The 20 Principles of Rogue Health

20 principles of rogue health

A short while ago I wrote a piece that summed up my current anti-aging program. I thought I would do something similar here and in one place articulate the 20 Principles of Rogue Health.

Science-based, non-mainstream principles

These principles are based on my reading of the scientific literature as to what makes for the best practices for men’s health, how to maintain good body composition – low body fat and relatively high muscle mass, and what drives and how to slow the process of aging. Most of these apply equally to women.

Note that mainstream medicine, as well as most health and fitness writing, does not emphasize or sometimes even talk at all about many or most of these principles. That’s why I normally don’t discuss the best way to get abs, or walking for exercise, or lowering cholesterol. Some of these are bunk, others less so of trivial importance. By heeding these principles, I believe you can have much better health than by adhering to mainstream advice.

The 20 Principles of Rogue Health

1. Maintenance of a lean body mass with a relatively low level of body fat is important both for health and for slowing aging. Fat tissue is not neutral, but produces inflammatory cytokines that lead to overall, generalized inflammation, which is bad.

2. While having too much fat is bad, having too little muscle may be worse. This can be seen in the fact that waist circumference is a much more accurate indicator of health than body mass index. Muscle is a highly metabolically active tissue, and contributes to glucose metabolism and insulin sensitivity.

3. We all lose muscle as we age, and most people do nothing about it. Lost muscle, if taken far enough, leads to sarcopenia, frailty, and loss of independent living in old age. Increase and maintenance of muscle mass is one of the most important health interventions around.

4. Insulin sensitivity is important for health and aging. A decrease in insulin sensitivity (an increase in insulin resistance) is often seen in aging, and is the main feature of type 2 diabetes. But it doesn’t have to be this way, and attention to diet and exercise can maintain youthful levels of insulin sensitivity.

5. Weightlifting, also known as strength training or resistance training, is the best form of exercise for staying lean, maintaining and growing muscle, combating the frailty of aging, and maintaining good insulin sensitivity.

6. High intensity interval training (HIT), is a very effective form of exercise and can be used as an adjunct or, for some, a replacement to weightlifting.

7. Aerobic exercise, that is exercises such as running, walking, or the use of cardio machines in the gym, have health benefits, but as such they come in a distant second to weightlifting and HIT. They are very ineffective for fat loss, mainly because they don’t build muscle and may in fact accelerate its loss. Distance running can actually be harmful, leading to joint injuries that sometimes necessitate surgery, and serious heart problems.

8. You can’t outrun a bad diet. Weightlifting and HIT are the only exercises that have been shown to have a material effect on fat loss, but even here, if fat loss is the goal, attention must be paid to diet. It’s extremely easy to eat more than enough calories than you exercise away. “Burning” calories through exercise is close to nonsensical. Hunger always wins.

9. If hunger always wins, then to lose fat one must choose a way of eating that dampens hunger. Low-carbohydrate diets, which forbid or radically lower sugar and refined carbohydrates like flour, are the best for controlling hunger.

10. The cholesterol hypothesis of heart disease is nonsense. Statins have tiny effects on mortality with the potential of large, deleterious side effects.

11. Paleo is a healthy way to eat. Much debate has surrounded this issue, including even what it really is. While I don’t advocate fanaticism regarding paleo eating, the avoidance of vegetable oils (not including olive oil), sugar, and high glycemic carbohydrates like flour can only be a good thing, in my opinion. Saturated fat is good for you.

12. Aging is a multifactorial process, and causes of it are the subjects of immense amounts of research, but much of it seems due to a growth-longevity trade-off. Environmental and genetic influences that cause growth also cause aging. The most likely candidates for these include the hormone IGF-1, and iron. Keeping these under control won’t abolish aging by a long shot, but they are within our control at least to an extent.

