Seminar Series + ED....
SEX!...
Now I’ve got your attention...
Oh and adaptation – or anti stress too!
Outlining the Problem:
When we are in full health we are and should be sexual beings. This is often not the case even as some men and women approach their 40’s, some of the guys I know in the city are experiencing problems in the bedroom already, lets alone into their 50’s, 60’s and 70’s – and sometimes sexual dysfunction can strike at any age. This guide is aimed purely at the stuff you can eat, drink and take to improve this situation. Sometimes you may need to be coached through cognitive blockers which may impede things seek help when you need it. One other excellent side effect of the programme below is it will help with both male and female reproductive health so it can and has been used by lots of clients and friends who have come to me for help when it’s time for them to start a family and the like.
In addition to this the testosterone boosting protocols work really well for people who love their training. So if things are good read on for a training boost, if you need some boosting in the bedroom or are thinking of increasing fertility to start a family look through at the sections and cycle through some of the nutrients and herbs to give yourself a boost.
Nutritional interventions for addiction should centre around:
1) Supporting testosterone production, T boosting improves desire and pleasure
2) Supporting healthy blood flow and circulation
3) Supporting brain function through dopamine production to keep light-hearted, playful and driven!
4) Allowing proper detoxification; this is vital to recycle and maintain levels of sex hormones, while reducing levels of their counterproductive breakdown products!
10 simple (Nutritional and lifestyle!) steps for good sex...
1) Support circulation within the body by supporting nitric-oxide production. This ensures erectile function in males (being the biochemical pathway boosted by Viagra) and is essential for arousal in both sexes. This strategy can be achieved with both foods and supplements such as arginine.
2) Support reward-centred neurotransmission in the brain see the addiction chapter and use tyrosine, broad beans and muira puama in your daily plan.
3) Support testosterone production (yes – even women!) by ensuring an adequate intake of cholesterol and good fats to optimise sterol metabolism. Testosterone is needed for sexual arousal in both sexes.
4) Oh and you’ll need to train with weights for optimal hormonal production – that’s a given
5) Support testosterone production by providing the micronutrients to support metabolic pathways involved in T production. This would necessitate having a diet that provides sufficient zinc, a mineral essential for turning genes on and off and holding enzymes in shape. Many of these enzymes and gene-targets will be involved in testosterone production.
6) Avoid anti-nutrients known to hamper healthy circulation. This list would include bad fats and artery clogging, excessive intakes of insulin raising carbohydrates
7) Consider traditional herbal supplements/medicines to enhance hormone synthesis and circulation see the list of helpful supplements below
8) Stop smoking – this is one of the most damaging influences on healthy blood flow and nutrient delivery as carbon monoxide out-competes oxygen for incorporation into red blood cells, essentially suffocating areas that should be oxygenated. Smoking is a leading cause of impotence.
9) Avoid inhaling toxic fumes and steer clear of plastics and plasticisers, support detoxification pathways to clear the body of these plastics. Support estrogen clearance pathways through the use of sauna, natural compounds for healthy estrogen metabolism and dropping body fat levels.
10) Head space stuff; make time for yourselves and take the pressure off! No-one can perform to their optimum when you’ve got one eye on the clock... Clear some time, send the kids off to Grandma and if it doesn’t happen, it doesn’t happen. You can have a nice relaxing bath together and enjoy each other’s company – a win-win situation. Talk and communicate. There’s so much guilt and shame associated with sexual problems, but if there’s one person you can talk to... it’s your partner. Let them know what’s going on in your head and be prepared to listen and respond to some home truths that won’t always be easy to hear. Listen with an open mind and don’t take things personally, or else there won’t be an open forum for discussion.
