ATTENTION BOOK WRITER:

Testosterone Diet: 25 Simple

and Easy Meals That Will
Fuel Testosterone and
Increase Sex Drive
Table of Contents
Introduction
Chapter 1 All You Need To Know About Testosterone Diet
Chapter 2 Testosterone Boosting Recipes
Chapter 3 Lifestyle Changes That Will Boost Your Testosterone
Conclusion
Introduction
If you want to find information about how to naturally increase your
testosterone through diet and without the use of unnatural
medications, supplements or drugs, then look no further; you have
landed in the right place. This diet book is your testosterone boosting
solution. This is a guide to help anyone who is looking to boost
testosterone without any side effect.
Living with low testosterone is a horrible way to live for any man.
The good news is, with the help of this book you can boost your
testosterone production and increase sex drive. If you have begun to
notice a lack of energy, a decrease in sex drive and you are softer
than you used to be, particularly where it counts the most, then
worry no more. The dietary guideline and recipes of this book are
designed to eliminate excess fat, restore optimal testosterone levels,
improve sexual performance and build muscle.
Besides increasing sex drive, a high level of testosterone is directly
linked to a multitude of positive attributes such as improved mood
and sperm count, clearer skin, stronger bones, a healthier heart, less
fat and more lean body mass. Alongside easy to make, delicious
testosterone boosting recipes, this book gives some useful tips and
information that will have a massive impact on any man’s life.
 Copyright 2016 by ______Nathan Arthur____ - All
rights reserved.
Chapter 1 All You Need To Know About
Testosterone Diet
Testosterone is a male sex hormone that has function beside sex
drive. The hormone is also important for hair growth, sperm
production, bone and muscle health. As you age, your body starts to
lose testosterone. Also, chronic illnesses can lower testosterone in
your body. Low testosterone or low T, is medically known as
Hypogonadism. Following a testosterone-rich diet can naturally
boost testosterone in your body.
Here are some dietary guidelines that can naturally increase
testosterone:
Vitamin D: Vitamin D helps the production of testosterone
in your body. Daily midday sun exposure for 20 minutes
can give your body enough vitamin D. Vitamin D also
blocks the process known as aromatization, which changes
testosterone to estrogen in the male body. Besides
testosterone increase, vitamin D will make you happier and
productive. Natural sources of vitamin D include a variety
of foods, including broccoli, peppers, sweet potatoes,
squash, mushrooms, carrots, beef, salmon, tuna, egg,
cheese, apricots, peaches, melon, papaya, mangoes, etc.
Take enough Zinc: Taking enough zinc through diet can
ensure an optimum level of testosterone in the body. A
number of studies have shown that young adults who get
enough zinc via diet, have a healthy level of testosterone in
their body. Lack of zinc will increase feminine estrogen
receptors in the man’s body and decrease androgen
receptors. This will lead to low testosterone level in the
body. Low zinc levels for a long period of time can cause
infertility. First, test your blood to know the zinc level in
your body and start to eat foods rich in zinc such as
unrefined grains, grass-fed beef, scallops, oysters, nuts and
pumpkin seeds.
 Magnesium: Magnesium lowers inflammation in your
body and increases the antioxidant absorbing capacity of
the body. This leads to increase levels of testosterone in the
male body. Add enough magnesium-rich foods in your diet
to avoid hormone imbalance and lose excess fat. Also,
magnesium and vitamin D complement each other to solve
the low testosterone issue. Magnesium rich foods include
dark leafy greens, nuts and seeds, beans and lentils,
mackerel, tuna, brown rice, avocados, bananas, dried fruit,
cocoa powder, etc.
Eat healthy fats: According to a study report published in
the Journal of Applied Physiology, you have to eat plenty of
monounsaturated fats and saturated fats to increase your
testosterone levels and the consumption of
polyunsaturated fats should be kept low.
The following is a data chart from the above study, which is
showing clearly that diets high in monounsaturated fat and
saturated fat significantly increase testosterone levels, whereas
the diets high in polyunsaturated fats reduce testosterone
levels.

