Nelson Vergel
Founder, ExcelMale.com
From the book: Testosterone: A Man's Guide (available on amazon)
These are practical tips that anyone can start adding to their lives. Most have been proven to work by different scientific studies.
Exercise with weights/machines three to four times a week for no more than one hour; this helps build muscle. On alternate days do cardiovascular exercise (elliptical trainer, fast walking, light jogging, etc.) for at least 30 minutes a day; this helps with stamina and overall health. Make sure that you sweat! Discuss your exercise program with your doctor before you start.
At the start of any exercise program and every three months measure your chest, thighs, arms, and abdomen. Weigh yourself weekly.
It is not a bad idea if you are over 40 to ask your doctor for a full body DEXA (dual X Ray Absorptiometry) scan so that you can know how many grams of muscle, fat and bone you have in every part of your body, and then repeat every three years to monitor changes.
Sometimes it is difficult to find a radiology clinic that does full body DEXAs since they are usually accustomed to doing only DEXA's of the hips or spine area for post menopausal women with bone loss.
Take at least a multivitamin a day with meals. I like the Energy Pack from Super Nutrition.
Motivate yourself with a buddy or support system. I don't mean just for exercise either; surround yourself with some wise and up-beat people.
If you have to use stimulants, such as coffee and green tea, use them only in moderation.
Get good quality sleep. Talk with your doctor if you're not getting it.
Manage stress with relaxation techniques and hobbies. Learn to let go of anger and unrealistic expectations.
Get at least 20 minutes a day of sunshine (avoid the face, though). Your body needs it to make vitamin D for bone health. Get your vitamin D blood levels checked and supplement at with at least 2000 IU per day if found to have low blood levels (ask your doctor about this test).
Sweat. Use a pedometer to try to walk at least 10,000 steps a day. Increase your cardio by parking far away, taking the stairs, walking the dog, or dancing. Make it fun!
Choose your supplements wisely. Beware of companies claiming that their "growth hormone precursors" work; they don't. Most weight loss supplements have stimulants that can affect mood and increase blood pressure and cardiovascular risks.
Treat depression quickly with exercise, therapy, antidepressants, and a good support system
Get a Pneumovax vaccine every five years. Pneumovax is a vaccine against bacterial pneumonia.
If you've never had hepatitis A or B, ask your doctor about getting vaccinated against them.
How to Protect Your Heart
Do not smoke!
Manage stress and keep your blood pressure in check.
Decrease high triglycerides with Omega 3 fatty acids (cold water fish oils) and by cutting down on sugars. The American Heart Association (AHA) recommends at least two 3 oz servings of fish per week. Some experts recommend eating four 3-ounce servings of fatty fish per week for people with heart disease or cardiac risk factors. The following have higher levels of omega-3 fatty acids:
Anchovies
Bluefish
Carp
Catfish
Halibut
Herring
Lake trout
Mackerel
Pompano
Salmon
Tuna
Improve fat utilization with 2 to 4 grams a day of L-Carnitine (prescription Carnitor).
Increase your HDL (the good cholesterol) if it's low with Niacin 5500-1500 per day. Start with lower dose to minimize "flushing" and take an aspirin 20 min before (Niaspan is the prescription grade)
Maximize soluble fiber (see below).
If everything else fails to lower your cholesterol and triglycerides, use prescription lipid lowering agents (statins, fibrates, etc).
If you take lipid lowering drugs, don't forget to take 300 mg a day of Coenzyme Q10 since it has been shown to be low in those taking those medications. This supplement can protect the heart and muscle tissue from damage.
Take an 81mg baby aspirin a day (with your doctor's approval).
Nutritional Tips:
Shop mostly in the outer part of the grocery store where the fresh produce, meats, and milk products/eggs are.
Do not skip breakfast (keep an eye on sugar and refined flour products!)
Try to eat several smaller meals or snacks instead of two to three large ones.
Eat more almonds, walnuts, pecans and pistachios (good cholesterol lowering fats).
Eat fruits and vegetables of all colors.
Avoid sodas, sweet drinks and fruits juices (fruit sounds healthy but the juice part brings in too many sugars).
Drink lots of water.
Eat a high protein, complex carbohydrate- rich meal after work outs.
Minimize caffeine (it reduces appetite but can increase anxiety).
Get a slow cooker so that you come back from work to a warm meal.
Cook for the week and freeze in individual serving sized containers.
Reduce saturated (animal) fats, fried foods and hydrogenated oils.
Use good fats: olive oil, nuts, avocados, flaxseed.
Minimize sugars like fructose (sweets, sodas, and many processed foods are high in fructose corn syrup).
Eat adequate amounts (0.7-1 gm/lb/day) of protein (fish, eggs, cottage cheese, lean meats, chicken, whey, yogurt, nuts, etc).
Eat more high-fiber, nutrient and fluid-rich, low calorie, low glycemic carbs like: Oatmeal, multi-grain breads, vegetables, fruits, roots, greens, wild rice and beans.
Grocery shopping list:
Almonds and other nuts
Beans and other legumes
Spinach and other green leafy vegetables
Low fat dairy, yogurt (Greek style)
Hummus
Whey protein (I like the Isopure brand since it does not give me gut problems and it is very light)
Oatmeal (not the little packets; those are loaded with sugars)
Eggs (free range or Omega 3 enriched if possible)
Lean meats
Whole grain breads and pasta
Peanut, almond, cashew butters
Olive oil and avocados
Raspberries and all berries. Whole fruits (remember, not juices)
Occasional glass of red wine per day (optional)
Flaxseed, pumpkin and sunflower seeds
Sweet potatoes and wild rice
Green tea
More on healthy eating:click here