CHEATS START TO OPTIMAL SEXUAL FUNCTION
Train with weights
Eat more fats and cholesterol rich foods at key times
Take arginine and tyrosine along with pycnogenol or yohimbine (if it’s allowed in your country)
Eating for Hormonal Happiness
As we all know, sex isn’t only about blood flow. Raging hormones are the main culprits behind our lusty desires, and a reduction in hormonal activity reduces sex drive. However, we can eat to support hormone synthesis in the body. The main hormone for sex drive, in both males and females, is testosterone. This hormone needs zinc for proper production, which is available in many tasty and nutritious foods. It’s no coincidence many traditional aphrodisiac foods are high in this mineral...
INCREASE; zinc rich foods
Ever wonder why Casanova used to eat oysters by the dozen?
Zinc is sometimes referred to as the male mineral and is required for growth, healing and testosterone production. Oysters contain the highest level of zinc in any food and pumpkin seeds are also particularly high. Other good choices include:
Ginger root, lamb chops, split peas, brazil nuts, soy lecithin, black pepper, paprika, mustard, chilli, thyme, cinnamon, sardines, almonds, walnuts, rye, oats, tuna, anchovies, and haddock.
INCREASE; good fats and healthy cholesterol;
Nuts such as Brazil nuts and oils such as flax seed oil are good when taken 1st thing in the morning and last thing at night. I also have noticed increased arousal after eating omelettes, particularly shortly after weight training in the morning. This may be due to the increased cholesterol providing a building block for all sex hormones. There is also a link between increase animal protein ingestion and higher testosterone levels. Other beneficial foods in and around weight training or taken 1st thing in the morning or later at night include; prawns, pork loin, grass fed beef, eggs – including yolks, and the nuts and oils listed above. Cholesterol is best when it’s not overly cooked – as this oxidizes and makes it less healthy for the body to deal with. Keeping egg yolks runny and not over cooking foods is one way to avoid this.
DEFICIENCIES
Deficiencies in any vitamin, mineral or essential fat will lower potential optimal testosterone production. The items listed above contain good levels of minerals, essential fats and vitamins A and D – all are required for optimal testosterone production. My own research has shown sub optimal deficiencies in vitamin D are very common affecting up to 70% of the athletic population; these guys are the ones who are supposed to be eating properly. Vitamin A is less commonly deficient but also worth addressing if optimal T levels are what you want and can be an issue more frequently than people currently think. For testosterone production you need pure vitamin A not the beta carotene pre cursor which isn’t really vitamin A at all but a different and very healthy molecule in its own right. Be careful when supplementing with retinol and also eating vitamin A rich foods. I’d prefer you to keep to a beta carotene rich supplement from mixed carotenoids and then eat plentiful vitamin A foods from my diet. Eggs, liver, milk and meat are the best sources. Don’t take too much of vitamin A, or eat liver if you are thinking of becoming pregnant as it may harm your baby.
Eat regularly – I also like fasting, but for regulating SHBG, regular feeding might be way forwards;
This will help to lower a protein called sex hormone binding globulin (SHBG). This protein locks up sex hormones and lowers ‘free’ levels of these hormones like free testosterone. Keeping to regular smaller meals also helps lower body fat stores another factor in increasing estrogen and insulin levels.
CHEATS START TO OPTIMAL SEXUAL FUNCTION
Train with weights
Take vitamin D and eat vitamin A rich foods
Eat fat and protein with plenty of vegetables and fenugreek
Sunshine increases vitamin D levels, but in the winter our levels obviously decline in northern hemisphere countries. Suboptimal vitamin D levels often result in suboptimal testosterone level. Supplementing with vitamin D is a good way to boost T production when you don’t get enough sun exposure. The vitamin D research council recommends 1000ius per 25lb of body weight for humans over the age of 1 years old. You can stop supplementing if you get adequate sun exposure. Using sunscreen blocks vitamin D absorption – so tan without burning through short term exposure early in the day and later in the afternoon, covering up or using sunscreen in-between times. Vitamin D is probably one of the most researched areas in nutrition recently. It has many beneficial effects other than just helping with hormonal balance. Its use and optimal levels are related to lower incidence of cancer, diabetes, and heart disease. If you like skinny dipping exposing the testicles to a little sunshine also doubles the testosterone effect you get from sunshine – just don’t get caught with your pants down on the wrong beach!
