benefits the brain: Researchers show that foot’s impact helps control, increase the amount of blood sent to the brain. Experimental Biology 2017. Science Daily, 24 April 2017.

How to Lose Breast Fat | For Men

Voluminous breasts are usually something we find attractive in women – or not, to each their own. The point being is that men don’t really enjoy having breasts. Especially when it’s the result of being overweight or having a hormonal imbalance. So, how does one lose breast fat?

Lose Breast Fat and the Rest of your Fat

A fatty chest will tend to create distorted pectorals (visually speaking). Aesthetically, this is far cry from the generic chest that is portrayed in the medias, usually flat with a bit of muscular volume.

In order to lose breast fat, there is no magical pill. It all starts by losing weight. Fat deposits are all over our bodies and there is no way to lose them locally. However, you can accelerate the process and improve the strength and physical appearance of your pecs!

Where do we start then? With…

Diet to Lose Breast Fat

To start weight loss, you will need to reevaluate your diet and lifestyle. Most importantly, you’ll have to be honest with yourself while doing so! Weight loss will be the result of a diet change and exercise will help you maintain and improve your shape.

Eventually, when losing weight, you will notice that your chest area gets smaller and smaller, step by step. And that’s a good thing, you don’t want to lose weight too fast. Because, it’s simply unsustainable and unhealthy – the likelihood of gaining everything back is very high and with extra weight on top of it.

Discover different weight loss strategies for men in this article.

First, start be integrating the following habits into your diet:
  • Reduce your food portions and avoid second servings (except for steamed/raw veggies without copious amounts of sauce).
  • Stop drinking sodas, get rid of sugar and sweet products in your household (except fruits and good quality honey).
  • Reduce your alcohol consumption or stop completely while dieting.
  • Eat significantly less carbs and when you do, chose carbs with a low glycemic index (you can easily find that with a quick search).
  • Avoid snacking between meals. If you are prone to snacking, try eating smaller meals throughout the day.
  • Don’t be too restrictive. If you really want something, have a small portion and enjoy it. That’s better than binge eating later when you are too frustrated.
  • Learn to listen to your appetite. When you are hungry, eat. Stop eating when you aren’t.
  • Cook as often as possible. By cooking, you will have control over the foods you are eating and you will be able to lose weight, while learning new habits for the future. Newbies can find easy recipes on internet.

Exercise to Lose Breast Fat and Improve Metabolism

To maintain weight loss and accelerate it, nothing beats exercise! Exercising will develop your muscular mass and boost your metabolism. Actually, the fitter you are, the more your muscles will need energy aka calories. On the flip side, don’t overdo it too much food wise – increase your protein intake if needed and get a bit more carbs, if you are planning to have a big sporty session.

If you haven’t exercised in a while, you could start by going to the gym and trying different things. Also, bringing a friend is a great idea to keep yourself accountable and motivated.

For instance, weight lifting is an excellent way to boost your testosterone levels!

If you are looking for a slender look and to boost your weight loss, go for cardio! A cardiovascular activity like running or HIIT (High-Intensity Interval Training) is ideal. Additionally, if you prefer collective sports, you could also try the following: football (soccer), basketball, rowing, martial arts (boxing, kung-fu, karate, jujitsu, judo, etc.), rugby, handball, tennis or anything else that takes your fancy. (1)

However, no matter what, find something you really enjoy, motivation alone isn’t enough to keep on exercising!

Are you struggling with your dad bod belly? Check this out ASAP!

How to Lose Breast Fat – Conclusion

If you want to have a successful weight loss, you will have to change your habits slowly and increment new ones progressively. If you change everything rapidly, your motivation will dwindle extremely fast.

When starting on the road of weight loss, we usually get very excited – “this is it, step one towards change”. However, weight loss takes time, especially if you want to lose fat instead of muscle and water.

Rather than using all your motivation to get started, try setting weekly little goals and reach them. In addition, if a friend wants to lose weight too, motivate him and ask him to do the same.

Moreover, ditch the scale. Instead measure yourself (once every two weeks or per month). You will notice that inches around your waist and chest disappear way faster than numbers on the scale. Also, you could keep track your measurements on a chart. On top of that, I highly recommend taking pictures of yourself in underwear once a month. When your will is weakening, have a look at those pictures to realize how far you’ve come!

Important: There’s another reason for breast fat and it’s a condition called gynecomastia. This condition can cause an excessive development of breasts in men. (2)

To know more about gynecomastia, I invite you to read this article.


Congratulations for this step in your health journey! Follow us to know more about health, fertility, sexuality and much more!

(1) Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Leslie H. Willis, Cris A. Slentz, Lori A. Bateman, A. Tamlyn Shields, Lucy W. Piner, Connie W. Bales, Joseph A. Houmard, and William E. Kraus. J Appl Physiol (1985). 2012.
(2) Gynecomastia: Clinical evaluation and management. Neslihan Cuhaci, Sefika Burcak Polat, Berna Evranos, Reyhan Ersoy, and Bekir Cakir. Indian J Endocrinol Metab. 2014.

Exercises to Strengthen the Perineal Muscle | For Men

When we think of the pelvic floor muscles or the perineum, we tend to think about women post-childbirth. Indeed, after this great ordeal, most women need to strengthen those muscles. However, in the past few years it has become clear that men can also benefit from specific exercises to strengthen the perineal muscle.

