ⓘⓂⒶⓃ » Erectile Dysfunction Protocol PDF/Book, Jason Long - Page 32

The Testosterone Report Yeah, if you want to keep being that grown man. Or you can try cabbage, brussels sprouts or cauliflower, in my opinion they smell even worse when cooked… The thing is that cruciferous vegetables (like broccoli) are rich in indole-3-carbinol (I3C), a phyto- chemical known to turn "bad" estrogens (which shut down our beloved testosterone production) into good ones, so eating them helps to restore it's production, improving the hormone balance 9 . “Bad estrogens” were cut in half when seven healthy men took 500 milligrams of I3C a day for a week, so if we are estrogen and xenoestrogen surrounded we can fight back and swing for the fences with a broccoli in our hand. Not the most epic image but it works. Cruciferous vegetables are so ridiculously healthy that you know life has a sarcastic sense of humor, because it puts the better things next to the worse tastes (and viceversa). Oh, and they are rich in zinc too (the other anti-estrogen weapon), so we kill two birds with a stone. You can take a look to every cruciferous vegetable in Internet, my main choice is Arugula or Rocket (as the british say), it’s a very common vegetable where I live (Mediterranean baby) and it’s used a lot in salads (olive oil, cherry tomatoes or even strawberries with balsamic vinegar and it tastes like heaven). I consume broccoli too (i never did when I was a child, cauliflower was the main torture), especially raw, sliced in tiny pieces and mixed with scrambled eggs for example, it’s not that bad. Choose the cruciferous vegetables that you like and start buying them again (and eat them too, they do nothing staring at the milk in the fridge until they rot), try to mix them if you can not stand them. The other ally we have in this battle is zinc. Zinc inhibits aromatase, the enzyme that converts testosterone into estrogens, so a rich zinc diet will keep estrogens in check, while a zinc deficient diet can plummet your testosterone levels 10 . Zinc is a “manly” component, so we must get plenty of it in our diet, that means meat, oysters, seafood, peanuts and dark chocolate (yes, at the end, chocolate, but take it as dark and pure as you can, not diluted with sugar, milk and trans-fats…). You can take Zinc in supplements too, because many diets can be zinc deficient, fortunately zinc is cheap and it’s substance that we need but, and it’s a very big but, don’t overdose, as always balance is key, so don’t eat zinc pills as candy, always follow medical guidance when taking some supplement. 9 Induction of Estradiol Metabolism by Dietary Indole-3-carbinol in Humans, JNCI J Natl Cancer Inst (1990) 82 (11): 947-949. doi: 10.1093/jnci/82.11.947 Jon J. Michnovicz and H. Leon Bradlow 10 Effects of dietary zinc depletion on seminal volume and zinc loss, serum testosterone concentrations, and sperm morphology in young men. CD Hunt, PE Johnson, J Herbel and LK Mullen. United States Department of Agriculture, Agricultural Research Service, Grand Forks Human Nutrition Research Center, ND 58202. 14