Prevent testosterone converting into estrogen!
This is very common problem with men and the aromatase enzyme responsible for such conversion increases with age and body fat. This is one reason for mean getting female fat deposition or ‘bitch tits’. For women excess estrogen can cause many problems especially the harmful type of estrogen metabolites. You don’t need to know the ins and outs of all these hormonal names, just the fact that certain natural compounds can both block and get rid of the harmful estrogen thus improving health. We can provide you with more information through the websites.
Compounds which limit aromatase are grape seed extract, resveratrol, chrysin (for older men) and to assist health estrogen metabolism the naturally occurring compound DIM (diindolymethane) – the stuff which you get from eating loads of broccoli family vegetables or taking a supplement can prove very effective natural balancing protection. Using 300-600mg of DIM, with 750-2000mg chrysin each day will assist men in reducing aromatase and women with estrogen driven problems or body fat distribution. Adding in minerals such as zinc will also naturally assist optimal hormonal balance for men and women. Zinc is best taken as part of a decent multi vitamin and or as a night time ZMA formula.
Helping your body get rid of toxins and environmental estrgens can also assist fertility issues and healthy hormone balance. Using the sauna to do this is an excellent strategy. What you do is this;
45 minutes before you get to the gym, take a detox drink like the Perform addiction amino mix containing NAC, taurine, glycine, inositol and maybe some extra IP6 – you can also use green drinks at this time
Work up a sweat on a bit of cardio equipment – yes it’s ok to do this for this protocol. Do this for 20 minutes.
Hydrate all the while and head to sauna. Aim for 3 x 20 minutes, with a 2-5 minute gap – BUT BUILD UP TO THIS! Start with 5 minutes in, 1 minute out. Wipe your sweat off with a rough towel in the sauna and shower in luke warm water (not cold) until he end.
DO this 2-3 times each week.
Hormonal Herbals. The following extracts and natural compounds have been used for sexual healing:
When using herbs you need to be careful and read up on any interactions. Always consult a health professional before using herbals especially if you use any other medication. Also on dosages it’s best to get some professional help when using more than 1 herb – I would stay with 2 used together and changes these fairly frequently to avoid down regulation in function.
Tribulus
Agents derived from the Tribulus plant have been clinically proven to improve sexual desire and enhance erection by helping to support sex hormone metabolism (Testosterone/DHEA conversion, for the biologists amongst you!) (Adimoelja, 2000). Use 750-1500mg of a good standardise supplements.
Astragalus;
‘Astragalus membranaceu’ has been used in Traditional Chinese Medicine for thousands of years, often in combination with other herbs, to strengthen the body against disease. It contains antioxidants, which protect cells against damage caused by free radicals, by products of cellular energy. Astragalus is used to protect and support the immune system, for preventing colds and upper respiratory infections, to lower blood pressure, to treat diabetes, and to protect the liver.
Astragalus has antibacterial, anti-inflammatory, and diuretic (helps eliminate fluid from the body) properties. It is sometimes used topically for wounds. In addition, studies have shown that astragalus has antiviral properties and stimulates the immune system, suggesting that it is indeed effective at preventing colds. Use 1-2 capfuls of Perform’s Relax – 1-2 times per day. If you are using the single herb Standardized extract: 250 - 500 mg, three to four times a day standardized to 0.4% 4-hydroxy-3-methoxy isoflavone 7-sug
Rhodiola Rosea;
It has been widely used by Russian athletes and cosmonauts to increase energy. Rhodiola is cardio-protective, normalizing the heart rate immediately after intense exercise. It improves the nervous system and mental functions such as memory, by increasing blood-supply to the muscles and brain, and it also increases protein synthesis. Rhodiola rosea has extraordinary pharmacological properties as an anti-mutagen and anti-depressive agent. In this respect Rhodiola rosea is much more powerful than other adaptogens. For rhodiola use 200-600mg per day or more, although higher dosages can make you feel very sleepy or very energetic depending on your body type and tendancies. It should be standardised to contain 2-3% Rosavins and 0.8-1% Salidroside in a ratio of 3:1
Siberian Ginseng;
Until recently, most scientific research on Siberian ginseng was conducted in Russia. This research has largely supported its use to maintain health and strengthen the system rather than to treat particular disorders. Siberian ginseng may help the body deal with physically and mentally stressful exposures, such as heat, cold, physical exhaustion, viruses, bacteria, chemicals, extreme working conditions, noise, and pollution. By strengthening the system, it may also help prevent illness. 2-3 grams per day of dried root is a good starting dose.
