Men, if you’re ready to feel great, have a stellar sex life, look great naked, and have unshakable confidence, then this is for you. Just because Father Time continues to tick doesn’t mean you have to lose your vigor and youthful appearance. You have the ability to make your future even better than your past through good nutrition, sleep, exercise, and sexual health. Read on, and I’ll show you how.
You’ve likely heard that you should eat healthy, but what does that really mean? If you want to maintain a strong body, bones, and good looks, you need to consume enough protein. Protein is what your skin, muscles, hair, and nails are made of. When you exercise, you break down your muscle tissue and put stress on your tendons, cartilage, and ligaments. It’s also necessary to recover from your hard work in the gym, allowing you to get stronger and build muscle. In addition, the protein from your diet, specifically collagen, will keep your cartilage, tendons, and ligaments strong, which means you’ll maintain healthier joints. It also plays an important role in hair growth. Besides the animal protein you eat, adding a quality collagen supplement will help optimize the amount of collagen you consume.
Protein is crucial when it comes to your appearance. Our skin is made of 70% – 80% collagen and elastin, which are both proteins necessary to keep your skin firm and youthful. The only way you can replenish these proteins is through your diet. So, how much protein should you consume, and what sources are good? A good place to be is 0.8 to 1.0 grams of protein per pound of lean body weight. My nutrition clients follow this rule of thumb, and it’s a principle I stand by. Great sources of protein are pasture-raised organic or grass-fed red meat, organic chicken, pasture-raised or organic whole eggs, S.M.A.S.H fish, and wild game meat like elk and bison.
Other foods that you should be eating if you want to optimize your health and support testosterone production are blueberries, arugula, and red meat. Blueberries contain powerful antioxidants called anthocyanins, which help prevent common cancers found in middle-aged men. Arugula helps the body produce nitric oxide, which is essential for cardiovascular health, blood flow, and healthy erectile function. Red meat gets a second mention because it’s a great source of zinc, an essential mineral for testosterone production.
Intense resistance training is one of the keys to creating the body you’ve always wanted. If you’ve ever looked in the mirror and thought, “I’d love to have bigger arms and shoulders,” or “I’d love to have a bigger chest,” or “I want to grow my legs,” then resistance training is your answer. Building muscle will do a few things for you. First, it will raise your metabolism since muscle is the most metabolically active tissue in the body. This means you can burn more calories as fat while you exercise and when you are at rest. Muscle creates the aesthetics of a sexy body. A well-built physique makes you look younger and more desirable. It helps you prevent diseases such as diabetes, and combat sarcopenia as you age and it builds your confidence because you’ll look better both naked and in your dress clothes.
Resistance training is one of the best methods of anti-aging. Building muscle creates shape to your body and pushes upward on the skin from underneath, making the skin firmer. Squats, rows, lunges, deadlifts and hip thrusts; the ladies will thank you for that last exercise. Three to five days per week of resistance training is a good frequency for you to gain the benefits.
The most underappreciated magic bullet to longevity and a lean, strong body is sleep, especially for us men. Studies show that getting five hours or less of sleep several nights in a row can temporarily lower testosterone production by as much as 40%, directly affecting sexual function, strength, digestion, mood, cognitive function, skin hydration, and skin healing. This means you’ll likely look, feel and function older than you actually are. Sleep also plays a significant role in preventing diseases such as Alzheimer’s and diabetes.
Your next question is likely, “How much sleep should I get?” Seven to nine hours of uninterrupted sleep is ideal. From personal experience, research I’ve read, and my clients’ success from following this, it’s undoubtedly true and very effective.
Lastly, your regimen should include sufficient hydration and daily sun exposure. Maintaining proper hydration is crucial for promoting muscle growth, fat burning, and digestion, as well as preserving the elasticity and firmness of your skin. Dehydration is a common factor in prematurely aged skin as well as alcohol consumption and smoking. I recommend consuming at least half of your lean body weight, in ounces, of water daily. By combining this with regular exposure to sunlight, you can support your body in synthesizing vitamin D, which is vital for healthy testosterone production and efficient calcium absorption, necessary for maintaining strong bones. Finally, sun exposure helps support a healthy cardiovascular system, positively affecting blood flow. That means stronger erections, lower blood pressure, and a healthier you.
It’s an extremely exciting time for those of you who want to live healthier, feel more confident, and look great. With so much well-supported, promising, and new research in the anti-aging industry, people can vastly improve their health and life span and feel more vigorous. This means more time to enjoy doing what you love with the people you love most.
Rob Fletcher is one individual putting in a serious effort to bridge the gap between the medical and anti-aging industries and the fitness and nutrition industries. Rob has been helping fitness, nutrition, and health practitioners like myself build relationships with leading anti-aging doctors so we can spread the word about their incredible work, which can help you.
Through the Muscle & Fitness+ platform, the Rob Fletcher Podcast, and Muscle & Fitness on the Road, Rob is connecting you with the most qualified and knowledgeable doctors and health practitioners who will teach you the latest, greatest, and most useful information on hormone therapy, stem cells, blood work, supplements and so much more, to help you live a longer, happier life. I’m proud to be part of this movement and to be able to share my knowledge with you as a men’s health specialist on Muscle & Fitness+.
I specialize in helping men create unshakable confidence through getting lean, building muscle, optimizing testosterone, and achieving their fitness goals through conquering nutrition. On my Muscle & Fitness+ channel, ‘Relentless Fitness And Nutrition,’ I show men how to eat for fat loss and build muscle on a busy schedule. I teach men how to optimize their health and hormones and educate them on TRT. Everything from what they need to know when considering TRT, the health benefits, what blood work they should be getting, finding the right TRT doctor, and even some of the inconveniences they might experience.
I also guide men on improving sleep, maintaining a youthful-looking body, and improving sexual health so you can go from where you are now to the healthier, more confident, more energetic version of yourself you know you can become.
Christian Palmer- Men’s Health Specialist, PN2 Nutritionist, Writer For Muscle & Fitness, Owner Of Relentless Fitness And Nutrition
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