Often, the men who are usually advised to do them have had an operation on their prostate. However, this type of exercise is also ideal to improve the quality of erections and additionally, it’s a great tool to prevent incontinence.

By doing so regularly, you will be able to improve the control of your erections and orgasms.

Also, by using this exercises to strengthen the perineal muscle, you will improve two areas of your life: health and pleasure. Keep on reading…

How can you Strengthen your Perineum ?

Discover your Perineum

The perineum is a discreet muscle that we usually don’t notice. It’s mainly used to urinate and to defecate. Also, this muscle is essential for your erections.

It’s important to note that if you suffer from premature ejaculation, these exercises will greatly improve your problem and in the best case, they could fix it! (1)

Before starting them, you should know that your perineum is located between your anus and your genitals. When you need to pee, this muscle relaxes but when you cough or do a high-intensity exercise, it will contract itself (to limit the possibility of leakage).

First, to start using this muscle, try contracting your anal muscles repetitively. By doing so, you will also contract the muscles of the pelvic floor, including the perineal muscle (aka perineum).

Alternatively, you can lie down and place a small ball (like a tennis ball) between your anus and penis. Then, turn the ball gently to stimulate all the muscles and to get a better understanding on how they work. Make sure to close the door!

Now, that you are more familiar with your pelvic floor muscles, you can try the following exercises.

If your testosterone levels are low, try sleeping naked!

Kegel Exercises to Strengthen the Perineal Muscle

By doing the following exercises regularly, you will notice that your erections are harder and most importantly, last longer. Eventually, you will be able to control your orgasms and prolong intercourse for as long as you and your partner want it.

A study published in 2004 demonstrated that among the 55 participants who suffered from erectile dysfunction (or ED), 22 regained a normal erectile function and 19 had an significant improvement thanks to pelvic floor exercises. (2)

Exercises to Strengthen the Perineal Muscle :

1. Urinate with control: When you urinate, you can stop or diminish the flow and then, finish your business. This might take a while until you get the hang of it but when you do, repeat this exercises as often as you can. This exercise is basic but it will allow you to have better understanding on how your perineum works.

2. A simple contraction exercise: Your perineum is a muscle therefore, like any other, once located, you can contract it at will. This exercise is just that, contracting your perineal muscle for as long as you can and releasing (between 0 and 10 seconds).

Repeat this exercise several times a day, any time you can think about it or set an alarm (at least 3 times with 10 to 20 repetitions).

The great advantage of this technique is that you can literally do it anywhere and no one will notice. In addition, this exercise can be done sitting, lying down or standing up.

For best results, start with small contractions and increase their length over time.

3. Contraction exercise during an erection: If you enjoy regular auto-gratification, this exercise is for you! This exercise is the same as the previous one but during an erection. So, slightly harder.

Should you want to increase the difficulty, you can place a washcloth (dry or wet) on your penis.

This exercise might be a source of laughter. However, it’s a brilliant way to improve your control over your perineal muscle. My best advice is to start slowly and then, increase the difficulty progressively.

Because the most important thing is to keep on doing these exercises on a regular basis to observe a real positive change. For instance, you should start seeing a real change after the first month.

You want to improve your libido and your cooking skills? Discover the benefits of turmeric!

Exercises to Strengthen the Perineal Muscle – Conclusion

The previous exercises to strengthen the perineal muscle are your lifelong friends. Start easy, increase the difficulty progressively and keep on doing them…daily.

If you have any doubts about the importance of these exercises, let me give you a compact recap of the benefits resulting from a regular practice:
  • You will maintain a healthy libido thanks to the good condition of your pelvic floor. Actually, that same pelvic floor is essential to support muscularly the rest of the body. For example, some cardiovascular exercises and weight lifting tend to weaken the pelvic floor muscles – preventing that is crucial.
  • Additionally, by exercising your perineum regularly, you will improve and then, maintain excellent erections (that will be longer) and your sexual satisfaction will be ever growing.
  • You will get the Holy Grail of sex, you will be able to control your erections in order to extend sexual pleasure and obtain explosive orgasms for you and your other half.
  • Moreover, you will improve the support of your lower organs, which can prevent them from falling into the rectum (I’m not kidding).
  • To conclude, the strengthening of the perineum will improve your prostate’s health and prevent urinal or fecal incontinence.

Now, it’s up to you to keep this up and discover by yourself the sexy benefits of this simple exercise!

Your sexual performance needs a boost? Here’s 4 habits that can help you.

(1) Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Antonio L. Pastore, Giovanni Palleschi, Andrea Fuschi, Cristina Maggioni, Rocco Rago, Alessandro Zucchi, Elisabetta Costantini, and Antonio Carbone. Ther Adv Urol. 2014.
(2) Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Grace Dorey, Mark Speakman, Roger Feneley, Annette Swinkels, Christopher Dunn, Paul Ewings. Br J Gen Pract. 2004.

Sleeping Naked Improves Testosterone?

What if sleeping naked improves testosterone levels? Well, before we get into that, let’s talk about the freedom of sleeping without a pajama. Isn’t that way sexier, whether you are by yourself and even more so, if you share your bed with your partner?

However, regardless if it’s sexy or not, sleeping naked as many benefits. Let’s take a look at those, shall we?

