Health Check
8 things men over 40 should be doing
1. Dial back the long cardio
Long,
slow cardio is time consuming and sucks away your testosterone and human
growth hormone (HGH). It also can contribute to erectile dysfunction and
other prostate problems if you are spending too much time on the bike
seat. Instead, focus on a mix of strength, mobility, and short,
high-intensity training, which is called ‘P.R.I.M.E Training’ (Peak
Repetition Intervals at Maximum Effort). P.R.I.M.E Training involves an
all-out effort doing rowing, burpees, or similar exercises over 20-30
seconds followed by 1-2 minutes rest between sets. This type of training
promotes lean muscle, helps drop fat, boosts and maintains high energy
levels, kicks up testosterone and HGH levels, reduces systemic
inflammation—basically, P.R.I.M.E Training kicks ass!
2. Power up the protein
As we age our muscle breaks down, so combined with hard, fast
exercise, and strength training, we need to also eat more protein to
help maintain our muscle mass. The official guidelines just don’t cut it
for guys who are 40+. We need about 2 grams of protein per kilogram of
body weight per day (which is equal to 1 gram per pound of body weight).
Try to eat organic and plant-based proteins as much as possible.
3. Get your beets on
Beets contain nitrates that aid in the dilation of blood vessels,
which is good for both your heart and better sexual health. Combine raw
beets with ginger and lemon juice for an early morning charge. Use a
blender, not a juicer, to mix it all up with added water. Juicers strip
away all the healthy fibre that can help maintain blood sugar levels.
4. Stay chill
Cold showers, cry therapy, or ice baths after exercise are a great
way to reduce inflammation and can also help in boosting your
testosterone, HGH, and fertility. Try to also sleep in a room that’s
between 60 and 67 degrees, which has been proven to enhance sleep
quality.
5. Give your doctor a check-up
You should never take health advice from the unhealthy. So next time
you see your doctor, ask yourself:
Is my doctor someone who walks the talk?
Is my doctor overweight?
Is my doctor up on the latest studies and clinical studies?
Does my doctor have an opinion on the latest diets and health
programs? (For example, Paleo, intermittent fasting, the saturated fat
debate, and so on).
Doctors get little-to-no nutritional training, so chances are you’re
the more informed one in the relationship. You want your health team to
be proactive, so ask informed questions. If you don’t like what you are
seeing or hearing, then switch to a new team! Your life may depend on
it.
6. Ditch the aftershave
Aftershave and most other personal care products contain compounds
called phthalates that have been linked to infertility, cancers, low
testosterone, and many other chronic disorders. Choose fragrance-free
personal care products and ditch the aftershave. Look for natural,
scent-free products or those made from natural plant-based oils.
Basically, any personal care products that smell (soaps, shampoo)
usually contain phthalates. I use raw coconut oil to shave and
moisturise and a natural coconut based soap. And I never wear aftershave
or cologne.
7. Learn to love fats
Fats have had a bad rap over the years, but eating the right fats
(e.g., omega-3 fatty acids, monounsaturated, polyunsaturated) is
critical for us guys as we reach our later years. The fats in avocados,
nuts, coconut oil, and other healthy fats have been shown to increase
testosterone, help with Alzheimer’s, reduce inflammation and risk of
heart disease, and promote weight loss. So make fats your friend.
But don’t overdose, as those calories can add up. You can also get a
natural testosterone boost from supplements that promote more energy and
better sexual health.
8. Stop eating - (periodically)
Adult onset diabetes is becoming an epidemic. One of the ways to keep
my blood sugar under control is through intermittent fasting, which has
been shown to decrease insulin levels.
Fasting also has other benefits in maintaining weight, decreasing
inflammation, reducing the hunger hormone (ghrelin), boosting
testosterone levels and increasing your natural human growth hormone (HGH)
levels. Fast once a week. There’s no real magic to it. Just don’t eat
for a day.
Don’t let age slow you down. Use some of the tips above to charge
forward and make the years ahead of you the prime of your life!
-Easy Health Options
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