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7 Things Every Man Should Add to His Daily Routine

by: HumanN

What’s the secret to having a great life?

Everyone you ask will have a different opinion—unless it’s near a holiday (like Father’s Day) and you’re a father.

Thoughts turn to the moment you became a father, playing catch wherever you could find room, your daughter’s off-beat twirling on a stage, pushing swings, first days of school and graduations.

Perhaps in the background, there’s a thought lingering about how to stay healthy and keep the memories growing.

Focusing on diet and exercise is your best course of action, of course. It always is and it’s for good reason. But below are 7 additional things to help men round out their health-supporting arsenal and add to their daily routine. 

1. Protein

Regardless of your age, getting enough protein every day is vital to your health. It’s especially important once you reach 40 because your protein needs double. You know protein helps maintain muscle, but it also impacts:

  • Bone health
  • Hair
  • Energy
  • Hormones
  • Immune health

You can get all your protein needs from the foods you eat. But if you want a quick way to boost your protein levels, then a protein powder is perfect—especially after a workout when your muscles need to recover quickly.

But after a workout isn’t the only time your body needs protein. It’s during these in-between times that you need to be mindful of your protein intake. If you’re not periodically eating protein, your body may start taking it from places (like your muscles) to use it for your body’s other duties listed above.

This is especially troublesome at night when you’re going anywhere from 5-9 hours without protein.

A protein powder with multiple types of protein is perfect in these situations.

Whey absorbs the quickest out of all proteins. Calcium casein is absorbed slower and can cover the middle hours. Micellar protein takes the longest to absorb and can take care of hours 5-7. Protein40 contains all 3 types of theses proteins to keep you covered for 7 hours.

If you opt for plant-based proteins instead of animal-based, make sure it’s a complete protein supplement. Most plant sources are missing key amino acids, but they can be combined with others to create a complete protein.

How much protein do you need?

You need between 1.4 and 1.6 grams of protein per kilogram of body weight. At 160 pounds (72.73 kg), that’s a minimum of 101 grams over the course of a day.

Little known fact about protein

In order to help it synthesize properly, you need some carbs or sugar. Without either of these, the protein you’re taking in will be less effective.

2) Probiotics

Probiotics are the hottest trend in health right now. And for good reason. They support nearly every single system in your body.

  • Immune system
  • Gut health
  • Mental health
  • Heart health
  • Skin health
  • …and more.

The best way to get probiotics is to eat fermented vegetables, kimchi, natto, kefir, and tempeh. Yogurt is missing from this list because the probiotics in conventional yogurt are mostly destroyed during pasteurization.

These foods often have a strong taste, so probiotic supplements are a better choice for most people.

When looking for a high quality supplement, the most important aspect is survivability. In order to be of use, probiotics have to make it through your stomach to your small  intestine—alive.

Spore-forming probiotics are uniquely equipped to survive stomach acid and bile. The probiotic is enclosed in a spore (essentially, it’s a layer of armor). This allows probiotics like bacillus coagulans to make it to your small intestine where they can support your health.

Nutrient Foundation includes 1 billion CFU of bacillus coagulans so you can support your gut and digestive health without thinking about it.

Little known fact about probiotics

Probiotics aid nutrient absorption, so they pair perfectly with a high quality protein powder.

3) Saw Palmetto, Lycopene & Selenium

Once a man gets to be 50, certain areas of health start becoming more important—especially prostate health.

Saw palmetto can help maintain prostate health, but you’re unlikely to eat saw palmetto berries on a regular basis, so you have to rely on a supplement.

Unfortunately, multiple studies have shown that saw palmetto is not very effective on its own. However, it’s another story when saw palmetto is taken in conjunction with lycopene and selenium.

Unlike saw palmetto, lycopene and selenium can easily be found in food sources. The best source of lycopene, far and away, is tomatoes. Nothing else even comes close.

Selenium has a lot of different options you can turn to:

  • Brazil nuts
  • Oysters
  • Meat
  • Fish

Since selenium is in just about everything, lycopene and saw palmetto should be the focus of your dietary efforts (or look for in high quality supplements).

Little known fact about lycopene

Lycopene’s absorption can be increased by cooking tomatoes and eating it with a fat. An easy way to achieve this is by making tomato soup with some olive oil.

4) Dietary Nitrates

Considering your heart is one of the top areas of health you should be supporting, there’s never a bad time to help yourself get more of dietary nitrates. Plus, as you age, it becomes increasingly important.

Nitric oxide (N-O) supports the health of your body’s heart—literally and figuratively.

It can help support:

  • Blood pressure health
  • Circulation
  • Energy and stamina
  • Healthy arterial function
  • Exercise endurance

In other words, Nitric Oxide can help you keep up with your kids whether they’re 5 or 45.