Data chart from physiology.org

Another study shows that polyunsaturated fats don’t boost
testosterone levels. Other research on various diets show that
diet with less than 40% of energy from saturated fats lead to a
reduction in testosterone levels. Remember your body needs
saturated fats from vegetable and animal sources (such as
coconut, dairy, and meat) for optimal functioning. The
following are examples of fats that you need. The
polyunsaturated fats are examples for you to stay away from if
you want to optimize testosterone.
Saturated fatty acids (SFAs): Red meat, egg yolks,
whole milk, cheese, butter, coconut oil, palm oil, dark
chocolate, etc.
Monounsaturated fatty acids (MUFAs): Macadamia
nut oil, hazelnut oil, almond oil, avocado oil, peanut
butter, olive oil, etc.
Polyunsaturated fatty acids (PUFAs): Flaxseed oil,
safflower oil, soybean oil, canola oil, sunflower oil,
walnut oil, margarine, light spreads, omega fatty
acids (3,6,7.9), etc.
Eating Carbohydrates: Eating the right type of
carbohydrate is essential for testosterone, and they are not
unhealthy for you. According to these studies: Study 1 ,
Study 2, and Study 3 , eating the right type of
carbohydrates can increase testosterone. There is a
difference between carbs. You should eat more from the
group A and less from the group B.
A. Starchy veggies and tubers: squash, turnips, carrots,
beets, potatoes, yam, pumpkins, etc.
B. Grains: bread, corn, pasta, cereals, rice, wheat, etc.
Most grains contain gluten, and gluten is known for its
prolactin-increasing effect in the body. Studies show that
prolactin lowers testosterone levels. Furthermore, refined
grains cause systemic inflammation in the body. Inflammation
increases cortisol, which lowers testosterone.
 Cruciferous Vegetables: Eating cruciferous vegetables daily
blocks estrogen production in the male body and increases
testosterone levels. Cruciferous vegetables include Brussels
sprouts, broccoli, bok choy, cabbage, collard greens,
cauliflower, kale, turnips, rutabagas, etc.

Here are some foods that naturally boost testosterone levels in your
body:
Free-range eggs: Start your day with eggs. Research shows
that men who eat eggs daily have a higher level of
testosterone than the men who eat eggs occasionally.
Studies show that regularly consuming egg can boost
testosterone levels up to 20%.
Free-range chicken: Commercially farmed poultry contains
unwanted hormones, antibiotics and a trace amount of
pesticides. This is risky, particularly if you are already
suffering from hormone imbalance issue such as low
testosterone. Even a small amount of excess hormone can
have a big impact on your body.
Grass-fed beef: Grass-fed beef meat contains a high
amount of vitamins, healthy fat such as omega -3,
glutathione, superoxide dismutase, catalase, zinc, iron,
sodium, and potassium. All these nutrients, minerals, and
vitamins boost testosterone levels.
Wheat bran: Fiber-rich wheat bran is a great source of
magnesium. As mentioned before, magnesium increase
testosterone levels.
Wild-caught Tuna and Salmon: Tuna is high in vitamin D
and help to boost testosterone in the body. Tuna and
salmon contain saturated fats, they are low in calories,
protein-rich and heart healthy.
Shrimp and Oysters: Studies by Harvard School of Public
Health show that eating shrimp provides the male body
enough vitamin D. As mentioned before, vitamin D help to
boost testosterone levels. Oysters are rich in zinc, which
helps to produce testosterone in the body.
Coconut: Coconut is a rich source of saturated fat and
helps to boost testosterone levels.
Strawberries: Strawberries are rich in vitamin C. It also
contains antioxidants, which help balance testosterone
levels in the body.
Pomegranates: Pomegranate is known as a super food
because it is rich in vitamins, minerals, and antioxidants.
Bananas: Bananas are a rich source of Riboflavin. Your
body needs riboflavin to produce testosterone.
Mushrooms: Mushrooms such as shiitake, portobello, baby
button, and cremini help balance testosterone levels in the
body.
Brazil nuts: Brazil nuts are a rich source of natural
magnesium.
Seeds: Seeds are rich in zinc and are testosterone-friendly.
Sesame seeds, chia seeds, pumpkin seeds, squash seeds,
watermelon seeds, all are good for the body.
Raw cocoa powder: Taking raw cocoa powder with your
food increases testosterone in the body. Cocoa powder
increases arginine levels in the body and more arginine
means more testosterone. Cocoa also contains
theobromine and magnesium, both help to boost
testosterone in the body.
Green tea: Similar to pomegranates, green tea also
contains antioxidant phytochemicals. Daily green tea
consumption helps balance testosterone levels.
Red wine: Red wine contains Resveratrol, which helps
balance testosterone levels in the body.
Beside the above foods, garlic, ginger and cayenne pepper boost
testosterone production in the body.

Foods and drinks to avoid

Limit or eliminate sugar from your diet: Consuming sugar
leads to high insulin levels and lowers your testosterone
level. According to USDA estimates, an average American
consumes about 12 teaspoons of sugar daily. Besides
lowering testosterone, sugar and sugar-rich drinks can
cause weight gain and lead to various diseases.
Fast food and drinks: Most of the fast foods are made with
hormone ingested, highly processed, low-quality meat.
Eating this type of meat will lower testosterone, and is bad
for the heart and overall health. French fries and sugar-
rich sodas are also bad for testosterone.
Non-organic cheese: Nonorganic cheese contains
antibiotics and excess hormones, which cause hormone
imbalance in the body. This hormone imbalance results in
low level of testosterone.
Mint: Though mint is good for health, the menthol in the
mint lowers testosterone.
Beer: Beer contains a powerful preservative known as
hops. Hops are rich in plant-based estrogen, which reduces
testosterone in the male body. So stop drinking beer, but if
you must, drink one or two Gruit beers daily because Gruit
beers don’t contain hops.

