Snack Smart. Drink Up. Perform Better.

In partnership with

Hey Modern Man,

Ever feel like something’s just… off? Maybe your drive isn’t what it used to be, or you’re feeling more tired than usual. The answer might be as simple as what’s in your water bottle (or what’s not).

In this week’s issue, we unpack a surprisingly overlooked health hack that could be a game-changer for your bedroom confidence, energy levels, and mood: hydration.

💡 Did You Know? 💡

Just 2% dehydration can already start messing with how your brain and body function.

When your body doesn't have enough water:

• Blood flow slows down

• Hormones (especially testosterone) can’t do their job

• Energy tanks

• And yep… your “get up and go” might not get up at all

Hydration isn’t just about quenching thirst, it’s about fueling every system that helps you feel, move, and perform at your best.

🔬 Backed by Science 🔬

Studies show that testosterone production is directly affected by hydration. Testosterone is the hormone responsible for drive, motivation, and performance. When your body’s dehydrated, it struggles to produce enough, and that means reduced desire and less-than-stellar bedroom vibes.

💡 Fun Fact
Water also helps maintain blood volume, which is crucial for healthy circulation and keeping the good times going.

🚫 Watch Out For These 🚫

Hydration might be helping, but these three are working against you:

• Caffeine - more than 3 cups/day is a dehydrating diuretic

• Alcohol - it flushes water out of your system fast

• Hot weather - you lose more water through sweat, even when you’re not noticing

Fix: For every caffeinated or alcoholic drink, follow it with a glass of water. You’ll feel better and recover faster.

✨ Tip of the Day ✨

You can actually check your hydration level with a quick glance. Your urine should be a light lemonade color. Anything darker? You're not drinking enough.

Want a no-math way to stay on track?

Here’s the simple trick:
Take your body weight, divide it by 2, and drink that number in ounces daily.

Example: If you weigh 180 lbs, aim for 90 oz/day. That’s about 4.5 full 20oz bottles.

🎯 Pro Tip
Pre-fill your bottles each morning to stay on target.

🧪 What Happens When You’re Dehydrated? 🧪

The list is longer than you’d think, and more frustrating:

• Testosterone drops

• Blood flow weakens (that matters… a lot)

• Natural lubrication decreases (for everyone involved)

• Mood takes a hit (irritability, low motivation, fatigue)

• Headaches, brain fog, and low energy show up uninvited

Hydration impacts everything from your morning energy to your late-night confidence. If you're not drinking enough, your body feels it everywhere — especially in the bedroom.

✅ Quick Action Plan ✅

4 simple steps to hydration mastery:

1. Buy a reusable water bottle (aim for 20–25 oz)

2. Use the formula: Your weight ÷ 2 = oz/day

3. Place water in plain sight, your desk, kitchen, car, gym bag

4. Double up during workouts or hot days (Add ~20% more)

Want to make it foolproof? One listener kept 4 full bottles on his kitchen counter and made it his mission to empty them daily. That’s habit hacking 101.

Hey Modern Man,

It’s snack time, but not the kind you find in a vending machine.

I’m Dr. Anne Truong, and today we’re diving into the delicious, science-backed snacks that naturally support better blood flow, energy, and performance where it matters most. No pills. No awkward convos. Just smart choices that taste great and work hard.

🍫 What’s the Deal with Snack Hacks? 🍫

You won’t find magic in a single bite. But a daily routine of nutrient-rich snacks can boost blood flow, increase nitric oxide (NO) production, and support long-term function.

Nitric oxide is the MVP here. It helps relax blood vessels and improve circulation, the cornerstone of a healthy and dependable "spark."

These snacks work by increasing NO naturally. Eat them regularly, and your heart (and your partner) will thank you.

🔥 Secret Snack Hacks (You’ll Actually Enjoy) 🔥

1. Pistachios

   A clinical study found that men who ate 3.5 oz of pistachios daily for 3 weeks showed improved firmness, desire, and satisfaction. They’re rich in plant proteins, healthy fats, and blood flow-friendly nutrients.

   💡 Snack smart
   Keep a small Ziploc bag in your car or desk for easy access.

2. Walnuts and Almonds

   These nuts are loaded with arginine, an amino acid that helps your body make more nitric oxide. They also bring in vitamin E and antioxidants, which reduce inflammation and support circulation.

   💡 Snack smart
   Add to oatmeal, yogurt, or keep a jar near your coffee station.

3. Dark Chocolate

   The flavonoids in 70%+ cocoa boost blood vessel flexibility and nitric oxide levels. Plus, it satisfies cravings without crashing your system.

