This page is a simple and free guide to the basics of healthy living for young men.
A healthy body and mind are prerequisite instrumental goals for anything else you might want to accomplish. Your health is the lever that will move you toward all other goals.
I have organized the sequence to provide maximum impact, by summarizing a wide body of information into clear and actionable next step in bullet-point form. Below that, I point you towards resources for further study.
Lift Heavy Weights
Heavy resistance training is associated with a comprehensive list of positive health outcomes: increased testosterone, bone density, lower body fat, anti-aging, cardiovascular health, better sleep quality, elevated mood and decreased risk of depression.
My recommendation for beginners is the 5×5 Stronglifts Program. It’s a challenging and effective program, but very simple. You can learn everything you need to know (for free) about proper form, technique, and other details at the Stronglifts 5×5 website.
Eat Like A Caveman
The best diet for maximizing your health, appearance, and energy level is the Paleolithic Diet, which aims to provide your body with a diet similar to that of our environment of evolutionary adaptation. Here is what you should eat:
- Eat lots of meat, eggs, and vegetables
- Avoid sugar, processed foods, canola and soybean oil
- Fruits and high-glycemic carbohydrates like black beans and oatmeal in moderation if you’re trying to lose fat
You can experiment and find out what works for you.
Work Hard And Stay Disciplined
Don’t get hung up on trying to find the exact perfect diet or regimen, and don’t waste money on programs, guides, and gurus. Forget about the details, forget about finding a magic bullet, and just follow the simple advice on this page. If you eat clean and train with intensity, you will make progress.
Staying disciplined is a very personal struggle. Some men thrive on careful regimentation, others on some degree of flexibility. Test and experiment different approaches to build a lifestyle that works for you.
Take The Right Supplements
Supplements are useful, although less important than training intensity and diet. Here’s a list of what I take and why:
- Creatine (muscle growth, cognitive enhancement)
- Whey Protein (muscle growth)
- Fish Oil (wide variety of benefits)
- Zinc (testosterone production and mood)
- Magnesium (take at night, better sleep, testosterone, joint health)
- Melatonin (better sleep)
- NAC (improved mood, reduced stress)
- 5-HTP (improved mood, reduced stress)
If you want to dig deeper into what constitutes optimal male health, here are the two best resources:
- Rogue Health and Fitness is the best blog blog to start going deeper into the specifics of optimal supplementation for strength and longevity. I highly recommend the author’s books, Stop The Clock and Muscle Up.
- The Paleo Manifesto, by John Durant is an excellent book to start learning about the theory behind taking an evolutionary approach to understanding the human body.
Finally, here are several books on human health, fitness, and diet that I have read and recommend if you have an interest in the subject. It is not necessary to read anything from this list, but if you are interested in the subject, start from the top and work your way down.
The Warrior Diet, by Ori Hefmekler
The Primal Blueprint, by Mark Sisson (excellent intro to paleo living)
The Four Hour Body, by Tim Ferriss
Starting Strength, by Mark Rippetoe
Education of a Bodybuilder, Arnold Schwarzenegger
Good Calories, Bad Calories, Gary Taubes
The Hungry Brain, Stephan Guyenet
The Shangri-La Diet, Seth Roberts
Any recommendations for what I should read next? Find me on Gab.