The Benefits of Sleeping Naked

The concept of sleeping naked is nothing new. You probably have friends who enjoy sleeping with nothing but their sheets and duvet. Nonetheless, if you haven’t done so yet, I may change your opinion, because…

Sleeping Naked Improves Sleep Quality

In order to fall asleep, the body needs a small heat reduction to get around 36°C (instead of 37°C). However, by wearing a pajama or underwear, the body needs to work harder to reduce its temperature.

As a consequence, this delays sleep and increases the chance of a very light sleep. Additionally, when our bodies are too hot, we are more likely to wake up in the middle of the night. One could think that with this fact alone, a pajama budget is a bit unnecessary.

Also, wearing pajamas and/or underwear can be extremely problematic for a good blood flow. The elastic bands they often contain can negatively impact blood flow and thus, prevent a healthy irrigation of your organs.

Instead, imagine yourself getting into a fresh bed with nothing on you but your inherent elegance. As a result, your blood flow is boosted by a phenomenon called vasoconstriction. Which means that your blood vessels reduce in order to keep internal heat and regulate your body’s temperature.

So, if you tend to overheat your room, make sure that you don’t and go for a slightly fresh room instead.

Overall, sleeping naked is a brilliant way to ensure falling asleep faster and sleeping deeper.

If you need a performance boost in bed, discover these 4 simple habits!

Sleeping Naked Boosts your Health

When we are in our beds, stark naked, in a dark, dark room and without technological distractions (smartphones, tablets, etc.), our bodies produce melatonin – the sleeping hormone. The production of melatonin is at its best when our bodies are free of all constriction (clothing) and extra heat.

Melatonin can help fight against cellular aging and favors the cellular regeneration of our skin and hair. Therefore, sleeping naked can indeed make you turn the clock back!

Moreover, sleeping naked reduces infection risk by reducing the amount of surrounding heat (heat favors bacterial proliferation). Therefore, let your junk breathe!

And now, to go back to our original subject… Sleeping naked improves testosterone levels?

Well, by letting your testes breathe in a fresher environment, you will boost testosterone and sperm production. In an ideal world, your testes enjoy a temperature of 34°C. (1)

So, yes, sleeping naked improves testosterone levels!

But the list doesn’t stop here…

Sleeping Naked = More Intimacy & Sex

If you have a partner or enjoy dating, sleeping naked will spice things up!

Why?

When two partners/persons sleep together naked, it increases the desire for physical contact and to establish a connection. In fresh sheets, we naturally are more inclined to get closer and it’s even better, when naked. That’s not a revolutionary concept, but there’s more…

A British study surveyed 1000 couples and concluded that 57% of them were a lot more satisfied and happy with their sexual life by sleeping naked! And considering we are talking about the UK, that’s a very high percentage! 😉 (2)

Additionally, sleeping naked together favors relaxation. Indeed, skin contact increases oxytocin, the love hormone, which is also known to reduce blood pressure, stress and anxiety.

And the benefits don’t stop here…physical contact reassures us and favors endorphin and dopamine production. Respectively, the hormone that brings relief from stress and the one that is linked to love and pleasure. Therefore, getting closer to each other while being naked increases trust thanks to this beautiful hormonal cocktail.

Discover healthy supplements to boost your testosterone levels naturally!

Sleeping Naked Improves Testosterone? – Conclusion

As a conclusion, you should know that nudity is essential to accept and enjoy our bodies. When we are naked, we allow ourselves to explore our bodies and fully feel the sensations produced by it. More so, if we let our partners do it for us every now and then!

Nowadays, we are hardly ever naked. If we are, it’s during intercourse or in the shower. It’s important to preserve the link between the mind and the body, and let ourselves break slightly free from conventions.

Nudity is not only an appreciation of your own body but also, other bodies. It can allow you to develop a more tolerant view in regards of others.

Also, by being more in touch with your own nakedness, you will learn to develop your own inner sensuality, especially when you are with your partner. Try caressing someone in their pajamas and see if that’s pleasant!

All in all, sleeping naked improves testosterone and libido levels, favors a good sleep, improves health and increase your chances of sexy times!

So, when are YOU starting?


Need more advice to improve your “game” in bed? Check this out!

(1) Choice of underwear and male fecundity in a preconception cohort of couples. Sapra KJ, Eisenberg ML, Kim S, Chen Z, Buck Louis GM. Andrology. 2016.
(2) Research reveals what your sleeping position says about your relationship. ScienceDaily. University of Hertfordshire. 15 April 2014.

Having Erections After 75 : A Practical Guide

Hormonal changes are usually more noticeable after 50. However, the media very rarely talks about men who are seventy and beyond. A healthy sexual life is still accessible and if you struggle having erections after 75, know that there are solutions.

It’s a fact that testosterone levels have reduced and as a result, erectile dysfunction (ED) is a common occurrence. Nevertheless, you can still boost your testosterone levels and improve other factors that will help you get better erections.

Let’s get started!

Having Erections After 75 : Factors & Solutions

Being Overweight or Obese

Nowadays, we know the grim reality that surrounds excess weight and obesity. Being overweight will reduce testosterone levels and dramatically increase the risk of disease (cardiovascular disease, diabetes, high blood pressure, etc.). Additionally, being overweight or obese will also increase the risk of ED. (1)

There’s one terrifying statistic about that: obese men are twice as likely to have an erectile dysfunction!

