Top foods for leaner muscles, less stress and better sex!

With Aussies spend around half a billion dollars a year on vitamin and mineral supplements – and men making up a good proportion of that figure. So there’s no question that we are a nation that knows the power of good nutrition. In many cases, these supplements are necessary to correct a deficiency. However, just as often taken on the advice of a friend or Dr Internet, in the hope of achieving superhero results at the gym or improving general wellbeing.

However, if supplementation isn’t your thing, then where do you find all this valuable nutrition? A wholefoods diet, containing a rainbow of veggies and quality meats will tick most of the boxes. Here, are five of my personal favourite foods for optimal men’s health.


There’s a reason these guys have a reputation for being an aphrodisiac! They are nature’s richest source of testosterone-boosting zinc, with just three oysters providing your entire daily requirement. Aside from the obvious benefits in the bedroom, a higher level of testosterone will help out at the gym too, by promoting lean muscle growth. If you find these slimy molluscs aren’t to your taste, then a big lean steak or decent serve of lamb will do the same job.

Brewer’s Yeast

Every single men’s multi-vitamin on the market has a big hit of B-vitamins in them. The reason? They are essential for energy production in our cells, but are easily depleted through stress, poor diet and caffeine intake. So whether you’re a career guy or a gym junkie, you’ll see huge benefits from boosting your B-vitamin levels. Brewer’s Yeast isn’t new to those who avoid dairy, as it’s often used as a substitute to give a cheesy flavour to dishes. My hot tip? You can benefit from the incredible concentration of B-vitamins in this superfood by sprinkling a teaspoon over your kale chips before popping them in the oven.


Xeno-oestrogens are everywhere, and predominantly lurk in plastics and leach in to our food and drink. Broccoli, and other cruciferous vegetables like kale and Brussels sprouts contain a compound called indole-3-carbinol, which helps the liver eliminate excess oestrogens in the body.


Although a lot of guys are turning away from oats as they embrace the paleo diet, a good quality bowl of gluten-free oats will do wonders for your health. They will bind oestrogens that the liver has ‘kicked out’ in to the intestines and ensure that they are eliminated from the body, as well as lower bad cholesterol (men are more likely than women to develop cardiovascular disease). Oats are also used in herbal medicine as a wonderful thymoleptic, meaning that they improve your mood and sense of wellbeing.


The bright red lycopene in tomatoes has been shown to reduce the risk of prostate cancer. Tomatoes become even important food for male health as men get older.

Image credit: Thinkstock
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Reece Carter
Gym junkie, clean-eating cook, gardener, and massive herb-nerd, Reece Carter had been interested in natural health for several years when it dawned on him that he could actually make it a career! With a Bachelor of Health Science under his belt and two years of clinical practice, Reece sees clients from the Naturopathic Collective of Australia in Melbourne. Areas of particular focus for Reece include gut health, allergies, weight management, stress and mood disorders. Individualised advice is the name of the game for Reece, and he truly believes that natural health needs to be aimed at the whole person (and not just the condition) to be effective. He works extensively with nutrition and believes that there is no ‘one size fits all’ diet for optimum health. His real passion though, is herbal medicine. With a YouTube channel that teaches the basics of herbal medicine, Reece has a big dream of empowering you to learn how to make your own home herbal remedies. Reece also recently co-founded a hand-crafted herbal tea brand called SUM T. Each of the SUM T. blends are designed by Reece and reflect his love of herbal medicine.