02/04/2026
Another year coming!
Everybody does it, so no judgment – There is no resolve in our resolutions. We go balls out for approximately 3 weeks before reverting back to old habits.
But let’s all try to re-prioritize health. Physical, mental, and emotional. Not just for you, but for those who depend on you. We all want to be around and engaged for our kids and family. Not just being alive, but really living in the later years.
There are many things that a man can do to stay healthy and prolong lifespan and healthspan (don’t forget s*xspan).
A lot to digest? Start with the 4 pillars of health:
1) Diet – I am not a believer that there is a perfect diet for everyone. I do think it is hard to argue against the Mediterranean diet – lean protein, good fats, and limited carbs. I certainly believe in minimizing sugars such as fructose and processed foods as well as alcohol. It is also clear that one should avoid calorie excess because obesity is a contributing factor to most of the bad things that can happen to one’s health.
2) Exercise – I have written before about two of the most important factors that impact lifespan and quality of life – physical strength and cardiorespiratory health measured by VO2 max. These are actionable items. Resistance training and aerobic exercise. Two or three days a week of strength training (focused on functional strength) and 150-180 minutes of aerobic exercise is an achievable goal. Your body will thank you.
3) Sleep – Most studies have suggested that 7-9 hours of quality sleep is required to minimize health consequences and promote healthy metabolism, hormone levels, and mental health.
4) Stress reduction – Stress can greatly influence metabolism, chronic inflammation, weight, testosterone levels, fertility, on down the line. Limiting stress can be challenging. There are a number of strategies that one can try. Exercise, getting outside, fostering relationships and hobbies, etc. In my experience, little victories can start a snowball effect. For example, beginning to see changes in your body after exercise can lead to better diet, less alcohol, better sleep, better hormone levels, higher libido, happier wife, etc.
You can do this dudes!