Therefore, if your body fat is too generous, you might want to take measures to reduce it. There’s no age to lose weight and while it may be a bit more difficult to change habits, it’s still doable. If needed, consult a dietitian for additional help. Otherwise, you can also check on internet, you will find many resources that can help you lose weight successfully.

Also, exercise is a tool that will help you maintain weight loss and keep your body active. If you haven’t done much lately, go for a low impact sport like swimming or hiking (with good boots).

Remember this: by loosing weight, you will improve your testosterone levels, your libido and erections!

Psychological Factors

You probably are retired by now and that entails a very different lifestyle. If you struggle with it, it’s understandable. You haven’t been in a working environment for a while, you may not participate to social activities that were once linked to your job. In addition, your children are long gone and you may be dealing with all of this with your partner or alone.

However, life doesn’t stop. You now have more opportunities than ever. You can try things that don’t require enormous amounts of responsibility. And that means that you can try different things, new hobbies and go on wild adventures. Because being retired shouldn’t be a seclusion from active life, it should be a second chance at the things that you couldn’t have done before.

If your partner is here, boost morale by doing unexpected things! Routine is the real killer…and that is particularly true when it comes to sex!

If you are into sunbathing, read about the importance of vitamin D to boost your T levels here!

Physiological Factors

Does having erections after 75 come to a halt because testosterone levels are dwindling?

No, it doesn’t have to! While it’s unlikely that you will recover the testosterone levels you had when you were thirty, you may have noticed positive changes…

For instance, you may have noticed that your sensuality has deepened and you can be more emotionally involved during sexy times. Use that to your advantage, your other half will enjoy it and so will you. Enjoy this new “vision” during foreplay and let yourself discover new sensations!

If you take medication, read attentively the package leaflet. It’s a well known fact that some medicines can interfere with good erections. If that’s the case, consult your doctor to find an alternative.

Also, ensure that your sleeping patterns are regular and that you get enough sleep. Good sleeping habits are essential for a healthy sexuality. (2)

Should you need more information, don’t hesitate to consult a sexologist and books dedicated to sex for the elderly.

Spontaneity

If you have been in a relationship for a while and know your partner better than yourself, put some spice into your relationship!

Here’s a list of activities that can inspire you to be more spontaneous with your partner:
  • Plan little romantic trips. For example, a nice trip to a coastal town, a pampering week-end in a spa, a nice hiking trip in the countryside or for the more adventurous, a road trip across Europe! If your budget is tight, check low-cost options (for flats and/or flights) on internet.
  • Cook a 3 meal course with unusual recipes (again internet is a treasure trove)!
  • Write little loving or funny notes for your other half and hide them in surprising places.
  • During intercourse, focus on tenderness and sensuality. In addition, communicate and don’t be afraid of a good moment of laughter.
  • To spice up your sexual life, you could add accessories, new positions or different places other than your bed. Be spontaneous!

Having Erections After 75 : Improve your Diet

There’s another aspect that will ensure an improved sexual life and it’s straightforward: a better diet. Having erections after 75 can be possible by adding to your diet testosterone boosting foods!

Here’s a list of foods that will increase your T levels:
  • Cruciferous Vegetables: Broccoli, cabbage, Brussels sprouts, cauliflower, bok choi and many others are brilliant vegetables that will reduce your levels of feminine hormones (estrogen). By reducing those, you will improve your T levels.
  • Fatty fishes: Mackerel, sardines, salmon, tuna, anchovies and herring are rich in zinc and omega-3. A mineral and a fatty acid respectively that will improve your blood flow, your cardiovascular health and your…erections!
  • Seeds and Nuts: Sunflower seeds, chia seeds, flax seeds, almonds, pistachios, cashew nuts, Brazil nuts are excellent sources of zinc, vitamin E and selenium. This trio of nutrients is a must to boost testosterone levels and ensure a good sexual health.

Additionally, when buying your food, try to get local produce and when possible, organic. Avoid transformed foods as much as possible. So, for good and long erections, make sure to eat plenty of vegetables and fruits, a bit of cheese, legumes, nuts & seeds, cereals with a low glycemic index, dark chocolate, quality wine, etc. Life is about pleasure after all!

Also, don’t forget spices and herbs, for instance, turmeric can also improve your erections!

You can also try some natural supplements to improve your libido and erections. If you take any medication, consult your doctor for possible interactions.


(1) Erectile dysfunction and central obesity: an Italian perspective. Corona G, Rastrelli G, Filippi S, Vignozzi L, Mannucci E, Maggi M1. Asian J Androl. 2014.
(2) Sleep, sex steroid hormones, sexual activities, and aging in Asian men. Goh VH, Tong TY. J Androl. 2010.

I Don’t Satisfy my Wife in Bed

“I don’t satisfy my wife in bed”. That’s what an acquaintance recently admitted to me. Of course, he knew what I do for a living. So, this article is for him and for countless of other males in distress, in the hopes it can give you REAL solutions to improve your current situation.

Just a heads up: it happens to all of us – don’t let the shame grow, it’s pointless. This situation can be improved upon and with a bit of perseverance and imagination, you can have a GREAT sexual life!

Now, take a look at the following advice – these are things you ought to avoid or introduce into your routine to improve your sweaty/sexy times with your other half.

