I continue coverage of healthy lifestyles for men. This is the second part.
Please read the first part about the air and water.

Let's talk about food. Why should we discuss it? First of all, food is one of the physical pleasures for men, in particular. Am I right? Secondly, not every food is good for men.

I assure you, you will raise your eyebrows more than once when you read through the post.

I am not gonna tell you about any special diet. It is not about losing weight with some supplements but rather about the food that makes men healthier and stronger, and about the food to avoid.

This article is quite lengthy, so please proceed with patience.

The Food and the Hormones
Is there any food that is different for males from the food consumed by other members of your family that starts with the letter "f"?
You bet!

Men's bodies need vital vitamins and minerals that support not only general health but also a healthy level of the big "T".

Just don't tell me that you know what to eat based on "Professor Google" recommendations. You will find there a bunch of promotions, quick "fixes", and even gimmicks.

Your goal should be to eat specific foods to increase testosterone levels for as long as you live naturally. And if you really want to produce high "T" levels, it should start with your lifestyle (which I have already covered earlier), and more importantly, with your diet.

Before going into details, you should know that some hormones in the male body negatively affect the "functionality" of the male organ.

#1. Estrogen.

Estrogen plays a vital role in men's health, even though it's commonly associated with women. Here's a clear breakdown of how it affects the male body:

Men produce estrogen naturally—mainly in the testes, fat cells, and adrenal glands. The two main types are:

• Estradiol: Most biologically active and crucial for sexual function.
• Estrone: Less potent but still important.

Why Estrogen Matters for Men

Estrogen helps regulate:

• Sex drive and erectile function
• Sperm production
• Bone density
• Mood and brain function
• Fat distribution

A healthy balance between testosterone and estrogen is essential for optimal male health.

Symptoms of Imbalance

High Estrogen

• Gynecomastia (breast tissue growth)
• Erectile dysfunction
• Infertility
• Mood swings
• Weight gain

Low Estrogen

• Reduced libido
• Fatigue
• Bone loss
• Depression

What Causes Imbalance?

• Aging (testosterone drops, estrogen rises)
• Obesity (more fat = more estrogen production)
• Medications (e.g., hormone therapy)
• Liver issues (affects hormone breakdown)

Treatment Options

• Lifestyle changes: Weight loss, exercise
• Medications: Aromatase inhibitors (to lower estrogen), hormone replacement therapy (to raise it)
• Medical evaluation: Blood tests to assess hormone levels

#2. Cortisol (stress hormone)
The first one, I call the "woman hormone" since it is suitable for women but is an enemy of "T" (man’s hormone). Then more of "e" in your body, correspondingly, less "T". As you learned, it should be a healthy balance between them.

Some foods can deliver more "e" to your stomach, so you should know what to avoid.

I was surprised to learn that flax seeds, soy, mint, black licorice, alfalfa, and even green tea (can you believe it?) are a big no-no for men.

I learned about two years ago that soy and all products containing soy are generally not suitable for humans due to specific adverse reactions in our bodies.

When researchers began taking a closer look to find out what made soy so healthy, they ran into some surprises. Soy, it turned out, contains estrogen-like compounds called isoflavones. And some findings suggested that these compounds could promote the growth of some cancer cells, impair female fertility, and mess with thyroid function.

At the same time, other studies were still showing that soy consumption could lower high cholesterol and help women cope with the symptoms of menopause. Add it all up, and you can see how this little green bean became a source of mass dietary confusion.

My approach? There is no smoke without a fire. I did not find more articles about the harm from soy, but, as my friend likes to say, “just in case”, I am trying to stay away from soy.

Do you like sushi? I love them! Americans typically eat sushi by dipping it into a mixture of very salty soy sauce and a small portion of wasabi. I won't discuss the fact that they are primarily a substitute for authentic soy sauce and wasabi, but I am trying to avoid them altogether anyway.

Guess what? I have tried avoiding soy sauce with sushi by adding a little more ginger, and I can still enjoy them.

Bread with flax seeds, salads with added alfalfa... steer clear of those!