Also, avoid smoking marijuana because studies have shown that

marijuana smokers have a lower level of testosterone in their body
than non-marijuana smokers.
Chapter 2 Testosterone Boosting Recipes

Vegetable Omelet
Ingredients
Eggs - 4
Potatoes – 5 ounces, sliced
Fresh spinach – 2 cups
Garlic – 1 clove, minced
Mushrooms – ½ cup, diced
Onions – ½ cup, diced
Red pepper – ½ cup, diced
Coconut oil – 1 tablespoon
Avocado – ½

Method
1. In a skillet, melt the coconut oil over medium heat. Then
add onion, garlic, peppers, and potatoes and cook
thoroughly.
2. Once the potatoes are soft, add the spinach and
mushrooms and cook for 3-5 minutes.
3. Remove all ingredients from pan and set aside.
4. Beat the eggs with 1/3 cup of water and pour into the
skillet. Fluff eggs without scrambling them, then add
remaining ingredients over the eggs.
5. Allow the eggs to cook, fold the omelet once and flip.
6. Serve.
Bacon Omelette
Ingredients
Bacon – 10 slices
Eggs – 3
1 Tbs organic butter
Himalayan salt to taste

Method
1. Heat a skillet over medium heat and add the butter. Then
cook the bacon strips until evenly browned. Remove from
heat and set aside.
2. In a bowl, beat the eggs and pour in the pan. Cook until
done.
3. Once the egg is cooked, add the bacon on top and season
with salt.
4. Serve.
BRB Frittata
Ingredients
Uncured bacon – 2 strips
Ricotta cheese – ½ cup
Cherry tomatoes – ½ cup, quartered
Eggs – 3
Basil to taste, chopped
Egg whites – 1/3 cups

Method
1. Preheat the oven to 350F.
2. In a skillet, cook the bacon slices until crispy. Remove from
heat and chop into smaller pieces.
3. Beat all six ingredients together until blended and add
them to the skillet.
4. In the skillet, cook the mixture on medium heat for 2
minutes. Don’t stir.
5. Place the skillet in the oven at 350F until the egg is firm in
the middle, about 15-20 minutes.
6. Serve.
Classic Wheat Bran Muffins
Ingredients
Wheat bran – 1 ½ cups
Buttermilk – 1 cup
Butter – 1/3 cup, melted
Egg – 1
Brown sugar – 2/3 cup
Vanilla extract – ½ teaspoon
All-purpose flour – 1 cup, gluten free
Baking soda – 1 teaspoon
Baking powder – 1 teaspoon
Salt – ½ teaspoon
Raisins – ½ cup
Butter for greasing

Method
 1. Preheat the oven to 375F and grease muffin cups with
butter.
2. In a bowl, mix together the buttermilk and wheat bran; let
stand for 10 minutes.
3. In another bowl, beat together egg, butter, sugar and
vanilla and add to the bran-buttermilk mixture. Sift
together the flour, baking powder, baking soda, and salt.
Stir flour-baking powder mixture into buttermilk mixture,
and combine until just blended. Gradually fold in raisins
into the batter and then spoon batter into prepared muffin
tins.
4. Bake in the oven until a toothpick inserted into the center
of the muffin comes out clean, about 15 to 20 minutes.
5. Cool and serve.

Bacon and Green Salad

Ingredients
Leafy greens – 3 cups
Eggs – 3, boiled
Blue cheese – ½ cup
Bacon – 5 slices, crumbled
Avocado – 1
Olive oil – 1 tablespoon

Method
1. Cook the bacon and crumble into a cup. Then boil the eggs
and slice.
 2. Combine everything in a large bowl and eat.

Brussels Sprouts with Smoked Bacon

Ingredients
Onions – 2, chopped
Fresh sage – 7 sprigs, chopped
Smoked streaky bacon – 6 slices
Olive oil
Chestnuts – 200g, roasted and peeled
Brussels sprouts – 1 kg
Unsalted butter – 4 tablespoons

Method
 1. Place a large pan on a high heat. Slice the bacon into pieces
and place in the pan, then drizzle with olive oil. Lower the
heat to medium and cook until golden. Once the bacon is
golden, crumble in the chestnuts.
2. When the bacon and chestnuts start to turn deep golden,
add the sage and onions and lower the heat. Cook for 30
minutes.
3. Meanwhile, prepare the Brussel sprouts. Trim off the base
and peel back any outer leaves. Halve the larger ones and
leave smaller Brussels whole.
4. Boil water in a pot, season with 2 teaspoons of sea salt,
then add the Brussels and boil until just tender but still
holding their texture, about 5 minutes. Taste to check, they
should be slightly undercooked.
5. Drain the Brussels and add with the bacon-chestnut mix.
Add the butter and adjust the seasoning.
6. Serve.

