Men’s Heath, News, Tips & Advice

Men’s Health Advice you can actually trust

Forget the click bait influencers and content creators that just want to give you BS advice and sell you their book. This site is designed to curate and present you with trustworthy, simple tips and advice to help you along in your journey for better men’s health. Don’t keep reading the magazine that said raisin brand was the top food for me, and their articles are only focused on celebrity gossip.  New content hourly, see you again soon!

Updated Content Daily

Latest Tech News and Product Reviews

 

Daily Health Tips

Quick Tips and Tricks refreshed daily

Philosophy

Nulla porttitor accumsan tincidunt. Donec rutrum congue leo

Free Workouts

Downloadable Workouts and Charts

Woman

Pics, Advice

New Quick Recipes

Daily, Easy meals without the novel, and endless scrolling

Get Educated

Life advice, book summaries, podcast write ups

Blog

The top 5 AB exercises for Men before Summer (and how to do them)

The top 5 AB exercises for Men before Summer (and how to do them)

Here are five effective ab exercises for men along with instructions on how to perform them:

  1. Plank:
    • Start by lying face down on the floor or mat.
    • Lift your body up onto your elbows and toes, forming a straight line from your head to your heels.
    • Keep your abs tight and hold this position for as long as you can, aiming for 30 seconds to 1 minute.
    • Make sure to keep your body in a straight line and avoid letting your hips sag.
  2. Russian Twists:
    • Sit on the floor with your knees bent and your feet flat.
    • Lean back slightly, keeping your back straight, and lift your feet off the ground, balancing on your glutes.
    • Clasp your hands together and twist your torso to the right, bringing your hands towards the floor beside your hip.
    • Twist back to the center and then to the left side. Repeat this movement for the desired number of reps.
  3. Leg Raises:
    • Lie flat on your back with your legs straight and your arms at your sides.
    • Keep your lower back pressed into the floor as you lift your legs up towards the ceiling.
    • Slowly lower your legs back down towards the floor without letting them touch the ground.
    • Repeat for the desired number of repetitions, keeping your abs engaged throughout the movement.
  4. Hanging Leg Raises:
    • Hang from a pull-up bar with an overhand grip, hands shoulder-width apart.
    • Keep your legs straight and raise them up in front of you until they are parallel to the ground.
    • Slowly lower your legs back down to the starting position.
    • Repeat for the desired number of reps, focusing on controlled movements and keeping your core engaged.
  5. Mountain Climbers:
    • Start in a plank position with your hands directly under your shoulders.
    • Bring your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest while extending your right leg back.
    • Continue alternating legs at a quick pace, as if you are running in place.
    • Keep your core tight and your body in a straight line throughout the exercise.

Remember to perform these exercises with proper form and technique to maximize effectiveness and minimize the risk of injury. Additionally, it’s important to incorporate a variety of exercises into your routine to target all areas of the core for optimal results.

5 Tips to help you start a Meditation practice

5 Tips to help you start a Meditation practice

Here are five tips to help you start your meditation practice:

  1. Start Small: Begin with just a few minutes of meditation each day and gradually increase the duration as you become more comfortable. Starting with just 5-10 minutes can make it easier to stick with the practice consistently.
  2. Find a Quiet Space: Choose a quiet and comfortable environment where you won’t be easily distracted. This could be a corner of your home, a park, or any place where you feel relaxed and at ease.
  3. Focus on Your Breath: Pay attention to your breath as you meditate. You can focus on the sensation of the breath entering and leaving your nostrils, or the rise and fall of your chest or abdomen. Whenever your mind starts to wander, gently bring your focus back to your breath.
  4. Be Patient and Non-Judgmental: Meditation is a skill that takes time to develop, so be patient with yourself. It’s natural for your mind to wander during meditation, and it doesn’t mean you’re doing it wrong. Instead of getting frustrated, simply acknowledge the distraction and gently bring your focus back to your breath.
  5. Establish a Routine: Try to meditate at the same time each day to build a consistent habit. Whether it’s first thing in the morning, during your lunch break, or before bed, find a time that works best for you and stick to it. Consistency is key to experiencing the full benefits of meditation.
10 Muscle Building Tips for those getting started on their Journey

10 Muscle Building Tips for those getting started on their Journey

Here are 10 tips to help you get started:

  1. Start Slowly: Don’t rush into heavy lifting or intense workouts right away. Begin with lighter weights and gradually increase as you build strength and confidence.
  2. Focus on Form: Proper form is crucial to prevent injuries and effectively target the muscles you want to develop. Take your time to learn the correct technique for each exercise.
  3. Compound Exercises: Incorporate compound exercises like squats, deadlifts, bench presses, and rows into your routine. These exercises work multiple muscle groups at once, maximizing efficiency and muscle growth.
  4. Progressive Overload: Continuously challenge your muscles by gradually increasing the weight, reps, or sets over time. This progressive overload stimulates muscle growth and strength gains.
  5. Consistency is Key: Aim for regular workouts, ideally 3-4 times per week. Consistency is vital for building muscle and seeing results over time.
  6. Nutrition: Fuel your body with the right nutrients to support muscle growth and recovery. Focus on a balanced diet rich in protein, healthy fats, complex carbohydrates, and plenty of fruits and vegetables.
  7. Hydration: Drink plenty of water to stay hydrated, especially during workouts. Dehydration can impair muscle function and hinder your progress.
  8. Rest and Recovery: Allow your muscles time to rest and recover between workouts. Aim for 7-9 hours of quality sleep each night to support muscle repair and growth.
  9. Listen to Your Body: Pay attention to how your body feels and adjust your workouts accordingly. Push yourself, but know when to take a break or modify exercises to prevent injury.
  10. Patience and Persistence: Building muscle takes time and dedication. Stay patient and trust the process, and celebrate your progress along the way.

Remember, everyone’s journey is unique, so find what works best for you and enjoy the process of transforming your body and improving your health.

Top 5 foods for Brain Health

Top 5 foods for Brain Health

  1. Fatty Fish: Rich in omega-3 fatty acids, particularly DHA, fatty fish like salmon, mackerel, and sardines are known to support brain health. These fatty acids play a crucial role in brain function and can help improve memory and cognitive performance.

  2. Berries: Berries such as blueberries, strawberries, and blackberries are packed with antioxidants, including flavonoids, which have been linked to improved brain function. They can help protect the brain from oxidative stress and reduce the risk of age-related cognitive decline.
  3. Nuts and Seeds: Nuts and seeds, such as walnuts, almonds, and flaxseeds, are rich in nutrients like vitamin E, folate, and omega-3 fatty acids, which are beneficial for brain health. They can help improve memory and cognitive function and reduce the risk of cognitive decline as men age.

  4. Leafy Green Vegetables: Leafy greens like spinach, kale, and Swiss chard are excellent sources of nutrients such as folate, vitamin K, and antioxidants, which are essential for brain health. These vegetables have been associated with slower cognitive decline and improved cognitive function.

  5. Whole Grains: Whole grains like oatmeal, quinoa, and brown rice provide a steady supply of energy to the brain and contain nutrients such as fiber, vitamins, and minerals that support overall brain health. Consuming whole grains regularly can help improve cognitive function and reduce the risk of cognitive impairment.

Incorporating these foods into a balanced diet can help support brain health and cognitive function in men.

What to do when you are feeling stuck in a rut

How to Think About Feeling Stuck…

Let’s run through a few key “stuck” concepts, and come up with alternative words and phrases—some psychological and some not—that can let us be more specific about our emotions when we’re stuck or feeling like we can’t find our way out of a detrimental situation.

You’re not stuck. You’re dissatisfied.

There’s agency in that. You don’t just happen to be stuck. And you won’t just happen to get unstuck. You were involved in the problem, and you’ll be involved in the solution.

You’re not in a rut. You’re in a habit loop Involving cue, routine, and reward.

When you’re feeling stuck, your brain is trying to help you. It’s trying to save you time. It convinces you the Groundhog Day of your existence is a comfortable, safe thing because routine conserves brainpower. That’s the habit loop. Let’s say you’ve developed a habit of watching hundreds of TikToks for the first 30 minutes of your workday. The app is always there, so you can do this routine every day at the same time. All your bad habits work this way. And they can be disrupted by replacing the cue (sitting down at your desk at home) with a different cue (starting your day on your sofa) and switching up your routine.

You’re not overwhelmed. You’re experiencing increased optionality.

How do you commit when you’re exposed to so many options? For literally thousands of years, the people around us were our main reference group—the community that showed us how life was to be lived—and it felt as though humans had a much tighter set of options for moving through the world.

Now we have access to countless lives online and just as many ways of moving through the world. That can contribute to a feeling of paralysis. The options are almost oppressive. (Of course, the big fantasy is that there’s a best choice. Remember: Your life isn’t something that can be endlessly optimized or perfected. No matter how informed you are, there’s always going to be a measure of winging it.)

You’re not feeling paralyzed. Your brain is trying to protect your sunk costs.

“What am I giving up?” is a powerful anxiety. Humans are generally averse to gambling on an unknown future when they’ve built something. Your anxiety regarding change often comes from the fact that there are many moving pieces, and the longer you move through the world, the more linked everything is. It can feel like a house of cards or a line of dominoes.

Read More