Another big booster of "e" is extra weight. You can learn if you carry extra pounds by searching Google (it's a reliable source). Use your height, your age, and your gender as variables.

If you have more than 15% of extra weight, it is a signal to pay attention to your food intake, the type of drinks with sugar you consume, and the level of your physical activity.

Put simply, extra weight is an enemy to your testosterone. Estrogen that resides in a man’s body fat turns testosterone into estrogen. It's like one army takes over and turns the enemy's soldiers into its own.

The solution? Cut the body fat.
Do you know the best method for cutting it? A friend's son just lost 30 pounds. Without a diet, without a special group or fancy services like Weight Watchers or similar.
The solution? He said, “Close your mouth".
Was it easy? Probably not.

I found it to be difficult, especially in the beginning. Your body's reaction to limited food intake can be frustrating, but as your mental strength takes over, it will become easier each day.

Here is one trick to use: got hungry? Drink plenty of water before taking any food. Another trick: get physical and get tired by exercising. Again, drink more water.

Eat Slowly
When I was in the Army, I became accustomed to eating quickly. Would you be able to chew? Who cares?! Get up and run!

Even though so many years have passed, I still have this poor habit. Why poor? First of all, I rarely know when to stop eating, which adds to my weight in the long run. As many of you know, you get the feeling of a full stomach only 20 minutes after food intake. So, if you spend only 4-5 minutes eating, you won't know when your belly has had enough food, and you'll continue eating.

Secondly, when you don't wet your food enough with your saliva, it drops into your stomach not fully ready for digestion. It leads to bloating and generally isn't healthy.

Thirdly, due to slower metabolism, many men over 40 often have a prominent belly because they carry pounds of unprocessed food in their stomach.

Please read my article about this matter.

I remember one experiment.

Two men ordered the large omelet, which came with three eggs, cheese, and some veggies – it was delicious. One man has covered his eyes with non-transparent tape.

They could eat with two conditions: to eat slowly, and they must stop eating as soon as they feel satisfied.

Guess what? The man without vision restriction has left his plate empty. However, the second one stopped when he reached about one-third of the portion.

Eating slowly and mindfully is a much more effective means of keeping the weight down than replacing the china with smaller plates.

When you eat slowly, you give your brain and body time to recognize when you're actually full. And if you're still hungry, feel free to clean your plate. Your body is much better at telling you what you need than some outdated study or “recommendations” from Google.

Moral? Man, keep it in mind. Take time to eat and never hurry, so you don’t overeat.

Don’t Swallow Marketing Gimmicks Regarding Food Studies

I have learned and verified that these days, you can't escape avocados on restaurant menus or in recipes, and for good reason: they're packed with nutrients. They have more potassium than bananas. And they're loaded with fiber and heart-healthy monounsaturated fatty acids.

And those men who are interested in the subject may have recently seen headlines about avocados' link to weight loss. Sounds pretty amazing. Moreover, there is a compelling reason to incorporate this superfood into your diet.

But don’t hurry up.

If you dig a little deeper, you'll see something beyond the splashy headlines. The study was made for marketing purposes. It didn't actually find that avocados could curb appetite or help with weight loss. It was a mere six-hour trial investigating the short-term effects of avocados on hunger. It didn't explore the impact of avocados on food intake or body weight.

So why did it get so much press? If you scroll all the way to the bottom of the study, you'll find an interesting tidbit of information. Funding for this study was provided by the Hass Avocado Board, which aims to "help make avocados America's most popular fruit."

Sponsored research like this is all about marketing. Get headlines, grab the consumer's attention—science against you and me.

I don’t advocate kicking avocados off your plate. They're high in antioxidants and help with osteoarthritis management; however, the problem is that these benefits are not sufficiently appealing to marketers. So, take a closer look at the next time you see headlines for the latest and greatest in food science and nutrition. That way, you can make an informed decision about what you put into your body… for the right reasons.

Adaptogens… What?!

Have you heard about superfoods? I am sure you came across a few articles about functional food. What is interesting is that superfoods are facing some stiff competition from what is being called "super-herbs." And there's a good reason for it.