I Don’t Satisfy my Wife in Bed – Don’t Do the Following

To know what to avoid, you have to be interested in women and more specifically, in what matters to them when it comes to sex. Nowadays, always being the alpha male isn’t an obligation, you can also show some of your sensibility, especially in bed. The following advice may not apply to you but keep them in mind. If you have a doubt, ask your partner in life, she knows you!

Go from “I don’t satisfy my wife in bed” to “I’m a beast in bed” thanks to the following. Let’s start with the mistakes you should never do in bed…

Coming Too Soon

I know, that one seems obvious. However, if you come before your partner comes, she won’t be satisfied. It’s as simple as that. In an ideal world, you would both come at the same time – and it can happen. Nonetheless, when it doesn’t, you will need to focus on your performance.

Particularly, you will need to work on how to make your erections last longer – start with those 4 habits to improve performance, click here to know more!

Having Bad Hygiene

Sex is the ultimate intimacy. Therefore, leftovers of sweat and urine aren’t great in bed. If you are in dire need to clean yourself, go ahead. She will greatly appreciate it! And don’t miss any bits…you know what I’m talking about – those pesky corners!

Also, don’t forget to take your socks off. Socks are not sexy.

Exiting Foreplay Too Soon or Going Straight for the Kill

Let’s preface this paragraph with: wildfire explosive sex doesn’t count. In most cases, foreplay is a must and shouldn’t be disregarded as a simple warm up. For those who don’t know it, a woman has a lot more erogenous zones (the “exciting” buttons) than the boobs and the vaginal area.

Foreplay is an excellent way to get acquainted with every single inch of your partner and vice versa. Delight yourself in the peculiarities and softness of her skin. Try using your tongue in places that have never seen it before (ears, belly button, etc.). Trust me, you and your partner will be burning with great desire…and if you need to control your erections better, this will also help. Win win. (1)

Stimulating the Clitoris too Harshly

Unlike women, our desire tends to come suddenly and explosively. However, if you stimulate your wife’s clitoris too fast and not with the delicacy it deserves, you won’t get into the following magical world.

Firstly, wait for the adequate moment to go down and in doubt, ask cheekily. Treat the magical button as you would treat the head of your penis, with caution and gentleness. Get ready to be acrobatic with your tongue and you can always use your fingers to play around (do wash them beforehand). Be creative and explore!

Talking about how you treat your penis, do you masturbate a lot? If so, read this!

Avoiding Eye Contact and Kissing

If you struggle with eye contact with your own wife, that’s problematic. Looking into your partner’s eyes is similar to holding her hand while walking around. Consequently, an evasive stare will make her think that you would rather be somewhere else or worse…be with someone else. If you are here, I’m pretty sure that you don’t but maybe she isn’t sure.

The same goes for kissing. Women enjoy passionate kissing during sex and trust me, if you do it right, you will too.

Asking Inappropriate Questions

When anxious, avoid focusing on what you are doing. Control is the friend of anxiety and the enemy of good times in bed. Try to focus on what you are feeling and see how your partner responds to what you are doing.

However, if you are unsure about something, ask her. For instance, you could say: “do you like it when I use my tongue like that”. Simple, don’t overdo it. In addition, avoid asking her how she feels emotionally, this might kill the mood.

If you are embarrassed by the size of your thick noodle, I highly recommend this article.

I Don’t Satisfy my Wife in Bed – Things that You Can Improve

The following list is a mix of common sense and creative thinking when it comes to sexy times:

  • Clean your room and flat or house. A messy place isn’t hot.
  • Find yourself a discreet and hygienic place to disregard condoms, if you use them.
  • Be delicate and considerate if you like to bite. Especially anything booby or vagina related.
  • If she’s going down on you, be gentle with her head and most importantly, don’t pull her hair. Real life ain’t porn my friend.
  • If your beard is a few days old and rough, get rid of it. If not, don’t play down there without consent, it could literally hurt.
  • Listen to your woman, you are partners, communication goes both ways.
  • Anal surprises are a bad idea if she’s not aware. Always ask, you know, just in case.
  • If your partner is having a bit of a red alert, don’t be grossed out. It’s natural after all. Actually, if you don’t like it, say so like a grown-up man. However, there’s always the shower/bath alternative…
  • Never, ever thank your wife/girlfriend after sex or ask her if your performance was good. Just don’t.
  • Enjoy post-coitus time in bed with or without talking, just be there. If she counts for you, stay.
  • Don’t take any pictures or video without consent. If she ever finds out, she might not forgive you.
  • And last but not least, try to reduce masturbation to improve your sexual performance… trust me, it works!

Get extra tips to be great in bed here (free of charge)!

(1) Actual and desired duration of foreplay and intercourse: discordance and misperceptions within heterosexual couples. Miller SA, Byers ES. J Sex Res. 2004.

Use Turmeric to Improve Libido and Erectile Dysfunction

Turmeric is a rhizome belonging to the Zingiberaceae family. OK, now let’s do this in English. Turmeric is a root that belongs to the same family as ginger, cardamom and galangal. Turmeric is used worldwide as a spice, a colorant, a cosmetic ingredient and for its medicinal properties. I will explore the latter…and more specifically: how to use turmeric to improve libido and erectile dysfunction.

An Introduction to the Use Turmeric to Improve Libido and Erectile Dysfunction

Used for thousands of years in traditional medicines, turmeric is a plant that contains active ingredients called curcuminoids. Those are the ones behind the beneficial properties of the plant.

