Man Up

Episode Transcript

Speaker 1 (00:00):
Well, welcome y'all. Welcome back to All Things Men and Health,
the podcast built just for men who want to take
control of their lives and show up strong in every
way that matters. We're talking real talk about real stuff,
physical fitness, mental toughness, relationships, family life, and everything in between.

(00:20):
Whether you're hitting the gym, raising kids, or just trying
to stay insane. Try to stay sane, not insane, even
though some of us I think are insane. Stay sane
in a crazy world. We've got your back. This is
about more than just getting in shape. It's about reclaiming
your edge, building confidence, and yes, bringing back that testosterone

(00:43):
fuel drive to be the best version of yourself. No fluff,
no nonsense, just straight up tools, tips and conversations for
men who want to live with strength, purpose and pride.
This is all Things Men and Health. Let's get after it,
all right, dudes, you ready to step up? Let's step

(01:04):
up to the plate and talk some men's health. I
think we're all tough enough, smart enough, mature enough that
we can talk about our help and not keep putting
it on the back burner like we do, like people
want us to. Like you know, the latest regime wants
to keep testosterone out of the world. Well, I'm here
to make a testosterone. I can't say the word, but I'm,

(01:28):
you know, uprising because I'm tired of looking around and
seeing a bunch of whissy dudes everywhere I go. It's
not right and it's not the way it should be.
Masculinity is not an evil thing. It is a great thing,
and it is to be respected. It also needs to

(01:49):
be respected by us that have masculinity, and we need
to respect everybody around us and not let our masculinity
get in the way of us being very good and
sensitive carrying people. Right, you can be the toughest guy
in the world and still have a bit of a
sensitive side and care about the people around you. And
that's what I'm getting at. So the whole thing about

(02:10):
the masculinity thing, and I'm just starting us off with
a bang because I hated it. I hated it from
the first time I heard it. It made no sense.
Still makes no sense, And I'm glad things are starting
to come back around a little bit and we can
be proud of who we are. To be proud if
we got some big biceps or we got some nice legs,
you know, or we got a nice you know beard,

(02:32):
or whatever it is that makes us. Mainly you know,
we got it and that's something to be proud of
and never shy away from that. And for you guys
that got caught up in all this crap and think
that your testosterone is not a great thing, you know,
wake up, Wake the hell up and get yourself moving,
get to the gym. Stop stop being a soy boy

(02:55):
and think you got to be a dagged on vegetarian
and everything you do to stay healthy, because number one
is not particular healthy, and number two, it does awful
things to your hormones. It makes you womanly. And if
you want to be a real man, you don't want
to be a woman. You can't be both. I'm sorry,
I don't care everybody says, all right, and if I'm
pissing some people off, I'm sorry your small pursuit of
the population. Be a man, Okay, if you're a man,

(03:15):
be a man. And I don't care what your sexual
orientation is. I don't care. But if you're man right
and you want to continue to be a man, then
man up, step up right. Don't be a little wimpy
weasley dude, I'm not saying you got to be arnold,
you know, but take care of yourself. Project, project who

(03:38):
you are. When you walk in a room, people need
to know your man, you know. Don't be one of
those people that walks into a room and you just
kind of slink in, you know, and there's nothing to you.
Have a backbone, some testosterone, have some masculinity, eat it up,
spread it around. Now that you know how I feel

(03:59):
about that, Let's talk about some food. So who wants
to eat? So let's talk about food. I'm not going
to warm myself out on that one. Not just any food,
but the kind of fuel that's going to power your body,
you know. Optimize your hormones right, get that testosterone cranking,

(04:22):
and keep your feeling your best. Forget the generic eat
your veggies advice. Right. I mean, here we go. You're
diving it deep into specific nutritional needs of men, because,
let's face it, we're not all built the same. This
isn't about the restrictive diets or fad trends. This is

(04:46):
about understanding your body's unique requirement in building a sustainable
eating plan. Okay, so we'll explore the crucial roles of
macronutri proteins, carbohydrates, fats and micronutrients, vitamins and minerals, and

(05:07):
how they directly impact your hormone levels, energy production, and
even your mood. Speaking of good mood, man, let's want
to go out and just like conquer and you know,
and the right way of course, and you know what
I mean. Let's just go be positive first. Let's and
let's not hide in the corner somewhere. Let's tackle the

(05:29):
macro nutrients. Protein is the building block of the world
and of muscle, crucial for men of all ages. Aim
for roughly point eight to one gram of protein per
kilogram of body weight, but this can increase depending on
the activity levels and gulfs. If you're hit the gym hard,

(05:51):
you need more than that. Bink lean meats like chicken fish,
you know, some some legoons like lentils, beans, red meat.
You know, I'm gonna be honest with you. My person
who does a lot of my editing on here does
not like red meat, and it seems to be absent

(06:12):
on my my little outline here, and that makes me angry.
Don't don't make the masculine man angry. We're gonna put
so I'm putting that back. Eat red meat. I'm letna
tell you something. I was a carnivore for a year
and a half and I have never felt better. I mean,
I ate rabbis for every other meal. I mean it was.