“Better known as 'adaptogens' by researchers and dieticians, this select group of herbs and mushrooms has a seemingly magical ability to help our bodies handle stress. They can 'adapt' their functionality according to the specific needs of the body. These needs can be physical, chemical, or even biological. They can also support your immune system and aid in exercise warm-up and recovery.

What's particularly interesting is that they can possess opposing qualities and exert seemingly paradoxical effects.

For instance, ginseng (one of the more widely studied adaptogens) has been shown to lower blood pressure in some individuals while raising it in others, depending on the individual's specific needs. This is one of many examples of these "smart herbs" ability to "normalize" things in the body.

Adaptogens help your adrenal glands the same way exercise helps your muscles. They actually tweak hormone production and physiological responses to ensure the body is functioning at optimal levels.

When the body is dealing with stress, adaptogens help the adrenal glands mount an immediate hormonal response by making and releasing more stress hormones. And when the stress stops, adaptogens also help the adrenal glands shut down more quickly.

I have already discussed the benefits of some health supplements. Below is a list of some of the most promising and popular adaptogens, along with their benefits.

Amla (Indian Gooseberry): High in vitamin C and antioxidants, amla is effective against diabetes and high cholesterol levels.

Ashwagandha: This potent herb is used by people in the Himalayas to improve resistance to oxygen deprivation. It also helps the nervous, endocrine, and immune systems.

Dang Shen: This herb is said to improve the body's ability to defend against high levels of stress, anxiety, trauma, and fatigue. It has also been studied for its power to reduce colon inflammation.

Ginseng: As mentioned, ginseng's powers are wide-reaching. This includes combating fatigue and acting as an anti-inflammatory agent, and is used in the treatment of cancer and diabetes.

Holy Basil: This antimicrobial herb has been used for thousands of years to support the circulatory, immune, and nervous systems. It can also aid in improving memory and concentration.

Licorice Root: Only to be used under a doctor's supervision, licorice root has been shown to increase energy and endurance. It also protects the thymus gland from damage by cortisol, the stress hormone.

Maca: This "Peruvian ginseng" can increase strength, stamina, and libido.

Reishi: These mushrooms can help treat fatigue, respiratory problems, and liver damage.

Suma: Easily found as a capsule and a dried herb, it is commonly used to improve energy levels, prevent fatigue, and boost immunity.

The nine herbs above share three characteristics that make them worthy of your attention. They are all considered nontoxic and generally safe by the FDA. They share broad benefits to the immune system and to multiple organ systems. And they provide balance within the body.

The best part is that you don't have to choose between superfoods and superherbs to give your body the nutrients it needs to run optimally.

It's Not What You Think…

John Mackey, founder and chairman of Whole Foods Market and best-selling author of "The Whole Foods Diet: The Lifesaving Plan for Health and Longevity", suggests that if you want to live the longest, healthiest, most disease-resistant life possible, you should eat a 90% plant-based, whole foods diet.

(That's whole foods vs. processed foods, not Whole Foods vs. Safeway.)

You may assume it’s a marketing gimmick, but there are mountains of scientific studies to back him up.

And if you want to be even healthier, you should eat a balanced diet that spans the entire spectrum. Not just strawberries, for example, but blueberries, raspberries, and blackberries. Not just lettuce, but onions, peppers, beets, tomatoes, and cauliflower. Not just peanuts, but also walnuts, pistachios, hazelnuts, and macadamias, as well as Brazilian nuts, provide some protection against prostate cancer.

John would prefer that you buy these at Whole Foods. But he would tell you that's not the most essential part of your decision. What really matters is what you consume.

Unprocessed foods contain more of the nutrients that the body needs. By contrast, processed foods have many nutritious components removed to increase their shelf life. (Remember those tests of French fries that appeared all over the web? You could leave cooked French fries out in the open air for more than a year, and nothing would grow on them - no mold, no bacteria. Those fries would not support the growth of any living thing. But those French fries are "plant-based" - however, all of the nutritious parts have been removed.)

Easing up on steak dinners in favor of more veggies, fruits, and nuts may be associated with a longer, healthier life.

