Father’s Day Edition

I am using the upcoming Fathers’ Day weekend to jump in with a special Be Well Men’s newsletter edition.

After a recent medical episode I’ve been getting back on the road to full health. However, I now find myself having to make work at getting my actual fitness back

after not being able to do more than a bit of walking for the past few months.

Even without a medical emergency, the path to optimal health and fitness can feel daunting for many men. If we’ve been sitting around in offices for decades, playing

occasional sport (imagining we’re still in our 20’s), or finding ourselves breatless  climbing stairs or walking fast – our lack of fitness and health can be a shock or, at least, a jolt into reality.

So I dived into the research to find out about how I could fast track my way back to fitness. I confirmed what I already knew: with the right strategies and dedication, significant improvements can be achieved really quickly. 

Here’s five evidence-based goals I’ve been focusing on, which will help men kickstart or restart our health and fitness journey:

1. Prioritise Protein

Protein is essential for muscle growth, repair, and satiety.

 A meta-analysis published in the Journal of Nutrition found that eating adequate protein can help increase muscle mass and strength, especially when combined with resistance training. 

Your Goal: 0.8-1.2 grams of protein per kilogram of body weight daily.

2. Exercise 

Strength training is crucial for building muscle mass, increasing metabolism, and improving bone density. Gradually increase the weight, reps, or sets in your workouts to continue making progress.

Men reach peak benefit from doing three sessions per week. Cedars-Sinai research confirms men get a maximal benefit when performing 300 mins / 5 hours of moderate to vigorous activity per week.

Your Goal:  Build up to three sessions per week.

Bonus! Men lose weight faster than women as we tend to have more lean muscle.

3. Enough Sleep

Quality sleep is essential. A non-negotiable. The foundation of health and wellbeing.  

A study published in the Sleep journal found that sleep deprivation leads to decreased testosterone levels, increased cortisol levels, and impaired muscle recovery. To say nothing about memory loss and simply lacking energy to live the life we want.  

Alcohol has been proven to be a key sleep interrupter as we get older, so reduce the booze.

Your Goal: Wake up at the same time each day, including weekends. Do that, and you’ll soon go to bed at the same time each night.

4. Stay Hydrated

Dehydration leads to fatigue, decreased performance, and even headaches. 

As little as a 2% loss of body weight due to dehydration can negatively impact physical performance, particularly aerobic endurance.

Your Goal:  Ditch the plastic, get a fun 1 litre water bottle and drink 4 litres/day guys!

5. Manage Stress

Chronic stress negatively impact health and fitness by increasing cortisol levels, leading to weight gain, impaired immune function, and decreased energy.

To cite just one study amoung many, the stress management techniques like meditation and yoga help reduce cortisol levels and improve overall well-being.

Your Goal:  Even 10 mins meditation a day induces calm, boosts focus, and improves productivity. I can personally attest to these benefits and almost never miss a day.

It’s NEVER too late to start / restart!

At Be Well, we focus on getting our health, fitness and wellness back on track 

Here’s some great options (and gift ideas for the men in your life):

• ️ Be Well membership

• ️ Physio Assessment with Pat Lynch, Senior Physiotherapist 

• ️ Be Well Restore massage 

• ️ Hot and Cold intro session – next one Wednesday 28th, 12pm

• ️ 60 min Personal Training – new at Be Well! 

• ️ Enrol in the Happiness Program with Art of Living at Be Well.

Our amazing Be Well Keepers can also organise any of the above options.  

I look forward to seeing you at Be Well soon.