The scientific world has been studying the action of those active compounds for all sorts of ailments, and erectile dysfunction (ED) and libido are among them.

The research is exciting and progressing quickly, here are the many possible applications of turmeric:

Antioxidant Properties

Turmeric contains a plethora of antioxidant compounds. For instance, curcuminoids, which are active substances that prevent the oxidation of free radicals – in other words, they prevent the premature aging of cells.

In addition, tiurmeric contains beta-carotene and vitamin C, two antioxidants whose properties against aging are well known.

Moreover, the combination of minerals and vitamins work in synergy to prevent cellular aging and reduce the risk of disease, in particular cardiovascular disease.

Anti-inflammatory Properties

The anti-inflammatory properties of this plant are really captivating the curiosity of the scientific community. For example, a study on arthritis demonstrated that 2g of turmeric could ease the pain as efficiently as ibuprofen (and without side effects). (1)

Auto-immune diseases that don’t have a cure, like Crohn’s disease can also be more easily managed thanks to turmeric supplementation. It has been shown that turmeric decreases inflammation for Crohn sufferers.

More commonly, turmeric is used to alleviate and heal inflammation in the digestive tract. Moreover, it protects the stomach and liver, and can also boost the liver when it’s not in a good shape.

Prevention & Support Against Cancer

At the beginning of the 21st century, researchers discovered that turmeric could attack cancerous cells and help the inhibition of their growth.

In India, a country where turmeric is consumed daily, the incidence of colon, breast, prostate and lung cancer is 10 times less frequent than in the US!

Additionally, a study published in 2012, showed something extraordinary. The researchers managed to STOP the progression of brain cancers – also known as glioblastoma – on animals. Also, the same study, showed that the action of turmeric was particularly beneficial in addition of conventional chemotherapy. (2)

Healing Properties

Turmeric can effectively destroy the bacteria Helicobacter Pylori, responsible for the vast majority of ulcers and gastritis.

Used topically (on the skin), turmeric accelerates the healing of wounds and dermatologic lesions (eczema, psoriasis, etc.).

Weight Loss & Anti-diabetic Properties

The effect of turmeric on digestion improves carb/sugar and fat metabolism. For instance, consuming 500mg of curcumin (a specific curcuminoid) daily can help to reduce triglycerides by a whooping 47%!

Additionally, it will inhibit insulin and leptin resistance which are usually caused by a diet rich in fats and carbs. (Insulin is a hormone that regulates blood sugar levels and leptin is a hormone that acts on the feeling of fullness.)

By supplementing daily, turmeric can really help for weight loss and maintaining afterwards.

If you are looking to lose belly fat, check this article out to find efficient solutions.

Erectile Properties

And last but not least, how can we use turmeric to improve libido and erectile dysfunction?

A study with adult participants ranging from 40 to 60 years old, determined that a daily supplementation of 400mg of turmeric could boost nitric oxide production by 40%.

Nitric oxide is an essential gas for muscular growth, endurance and physical performance. It improves blood flow, an essential factor for very hard and lasting erections!

Moreover, turmeric reduces blood pressure and protects cardiovascular health, two elements that also play a big role in sexual health and performance.

To multiply the effects of turmeric, take a look at our recipe for a natural Viagra to improve your sexy times.

Use Turmeric to Improve Libido and Erectile Dysfunction – Conclusion

Turmeric is a brilliant plant/spice to improve your digestion, cardiovascular health, most auto-immune diseases, blood flow, help with chemotherapy and most importantly for us, to improve libido and ED.

However, you should know that to maximize the effects of turmeric, it’s essential to cook it with black pepper. Or, when choosing a supplement, opt for a combination of turmeric and piperine (the active ingredient of black pepper).

Also, turmeric is even better assimilated with oil – a healthy oil like olive oil (when raw) or coconut oil (when cooked).

Turmeric will boost your libido and improve your erectile dysfunction but it’s a tool. Maintaining a healthy lifestyle with a good diet and exercise is extremely important.

Learn more about improving your libido, sexual endurance and ED with your diet here!


(1) Efficacy and safety of Curcuma domestica extracts in patients with knee osteoarthritis. Journal of alternative and complementary medicine. 2009.
(2) The curry spice curcumin selectively inhibits cancer cells growth in vitro and in preclinical model of glioblastoma. The Journal of Nutritional Biochemistry. 2012.

4 Habits to Improve Sexual Performance

In order to maintain and improve sexual performance, you just need to know some key habits. Eventually, these habits will become a part of your daily routine and your sexual life will be greatly improved. Let’s take a look at 4 of the most important habits for healthy sexy times!

Whether you are looking to boost your endurance, impress your partner, cure your erectile dysfunction (ED) or develop your sexual potential, the following advice is for YOU!

4 Habits to Improve Sexual Performance

Physical Activity & Exercise

Sometimes, the obvious answer is the right answer. To improve sexual performance, what you may need is exercise, that’s it. Regular physical activity is essential for a healthy cardiovascular health and it’s the number one habit to boost your performance. This is the highway to last all night in bed or the Porsche of the habits when it comes to sexual health! OK, let’s not digress…

Ideally, body-weight exercises and/or lifting are ideal for explosive energy. Additionally, a regular cardiovascular training (swimming, running, HIIT, etc.) will make sure you can last over long periods of time. Also, you should know that weight lifting boosts testosterone levels – a crucial hormone for the health of your libido and performance.