Mushroom Soup
Ingredients
White onion -1 large, diced
White button mushrooms – 1(10 oz.) package, sliced
Baby Portobello mushrooms – 1 (10 oz.) package, sliced
Fresh thyme – 10 stalks, leaves removed
 Beef broth – 1 cup
Tapioca flour – 1 tablespoon
Almond milk – 1 cup
Dried bay leaf – 1
Liquid aminos – ½ tablespoon, gluten-free
Salt – ½ teaspoon
Freshly ground pepper

Method
1. Place a large saucepan over medium heat and add the
diced onions. Allow to sweat for 5-7 minutes.
2. Move the onions to the sides of the saucepan and add the
mushrooms. Cook for 5 minutes, uncovered.
3. Stir the mushrooms and onions together. Add fresh thyme
and continue to cook for another 10 minutes.
4. Add the liquid aminos, bay leaf and salt to the mushrooms.
5. Stir 1 tablespoon of tapioca starch into the broth and add
to the mushrooms and stir to mix. Then add almond milk.
6. Cook for 15 minutes, stir occasionally. Taste and season
with black pepper.
7. Serve.

Spicy Salmon with Pan Sauce

Ingredients
Fresh or frozen whole salmon fillet – 1 ½ pound, skin on
 Fennel seeds – 1 teaspoon, finely crushed
Dried sage – ½ teaspoon, crushed
Ground coriander – ½ teaspoon
Dry mustard – ¼ teaspoon
Black pepper – ¼ teaspoon
Olive oil – 2 tablespoons
Fresh cremini mushrooms – 1 ½ cups, quartered
Shallot – 1 medium, very thinly sliced
Cooking apple – 1 small, thinly sliced
Dry white wine – ¼ cup
Fresh spinach – 4 cups
Small sprigs fresh sage

Method
1. Preheat the oven to 425F and line a baking sheet with
parchment paper. Thaw salmon if frozen.
2. Rinse fish and pat dry with paper towels. Place salmon on
the prepared baking sheet, skin side down. In a small bowl,
combine mustard, coriander, fennel seeds, ½ teaspoon
dried sage, and pepper. Sprinkle evenly over salmon and
rub in with your fingers.
3. Roast salmon in the oven until fish begins to flake when
tested with a fork, about 4 to 6 minutes per ½ inch
thickness.
4. Meanwhile, for the pan sauce, heat olive oil over medium
heat in a large skillet. Add shallot and mushrooms and
cook until mushrooms are tender and starting to brown,
about 6 to 8 minutes. Add apple, cover and cook and stir
for 4 to 5 minutes more.
5. Carefully add wine. Cook, uncovered, until apple slices are
just tender, about 2 to 3 minutes. Transfer mushroom
mixture to a medium bowl, cover to keep warm.
6. Cook the spinach in the same skillet until spinach is just
wilted, stir constantly. Divide spinach among four serving
plates.
7. Cut salmon fillet into four equal portions. Serve salmon
with spinach, top with mushroom mixture. Garnish with
sage.
Tuna-Stuffed Avocados
Ingredients
Tuna – 1 can (5 ounce), drained
Ripe avocados – 2 large
Celery – 1 rib, diced into pieces
Egg -1, hardboiled
Juice of 1 lemon
Shallot – 1, finely chopped
Mayonnaise – 2 tablespoons
Kalamata olives – 4, finely chopped
Sea salt and black pepper to taste
Avocado for serving

