Rather than provide a considerable preamble, I am going to just jump in. There are a wide variety of tips I could produce for you, but these are the easiest to implement now. And, they will give you the most benefit for the least amount of effort.
Make these small changes and your life will change forever.
Consume 30 Grams of Protein Within 30 Minutes of Waking
Recommended by Tim Ferris in the definitive guide to healthy living, The 4-Hour Body, the act of consuming 30 grams of protein within 30 minutes of waking up is the single best thing you can do to maintain a healthy body composition. Here’s why:
- Consuming protein before anything else decreases your white carbohydrate cravings, which are rarely ideal carbs. You give your metabolism a jump on the day and prime yourself to consume healthier foods.
- While you sleep, your body is performing maintenance, and that means it dips into your fat stores. If you give your body sugar in the morning, it stops burning fat, and instead burns the sugar. Keeping your body burning fat is the goal.
Protein consumption is critical for building or maintaining muscle mass, and your chosen source of protein is less important than your actual intake. One caveat: never consume soy. Soy screws with your sex hormones by throwing off the estrogen and testosterone balance in your body. And as men, you don’t want anything potentially lowering your testosterone levels.
For easy consumption, I highly recommend Nature’s Best Isopure protein. It is the purest form of whey isolate protein on the market, and the Dutch chocolate flavor tastes pretty good. If you’re doing one scoop each morning, you’ll save money by buying a larger tub.
Keep Your Testosterone Levels High
Testosterone is a vital hormone that is responsible for the development and maintenance of male attributes. The hypothalamus releases gonadotropin-releasing hormone, which tells the pituitary gland to release luteinizing (LH) hormone and follicle-stimulating hormone. LH then stimulates the Leydig cells in the testicles to produce testosterone.
Your goal is to keep your levels as high as possible throughout your entire life.
After the age of 30, natural levels of testosterone production tend to dip, and this can directly impact your ability to put on muscle, reduce your libido, reduce aggression, contribute to depression, and put off women.
Put off women? Yes! Low testosterone means low levels of pheromones which naturally attract the opposite sex. As does, of course, your overall sense of confidence, which is visibly portrayed in your posture and mannerisms. An elevated level of aggressive thoughts weaves its way in to how you carry yourself. And women notice.
Now that there is an entire collection of pharmaceutical approach to “low T” you may be thinking of looking there. But there are natural ways to increase testosterone production that are both safer and effective.
Lift weights: hitting the gym is a proven way to increase testosterone production in the body. Any high intensity workout with do, but lifting heavy has been shown to have the greatest impact on testosterone production.
Eat animal protein: testosterone is derived from cholesterol, which is mainly produced at night while you sleep. Grass-fed beef is one of the best sources of protein and saturated fat your body could ever hope to digest.
Take fish oils & butter fat: 2 capsules upon waking (I combine with my 30 grams of protein) and 2 before bed are all you need. I highly recommend Blue Ice Butter Oil/Fermented Cod Liver Oil Blend after taking it for years myself.
Don’t eat soy: as mentioned before, it fucks up your hormones. Avoid at all costs!
Consume as Little Sugar as Possible
The average American consumes 126 grams of sugar a day, or over 100 pounds of sugar every year. Not coincidentally, we also have an obesity epidemic with over 2/3 of Americans considered overweight, and nearly 10% suffering from diabetes.
Sugar intake has been directly linked to a wide variety of health issues, including obesity, cancer, bad skin, hypertension, and moodiness. That is just a small sampling of the damaging effects of consuming too much sugar. I have yet to find a study that shows eating a lot of sugar is good for you.
How do you curb your intake? The easiest way is to stop eating and drinking unnatural and processed foods. Drinking calories is always a bad idea. Soda is an absolute monster. But so are energy drinks and juice. Nearly everything that comes in a jar or a box has added sugar. And all dairy contains lactose which breaks down in to sugar. As an adult, you don’t even need milk, much less all the saturated fat in cheese.
Just read the labels of the food you are buying, paying attention both to the amount of sugar per serving, but also the type of sugar used.
There are 7 different types of natural sugar, but also many types of artificial sweeteners that act a lot like sugar, including: high fructose corn syrup, acesulfame potassium, and aspartame. In all cases, there has been found to be little to no nutritive value, while each has highly addictive properties designed to trick your brain in to wanting more.
Bottom line: sugar is terrible for you, and any positive feelings you generate from consumption will fade faster than you can finish that Dr. Pepper.
Walk 30 Minutes a Day
Those things holding you up are built in fitness machines. Put one foot in front of the other for a half hour each day and you will reap considerable rewards, while exposing yourself to almost no risk.
Research has shown that just getting off your ass and walking around for a few minutes can:
- Reduce the risk of coronary heart disease
- Improve blood pressure and blood sugar levels
- Improve blood lipid profile
- Maintain body weight and lower the risk of obesity
- Enhance mental well being
- Reduce the risk of osteoporosis
- Reduce the risk of breast and colon cancer
- Reduce the risk of non-insulin dependent (type 2) diabetes
The best time to sneak in your stroll around town is right after any meal. I find post-dinner to be the easiest to fit in to my busy schedule. You’ll get to enjoy the sunset while aiding in digestion and improving your overall sense of well being. While you’re at it, find a cute girl to approach and introduce yourself.
Should you want to step up your game and add a simple workout routine after your walk, all you need is a kettle bell. You can workout your entire body in a few minutes without ever stepping foot in a gym. Again, maximum benefit for the smallest amount of effort.
Avoid the Bakery Like the Plague
Bagels. Doughnuts. Cookies. Cakes. Bread. Tortillas. Scones. Muffins. All of this and more is widely available at any grocery store, and there’s usually an entire section dedicated to the shit. If you stop reading now, just remember: if you never walk over to the bakery section, you’ll be having an immediate impact on your body fat percentage and overall health.
All bakeries are full of highly processed foods, and your body is barely able to recognize these items as actual food. They are incredibly difficult to digest and nearly always nutritionally deficient. Like sugar, bread spikes your insulin levels, which leads to fat storage. Even worse, most bread has added sugars or sugar substitutes, so you’re experiencing a double whammy of harmful effects.
And yes, pasta falls in to this group as well. Though not found in the bakery, it acts just like bread when consumed. Basically, pasta has no redeeming qualities.
And there you have it. The 5 Easiest Tips for Healthy Living. I guarantee these will help to make you a better man. Again, there are a variety of other things you can do, but the intent here is to give you simple, effective tips for living a long, healthy life. Now get started!