How to lose fat and increase athletic performance while dieting

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It’s generally accepted that the best way to lose weight and improve or maintain fitness is to exercise regularly and cut calories. A growing number of adults are attempting to follow this advice as they find themselves fighting creeping additional pounds and obesity as they get older. However, this formula for success also has a downside, one that is especially on the minds of athletes and active adults: the risk of losing lean muscle and, as a consequence, a decline in physical performance.

One exercise method that promotes significant improvement in muscle strength and tone, cardiovascular health, and metabolic enhancement among both elite and recreational athletes is resistance weight training. This form of exercise also is associated with an increase in muscle endurance and lean muscle mass as well as a decrease in body fat, all benefits that can improve overall quality of life and fight against age-related disease and disability.

There are problems however associated with combining resistance training and a low-calorie, low-carb diet. Basically, you can lose lean muscle mass, experience poorer athletic performance, and be at greater risk of experiencing illness or exercise-related injury. At the same time, men who engage in resistance exercise during a “cut diet” require higher intake of protein so they can avoid experiencing muscle damage and loss of athletic ability. Read More

6 reasons we’re fatter than 3 decades ago (besides food and exercise)

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It’s no secret that obesity is a major health challenge today and one that has grown steadily over the past years. But why are we fatter today than we were three decades ago? At one time, experts thought the cause of overweight/obesity was simple: too many calories consumed plus a sedentary lifestyle equaled excess weight.

However, the reasons behind being overweight or obese are more involved than that. Of course, food intake and exercise play critical roles. But according to the Professor Jennifer Kuk, lead author of a recent study from York University in Toronto, excessive weight is “actually much more complex than just ‘energy in’ versus ‘energy out.’ She explained that lifestyle and environmental factors may also be key in why “ultimately, maintaining a healthy body weight is now more challenging than ever.”
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Why are men’s testosterone levels continuing to decline?

Extracted from my book – Your New Prime: 30 Days to Better Sex, Eternal Strength, and a Kick-Ass Life After 40

At present, our testosterone levels are under siege. Various factors appear to be pulling our T levels into the gutter—from sedentary jobs to poor diets and lifestyle choices to more ominous influences like environmental toxins. One particularly disturbing study, published in the Journal of Clinical Endocrinology and Metabolism in 2007, indicated that men’s testosterone levels plummeted 17 percent from 1987 to 2004—and that’s controlling for health and lifestyle factors, such as obesity and diabetes, that are known to affect T levels. The study found not only that individual men were losing testosterone as they aged (which is fairly normal), but that same-age men from later eras had substantially lower T than their predecessors: a man who turned 65 in 2002, for example, had much lower T than a man who turned 65 in 1987.

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9 things every man over 40 should be doing

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When I turned 50 in May 2013, I was pretty fortunate. My family was thriving. Professionally, I was doing what I wanted to be doing. And physically, I was fitter than ever.

I was surfing the Maldives, skiing as much powder as I could find, climbing the Grand Tetons, and training regularly with some of the most accomplished athletes in the world.

When my AARP card arrived in the mail, I laughed and shredded it.

In no small part, the life I have now, just a couple of years past my half-century mark, is the result of decades of research into the best ways to achieve and maintain peak health — physical, mental, emotional and sexual — through all stages of life.

Twenty years ago, I embarked on this journey in order to stave off a number of serious medical problems that doctors told me were my genetic destiny, including prostate cancer and diabetes. Now, with my book Your New Prime: 30 Days to Better Sex, Eternal Strength, and a Kick-Ass Life After 40, I’m making it my mission to share what I’ve learned with men of all ages so that they can beat the odds as I did.

Here’s what every man should be doing for optimal health after 40:

Read the full article at MindBodyGreen

Here’s why you need as much vitamin D as possible

Vitamin D is one of the most researched and talked about nutrients, and well it should be. Why? One reason is its long arm of influence: it has an impact on numerous essential bodily functions and conditions. Scientists keep discovering more information about how this unique vitamin—which is the only one the body produces by exposing the skin to sunlight—can affect our health.

Another reason why this nutrient is a hot topic is that vitamin D deficiency is common which, given its critical role in overall health, is a big concern. I’m most interested in vitamin D for other reasons: its involvement in increasing testosterone levels in men, and in preventing some of the chronic diseases that threaten us as we age.

Before I tackle the relationship between vitamin D, testosterone, and overall men’s health, here are some basics: Read More

Here’s why I don’t drink juice…

There’s a lot of hype about the health benefits of cold-pressed juices. Pretty much every health store is selling them but the truth is, they’re not really that good for you. They’re also expensive, environmentally wasteful, and can actually be counter to a healthy lifestyle.

So the next time you consider forking out $10-$15 for a cold-pressed juice at Whole Foods – try and remember the following: Read More

Current supplements I’m taking (Oct 6, 2015).

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I get asked a lot via email and Facebook what supplements I take so here’s a list of what I have as my “active” supplements on my office desk that I build my daily nutrition plan around. I end up taking about 60-70% of these on a daily basis. Contact me if you want any more information. Dosages are normally as directed – but some I take higher dosages (like CordycepsMagnesium L-Threonate, and Ashwagandha which I am experimenting with a lot at the moment). I’ll add to the list as things change. About 60% of these are my own research and education. The rest are from deficiencies identified with genetic testing with 23andMe (when they were legally allowed to give more information than they do now), as well as through the massive blood panels and profiling I had done with Chris Talley, who looks after Red Bull’s athletes and is a former nutritionist for NASA. Chris’s company, Precision Food Works runs probably one of the most extensive blood and urine tests on the planet. Links are to the actual products: Read More