Method
1. In a bowl, smash the tuna with a fork until you get the
desired level of chunkiness. Cut the avocados in half and
with a spoon, separate the flesh from the skin. Cut the
avocado flesh into very small cubes and add to the tuna.
Keep the skin intact. Then add the remaining ingredients
to the tuna and avocado, mix thoroughly.
2. Once the ingredients mixed well, spoon the mixture into
the avocado skins and refrigerate for an hour before
serving.
Tuna Patties with Avocado Aioli
Ingredients
Fresh or frozen skinless tuna fillets – 1 pound
Egg white – 1, lightly beaten
Ground almond meal – ¾ cup
Fresh snipped dill or tarragon – 1 tablespoon
Snipped fresh chives – 2 tablespoons
Finely shredded lemon peel – 1 teaspoon
Avocado oil or olive oil – 2 tablespoons
Avocado -1 medium, seeded
Mayonnaise – 3 tablespoons
Finely shredded lemon peel – 1 teaspoon
Fresh lemon juice – 2 teaspoons
Garlic – 1 clove, minced
Baby spinach – 4 ounces
Garlic vinaigrette – 1/3 cup
Granny Smith apple – 1, cut into matchstick-size pieces
Chopped toasted almonds – ½ cup
Method
1. Cut fish into 1 ½ inch pieces. With a food processor,
process the fish until finely chopped. Careful not to over
process. Set fish aside.
2. In a medium bowl, combine lemon peel, chives, tarragon,
¼ cup of the almond meal, and egg white. Add fish and stir
gently to combine. Shape the fish mixture into four ½ inch
thick patties.
3. Place remaining ½ cup almond meal in a shallow dish.
Then dip patties into almond meal mixture and turn to
coat evenly.
4. Heat oil in an extra-large skillet over medium heat. Cook
tuna patties in hot oil until done, about 6 to 8 minutes.
Turning once halfway through cooking time.
5. Meanwhile, for the aioli, mash avocado in a medium bowl
with a fork. Add garlic, lemon juice, lemon peel, and
mayonnaise. Mash until mixed and almost smooth.
6. Place the spinach in a medium bowl and drizzle with garlic
vinaigrette. Toss to coat.
7. For each serving, place one-fourth of the spinach and one
tuna patty on a serving plate. Top with some of the aioli.
Top spinach with almonds and apple.
8. Serve.
Coconut Shrimp
Ingredients
Egg -1
All- purpose flour, gluten-free – ½ cup + ¼ cup
Baking powder – 1 ½ teaspoons
Flaked coconut – 2 cups
Shrimp – 24
Coconut oil – 3 cups for frying
Water – 2/3 cup

Method
1. In a medium bowl, combine ½ cup flour, egg, water and
baking powder. Place coconut and ¼ cup flour in two
separate bowls.
 2. Hold shrimp by tail and dredge in flour. Shake off excess
flour. Dip in the egg-flour batter and allow excess to drip
off. Roll shrimp in coconut and place on a baking sheet
lined with wax paper. Keep in the refrigerator for 30
minutes.
3. Meanwhile, heat oil in a deep-fryer to 350F.
4. Fry shrimp in batches. Cook until golden brown, about 2 to
3 minutes on each side. Turn once.
5. Place the shrimps on paper towels to drain.
6. Serve with your favorite dipping sauce.

Shrimp and Cabbage Tacos

Taco ingredients
Tomatoes, onions, peppers or any other topping of choice
Leaves of one red cabbage
Shrimp – 1 pound

Taco preparation
Boil a pot of water and place your cabbage leaves in the
water a few at a time and let them boil for 1 minute.
Remove and set aside.
 Meanwhile, pan sear shrimp and toppings with spices of
your choice.
Use the cabbage as a tortilla replacement. Fill up and
enjoy.

Aioli Ingredients
Sea salt to taste
Parsley
Oregano
Garlic powder
Lime juice to taste
Greek yogurt – ½ tablespoon
Dijon mustard to taste
Extra-virgin olive oil – 2 tablespoons
Egg yolk – 1

Method
1. Mix and blend all ingredients. Then microwave for 10
seconds.
2. Repeat a few times and refrigerate until use.

Oyster Stew
Ingredients
Butter – 4 tablespoons + 2 tablespoons
Flour – 2 tablespoons, gluten-free
 Chopped onions – 1 cup
Chopped celery – ½ cup
Milk – 2 cups
Oysters – 2 dozen, shucked, drained and reserve liquid
Salt and cayenne
Fresh black pepper
Chopped garlic – 1 tablespoon
Finely chopped parsley – ¼ cup