13. Calorie restriction (CR) robustly extends lifespan in lab animals, but intermittent fasting gives most or all of the benefits of CR without any of its nasty side effects like constant cold, hunger, and low libido, or long-term effects like frailty and lowered immune function. Intermittent fasting therefore retards aging, and can aid fat loss without decreasing muscle mass.

14. Quit eating all the time. Even if you don’t practice a defined version of intermittent fasting, eating all the time – grazing, snacking – is a destructive lifestyle practice, leading to obesity. Perhaps more importantly, it interferes with the body’s daily rhythms which are so important for health.

15. Aging is characterized by a decline in the process of autophagy, the physiological process used by cells to rid themselves of cellular junk and to recycle it. Hence, aging is also characterized by an increase in cellular waste as well as oxidative stress. Fasting (not eating) strongly up-regulates autophagy, and this is perhaps the main reason for its beneficial effects on health and aging.

16. Hormesis is the process in which a low dose of a toxic compound or stressor elicits a beneficial response from the body, and it is critical to health and anti-aging. Some examples of hormetic stressors include exercise, fasting, phytochemicals such as resveratrol, curcumin and EGCG (from green tea), and even cold showers and solar radiation. Hormetic practices should be incorporated into one’s daily life for long life and health. Be hormetic, not a couch potato.

17. Aging is controlled in part by AMPK, which is a cellular nutrient/energy sensor. Many of the same things that cause hormesis activate AMPK, including those mentioned above, but also coffee, tea, and aspirin.

18. Testosterone is important for men. Although “exceptionally healthy” men may retain youthful testosterone levels into old age, for the majority, testosterone declines. Furthermore, among all men, T levels are lower than what they were a generation ago, causes not fully known at this point. Therefore attention should be paid. Weightlifting and a sound, no junk-food diet can help immensely. Stay lean, as obesity leads to lower testosterone and higher levels of estrogens in men. Beyond that, if more help is necessary, one can consider an aromatase inhibitor or testosterone replacement therapy (TRT).

19. Iron can reasonably be suspected as being a primary cause of aging, as well as the cause of the lower life expectancy and higher heart disease and cancer rates versus women. Iron accumulates with age, since the body has no regulated means of getting rid of it; in women, menstruation serves to keep iron levels low. Every man should know his ferritin (iron) level, and if too high, should take measures to bring it down. And by too high, I don’t mean too high by normal laboratory values, which have absurdly high upper limits. Blood donation and iron chelation are the major means of decreasing iron.

20. Stay active. Drive yourself daily, whether in learning, exercise, or other projects. The obesity epidemic may partly be due to ignorance, but I tend to think it’s mainly due to lack of caring about oneself, or to put it another way, to laziness. As for aging, people just let themselves go, and spend hours in front of the television – the average over-65 person in this country watches nearly 8 hours of TV a day. To stay lean and muscular, to fight aging and disease, requires an active effort. Do nothing and you succumb to entropy and dissolution.

PPS: You can support this site by purchasing through my Supplements Buying Guide for Men. No extra cost to you.


Leave a Comment:

A. says December 30, 2015

Concise, helpful summary of this website’s core values, many of which I am pleased to say I incorporate but a few of which (giving blood) I need to start doing.

Long time lurker – I almost never comment, but read every post. Thank you for the enlightening content in 2015. May 2016 be even better for you.

Tuba says December 30, 2015

I don’t own a TV. Never have owned one. Stopped watching it in ’77, stopped going to movies then, too. Didn’t like the audience behavior. I haven’t watched 40 seconds of TV in the last 40 years. And what glimpses I have seen of HDTV seem harsh and the camera work nauseating. No interest at all. So some 65 year old is watching 16 hours a day to balance us out to 8 each.