If you are not in shape, don’t force yourself to go hard at it straight away. Instead, build your resistance gradually with just a little discomfort to push yourself. Start by exercising 5 or 6 days per week for at least 30 minutes, at your own pace. To develop a habit, the most important thing is to do it REGULARLY. I can’t stress that enough. Even, if you are tired, do it slowly but do it!

Specific Body-weight & lifting Exercises to Improve Sexual Performance:

  • Squat: Ideal to reinforce leg muscles, glutes and hips, squatting regularly (with or without weight) will greatly improve your movements and resistance during more “acrobatic” sexual positions.
  • Abs: By improving your abdominal muscles, you will also improve your resistance during positions…you never thought you could possibly do!
  • Kegel Exercises: These exercises were created to improve pelvic muscle strength (the ones you use to pee). By doing so, you will be able to delay your ejaculation and boost your orgasms.

Healthy Diet to Boost Performance

Diet plays a major role when it comes to our health. Intrinsically, diet will affect sexual performance. The saying “you are what you eat” couldn’t be truer. A healthy diet isn’t just salad and a bit of olive oil. A healthy diet is a diet rich in minerals, vitamins, fatty acids and other vital nutrients. Also, it’s a balanced mix of macro-nutrients, aka. proteins, carbs and fats. To learn more about your specific macros, research it on any search engine.

Need a few tips to improve your diet? Have a look at the following:

  • Trust the Spice: If you aren’t much of a chef, spices and herbs can change that boring bland meal into a feast fit for Kings. So, learn how to use spices ASAP. Moreover, spices and herbs often have health benefits. Some are very good to boost your blood flow (and therefore, your erections) and improve your overall health (for example, turmeric should be a staple).
  • Don’t Neglect Seafood: Seafood and fish are rich in fatty acids. Fatty acids are key fats that maintain your cardiovascular health and prevent ED. However, not all fatty acids are created equal. In our modern diet, most of us are Omega-3 deficient. In order to boost our Omega-3 levels, eat plenty of little fatty fishes (sardines, mackerel, etc) and if necessary, complete with a supplement. (1)
  • Eat and Learn How to Cook Veggies: Raw vegetables are a must to improve sexual performance. However, if you need to cook some, prefer steaming them to limit the nutrient damage.
  • Eat “Aphrodisiac” Fruits: Some fruits like watermelon, papaya and mango can boost your libido and improve blood flow. Stock them up and freeze them, if necessary!

Avoiding Porn & Chronic Masturbation

Chronic masturbation (otherwise known as boredom wanking) and porn abuse can lead to erectile dysfunction and psychological troubles. To understand the risks of serial masturbation, check this article out.

For the lazy, here’s a small recap. Compulsive masturbation can eventually lead to a disconnection with normal sexual practices (with another human being). This can be the result of the unrealistic depiction of sex in porn and/or very commonly, performance anxiety. If you don’t experience either of those, reduce your wanking to avoid future complications.

When it comes to porn, if that’s your drug of choice when masturbating, forget about it if it’s turning into a compulsive practice. Get help should you need it. There’s no shame, professionals are here for that.

Reducing Stress and Alcohol

Stress is toxic. Period. It’s toxic for your health and that also includes, your sexual performance. Moreover, stress increases your heart rate and unlike exercise, not in a healthy way. Therefore, if you don’t manage your stress levels, this will lead to very high cortisol levels. Cortisol is an hormone that can be incredibly damaging if present at very high levels (higher risk of high blood pressure and cardiovascular disease). (2)

In addition, psychological stress can also prevent good erections and orgasms. One of the best tools for stress management is exercise (I know) but sometimes, it’s not enough by itself. If you need something that’s way more complete for stress management, try meditation, playing an instrument, yoga, writing or any other activity that truly relaxes you. For instance, hiking is a brilliant way to chill while exercising. As you may know, nature can do miracles.

Let’s not forget the best for the last. Alcohol is the stuff of parties and fun, sure. However, too much booze is also the stuff of renal failure, impotence and overall, a pretty shitty health. If you think you don’t drink too much, you may want to check your weekly consumption again, you will be surprised. I know I was!

Also, tobacco isn’t your friend to improve sexual performance (it’s a disaster for a good blood flow). So, if you can’t or don’t want to kick the habit, try electronic cigarettes and budget a decent one with good e-liquid. You never know, you might like it…


If you enjoyed our tips to improve sexual performance, check out these natural products to enhance testosterone levels and your sexual life!

(1) Effects of Omega-3 Fatty Acids on Erectile Dysfunction in a Rat Model of Atherosclerosis-induced Chronic Pelvic Ischemia. Ji Sung Shim, Dae Hee Kim, Jae Hyun Bae, and Du Geon Moon. J Korean Med Sci. 2016.
(2) Stress management and erectile dysfunction: a pilot comparative study. Kalaitzidou I, Venetikou MS, Konstadinidis K, Artemiadis AK, Chrousos G, Darviri C. Andrologia. 2014.

How to Lose Weight Efficiently as a Man

Losing weight is usually something that women talk about. However, nowadays, many of us happen to be overweight and yet, there’s little material on how to lose weight efficiently as a man.

Why shouldn’t we use women press?

We can but most of the diets proposed are orientated for a feminine body and sometimes take into account hormonal differences.