Method
1. Melt the 4 tablespoons butter in a large sauté pan. Then
stir in the flour, cook for 3 to 4 minutes, stir constantly.
Add the celery and onions and cook for 2 minutes. Stir in
the oyster liquid and milk. Season the mixture with salt,
black pepper, and cayenne.
2. Bring the liquid up to simmer and simmer for 3 to 4
minutes. Add the oysters, parsley and garlic. Bring the
liquid back up to a simmer and cook until the oysters’ curl,
about 3 to 4 minutes.
3. Stir in the remaining 2 tablespoons butter and remove
from the heat.
4. Serve.
Shrimp and Smoked Oyster Gumbo
Ingredients
Water – 3 cups
Bottled clam broth – 1 cup
Medium shrimp – ½ pound, shelled, deveined and
quartered, shells reserved
Garlic cloves – 6 (4 smashed, 2 minced)
Dry sherry – ¼ cup
Crushed red pepper – ½ teaspoon
Bay leaves – 2
Chopped onion – 1 ½ cups
Extra virgin olive oil – 1 tablespoon
Fennel bulb – 1 small, cored and finely diced
Celery rib – 1, finely diced
Green bell pepper – 1 small, finely diced
Italian tomatoes – one (14-ounce) can, finely chopped and
juices reserved
Sweet potato – 1 medium, peeled and cut into ½ inch
pieces
Freshly ground black pepper and Himalayan salt
Skinless tuna filet – 6 ounces, cut into 1-inch pieces
Smoked oysters – one (3-ounce) can, drained and chopped
Worcestershire sauce – 1 tablespoon
Buttermilk – 1 cup, at room temperature
Chopped flat-leaf parsley – 2 tablespoons
Method
1. In a large saucepan, combine the clam broth and water
with the shrimp shells, one-third of the onion, bay leaves,
crushed red pepper, sherry, and smashed garlic.
2. Bring to a boil and simmer over low heat for 20 minutes,
covered. Strain the shrimp stock into a heatproof bowl and
discard the solids.
3. Heat the oil in a soup pot. Add the remaining onion,
minced garlic, bell pepper, celery, and fennel. Cover and
cook over medium heat for 3 minutes, or until the
vegetables are barely softened, stirring once or twice. Then
uncover and cook for another 3 minutes, or until tender.
4. Add the shrimp stock and tomatoes with their juices and
bring to a simmer. Add the sweet potato, season with salt
and pepper and simmer for 15 minutes, or until just
tender.
5. Add the tuna, oysters, shrimp, Worcestershire sauce;
simmer for 3 minutes or until cooked through. Remove
from the heat, stir in the parsley and buttermilk. Serve in
deep bowls.
Chicken with Broccoli
Ingredients
Coconut oil – 2 tablespoons
Ginger – 1 inch, peeled and grated
Garlic – 4 cloves, minced
Boneless, skinless chicken thighs – 1 pound, cut into bite-
size pieces
Sea salt to taste
Coconut aminos - ¼ cup
Black pepper – ¼ teaspoon
Button mushrooms – 8 ounces
Broccoli – 12 ounces, cut into bite-size pieces
Arrowroot – 1 tablespoon, dissolved in ¼ cup warm water

Method
1. Heat the oil in a wok over medium-high heat. Add garlic
and ginger. Sauté until fragrant, about 1 minute. Season
chicken with salt and add to the wok. Sauté and cook until
 chicken is no longer pink, about 5 minutes. Season with
black pepper and coconut aminos, then stir to combine.
2. Add broccoli and mushrooms. Stir-fry until broccoli is
cooked, about 5 to 7 minutes. Pour dissolved arrowroot
and stir until it thickens and coats the vegetables and
chicken, about 1 minute.
3. Serve hot.

Lamb with Cabbage

Ingredients
Chopped large red cabbage – ½
Chopped onion – ½ cup
Coconut oil – 1 tablespoon
Ground sumac – 1 teaspoon
Salt – 1 teaspoon
Ground allspice – 1 teaspoon
Ground lamb – 1 pound
Pine nuts – ½ cup

For the garnish

Flat-leaf parsley
 Pine nuts

Method
1. In a large skillet, melt 1 tablespoon of coconut oil over
medium heat. Cook the chopped onion and cabbage in the
skillet for 10 minutes, or until beginning to soften. Add the
allspice, sumac, and salt to the vegetables and stir in the
raw ground lamb.
2. Break up the chunks with a spoon. Cook and stir
thoroughly for 10 minutes, or until the lamb is browned.
Stir in the pine nuts.
3. Garnish with parsley and extra pine nuts and serve.

Lamb Stew
Ingredients
Lamb shoulder meat – 3 lbs, cubed
Olive oil – 3 tablespoons
Onion – 2, chopped
Minced garlic – 6 cloves
Red bell pepper – 2, chopped
Beef stock – 2 cups
Tomatoes – 5, pureed
Fresh parsley – 1 handful
 Ground ginger – 2 tablespoons
Ground cayenne pepper – 1 ½ tablespoons
Pure sea salt to taste
Pepper to taste

Method
1. In a pan, heat 3 tablespoons of olive oil, add the cubed
lambs and cook until the cubes are evenly brown on all
sides, about 6-8 minutes. Transfer to a bowl.
2. Now add the bell peppers and onions in the pan and cook
for 5 minutes, stirring occasionally. Then add garlic and
continue to cook for another minute.
3. Add pureed tomatoes, ginger, cayenne pepper, lamb cubes,
beef stock and fresh parsley leaves. Bring the mixture to
boil over high heat and lower the heat to low and cook
partially cover until the lamb is tender.
4. Serve.

Butter Lamb
Ingredients
Boneless lamb shoulder – 2 pounds, cut into 1-inch pieces
Garam masala – ½ teaspoon
Himalayan salt to taste
Butter – 2 tablespoons, divided
Chopped onion -1
 Ground turmeric – ½ teaspoon
Minced ginger – ½ teaspoon
Minced garlic – ½ teaspoon
Cayenne pepper to taste
Tomato paste -1 tablespoon
Water – 1 cup
Heavy cream – ½ cup
Honey – 1 tablespoon
Chopped fresh cilantro – 1 cup

Method
1. Heat 1 tablespoon of butter in a large skillet over medium
heat. Season the lamb with garam masala and salt. Add the
lamb cubes and fry until browned, stir constantly. Remove
from the skillet and set aside.
2. In the same skillet, melt the remaining butter over medium
heat. Add the onion and cook for 5 minutes, or until the
onion has softened and turned translucent.
3. Stir in the garlic, ginger and turmeric. Cook and stir for 1
minute. Stir in the tomato paste and cayenne until well
blended, then stir in the water. Bring to a simmer and
return lamb to the skillet. Simmer over low heat until lamb
in tender, about 20 minutes.
4. Stir in the honey and cream. Transfer to a serving dish and
garnish with cilantro. Serve with rice.