    PJ Pires says July 30, 2017

    Definitely you didn’t lose anything. TV = ZombieBox

Big Jim says December 31, 2015

Great summary post. Thanks. Sharing.

chris says December 31, 2015

Great summary and site, thanks. what is your view of high iron foods? I note that some nutrient dense foods I eat in moderation like liver, watercress, seafood etc are high in iron. Do you think these would have much effect on iron levels? Should I avoid them or they’re OK in moderation given the other nutrients they contain? Welcome your view, many thanks.

    P. D. Mangan says December 31, 2015

    Chris, I think it depends on what other interventions you may be using like blood donation or iron chelation. Iron accumulation takes place over the long-term; blood donation and probably IP6 so thoroughly lower iron that it would pretty much swamp any effect of high iron foods. That said, if I had a very high iron level and wasn’t able to lower iron by any reasonable method, I would avoid high iron foods. The iron in plant foods, like the watercress you mentioned, is not very readily absorbed, iron in meat is however.

DaShui says January 3, 2016

I think you should include having a sense of purpose as primary.

    P. D. Mangan says January 4, 2016

    Dashui, I agree that a sense of purpose is very important.

Joshua says January 6, 2016

Fantastic post! A great year-end summary.

    P. D. Mangan says January 6, 2016

    Thanks, Joshua!

Daniel Antinora says January 6, 2016

We pretty much arrived at pretty much the same place after all these years. Although I’m glad I rediscovered you because you’ve definitely clarified a few things for me and led me to new avenues of research.

Even if you don’t practice a defined version of intermittent fasting, eating all the time – grazing, snacking – is a destructive lifestyle practice, leading to obesity. Perhaps more importantly, it interferes with the body’s daily rhythms which are so important for health.

I like the way J. Stanton at Gnolls phrases it: grazing is for prey and we should eat like predators.

Statins can cause heart disease - Rogue Health and Fitness says January 10, 2016

[…] lifesaving drugs these are; these comments also often come from doctors. (This happened again with 20 Principles of Rogue Health, specifically item number […]

RB says January 12, 2016

Great post, thanks for sharing.

> And by too high, I don’t mean too high by normal laboratory values, which have absurdly high upper limits.

What iron values define your acceptable range?


    P. D. Mangan says January 12, 2016

    Hi RB, I’ve written a fair amount about iron. This post has my thoughts on ferritin (iron) ranges that are healthy:

    In short, values of 50 to 70 may be optimal for men. In contrast, lab normal ranges usually state that up to 300 are acceptable – and they are not, not if you want to avoid disease, anyway.

      RB says January 30, 2016


      Thanks for taking the time to share these details, much appreciated.


Deutschman says January 19, 2016

Maybe this should be fixed at the top of the site such as “My books” etc? Or perhaps be included under “About rogue health”?

    P. D. Mangan says January 19, 2016

    Thanks, I already put it at the top of the “About” page.

How to get healthier and live longer by ignoring mainstream advice - Rogue Health and Fitness says April 5, 2016

[…] is my health program at the most basic level. (Also see 20 Principles of Rogue Health.) There are other things you can do for optimal health, such as strategic supplements, cold […]

Nathan says May 24, 2016

Great comprehensive list of guiding principles. I’ve been schooling myself on nutrition, etc. for the last several years, ending in the paleo, lower carb camp with IF. I’m glad I stumbled upon your site here as it looks like a great source of good info to reinforce what I know, and expand my knowledge further. Kudos.

    P. D. Mangan says May 24, 2016

    Thanks, Nathan.

Corpore Sano – waka waka waka says January 25, 2017

[…] who used to read his now-defunct blog will know, already has the mens sana part covered), here is a list of 20 principles for good health and […]

Podge says February 4, 2017

I am a Navy veteran and find this multi-dimensional approach accurate and completely executable. I look forward to sharing success [email protected]

Weekly Roundup #53 - Charles Sledge says March 24, 2017

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Ralph White says May 22, 2017

Love your articles.
I’m 64-going on 65 and can really relate.

A couple of questions.
1) are you on Metformin?
2) do you have a Facebook page?