Schizandra
Schizandra contains essential oils, acids and lignans which help regenerate liver tissue damaged by things like hepatitis and alcohol. Its adaptogenic action may help improve physical and mental performance, relieve fatigue and build strength. Studies have shown that schizandra is effective against the bacteria related to lung disorders. This herb provides more oxygen for the cells increases the body's immune system and protects against stress. It also acts as an aphrodisiac, by increasing men's staying power and stimulating sensitivity in the female’s genitals. Use 1-6grams per day of herb or 2-5ml 2-3 times per day of tincture. –
Cycle on and of all adaptogens.
Damiana has been shown to affect hormone receptors (Zava, Dollbaum, & Blen, 1998) and used with arginine to improve female sexual health (T. Y. Ito, Trant, & Polan, 2001). It also works in men, helping to treat erectile dysfunction when combined with Pycogenol (STANISLAVOV, 2003) while it also works in male mice – who wouldn’t stop mounting each other after given this herb (Estrada-Reyes, Ortiz-Lopez, Gutierrez-Ortiz, & Martinez-Mota, 2009)!!
Works in both men and women dose is around 1-3 grams per day.
Muira Puama
A dopamine enhancing agent
Muira Puama is one of my favourite boosting agents with a long history of traditional use as an energy enhancer, general wellness improver and traditional remedy for impotence & sexual insufficiency. I’ve heard some people call it "the Viagra of the Amazon" and in fact, many people now consider it the new Yohimbe but with considerably less possible side effects.
Take 1-3 grams per day
Yohimbine
Is an alpha-adrenal blocker. This works to prevent “nervous inhibition” – meaning your sexual circuitry is less inhibited! It helps strengthen orgasms (Adeniyi, Brindley, Pryor, & Ralph, 2007), treats rectile dysfunction (Guay, Spark, Jacobson, Murray, & Geisser, 2002) and increases sexual activity and sexual arousal (Rowland, Kallan, & Slob, 1997). Yohimbine also worked in women in combination with arginine(Meston & Worcel, 2002) you can ask your GP about yohimbine if you feel like you may need it. Doses vary and it can cause significant side effects which is why its prescription only in the UK and some other countries.
Red Clover
Improved testosterone levels and enhanced measures of reproductive health in women (Imhof, et al., 2006). Testosterone is needed for sex drive in both genders, not just men. So red clover can assist natural production of testosterone in men and perhaps slightly better in women. You only need 60-100mg of a standardised extract. Or 160mg of whole herb. More is not better.
Fenugreek
Every wondered why you wake up horney after a curry? Fenugreek, a spice found in curries, increases levels of free testosterone, by inhibiting 5-α reductase, an enzyme that recycles the hormone. Being randomly assigned in a double-blind manner to take either 500 mg/dy of placebo (PL) or fenugreek, fenugreek caused increases of 6.57% and 12.26% for total testosterone and bio-available testosterone, respectively following an 8 wk supplementation programme (Wilborn, et al., 2010). In fact an extract from fenugreek is what most pharmaceutical companies use for the majority of their steroid hormone production! You can actually take loads of fenugreek but the side effect is a sweet smelling sweat!
Saw Palmetto (a constituent of which is Beta Sitosterol)
Saw palmetto is traditionally used to aid libido and treat the symptoms of low testosterone production. It has proven effects in maintaining testosterone levels (Prager, Bickett, French, & Marcovici, 2002), while various areas of sexual and reproductive health have been seen to be supported (Matlaga, 2001). Nettle extract is a good source – best to use this in moderation when you take other T boosting herbs or when you need prostate support in older years.
