Ditch aerobics & lift
Ditch processed food.
Stop excess iron.
That’s my health message that the world isn’t ready for.
— P. D. Mangan (@Mangan150) March 30, 2016
Mainstream health advice gets so much wrong, it’s not funny. Both doctors and popular health writers advise some things that are far from optimal, like aerobic exercise, and plenty that’s even harmful, like advising overweight diabetics to eat carbs.
If you follow their advice, your odds of ending up sick, fat, and dead before your time are good. Here’s what I recommend doing instead.
If you follow these steps, your odds of living a long life in good health with lots of energy are much better. Not only that, but your odds of being a fine physical specimen, attractive to the opposite sex, are also way better.
Aerobic exercise is sub-optimal. It does nothing to combat muscle loss with age, much less build muscle, and can lead to over-use injuries. Despite what people will tell you, it’s highly ineffective for fat loss.
Muscle is independently associated with better health and longer life. The reason has to do with insulin resistance: muscle is a highly metabolically active tissue, and the more you have of it, the better your metabolic health.
Fat is independently associated with worse health. Fat is not a neutral, passive storage system, but emits inflammatory cytokines that mess up metabolism, shorten life, and cause disease.
Aerobic exercise won’t help you build muscle or lose fat. Strength training will.
The processed food environment wreaks havoc on health and waistlines, as can be seen in ever-rising obesity rates. Death rates from obesity-related conditions, such as heart disease, diabetes, stroke, and Alzheimer’s, actually increased in 2015 compared to just the previous year.
Meanwhile, you have groups like the American Diabetes Association telling people they “don’t have to feel deprived”. Nope, just keep eating that garbage.
I eat a fairly low-carb version of this diet, but that isn’t strictly necessary. What is necessary is to cut out the pasta, the donuts, the bagels, the soft drinks and candy, the caffeinated milkshakes at Starbucks, the pizza pockets, and all the rest of the obesity-making crap that passes for food.
If you follow the above two prescriptions, you have a far better chance of making it healthy and alive into old age. You stand an even better chance if you add intermittent fasting to your routine.
Intermittent fasting can be thought of as a better, easier version of calorie restriction, the most potent life-extension process known.
If used for weight loss, it’s the simplest, easiest form of dieting. No need to anguish over meal planning and timing.
In intermittent fasting, you need not go over board. A few sessions a week of 16-hour fasts can give great benefits. It improves insulin sensitivity and increases autophagy, the cellular self-cleansing process that extends lifespan.
I’ve written extensively about this topic both on this site and in my new book. Suffice it here to say that excess body stores of iron not only cause disease such as cancer, heart disease, and Alzheimer’s, but that no one in mainstream health is going to tell you this. Not your doctor: he’s too busy prescribing you a statin, one that will alter your life, and not in a good way.
Body iron stores are fortunately rather easily controlled, and fixing excess iron or preventing its rise should be on the health program of every man. (Every woman too, though on average women have much less of a problem with excess iron.
This 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 showers, and so on.
Most of this is far from mainstream advice, or your doctor’s advice.