There’s a lot of confusion out there about health. A lot of people making a lot of money as snake oil salesman.
Over the last two years I’ve made a concerted effort to cut through the nonsense and identify the simple rules that really make a difference. I truly believe that health is the foundation of happiness, confidence and independence. On the other hand, I also believe that bad health is a major source of unhappiness (and low self-esteem). In fact, I struggled with depression for half a decade in my mid-twenties and this corresponded directly with the period of time in my life when I was least fit (about 20 lbs over my healthy weight).
Before reading any further, I want to be clear that I am writing this article to empower men to be their best. I believe that in order for a man to be his best he first must understand the context in which he currently lives and to know that he is going to be swimming up stream. So let me give a little context…
We no longer live in a man’s world. We’re in the middle of a mancession (by a large margin, men have been the losers in the current recession). The masculine roles that were once filled by individual men (protector, provider) are now served by government (militarization, welfare) leaving many men without a clear sense of who they are or what they are to do with themselves. Our educational system is failing young boys while catering to the learning and behavioral tendencies of young girls. And this is no more apparent than in higher education enrollment where the gender gap now strongly favors women. For the first time in history, a recent report indicates that women are out-earning men. 70% of all divorces are initiated by women, often for no good reason other than “negative feelings” about their nice but not so sexy “kitchen bitches” – leaving many men with the raw deal when it comes to child custody and wealth distribution. And to top it all off, men die at a significantly younger age than women, often while ensuring the security of a society that takes them for granted.
Now more than ever, as a man, if you live in the West you live in a society that is alien to (and often opposed to) your nature. If you want to live a strong, confident, logically consistent, honorable masculine life – you’re largely on your own. You will find very little support from a society that tries to beat you down into submission to emotions and feelings and whims at every turn.
The one recourse that I think men have in the West is the notion of self-reliance. Paving your own path. Starting your own business. Doing things your way. Making a unique “way of life” in the face of a society that has tried it’s very best to force you into conformity.
Alright. So what does all that have to do with men’s health? Well, the health of a man (both mental and physical) is the foundation of his independence and self-reliance. It is the core of his strength. And if there’s anything that defines manhood it is strength: strength of character, perseverance, confidence, courage and just raw physical strength.
If a man is going to make his way in this world, he first needs to learn how to be strong. The anti-Justin Bieber.
So here are some general health tips for men that may or may not be new to you. I hope they help shed some light on what works amidst the great ocean of noise we get from the media (and oh, the sex tips are at the end).
1. Avoid Unfermented Soy Products
Soy has feminizing effects. It increases estrogen production. Never give your boys soy based food. And limit your own soy intake as much as possible. Never eat foods that have soy as the primary ingredient. And try to just never eat soy period. Got it?
The reason soy is so prevalent in our food supply is that it is a cheap and convenient crop. Long shelf life + high profits = heavy marketing. Stay away from this poison.
2. Eat Lots of Red Meat
The healthiest, most nutritious, best tasting and abundant meat that you can eat in the world today is beef. Eating red meat is not a health compromise (as would be drinking a can of Mountain Dew). There is nothing bad about red meat. It is pure goodness (both in taste and health value).
So you were taught that red meat increases your chances of heart attacks? Forget it. Beef is great for you. And if you can get the grassfed version, it’s even better. The reason? It has a better ratio of Omega 6 to Omega 3 fats.
3. Eat Lots of Healthy Fats
There is a myth out there that consumed fat equals body fat. It’s completely false. The primary mechanism of fat storage is actually triggered by insulin production which itself happens to be triggered by high consumption of carbohydrates like sugar and grains. Think of it this way – as long as your body isn’t constantly producing insulin to deal with a high-sugar, high-grain diet, you can eat all the natural fat you want and stay lean and healthy.
The great thing about fat is that it actually satiates – it fills you up. Unlike chips, candy bars and sodas – it’s very difficult to overeat when you’re eating natural foods that are high in fats.
As a rule, eat fat derived from natural sources like animals (bacon, butter) and plants (coconut and olive are two favorites). Avoid manufactured fats (twinkies, margarine).