MACA
Maca is traditionally taken by South American tribes for its supposed aphrodisiac and fertility- enhancing qualities. It is currently the subject of much research on its possible impacts on sex-hormone production (Gonzalez et al, 2003). It has consistently improved sexual performance and libido in male rats, having implications for testosterone production and male sexual health (Cicero, 2001; Cicero, 2002). You need quite a bit of maca, around 6 teaspoons per day, so don’t buy the capsules get good old fashioned dried maca root and big 1kg bag of it and it’ll last a couple of months.
Cordyeceps
What is Cordyceps?
Cordyceps is a Chinese mushroom known for its "lung protection" and "reproductive invigoration". The source of cordyceps used in most modern supplements is a strain grown on soybeans or other nutrient sources.
What are the benefits of Cordyceps Sinesis?
The active components of cordyceps are as still yet unknown, but at least two chemical constituents; cordycepin (deoxyadenosine) and cordycepic acid (mannitol) have been identified and suggested as being the active compounds in improving lung function and increasing energy levels and sex drive, hence increase in athletic and sexual performance.
A few years ago, as you may remember on the news several Chinese athletes came from out of nowhere to break world records in swimming and running. It turns out that the athletes were following a regime that included cordyceps supplementation.
Is there any scientific work to support the claims for cordyceps?
A 1999 study presented at the American College of Sports Medicine annual meeting , showed that a cordyceps supplement (CordyMax, Pharmanex) significantly increased maximal oxygen uptake and anaerobic threshold in humans, which leads to improved exercise capacity and resistance to fatigue.
Russian Black Anabolic/Moomiyo
Little was known about this high mountain herb/mineral compound until the early 1990’s when Russian scientists brought it to the western world. “Russian Black Anabolic” or mumie (pronounced Moomiyo) is a potent adaptagenic herbal complex. It has been used by the elite Russian military and sports establishment for nearly four decades for increasing strength and muscle mass as well as for its recuperative powers. In studies conducted at various universities in Russia, Moomiyo was found to improve workload (weight x repetition) by as much as 15-27% and dramatically improve recovery time. The people of the Tajikistan area of Russia routinely use Moomiyo in their foods. Their life spans are 10 –12 years above the world average. Russian scientists can only attribute this to their daily consumption of Moomiyo.
What do I do?
Take 2 of each supplement pre and post training and 2 before bed.
Or take all 6 in the morning.
Fish Oils;
If you had to go to a dessert island and take 1 supplement with you it would still have to be omega 3. You’ll have read the multiple mechanisms and various health benefits in the essentials chapter but it also lends itself to optimal hormonal production. Interestingly males tend to do better on EPA and females on DHA for optimal hormone production. It helps keep the blood thin, vessels dilated and can also assist healthy body composition.
Fat and cholesterol;
A low fat diet has been linked to low sex hormone production and depression in several studies. Nott he way we want you to go for ‘sexy time’ but eating the wrong types of trans fats and excess omega 6’s will also lead you down the wrong hormonal and inflammatory path. Increasing mono unsatuarates from olive oil, avocado, organic peanut butter and olives – along with fish oil supplementation – and oily fish consumption on a regular basis it the 1st starting point. Next oyu can look to manipulate fatty acid intake and cholesterol rich foods to optimise T production either in the morning or at night or directly following exercise which has been tailored to optimize hormonal production.
