This page is a simple and free guide to the basics of healthy living for young men. I created it because the internet is full of fake gurus selling re-hashed information to naive people. Follow these five protocols, and you will look and feel better than 95% of your peers:
1) 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.
2) Eat Like A Caveman
Here is the everything you need to know about diet and nutrition for health, longevity, and muscle development:
- Eat lots of meat, eggs, butter, 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
If you want to dig deeper into what constitutes a healthy diet, here are a few good resources:
- The Paleo Manifesto, by John Durant (Amazon)
- The Warrior Diet, by Ori Hefelmeker’s (Amazon)
- Danger and Play podcasts on Intermittent Fasting, Carb Cycling (fitness podcast archives)
3) Drink Green Juices
Juicing fresh vegetables is an easy and convenient way to get more servings of fruits and vegetables in your diet, which is correlated with many positive health outcomes.
If you want to learn more about the health benefits of juicing for men, I recommend the Fit Juice trilogy by Mike Cernovich. If money is tight and you don’t want to save $15, you can also just read through the Fit Juice Blog archives for all the information you need to get started.
4) 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)
Rogue Health and Fitness is the best blog blog to start going deeper into the specifics of optimal supplementation for strength and longevity.
5) 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.