Gents, every day that passes we age. What that means is things don’t function as optimally as they used to. If we let things slide we’ll accelerate our physical depreciation a lot faster than we need to.
How do you know things are no wino wino?
Check your flag in the morning. If it’s at half mast or doesn’t rise at all upon waking up you might have an issue with your hormone profile that needs addressing. Other issues may include low energy, low motivation & drive, and a low libido.
How can you address a stubborn flag (and other issues)?
Exercise to improve circulation
I strongly encourage cardiovascular activity such as running🏃or cycling🚴🏾♀️and heavy strength training with weights🏋🏾♂️for 30-60 mins at least 5 days a week. Heavy lifting should be primarily focused on compound lifts (squats, deadlifts, bench press and standing military presses).
Clean up your diet
This can be done by managing/reducing your sugar intake, increasing your fat intake from healthy fat sources such as avocado 🥑, nut butters such as peanut butter & extra virgin olive oil and incorporating more fruits and vegetables. For fruits and vegetables I specifically view watermelons 🍉, pomegranates, various berries, and beetroot as useful flag raisers. Natu nsaba twa five kwacha tu tandiza maningi. Revise your intake of dairy milk downwards and avoid soy milk.
Tip: for items such as olive oil and nut butters you can easily squeeze them into your smoothies. A tablespoon of this and that goes a long way. No pun intended.
Got a belly? The belly must go. Got man boobs? Those gotta go too. Use the exercise and nutrition advice outlined above for assistance with this.
Nutrition summary 👉🏾Sugar is the enemy of male performance, fats optimize your hormone profile, fruits and vegetables ensure a healthy foundation for a more favorable male response.
Stop/Reduce alcohol intake and smoking 🚬(this includes shisha)
Alcohol inspires desire and restricts performance so drink in moderation. Drinking in moderation translates differently for different people so perhaps stopping at the ‘happy point’ will be generally viewed as moderate or no more than 4 beers for those that can’t self regulate.
Smoking is detrimental to your blood circulation due to its ability to constrict blood vessels, while raising both blood pressure and cholesterol so consider dropping the habit if you want to rediscover your form. A common occurrence for those that smoke is erectile dysfunction so if you smoke know that you're only a cool guy with your clothes on.
Improve your stress levels
Meditate more, journal, pray more if you’re that way inclined, get therapy. Being a man isn’t easy ma pressure ni yambili. The stress you feel manifests physically so get it under control.
What I mean by this is 7-9 hours of uninterrupted sleep 😴a night. Switch off your devices and turn off the lights 30 mins before bed. I struggle to fall asleep and when I do I tend to wake up at some point in the middle of the night. To mitigate this I take zinc, magnesium & melatonin to get a proper night’s rest. As an active male zinc and magnesium serve to replenish what I lose through sweat and help with relaxation before bed while melatonin is a natural sleep 😴supplement that knocks me out in 20 minutes flat.
Get out more🌞
Sun exposure is incredibly beneficial so get out more and soak it all in for optimal Vitamin D intake. Aptly named, Vitamin D will help support your testosterone production.
Check your blood work
Specifically cholesterol levels, blood sugar, testosterone levels. Be sure to check your blood pressure as well. If something isn’t right then your doctor will advise accordingly. Don’t assume things are okay, go and check. I check on things every 6 months or so as I prefer not to surprise myself. I want to know what's going on beforehand,
You can correct the situation and return to the roaring lion 🦁you once were in your younger years. You can choose to stand strong and enhance your quality of life by adopting the tips outlined above. The manlier you feel, the better.