An example of this Prostaglandin manipulation;
Eat food high in cholesterol and other fats in the meal immediately after the hardest training sessions during the day. Examples of this are;
- Eggs
- Seafood such as prawns and other crustacians
- Offal such as liver
- Beef, onions, garlic and pineapple with sweet potatoes and mayonnaise
- Vitamin d, fish oils including cod liver oil, nuts such as almonds
- Prawns with garlic mayonnaise on toast with cheddar cheese on top
- Pork, stuffing, egg and cress sandwiches
- Roasted almonds, coronation pork with brown rice
Supporting healthy blood flow
Folic acid
Needed for any kind of protein synthesis and DNA expression, folic acid if therefore one of the most important nutrients for blood-building. It is needed to satisfy the insatiable demand for constantly forming new red blood cells from bone marrow and has been successfully used to treat erectile dysfunction (Agostini, Rossi, & Pajalich, 2006; Lombardo, et al., 2010) best to take a good multi containing all the b-vitamins or use a b-vitamin complex for this. Ideally look for folate not folic acid in such a formula more up to date formulas will contain folate.
Beetroot – supports Nitric oxide production in the body (Bailey, et al., 2010). This is a chemical that causes blood vessels to open. It’s also the compound that Viagra successfully up-regulates to treat erectile dysfunction! Eat lots of beets, and consider beetroot juice or beet shots for additional boosting power in the bedroom, it can turn your pee and poo red though – so expect this and don’t call the doctor (unless you have pain or discomfort which is unusual).
Salicylates...
...are compounds in many foods that are related to aspirin (made from salicylic acid). They bind to an enzyme to reduce the formation of chemicals that encourage clotting. This will keep the blood thinner and better able to deliver oxygen and nutrients to the organs that need it – yes, those organs too! Just eat lots of these from vegetables and berry fruits, spices and other items on this list; they are higher in organic foods.
Ginseng –helps increase blood flow to reproductive tissues. It has been seen to induce iNOS, an enzyme needed for red-blooded instincts, in human cells (Friedl, Moeslinger, Kopp, & Spieckermann, 2001) and help men gain erections. Ginseng may upregulate the physical response to sexual arousal (Chen & Lee, 1995). Ginseng come in different forms, panax, Siberian and Brazilian. Get the misses to get a Brazilain and you take some Brazilian – brilliant. Doses vary see below for some starting guidelines.
Panax function
One of the best ways to take panax is the concentrated syrup you find in china town. It’s proven to aid sexual function and in some studies showed an increase in free testosterone levels. It’s a slight stimulant unlike Siberian ginseng which can be taken at anytime. Use 1g 2-3 times per day before vigorous activity.
Ginkgo Biloba
This herb also helps blood flow involved in sexual arousal (Auguet, Delaflotte, Hellegouarch, & Clostre, 1986). Sixty patients were treated with 60 mg/day ginkgo extract for
12 to 18 months and benefited from enhanced sex-circulation! Fifty percent of patients regained potency (Richard, 1989). Ginkgo really helps with improving happiness too.
Ginkgo also had positive effects on desire, excitement, erection/lubrication, and orgasm in another clinical trial (Cohen & Bartlik, 1998). Dose 60mg per day – as with all herbs and supplements medications consult your Dr if you are using any other type of medication particularly blood thinning medication.
L-arginine
This amino is a precursor for nitric oxide, which is needed for blood flow. A combined supplement of
L-arginine, ginseng, ginkgo, damiana, multivitamins, and minerals led to significant improvement in level of female sexual desire and sexual satisfaction, compared with placebo (T. Ito, Kawahara, Das, & Strudwick, 1998; T. Y. Ito, Polan, Whipple, & Trant, 2006; T. Y. Ito, et al., 2001). It’s not only men who need adequate blood-flow to increase sexual potency! Arginine supplementation increased frequency of intercourse, satisfaction and lubrication. You need a good dose of 3-10g per day – ideally taken all at once, arginine doesn’t taste very nice so some people prefer taking AAKG – and arginine analogue. Use the same dosing pattern. Try to balance arginine supplementation with lysine and don’t frequently use it if you suffer from herpes viral infections.
Pycnogenol
An extract from pine bark, helps convert arginine into nitrix oxide through up-regulating an enzyme. It’s a real healthy supplement which has a number of strong health giving properties and should be cycled as part of a sensible anti-oxidant supplementation programme.
