Hormones, such as testosterone and growth hormone, are anabolic, and by giving those hormones the precursors they need will result in much better gains in the gym.
This shake is a super simple and fast way to consume lots of healthy, raw nutrients fast for maximal benefits.
I believe this smoothie is the best thing I ever consumed for my testosterone and gains.
- 2-12 whole raw eggs
- 50ml raw cream
- 50ml raw milk
- 1 serving organic, grass fed, raw whey (goat or cow)
- 100ml brewed coffee (or 500mg coffee bean extract with the shake)
- 200mg vitamin C powder (or a capsule along with the shake)
- 1tsp-1tbsp raw cocoa
- 10-20g creatine monohydrate (optional)
- Stevia and organic vanilla extract for taste
Raw eggs are very dense in nutrients for their calories (∼150cals/100g). It contains lots of healthy fats and lots of cholesterol (186mg per yolk) which can be synthesized to testosterone. Although your body is able to make cholesterol itself, steroid producing tissue requires much extra cholesterol from exogenous sources, such as from food.
It’s also the second highest food in choline (295mg/100g), next to raw liver. Choline is responsible for many actions in the body. It’s a neurotransmitter which aids in muscle contraction, is able to activate satellite cells, is a methyl donor (TMG) which is responsible for proper methylation and hormone production, it also boosts brain health and function, cell integrity and signalling and much more… (more on choline here)
Egg protein is also the most biological source of protein there is, meaning it’s the perfect protein source and can be entirely utilized by the human body. One of these very important proteins are beta-lactoglobulin and beta-albumin, which directly increases gluathione production. Glutathione is the master antioxidant and detoxifier in the body. Having high levels of glutathione will result in a strong immunity. But by heating and blending the eggs destroys this protein. That’s why I recommend making the shake in a shaker bottle or you can beat it with a fork.
Raw fertile eggs contain follistatin, which inhibits myostatin. Myostatin inhibits muscle growth. So more follistatin consumption will lower myostatin greatly, resulting is better muscle growth.
Biotin deficiency? Egg yolks are a very rich source of biotin and when consuming the whole egg will result in getting the right amount of biotin. Eating the raw egg white alone could lead to a biotin deficiency yes, but not by consuming the egg as a whole.
Raw milk has been ingested for probably since time began, and rightfully so. It’s super beneficial and healthy, as it contains immunoglobulins (boost immunity), hormones (help increase your testosterone and growth hormone), growth factors (IGF-1), cytokines, nucleotides, peptides, polyamines, enzymes, conjugated linoleic acid (CLA), omega-3 fatty acids, short- and medium chain fatty acids, highly bio-available vitamins and minerals and other bioactive peptides. (I’ll be writing a more in depth article on raw milk in the near future to cover all of this).
Raw dairy is second to eggs with protein quality, while all 18 amino acids are 100% available to the body including 10 that are indispensable. Milk contains high amounts of growth factors and hormones that are very important for the growth of the calve. Those growth factors and hormones will have a direct beneficial effect on your hormones and muscle growth.
Even people who are lactose intolerant experience far less symptoms from raw milk than pasteurized milk.
The pasteurization process kills the digestive enzymes, beneficial bacteria, hormones and so on making it practically useless. Raw milk, like raw egg whites, contains the glutathione boosting proteins beta-lactoglobulin and beta-albumin.
Raw milk is also cleaner than pasteurized milk and pasteurized cream. The bacterial count in raw milk is allowed 5000 per cc, whereas pasteurized milk and cream’s bacterial count is allowed up to 15 000 and 25 000 per cc respectively.
During the homogenizing process of milk, the structure of the fatty acids change (are deformed), making it too small and unable for the body to digest and utilize. So don’t blend your milk as it will have the same effect as the homogenization.
The recipe calls for 50ml raw milk with 50ml raw cream. This will give a perfect ratio of saturated and monounsaturated fatty acids with a nice and low amount of carbs.
Building muscle requires amino acids. Getting a good quality whey that is raw, from a free range and organic source contains all the benefits of raw milk. I believe whey is better than BCAAs, as your body needs all the amino acids (essential and non-essential) in order to function optimally. Although your body can synthesize certain amino acids from others, but it’s rate limited and can not keep up with increased demand when you are under stress, such as when exercising or recovering.
Raw whey, also contains significant amounts of beta-lactoglobulin and beta-albumin for glutathione production.
A good quality milk & egg protein supplement can also be used instead of just whey. Correctly prepared egg protein also contains the follistatin, if it’s made from fertile eggs of course.
Coffee increases cyclic AMP, which increases steroidogenic acute regulatory protein (StAR) and enzyme P450scc. StAR transports cholesterol from the outer mitochondria into the inner mitochondria, where cholesterol is converted to pregnenolone by the P450scc enzyme and then on to testosterone. So coffee helps speed up this rate limit step.
cAMP increases LH, which signals the gonads to increase testosterone synthesis.
Coffee is also rich in antioxidants and is a natural nootropic.
Just be sure to use organic coffee as commercial coffee is heavily sprayed with pesticides and is very toxic to your body. I prefer the dark roast as it’s higher in anti-oxidants. Try to get your beans from a local supplier, and get your own grinder, as the oils in coffee can go rancid very quickly and the beans lose their benefit if they’re not used soon after grinding. More on coffee here…
- Green coffee bean extract – 500mg per cap, 30 caps
Vitamin C is a powerful anti-oxidant, detoxer and rejuvenator. It’s involved in the biosynthesis of catecholamines, collagen and carnitine (carnitine transports free fatty acids into the mitochondria to be used as fuel). It’s also very important for your adrenal gland, iron absorption and protects testosterone, DNA, RNA and other nutrients from oxidation.
Vitamin C is also important in the synthesis of bile acid from cholesterol. Bile acid is responsible for fat digestion and absorption, toxin and estrogen elimination, so you want right amounts of bile to perform all those important functions.
200mg at a time is best for optimal absorption and 400mg daily is sufficient for healthy individuals. Individuals who exercise intense can always benefit from a bit more.
- Vitamin C (with cofactors) – 1000mg per tablet, 90 tabs (split tablet in 5ths)
One of the richest sources of anti-oxidants, nitric oxide, magnesium and epicatechin. Magnesium is involved in over 300 processes in the body and is directly correlated with testosterone levels. Daily consumption of the flavanol, epicatechin, increase markers of muscle growth and increases the ratio of plasma follistatin to myostatin, making it a powerful myostatin inhibitor.
Raw cocoa dissolves very easily in a shake compared to roasted cocoa, tastes way better and pack a whole lot more of a punch.
- Organic cocoa – 12oz
Creatine monohydrate is an osmolite which increases ATP (energy) in cells, and it’s probably the best supplement you can get to boost your hypertrophy, strength and DHT. It also energizes your brain.
It’s better to consume it post-workout instead of pre-workout as this results in better hypertrophy. Creatine also increases growth hormone at rest, whereas when taken before workout, will blunt the exercise induced growth hormone release.
- Creatine – 16oz
Additional ingredients of your choice can be added, such as ashwagandha, liquid boron, maca powder, etc.
If you want to gain muscle, drink this shake with 6 eggs, every three waking hours. This will ensure that you stay in a positive nitrogen balance with lots of precursors for your hormones.
You can also consume it as a pick me up between meals, at 10am, 2pm, 4 pm and before bed.
If 12 eggs are used in 1 shake, increase the cream and milk to 180ml each.
And remember, don’t throw away your eggshells, make your own highly bio-available calcium supplement.
Give it a try and tell me what you think.