Which is why I want to offer a more manly alternative who takes into account our body shape and testosterone levels.

I will describe a few excellent diets (low carb, high in protein, CICO etc.) and you will be able to chose what diet is more appropriate for you.

Let’s take a look at these diets and discover why they work.

How to Lose Weight Efficiently as a Man – Best Diets

Low Carb Diet – Atkins

The Atkins diet is extremely low in carbs. For instance, it excludes most known fat building culprits aka bread, rice, pasta, potatoes, legumes, most dairy products, sweets, alcohol and fruits. Essentially, this diet is focused on green vegetables, meat, fish, yogurt (full fat with no added sugar), eggs and healthy fats (avocado, nuts, olive, coconut & rapeseed oil, etc.).

The Atkins diet is great for people who suffer from metabolic disorders or/and diabetes. It helps boost the metabolic rate and improves sugar assimilation (insulin resistance).

Following this diet, you will experience a rapid weight loss (about 6kg/13lbs per month). Additionally, after depleting your reserves of glucose, you will find yourself surprisingly full with this diet.

However, should you want an alternative that is, in my opinion, more sustainable on the long run, you could try the following diet, the ketogenic diet.

To boost your testosterone levels naturally to kick-start your weight loss, click here!

Low Carb Diet/ High Fat – Ketogenic

The ketogenic – or Keto – diet is essentially another low carb diet. However, unlike the Atkins diet, the amount of fats is drastically higher. Also, there’s more variety when it comes to veggies, you may not be able to indulge in mountains of fruits but berries are allowed and dairy products (with moderation) too.

How does the keto diet work?

When you don’t use glucose as a main source of fuel, your body will eventually use ketones as a main fuel and to get those in full swing you need good fats. Which means that the keto diet is basically a low carb AND a high fat diet.

To stay in ketosis (which is the switching from glucose to ketones as fuel) you need to be under 25 grams of carbs daily. In addition, the keto community is vast and many blogs offer amazing recipes to stay keto while having the meals you love.

Results wise, you will find that the ketogenic diet is brilliant to lose fat and keep muscle (as long as your exercise regularly).

Additionally, the keto diet is excellent to kick the butt of diabetes. However, if you are diabetic, this will be a change for life and for many, for the best. (1)

Need to boost your metabolism without exercise? Check this article out!

CICO Diet (Calories In, Calories Out)

The CICO diet is basically about eating less calories than what you currently need for your body to function properly. Which is basically eating healthily but with a caloric deficit. I’m mentioning “healthy” eating because you could indeed eat crap while maintaining a deficit and lose weight. However, health wise, it would be a disaster and your metabolism wouldn’t get the much needed boost it needs.

If you need help with the CICO diet, you can consult a nutritionist. He will be able to tailor the diet to your needs (like a medical pathology: diabetes, high blood pressure, cardiovascular disease, etc.) and help you with meal prep.

When doing the CICO diet, the weight loss won’t be as drastic as with low carb diets. However, if you don’t want to dramatically change your diet, this may be the way to go.

The simplest way to keep on track? Count your calories with an app and keep your calorie count in check!

Glycemic Index Diet

There’s a variant of the CICO diet, it’s the glycemic index diet. It’s also about the calories in and out but on top of that, you will use a glycemic index. This index shows you the insulin produced by eating certain foods.

For instance, some foods like white pasta or rice have a high glycemic index. Therefore, it’s best to avoid them. However, some have a low glycemic index and should be your staples to follow this diet.

High-Protein Diet

This diet was incredibly popular in the beginning of the 21st century. However, the high-protein diet is unsustainable for a long period.

Why is that?

To put it simply, a high-protein diet is dangerous over long periods of time. This type of diet increases the risk of malnutrition, it tires the heart and kidneys, and in addition, most weight loss is gained back post-diet. (2)

So, why am I even mentioning it?

This diet is indicated when you need a rapid weight loss. For example, should you need to have a surgery but your weight is an issue or need to lose weight urgently for other medical reasons, this is a possibility.

If you decide to chose this option, there’s an unavoidable condition: you will NEED to be under medical supervision while you are on this diet.

How to Lose Weight Efficiently as a Man – Conclusion

To lose weight efficiently, there are many options. However, my personal recommendation goes for the ketogenic diet. Which is a healthy diet that cuts a lot of crap and leaves delicious satisfying meals. However, some may find the keto diet too restrictive when it comes to carbs. In this case, altering with or going for the CICO diet is another very good option.

In addition, to boost your metabolism even more, you could also try intermittent fasting. To do so, you will need to adjust your eating period to a certain amount of time. For example, you could have your meals in an 6 or 8 hour window and fast for the following 18 or 16 hours. This solution is extremely beneficial for fat loss, especially for visceral and abdominal fat.


Now, let’s wish farewell to that fat and stay on track, being healthy is worth it!

Want to lose belly fat? Discover how to get a flat belly rapidly here.

(1) Long-term effects of a ketogenic diet in obese patients. Hussein M Dashti, Thazhumpal C Mathew, Talib Hussein, Sami K Asfar, Abdulla Behbahani, Mousa A Khoursheed, Hilal M Al-Sayer, Yousef Y Bo-Abbas and Naji S Al-Zaid. Exp Clin Cardiol. 2004
(2) High-protein diets: potential effects on the kidney in renal health and disease. Friedman AN. Am J Kidney Dis. 2004.