   💡 Snack smart
   One or two small squares daily are enough. Keep it pure skip the ones loaded with sugar or fillers.

4. Watermelon

   This juicy favorite is packed with citrulline, which converts into arginine and ultimately nitric oxide. But note: your body needs a functioning enzyme (nitric oxide synthase) to complete that conversion, and after age 50, many men don't produce enough of it. That’s why pairing it with a nitric oxide supplement is a smart move.

   🔗 Explore our trusted Modern Man Crib Nitric Oxide Capsules

5. Blueberries, Strawberries, and Citrus

   Colorful and potent, berries are high in flavonoids, which protect blood vessels and promote circulation. Research shows that men who eat flavonoid-rich fruits regularly see up to 14% reduction in ED risk.

   💡 Snack smart
   Add to smoothies, cereal, or eat plain for a mid-day boost.

6. Coffee

   Yes, the daily cup you love could be helping more than you think. Moderate coffee intake (2–3 cups/day) is linked to improved blood flow and relaxed smooth muscle in key areas.

   💡 Snack smart
   One 8 oz cup in the morning and another after lunch is the sweet spot. Skip the sugary extras and stay under 3 cups total.

✅ Quick Action Checklist ✅

Turn these food hacks into daily momentum:

• Handful of mixed nuts, pistachio, walnut, almond

• 1–2 squares of dark chocolate (70%+ cocoa)

• 1 cup mixed berries, blueberries, strawberries, and citrus

• Bowl or slices of watermelon (especially during warmer months)

• 1–2 cups black coffee (keep it clean and simple)

• Add a nitric oxide supplement if you’re 50+ or want maximum benefit

Want it all-in-one? Blend it to a smoothie recipe that delivers.

🎯 Dr. Anne’s Power Tip 🎯

Snacking is only half the story.

• Skip boxed, processed foods

• Stick to what the earth gives you

• Eat consistently, not just reactively

Supporting blood flow is about daily inputs, not occasional fixes. Make it a lifestyle, not just a quick trick.

🤔 Why Your Body Might Need Backup 🤔

Here’s something most guys don’t realize: Even if you eat all the right foods, your body still has to convert those nutrients into nitric oxide.

That conversion relies on an enzyme called nitric oxide synthase, and here’s the kicker:

After age 50, up to 50% of men produce far less of this enzyme, making it harder to unlock the benefits of foods like watermelon and berries.

This means:

• You might eat healthy but still not get the full results

• Blood flow may not improve unless this enzyme is supported

• You may feel frustrated despite doing “everything right”

What can you do?

• Support the enzyme with a quality nitric oxide supplement

• Limit inflammation (processed foods and sugar can interfere)

• Get enough sleep. Deep sleep promotes enzyme regeneration

• Exercise regularly. Movement boosts NO production naturally

This is why I often recommend both food-based and supplement-based support. You’re not just fueling the machine, you’re also upgrading how the machine works.

❓ Q&A of the Week ❓

Q: Can I eat these snacks every day, even if I don’t have any issues?
A: Yes, and you should. Think of this as proactive support. These foods help preserve function, energy, and circulation long before problems start.

Q: Do I need the nitric oxide supplement?
A: If you're 50+, or feel like these foods aren't doing enough on their own, supplementing gives your body the enzyme boost it might be lacking. It's a smart add-on, not a must-have.

Q: Will this work without coffee?
A: Absolutely. Coffee is a bonus tool, not a requirement. The rest of the foods do the heavy lifting on circulation and nitric oxide.

Disclaimer: The statements made here have not been evaluated by the Food and Drug Administration and represent the professional opinion(s) of the author. The purpose of this is not to act as a personal physician to any reader and is not meant to directly or indirectly diagnose disease, dispense medical advice, or prescribe the use of any products or services as treatment for sickness or disease. This information is for educational purposes only. You should always cooperate with a licensed health professional of your choice with the goal of creating optimal health. Please consult your physician prior to implementing any of the strategies mentioned in this or starting any diet, exercise, or health program—especially if you are pregnant or nursing. Any application or use of the information, resources, or recommendations contained here is at your own risk.

Disclosure: It's my plea*sure to provide you with this information and tools offered at no cost. To do this, please note that I am a partner with various companies that I trust. I do receive a small commission when you follow links and purchase items, but it's all free to view if you want it to be. Your price does not change if you decide to purchase. I only share opportunities I believe are a huge win for you, and I will never (ever!) share anything with you that I don’t personally use, support, or would recommend without an affiliate link.

If you don't want to receive my newsletter, click unsubscribe below or change your subscription preferences.