Slow Cooker Blade Steak

Ingredients
 Beef blade steaks – 6
White button mushrooms – 8 oz., sliced
Onion – 1, sliced
Fresh thyme – 1 tablespoon, minced
Cayenne pepper – 1 ½ teaspoon
Beef stock – ¾ cup
Dry sherry – ¼ cup
Sorghum flour – ¼ cup
Olive oil – 4 tablespoons
Heavy cream – ½ cup
Fresh parsley – 2 tablespoons, chopped
Salt and pepper to taste

Method
1. In a skillet, heat 1 tablespoon olive oil and add the
mushroom slices. Cook the mushrooms until starting to
brown. Remove from the pan and place in the slow cooker.
2. Place the same pan over medium heat and add 1
tablespoon of olive oil. Season the blade steaks with salt
and pepper and brown the steaks in the pan. Once
browned, set aside on a plate.
3. Heat 3 tablespoons of olive oil in the same pan. Add sliced
onions and ground cayenne pepper. Cook and stir for a
minute, then add the dry sherry and sorghum flour into the
mix. Cook for another minute. Then pour the content of
the pan into the slow cooker.
4. On top of the mixture, add the blade steak slices in the
slow cooker. Cover and cook for 6-8 minutes on low heat.
Remove the steaks from the pan and place on a serving
 plate and cover with foil. Now add the chopped parsley and
heavy cream into the liquid still in the slow cooker.
5. Heat until thickens, about 10 minutes. Pour the sauce on
top of the blade steaks, and serve with mashed potatoes.
Bacon Cheeseburgers
Ingredients
Ground beef – 8 oz.
Cooked bacon – 2 slices
Mozzarella cheese – 1 oz.
Cheddar cheese – 2 oz.
Salt – 1 teaspoon
Pepper – ½ teaspoon
Cajun seasoning – 1 teaspoon
Butter – 1 tablespoon (per burger)

Method
1. In a bowl, add the ground beef, then season with all the
spices and mix together lightly.
2. Create rough patties with the ground beef and place
mozzarella cheese inside. Enclosing the cheese with the
beef.
3. In a pan, heat 1 tablespoon butter and add a burger to the
pan.
4. Cover with a lid and cook for 2-3 minutes.
5. Then flip the burger and place cheddar cheese on top.
Cover with the lid again and cook for another 1-2 minutes,
or until the desired temperature is reached.
 6. Chop cooked bacon slice in half and place over the top of
the burger.
7. Enjoy.

Beef Burger
Ingredients
Hamburger buns – 4, gluten-free
Ground beef – 1 lb
Bacon – 4 slices
Dijon mustard – 4 tablespoons
Himalayan salt to taste
Ground pepper – 1 tablespoon
Red onion – ½, sliced
White button mushrooms – 4, chopped
Blue cheese – ½ cup
Cheddar cheese – 4 slices
Olive oil based mayo – 1 cup
Lettuce – 1 cup

Method
1. Preheat the grill over high heat.
 2. In a bowl, mix the mustard, ground beef, salt, and pepper.
With your hand, shape the mixture into 4 even size patties
and grill until they are roughly medium doneness, about 5
minutes. Then add the cheddar cheese slices on top of the
patties and grill for 1 more minute.
3. In a pan, cook the bacon, white button mushrooms, and
onion slices until they are evenly brown.
4. Cut the buns in half and grill for a few seconds, cut side
facing down.
5. Assemble the burgers and serve.

Beef, Mushroom and Sweet Potato Stew

Ingredients
Beef stew meat – 2 lbs
Sliced button mushrooms – 1 cup
Whole shiitake mushrooms – 1 cup
Baby Portobello mushrooms – 1 cup
Sweet potato – 1, chopped
Garlic cloves – 4, peeled and smashed
Onion – 1 cup, sliced
Beef broth – 1 cup
Balsamic vinegar – ½ cup
Red wine vinegar – 2 tablespoons
Bay leaf -1
 Onion powder – 2 tablespoons
Dried rosemary – 1 tablespoon
Dried sage -1 teaspoon
Dried parsley -1 teaspoon
Salt and pepper to taste

Method
1. Add garlic, onion and all mushrooms in the bottom of your
crockpot. Add meat and sweet potato on top, then add the
rest of your ingredients.
2. Cook on low heat for 6-8 hours.
3. Serve.