Many of these benefits can be attributed to N-O’s ability to relax your blood vessels and allow them to deliver more oxygen.

Beets and dark leafy greens should be your go-to sources to get the dietary nitrates you need to help your body produce nitric oxide.

Unfortunately, you’d need to eat roughly 10 cups of dark greens a day to get enough dietary nitrates.

You could need far more than that depending on the source of your dietary nitrates though. A survey on lettuce and spinach discovered significant differences in dietary nitrate based on season, where it was grown, weather, and even if they were grown indoors or out.

Since Nitric Oxide is so important, it was imperative we go above and beyond—to the power of N, so to speak.

We created 3 of the highest quality N-O generating products on the market to help your body activate Nitric Oxide production. They all use the best beets in the U.S. as a base to help you benefit from Nitric Oxide.

Little known fact about dietary nitrates

Nitrates are metabolized into Nitric Oxide by oral nitrate-reducing bacteria.

5) B Complex

B Complex includes 8 different B vitamins.

  • B1 (Thiamine)
  • B2 (Riboflavin)
  • B3 (Niacin)
  • B5 (Pantothenic Acid)
  • B6 (Pyridoxine)
  • B7 (Biotin)
  • B9 (Folate)
  • B12 (Cobalamin)

Each B vitamin has its own benefits, but taking all 8 of them at the same time is far easier than trying to track down all of them.

A placebo-controlled, double blind study revealed B complex can support a healthy mood and energy.

Most people can get their daily value of B vitamins from the food they eat every day, but some populations are at a higher risk of deficiency. Namely, vegetarians, vegans, people over 50, and digestive disorders.

Little known fact about Vitamin B Complex

It was originally thought to be a single nutrient. It was later discovered that vitamin B contains 8 different vitamins with their own individual functions.

6) Turmeric (Curcumin)

Turmeric gains more notoriety by the day, it seems—but not without good reason. Turmeric is one of the best antioxidants in the plant kingdom, so it can help fight free radicals, support a healthy inflammatory response, and help with post workout inflammation (AKA help with the soreness you feel the next day).

There’s only one problem with the bright yellow spice found in curry—and it’s the active constituent in turmeric. Curcumin is responsible for nearly all of turmeric’s benefits, but it’s absorbed at an incredibly low rate.

In other words, there’s not really enough in turmeric to do you any good.

You need a premium quality curcumin to obtain turmeric’s benefits—just be mindful of the curcumin you choose.

Many curcumin supplements still have the poor absorption rates of turmeric. Our Turmeric-Curcumin provides 400 mg of the most bioavailable form of curcumin—tetrahydrocurcuminoid.

This is the form your body converts curcumin to in order to use it, making Turmeric-Curcumin a highly bioavailable, concentrated version of curcumin.

Little known fact about curcumin

You don’t need black pepper extract to increase curcumin’s bioavailability. Taking the form used in your body (THC) or even a liposomal form can help your body absorb more of it.

7) Vitamins D3 and K2

Once known as the “forgotten vitamins”, D3 and K2 are starting to get a lot more recognition for the impact they have on your health—both individually and together.

Despite the increased publicity, as much as 40% of Americans may still be vitamin D3 deficient.

Aside from being able to support heart health (one of the biggest issues men face), studies have shown vitamin D has a direct relationship with testosterone.

Vitamin K2 acts as an usher to direct calcium to your bones, helping to support arterial health. Vitamin D, meanwhile, helps the body absorb calcium, so these two “forgotten vitamins” both support bone health.

But they also work better together.

A study using 5 separate groups of rats (control, vitamin D3, vitamin K2, calcium, and a group with all of them) showed that when calcium, D3, and K2 were used together, they supported bone health better than when they were all apart.

Little known fact about vitamin D3

Cholesterol present in your skin is required to convert the sun’s rays to vitamin D3.

And a few more…

The supplements and foods above are the best for men—and they’re the ones you’re unlikely to get enough of from diet alone.

But there are a few more you’ll definitely want to keep an eye on, just in case.

A high quality multivitamin should almost always be in your cabinet. If you’re particularly amazing at getting all of your nutrients every day, it may not be as much of a necessity.

However, it is one bottle you should absolutely take with you when you travel since your focus will be less on getting the nutrients you need from your diet and more on what food tastes the best. Bonus points for a multivitamin that has probiotics and digestive enzymes so you can keep your digestive system working for you while you’re out.

You should also be taking a high quality omega-3 if you’re not eating fish at least three times a week.

But more important than anything else, make sure you’re getting enough sleep. Your day doesn’t start when you wake up, it starts when you go to bed.

A good night’s sleep will help give you the energy you need to keep up with the kids and the patience to enjoy all of the time you spend with them.

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