I’m going g to purchase your Iron book today. Much needed.

Thanks for the great writings!

Ralph White

    P. D. Mangan says May 22, 2017

    Hi Ralph, thanks very much! I’m not on metformin, but I do take a low dose of berberine, which is very similar in effect. Low dose for me is one 500 mg capsule a day. I don’t have a FB page I’m afraid, but I’m on Twitter.

j.hayes says December 27, 2017

thank you

Dennis Fink says April 22, 2018

Just finished your 2017 supplement book Dennis! Great info! I highly recommend Dennis’ book, even though I haven’t had any meat/dairy for a very long time but his supplement info is superb!

    P. D. Mangan says April 22, 2018

    Thanks, Dennis!

Raveen Bhojwani says May 22, 2018

Wonderful post. I have tried IF for 16 hours but weight loss has stalled . I’m trying a 24 hour fast and then will push to a 48 hour fast and adding weight training . thanks again for your wonderful site .

John Slack says June 28, 2018

Hi, I’ve read a few of your articles and absolutely love the content. Much of it aligns with what I’ve read elsewhere and there’s a decent amount of new information that makes a lot of sense. There is something I’d like to ask you about though: Have you considered slow-twitch muscle fiber vs fast twitch for longevity/healthspan?

This paper ( addresses the question “Do fast twitch or slow twitch muscles produce more ROS?”. Bottom line is that type I (slow twitch) produce far fewer reactive oxidative species compared to type-II. Another article backs up these results by showing that 20 minutes of medium intensity exercise increases oxidative stress half as much as 1 minute of high intensity exercise. Another bit of evidence I’ve found so far is that peroxisome proliferator-activated receptor gamma coactivator 1-alpha protects slow twitch muscle from various sources of atrophy. Fast Twitch fibers do not get this protection and are therefore first to atrophy. This means the body prioritizes slow-twitch muscle to preserve – implying that it’s less stressful for the body to discard larger muscles.

Now, people have different goals – someone wanting to perform in world-class athletic competitions would/should train differently than someone whose sole goal is longevity/health. But I’d love to hear your perspective – especially given that you’ve written about HIIT in the past. If there is a logical hole in these arguments, I’d also love to hear that. Just want to get down to the truth of what’s optimal for health!

Thanks a lot!

    P. D. Mangan says June 28, 2018

    Hi John. The production of ROS in exercise is essential to its health-promoting effects. Exercise is a form of hormesis, in which a low dose of a toxin or stress results in improved health. The abstract to that article pints to this when it says, “Furthermore, numerous products associated with oxidant-modulated genes have been identified and include antioxidant enzymes, stress proteins, and mitochondrial electron transport proteins.”

    Oxidative stress is really something else, namely a longer-term imbalance such that ROS create continual damage. This can be a result of a lack of exercise (among other things), resulting in a low level of critical antioxidant enzymes.

    When you write, “20 minutes of medium intensity exercise increases oxidative stress half as much as 1 minute of high intensity exercise”, that shows that high-intensity exercise is just that much more effective; generation of ROS leads to health improvements. Related, exogenous antioxidants like vitamins C and E prevent the health-promoting effects of exercise.

Kevin Haley says July 2, 2018

New to the site, read 3 of your books (Best supplements for men, Stop aging, and, Dumping iron), great information look forward to reading the rest. Ferriton 298, Cholesterol, 237, Vitamin D 30. Have some work to do.

Rick Weldner says July 4, 2018

Jason Rosander pointed me in your direction a while back. I’ve been on the wellness train for many years, but it was missing a few cars until January 2016 when I dealt with a guy issue. Anyway, your literature and outlook are amazing to me. I spread the wellness message as far and wide as possible, often referring folks to you, Jay, and others. I also practice all the preaching I do. Thanks for doing what you do.

    P. D. Mangan says July 5, 2018

    Appreciate hearing that, Rick. Please send more people my way!

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