4. Do Bodyweight Squats 3x Per Week
It only takes about 3 minutes to do a good set of bodyweight squats (I suggest raising your arms up over you head each time you come up), and when you’re fit you can turn them into jump squats for a more rigorous workout. Squats are perhaps the most important exercise that a man can do as they can involve the entire body and result in high natural production of testosterone and HGH. I try to do these once every other day (making sure they correspond with those days when I could use a little extra testosterone in my blood;-)
5. Eat Plenty Of Protein
Our food supply is soaking in empty carbs but light on the stuff we really need like protein and fat from plants and animals. I try to get at last 60-80 grams of protein per day with the goal of hitting 100 when I can. I accomplish this by eating meat whenever possible and supplementing with nuts and Whey protein shakes (I use Trader Joe’s chocolate Whey powder mixed with almond butter and a banana).
6. Quality Supplements
All men should take L-Arginine and Omega-3 supplements as a bare minimum. L-Arginine is a completely natural amino acid which helps improve blood flow throughout the body and radically improves performance where it counts (no chemically blue pills for me till I’m 70). Omega-3 supplements are great for the heart because they help restore a more natural balance of Omega-3 to Omega-6 fats since our modern diets are high in Omega 6′s. If you eat lots of fish, you can skip the Omega-3 supplements, but hey, I don’t like fish very much.
Other supplements that I’ve tried and like, but aren’t essential:
- Any high ORAC anti-oxidant powder (drink)
- Maca
- Saw Palmetto (prostrate health)
- Grapeseed extract
- CoQ10
7. Slow Movements Under The Sun
Slow, steady movement under the rays of the sun (vitamin D … and skip the sunscreen) is about the healthiest daily activity a man can engage in. A long walk, stacking piles of wood, hauling things in a wheelbarrow, gardening… anything that involves movement under the sun is incredibly good for you.
The sun is good for you. Our bodies adapted to NEED sunlight. Try to get at least 30 minutes of sun exposure per day. And never buy another bottle of sunscreen. Just be smart. Don’t let yourself burn.
8. Lift/Pull/Push Heavy Things
The male body is well adapted to moving heavy things. Get in the routine of lifting heavy things on a regular basis. For some, this will mean doing dead lifts twice a week. For others who are more adventurous, it might mean getting a big old tractor tire and flipping it end over end up a hill. There are lots of fun ways to incorporate this into your daily life.
In terms of pushing and pulling. The classic pushup and pullup work very well (you are pushing and pulling body weight). And they are simple enough to do quickly in the middle of your work day (especially if you work from home;-) Another option I use is to take an old tractor tire and tie a thick 15ft rope around it and then drag the tire up a hill. I also enjoy the sledgehammer workout so I can feel like Fedor.
9. Reduce or Eliminate Grains & Sugars
The human body is not well adapted to processing large doses of grains or sugars. Yet our modern food supply is built around grains and sugars because of their low-cost and high-shelf life (not to mention addictive qualities which results in higher consumption).
Both grains (corn and bread included) and sugars cause inflammation in the body (a leading cause of heart disease) and also result in the body releasing insulin for storage of excess energy (a process we inherited from a time when sugars were scarce). Perhaps the leading cause of obesity is our insulin inducing diets which lead the body to constantly store the energy we consume as fat.
Thankfully, if you consume lots of fat and protein without the insulin inducers (carbs) then your body will use these macro nutrients efficiently and you will stay lean.
10. Sex Tips
I want to be off the little blue pill until I’m 70. Well, I’ll settle for 60, but I’m aiming at 70. Here’s what I’m finding works:
Get in shape. Erection quality mirrors overall fitness level. I would strongly recommend NOT jogging as it has been shown to deplete testosterone levels. Sprinting, on the other hand, in short 10 second, all-out bursts is great. As a guy, you generally want to focus on the things that require short bursts of intensity and focus on building muscle (not necessarily bulking up, just building strength). As I mentioned above, my favorite exercise is the bodyweight squat with jump squats thrown in. I can tell a difference in erection quality on days when I’ve done full body squats versus days when I’ve not.
Avoid alcohol on sex days. I know, it’s a big sacrifice. But alcohol destroys testosterone. And it hampers blood flow to the place where it matters most.
Have a Routine. I’m a routine oriented guy. And on days when I’m expecting sex, I know exactly what I’m going to eat, what I’m not going to eat, when I’m going to workout, when I’m going to shower. What supplements I’m going to take. And when. Having this routine helps me get revved up for the actual act. And I just perform better. It’s that simple.
Have a Mental Plan. Know what you want to do to her that night. And then do it.
So there ya go. Anything I’m missing? Any tips you’d like to share?