(06:34):
It was amazing ground beef. I did eat some chicken
and some turkey, but mainly it was red meat. I mean,
my energy level was amazing on my cholesterol level was amazing,
My my EKGs were amazing, my hormone levels were amazing,
My strength, my physique was everything was absolutely amazing. So

(06:55):
don't be afraid to do that. You know, there are
some studies that you shouldn't do it for you know,
long periods of time. I think you just do it
on how you feel. If you feel good doing it,
just go for it. And if you need some advice
on how to do that and what to eat and
that kind of stuff, you just let me know. So
avoid refined carbohydrates like white bread and sugary drinks. Is

(07:17):
they provide a quick energy spike followed by a significant drop.
We know better than that right at this point in
our life, men, we know we don't we well, we
may do that, but we know we shouldn't fats, particularly
healthy fats are often overlooked but are vital for hormone
production and overall health. Think avocados, think, okay, fish oils, yeap,

(07:45):
omega threes, but also the fats and meat and red meat. Okay,
we've been sold a bill of goods for years that
we shouldn't eat that a malooney and cheese. The only
time that that becomes a real issue is if you're
consuming too many carbohydrates to go with the fat, and
that may cause you to store the fat. But fat

(08:07):
doesn't make you fat. Fat does not necessarily clog up
your arteries or increase your cholesterol. Okay, you do a
little research on that and you'll find out. Don't listen
to your family physician about things like that because they
know nothing about nutrition for the most part. I don't
think it's like they don't teach doctors about nutrition and

(08:27):
they don't teach them about a business, because for the
most part, they suck at both of them. But if
you're sick or the doctor, now, let's talk about micronutrients,
these vitamins and minerals that play crucial roles in various
bodily functions. A balanced diet generally provides all the necessary micronutrients,

(08:52):
but specific needs vary depending on factors like age, activity level,
and overall health. Example, men need more iron due to
higher blood volume and potential blood loss. Good sources of
iron include red meat, number one, spinach, and lentils. Zinc
is crucial for testosterone production and immune function, Oysters, red meat,

(09:18):
nuts and excellent sources. Vitamin D often deficient in many men. Obviously,
the best way to get vitamin D is get your
butt out in the sun, because the sun does more
than just convert to vitamin D. It can increase your
testosterone levels exponentially just thirty minutes in the sun, getting
sun on your chest, in your face. I mean, that's

(09:40):
all it takes, you know, I mean, don't be afraid
of the sun. Don't be afraid to go out there
in the sun. All right. I don't know why suddenly
we're afraid of the sun. You could be like my
one of my dermatologists, and you can go outside and
you can run from shade tea to you know, shade
tree to shade tree, or you can get an umbre
well and take it everywhere you go. Guess what that

(10:03):
person she was so alabaster white that she looked like
a corpse. I'm sorry, and I guarantee you she had
very deficient vitamin D levels and she probably had no
natural testosterone in her body. Oh boy. But also, I
mean there are plenty of foods that have vitamin D.

(10:30):
And also what am I getting at? A supplement? You know,
so you know, get out in the sun. Take your
vitamin D supplement. Five thousand i u's a day is
generally sufficient. You can take up to ten thousand i
u's if need be. Also, the darker your skin, the
less you convert the sunshine. And I'm being very simple

(10:52):
here into vitamin D. So you may think, well, you know,
I've got this great ten because I get very dark,
that you're full of vitamin D. But that may not
be the case, right, So supplement, that's all I'm trying
to get at. That's what I'm saying. So take your
masculine butt out in the sun and then take some
vitamin D two. And let's help here some zinc to

(11:15):
get that test of level moving a little bit more too.
So let's move on to practical meal planning. This isn't
about strict calorie counting or restrictive eating. It's about mindful
choices that fuel your body effectively. Start with a balanced
breakfast incorporating protein, carbohydrates, and healthy fats. This could be

(11:36):
oatmeal with berries and nuts and a ribbi eggs with
a whole wheat toast and avocado, and some ground beef,
Greek yogurt with fruit and granola, and a half a
pound of ham. Go get some brisket. Lunch should be
similarly balanced. Perhaps a salad with grilled chicken or fish. Yeah,

(12:01):
I'm good with that. Lental soup not my favorite, but
you know it's got protein, or a whole wheat sandwich.
I mean, I stay away from anything that says grain.
If it's grain, I'm gonna do my best not to
eat it. I'm not saying that I'm not human, and
I do have it, but I try not to. Right now,
after the holidays, I've been eating too much crap and

(12:22):
I'm suffering. I'm suffering having the gym enough, and that's
probably why I'm angry right now. And I'm motivating myself
to do what I need to do by also trying
to motivate you guys. So considered grilled salmon with roasted vegetables,
chicken stir fry with brown rice, or lean beef with

(12:42):
sweet potatoes and broccoli. It doesn't have to be lean beef.
Let's get that out there right now, all right. I
don't care if it's eighty twenty mix of ground beef
seventy thirty. I mean, you're just gonna you know, if
you make a burger, it's gonna shrink up a lot,
kind of like getting some really cold water, you know
what I mean. Boys, So remember, snacking isn't inherently bad.

(13:04):
It can help prevent over eating at meal times. Choose
healthy snacks. Fruits, Batch was great for snacks. Nuts, absolutely,
Greek yogurt, Yes, they make some really good keto yogurt.
It tastes great and it's got a ton of protein
and no carbs. So I'm gonna tell you what I'm getting.

(13:28):
I'm getting red lighted right now, so I've got to
get out of here. But we're gonna finish this. Like
I said, we're gonna finish this me and you you understand,
and you're gonna listen, and we're gonna get this straight,
and we're gonna be men, and we're gonna go forward.
And be manly, all right. Get on the bandwagon, Get
on the train, all right, Get on a hammer train.

(13:48):
That's what I'm calling it, all right. I will talk
to you soon, and until then, God bless