Diets that are higher in plant-based foods (like fruits, vegetables, whole grains, nuts, and legumes) and lower in animal-based foods (like meat, seafood, dairy, and eggs) are linked to a lower risk of having cardiovascular disease or dying from any cause, according to new research published in the Journal of the American Heart Association (and since it’s hard to believe that any specific company would benefit from this study, I intend to accept it).

Plant-based diets, which are relatively higher in plant foods and lower in animal foods, offer health benefits and confer advantages for cardiovascular health. These results don’t mean meat lovers need to abandon meat entirely, but cutting back slightly on meat consumption is associated with a lower risk of these conditions.

The researchers analyzed data from more than 12,000 middle-aged adult participants who were initially free from cardiovascular disease in an epidemiological study conducted from 1987 to 2016. Compared to people who consumed the least plant-based foods, they found that those who consumed the most plant-based foods had a 16% lower risk of having cardiovascular disease, and up to 32% lower risk of dying from cardiovascular disease, and an up to 25% lower risk of dying from any cause.

Roughly one out of every six healthcare dollars goes to cardiovascular disease, according to the Centers for Disease Control and Prevention.

 “Our findings underscore the importance of focusing on your diet,” Rebholz said. “There might be some variability in terms of individual foods, but to reduce cardiovascular disease risk, people should eat more vegetables, nuts, whole grains, fruits, legumes, and fewer animal-based foods.”

So, guys, as much as we love burgers, keep it in mind, especially as you age.

But Should the Guys Switch to a Vegetarian Diet?

You've probably seen pictures of lines of people waiting around the block for plant-based fried chicken. And vegetarians and investors have been swooning over the Beyond Meat company since its IPO in May.

Now, even more companies are jumping on the meatless bandwagon.

Kellogg's is releasing a veggie burger called Incogmeato. Hormel's plant-based beef will be called Happy Little Plants. Tyson's already hit the market with its Raised & Rooted meat substitute and will be selling a plant-based shrimp called New Wave.

It's a remarkable trend, considering the number of vegetarians in the U.S. hasn't gone up in the past five years. Nonetheless, they're driving the market... and companies want to cash in on the Beyond Meat fever.

There are three oft-cited reasons for choosing a vegetarian diet. Some point to environmentalism as the reason for giving up meat. Others say eating meat is unethical. And still, others say they chose vegetarianism for health-related reasons.

Today, we're going to focus on that last one: Is vegetarianism actually a healthier lifestyle?

There is substantial evidence to suggest that reducing meat consumption in your diet lowers your risk of obesity. A vegetarian diet has also been tied to healthy blood pressure and a lower risk of heart disease. One study in 2013 even concluded that vegetarians had a nearly 10% lower risk of developing cancer than meat-eaters.

But some stunning new research should give the meat-free set pause.

A vegetarian diet has been linked to a 20% higher rate of stroke compared to meat-eaters.

Scientists analyzing data from 48,188 people over the course of roughly 18 years concluded that the increased risk of stroke resulted from a lower level of nutrients in the bloodstream of vegetarians... With special emphasis on essential amino acids and vitamins B-12 and D.

If you don't make the extra effort to ensure you're getting all the nutrients you need on a vegetarian diet, you could be putting yourself at serious risk.

That doesn't mean you should load up on cheesesteaks to prevent the risk of stroke, though. The point is that the human body shouldn't be subjected to any extreme conditions.

If anything, the study illustrates that a healthy, balanced diet can include a moderate amount of meat. Feeding your belly with the right stuff doesn't have to be rocket science… or require fake beef made in a lab.

Mother Nature has everything we need.

Let me also cover several arguments for and against veganism.

Environmental Argument

To start, the weird push by governments and media that are getting behind the vegan diet...
You hear politicians subtly suggest that they think everyone should avoid meat, and they cite false environmental arguments to push this narrative.

It's become thoughtful to be vegan, and politicians want to, at least, appear to care about the environment. Knowing our politicians, it won't be long before consuming meat is taxed; that's where the trend is headed, and I can see that happening if a more liberal-leaning majority is elected.

The problem: harvesting crops produces more greenhouse gases than cattle do.