To B or not to B toxic…
Support detoxification in the body by properly nourishing your liver. This organ is in charge of all clean-up operations, and proper liver-function is essential for breaking down excess oestrogen and maintaining testosterone levels. You liver loves nothing more than a good ol’ serving of B-vitamins, found in all animal products, as well as beans, pulses and marmite for the vegans amongst you.
It’s all in your mind…
We need to support the ability to be driven, rewarded and pleasured by our partners. We’ve all been unable to “switch off” from stress and had mind-games interfere with our bedroom fun! Many of the strategies to try and maintain a healthy sex drive will then be similar to those covered in the addiction section, which also revolves around reward, pleasure and having a healthy brain (albeit with a dirty mind!).
Tyrosine
Dopamine, made from the amino acid precursor Tyrosine, causes feelings of reward and satisfaction we get from having sex. Tyrosine supports neurotransmitter synthesis affecting dopamine levels and brain functions (Mahoney, Castellani, Kramer, Young, & Lieberman, 2007; O'Brien, Mahoney, Tharion, Sils, & Castellani, 2007). Supporting healthy levels of this nutrient may help you maintain your sex-drive. Try taking 100mg / kg 1st thing in the morning before breakfast with 400ml of water.
The effects of garlic supplementation on protein metabolism were investigated by measuring testis testosterone and plasma corticosterone in rats fed diets with different protein levels. In Experiment 1, rats were fed experimental diets with different protein levels (40, 25 or 10 g/100 g casein) with or without 0.8 g/100 g garlic powder. After 28 d of feeding, testosterone contents in the testis were significantly higher and plasma corticosterone concentrations were significantly lower in rats fed 40 and 25% casein diets with garlic powder than in those fed the same diets without garlic powder. {...}
https://www.ncbi.nlm.nih.gov/pubmed/11481410
Sexy time food and supplement plan;
AM
Tyrosine with 400ml water
Panax ginseng tea
Weight training workout; 45 minutes
Breakfast; 3 egg Omelette with prawns, garlic and chilli
Supplements rhodiola rosea and DIM
Lunch; Pork and pomegranates with red cabbage
Snack; 4 brazil nuts
Dinner; Turkey fajitas
Night time; arginine and amino mixture
Adeniyi, A. A., Brindley, G. S., Pryor, J. P., & Ralph, D. J. (2007). Yohimbine in the treatment of orgasmic dysfunction. Asian J Androl, 9(3), 403-407.
Adimoelja, A. (2000). Phytochemicals and the breakthrough of traditional herbs in the management of sexual dysfunctions. Int J Androl, 23 Suppl 2, 82-84.
Agostini, R., Rossi, F., & Pajalich, R. (2006). Myoinositol/folic acid combination for the treatment of erectile dysfunction in type 2 diabetes men: a double-blind, randomized, placebo-controlled study. Eur Rev Med Pharmacol Sci, 10(5), 247-250.
Auguet, M., Delaflotte, S., Hellegouarch, A., & Clostre, F. (1986). [Pharmacological bases of the vascular impact of Ginkgo biloba extract]. Presse Med, 15(31), 1524-1528.
Bailey, S. J., Fulford, J., Vanhatalo, A., Winyard, P. G., Blackwell, J. R., DiMenna, F. J., et al. (2010). Dietary nitrate supplementation enhances muscle contractile efficiency during knee-extensor exercise in humans. J Appl Physiol, japplphysiol.00046.02010.
Chen, X., & Lee, T. J. (1995). Ginsenosides-induced nitric oxide-mediated relaxation of the rabbit corpus cavernosum. Br J Pharmacol, 115(1), 15-18.
Cohen, A. J., & Bartlik, B. (1998). Ginkgo biloba for antidepressant-induced sexual dysfunction. J Sex Marital Ther, 24(2), 139-143.
Estrada-Reyes, R., Ortiz-Lopez, P., Gutierrez-Ortiz, J., & Martinez-Mota, L. (2009). Turnera diffusa Wild (Turneraceae) recovers sexual behavior in sexually exhausted males. J Ethnopharmacol, 123(3), 423-429.