Beef and Broccoli Stir-Fry

Ingredients
Cornstarch - 3 tablespoons, divided
Water – ½ cup, plus 2 tablespoons, divided
Garlic powder – ½ teaspoon
Boneless round steak – 1 lb, cut into bite size pieces
Olive oil – 2 tablespoons, divided
Broccoli florets – 4 cups
Onion – 1 small, cut into wedges
Coconut aminos – 1/3 cup
 Ground ginger – 1 teaspoon

Method
1. In a bowl, combine garlic powder, 2 tablespoons water,
and 2 tablespoons cornstarch until smooth. Add beef and
toss.
2. In a skillet, heat 1 tablespoon oil over medium heat. Add
the beef and continue to cook until beef reaches desired
doneness, then remove from the heat.
3. Stir-fry onion and broccoli in remaining oil for 4-5 minutes
and return beef to pan.
4. Combine coconut aminos, ginger, and remaining
cornstarch and water until smooth. Add to the pan.
5. Cook and stir for 2 minutes. Serve over rice.

Coconut Cookies
Ingredients
Coconut sugar – ½ cup
Almond milk – 2 tablespoons
Coconut oil or butter – 3 tablespoons
Cocoa powder – 2 tablespoons
Shredded coconut – ½ cup
Rolled oats – 1 cup, gluten-free
 Almond butter – 1/3 cup
Pure vanilla extract – ½ teaspoon
Pinch sea salt
Shredded coconut for topping

Method
1. Line a baking sheet with parchment paper.
2. In a saucepan, melt the butter, then add the coconut sugar,
almond milk, and cocoa powder. Bring to a boil over
medium heat, stir frequently.
3. Once bubbling, let boil for 1 minute. Then remove from
heat and add oats, almond butter, shredded coconut,
vanilla and salt and stir to combine well.
4. Drop heaping tablespoon amounts of batter on the
prepared baking sheet and sprinkle with flaked coconut.
5. Let sit at room temperature for 25-30 minutes, or until
cooled and hardened.
6. Serve.

Chocolate Cake
Ingredients
Almond flour – ½ cup
Cocoa powder – ½ cup
 Coconut flour – 2 tablespoons
Coconut sugar – ½ cup + 2 tablespoons
Salt – ¼ teaspoon
Baking powder – 1 teaspoon
Vanilla – ½ teaspoon
Coconut milk – ¼ cup
Eggs – 3, whites and yolks separated
Apple cider vinegar – ¼ teaspoon
Butter – 1 tablespoon, to grease the pan

Method
1. Preheat the oven to 350F. Except for the egg whites,
combine all ingredients in a bowl and mix with a mixer. In
a bowl, beat egg whites with a whisk until stiff peaks form.
In another bowl, slowly fold egg whites into the batter.
2. Use butter to grease a standard-sized loaf pan, then add
the batter to the pan. Bake in the oven until a toothpick
inserted in the middle comes out clean, about 15 to 20
minutes.
Chapter 3 Lifestyle Changes That Will
Boost Your Testosterone

The following are some lifestyle changes that are good for your
overall health and help to maintain a healthy level of testosterone.
Get enough sleep: According to health experts and doctors,
poor sleep is the most important factor when it comes to
low testosterone. Chronic lack of sleep or habitually
sleeping for a shorter period will affect a variety of
chemicals and hormones in your body and have a
damaging impact on your testosterone. Make sleep a
priority and sleep at least 7 to 8 hours every night.
Maintain a healthy weight: Studies show that overweight
or obese people are more prone to low testosterone
problem. If you are overweight or obese, losing the extra
weight can boost testosterone production. Similarly, for
underweight men, gaining a few pounds can help bring
testosterone back up.
Exercise regularly: Your brain adjusts testosterone levels
according to your activity. If you live a sedentary life and
spend most of your time lying on the couch, your brain
drops testosterone production because it thinks you don’t
need much. But if you are physically active, your brain tells
your body to produce more testosterone. Practice at least
150 minutes of moderate aerobic activity such as fast
walking, cycling or swimming every week and practice
strength exercises several days a week that work all the
major muscles of your body.
Manage stress: If you live a stressed life, your body will
produce more stress hormone cortisol and it will be less
able to create testosterone. So manage your stress. Use
healthy methods to manage your stress, such as yoga,
meditation, and exercise.
 Review your medications: Some medications can cause a
drop in your testosterone level, including:
Anabolic steroids
Glucocorticoid drugs such as prednisone
Opioid drugs such as OxyContin, MS Contin, and
fentanyl.
If you take any of these medications, discuss with your doctor
and make necessary adjustments.
Avoid supplements: Avoid supplements such as DHEA and
testosterone-boosting supplements because they will do
little to raise your testosterone.
Conclusion
With a few dietary and lifestyle changes, you will see a vast
improvement in your sex life.