The concept that cows’ farts are ruining the planet is just false; in fact, both the harvesting of things like corn, wheat, soy, and other crops is far worse, both in gases, in the destruction of the land that's harvested, and in the number of animals that are killed during the process.

Have you ever seen birds following a tractor as a crop is harvested?

Please pay attention to it, they're following the tractor because of the massive amount of voles, mice, squirrels, and other small animals that the tractor leaves dead in its wake. Just read " The Vegetarian Myth by Lierre Kieth, a former vegan.

Health and Veganism

Then, of course, there's the health argument. Please remember that a vegan diet may not provide access to specific nutrients in sufficient quality, quantity, and bioavailability.

The main ones are high-quality saturated fats (vital for testosterone production), carnitine, and especially B vitamins (which aren't bioavailable - namely B12 -or absorbed by the body in vegetable sources, you NEED meat, especially organ meats, to get natural B vitamins).

Then there are creatine and carnosine, which are great for muscle growth.

D3... There are two types of dietary vitamin D: ergocalciferol (D2) found in plants and cholecalciferol (D3) found in animal-based foods. D3 is far more efficient than D2.

Almost as crucial as B12 and D3 is Docosahexaenoic acid (DHA). Docosahexaenoic acid (DHA) is an essential omega-3 fatty acid. It’s vital for normal brain development and function. Deficiency in DHA can have adverse effects on mental health and brain function, especially in children.

Additionally, iron and taurine are both essential for maintaining good health and a functioning body.

From a health standpoint, limiting yourself isn't smart. Eat a variety of meats, eggs, vegetables, and fruits.

The Moral Argument

Is killing bad? I am not talking about killing humans, folks.

No. Killing is natural. It's done for survival, and humans have been killing animals since humans began breathing. We've also been killing plants and fruits (yes, you kill plants before you eat them).

On top of that, the variety of animals killed while harvesting crops, and the number, outdoes the variety and quantity in a meat-eating diet, which goes against common knowledge and 'logic'.

Hunting is the best. It's better to hunt your own meat than to get heavily medicated cattle, pork, or poultry. Variety is also essential.

We need variety in our diet, and when you hunt, you not only get the variety in species but also in meat cuts. Eat the heart, liver, and every organ you can; that's where most of the vitamins exist in an animal.

Morality and common sense have to be tied to survival, and not just of you, but of humanity.

If you think it's bad to do something that has resulted in the evolution and the survival of our species, the argument falls apart.

If what you deem 'good' hurts our species, makes us less healthy and fragile, then it cannot technically be good.

Logic, morality, values, and so forth must aid survival, not hinder it. So what about the survival of the animals we eat?

Crops, and the land used in crop farming, does more harm to the habitat of animals (tigers, bison, bears, etc... all of them) than does raising cattle (which seems to be the main enemy of vegan policy-makers and ideologues) primarily if the cattle is adequately raised by partitioning the land and using the cattle to create more growth (sectional grazing I think is the term used, or rotational).

So, should men be vegan? No.

 Here is where the moral, environmental, and health arguments fall apart. You need meat to survive and thrive optimally, and why are you eating if not to become healthier?

US government guidelines supported the idea that meat was—if not mainly—at least a staple of a healthy diet. But in January, US dietary guidelines broke with tradition. Buried many pages in the dense federal document was a caution directed at men: “Some individuals, especially teen boys and adult men, also need to reduce overall intake of protein foods by decreasing intakes of meats, poultry, and eggs and increasing amounts of vegetables or other under-consumed food groups.”

I don’t know how about you, but I don’t trust those guidelines. I can tell you even more. I have one far relative, and I have personally known two other men who were vegans. Guess what? Their faces were grayish, no joke!

That is all I wanted to say about food, so far.

As a bonus, I am giving you the link to a website, “food for sex”. I must warn you: I have not verified their claim.

The bottom line for men: you should eat a variety of food (preferably unprocessed) but avoid the food that kills your man’s hormones.

DISCLAIMER. I have written this article based on my personal experience and research, incorporating material from other authors as necessary, and making edits as needed. Please don't hesitate to use this information whenever it is helpful to you.

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