Friedl, R., Moeslinger, T., Kopp, B., & Spieckermann, P. G. (2001). Stimulation of nitric oxide synthesis by the aqueous extract of Panax ginseng root in RAW 264.7 cells. Br J Pharmacol, 134(8), 1663-1670.
Guay, A. T., Spark, R. F., Jacobson, J., Murray, F. T., & Geisser, M. E. (2002). Yohimbine treatment of organic erectile dysfunction in a dose-escalation trial. Int J Impot Res, 14(1), 25-31.
Imhof, M., Gocan, A., Reithmayr, F., Lipovac, M., Schimitzek, C., Chedraui, P., et al. (2006). Effects of a red clover extract (MF11RCE) on endometrium and sex hormones in postmenopausal women. Maturitas, 55(1), 76-81.
Ito, T., Kawahara, K., Das, A., & Strudwick, W. (1998). The effects of ArginMax, a natural dietary supplement for enhancement of male sexual function. Hawaii Med J, 57(12), 741-744.
Ito, T. Y., Polan, M. L., Whipple, B., & Trant, A. S. (2006). The enhancement of female sexual function with ArginMax, a nutritional supplement, among women differing in menopausal status. J Sex Marital Ther, 32(5), 369-378.
Ito, T. Y., Trant, A. S., & Polan, M. L. (2001). A double-blind placebo-controlled study of ArginMax, a nutritional supplement for enhancement of female sexual function. J Sex Marital Ther, 27(5), 541-549.
Lombardo, F., Tsamatropoulos, P., Piroli, E., Culasso, F., Jannini, E. A., Dondero, F., et al. (2010). Treatment of erectile dysfunction due to C677T mutation of the MTHFR gene with vitamin B6 and folic acid in patients non responders to PDE5i. J Sex Med, 7(1 Pt 1), 216-223.
Mahoney, C. R., Castellani, J., Kramer, F. M., Young, A., & Lieberman, H. R. (2007). Tyrosine supplementation mitigates working memory decrements during cold exposure. Physiol Behav, 92(4), 575-582.
Meston, C. M., & Worcel, M. (2002). The effects of yohimbine plus L-arginine glutamate on sexual arousal in postmenopausal women with sexual arousal disorder. Arch Sex Behav, 31(4), 323-332.
O'Brien, C., Mahoney, C., Tharion, W. J., Sils, I. V., & Castellani, J. W. (2007). Dietary tyrosine benefits cognitive and psychomotor performance during body cooling. Physiol Behav., 90(2-3), 301-307.
Prager, N., Bickett, K., French, N., & Marcovici, G. (2002). A randomized, double-blind, placebo-controlled trial to determine the effectiveness of botanically derived inhibitors of 5-alpha-reductase in the treatment of androgenetic alopecia. J Altern Complement Med, 8(2), 143-152.
Richard, S., S; Michael, D.; Friedrich-J; R. Doris, W. (1989). Ginkgo biloba extract in therapy for erectile dysfunction. Journal of Urology, 141(188).
Rowland, D. L., Kallan, K., & Slob, A. K. (1997). Yohimbine, erectile capacity, and sexual response in men. Arch Sex Behav, 26(1), 49-62.
STANISLAVOV, R. N., V. (2003). Treatment of Erectile Dysfunction with Pycnogenol and L-arginine. [doi:10.1080/00926230390155104]. Journal of Sex and Marital Therapy, 29, 207-213.
Wilborn, C., Taylor, L., Poole, C., Foster, C., Willoughby, D., & Kreider, R. (2010). Effects of a purported aromatase and 5alpha-reductase inhibitor on hormone profiles in college-age men. Int J Sport Nutr Exerc Metab, 20(6), 457-465.
Zava, D. T., Dollbaum, C. M., & Blen, M. (1998). Estrogen and progestin bioactivity of foods, herbs, and spices. Proc Soc Exp Biol Med, 217(3), 369-378.