Top 6 Healthy High-Protein Foods

Soft-Boiled Eggs

People argue about carbs and fat and most everything in between. However, almost everyone agrees that protein is important and it has numerous benefits, including increasing strength and muscle mass, and of course, helping you lose weight.

In this article we’ll be looking at six delicious high-protein foods that are super-healthy, including one that’s part of a highly controversial assertion that’s been all over the internet that I just want to clarify.

1. Oats

I wanted to start with something that was a little unexpected, because I feel like oats are so underappreciated. They’re among the healthiest greens on the planet. They’re loaded with healthy fiber, magnesium, thiamin (or vitamin b1), and several other nutrients. The protein content in oats makes up 15% of the total calories, so 1/2 a cup contains 13 grams with 303 calories.

Oats are also naturally gluten free for those avoiding gluten. However, there’s always the chance that they could be cross contaminated with gluten from sharing the processing and packaging line with gluten containing cereals. If that’s a concern, you can purchase gluten-free oats that have been packaged separately.

2. Tuna

Although tuna is very high in omega-3 fats, it’s actually low in total fat when compared to its protein – so what we’re left with is mostly just protein. The protein content of tuna canned in water makes up 94% of its calories, so one cup contains 39 grams of protein with only 179 calories.

Now all other fish varieties are also high in protein and low in fat, and they also tend to be rich in other nutrients, too – particularly salmon.

3. Eggs

Whole eggs are among the healthiest and most nutritious foods available. They’re rich in vitamins and minerals, healthy fats, and other nutrients that most people don’t get enough of. One large egg contains approximately 6 grams of protein and about 80 calories.

Now the vast majority of that protein comes from the egg whites, and all the other nutrients are in egg yolk.

4. Lentils

Lentils are among the world’s best sources of plant-based protein, and are an excellent source of protein for vegetarians and vegans. They’re also high in fiber, magnesium, potassium, iron, folate, and various other important nutrients.

One cup (or 198 grams) of boiled lentils contains 18 grams of protein, with 230 calories. There are other high-protein legumes as well, including soy beans, chickpeas, and kidney beans.

5. Lean Beef

Beef is very high in protein and is rich in highly bioavailable iron, vitamin b12, and many other important nutrients. A three ounce (or 85 grams) serving of cooked beef with 10 percent fat contains approximately 22 grams of protein and 184 calories.

Now beef and it’s protein content have been involved in a very controversial meme, which brings me to the final high protein food.

6. Broccoli

Broccoli is an incredibly healthy, super-nutritious vegetable. Calorie-for-calorie it contains a lot of protein compared to other vegetables, which is why I thought to include it in this list. In fact, one cup of chopped broccoli contains about 3 grams of protein.

I also wanted to clear up some misinformation that is often shared by vegan advocates, which states that broccoli is a better source of protein than red meat. Now firstly, those numbers are not quite right – they’re actually both about 9 grams of protein per 100 calories. Secondly, it compares per calorie rather than per gram, which is super misleading because meat is very high in calories, whereas broccoli is very low in calories… it’s a green vegetable after all.

So 100 calories of meat is a very tiny portion – around 50 grams or less – compared to 100 calories of broccoli, which is several whole full cups. This claim also lacks context, which is just so important in nutrition. So let’s give it some context – the average 80 kilo person should eat at minimum 60 grams of protein per day based on dietary references. Now assuming that person has already had 30 grams that day, and they needed 30 grams of protein from either beef or broccoli at dinner, you could either eat 130 grams of beef which is about 0.3 pounds (a very modest portion if you think about a restaurant which typically might serve at least 200 or 250 grams), or you could eat 980 grams (or 2.1 pounds) of broccoli, which is about 10 full cups.

So it’s not only about which scenario you prefer, but also about which scenario is actually possible to do in one sitting. I’ve said it many times before in other articles, context is just so important when we’re talking about nutrition.

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Manly Mixed Drinks: The Top 5 Masculine Cocktails For Men

There are a lot of guys who pretty much avoid mixed drinks.

When going out these days, the top choices seem to be beer, wine, or hard liquor.

Cocktails get a bad rap for being “froo froo”, or sissyfied pink-colored drinks for chicks – and definitely not something any self-respecting macho type would be seen holding.

However, that image is unfair, and things didn’t used to be this way. Once upon a time, cocktails were the go-to drinks of choice for men. They were manly by default.

So what caused this tarnished image?

What is a Cocktail?

According to the dictionary, a cocktail is defined as being a beverage containing some form of alcohol and at least one other ingredient.

Where the term ‘cocktail’ comes from is uncertain. One of the earliest mentions of the word was seen in London newspapers in the late 1700’s.

But according to the Oxford English Dictionary, this term was originally used by Americans in the early 1800’s. Either way, the first official definition of the word as being an alcoholic drink was published in 1806.

The word ‘cocktail’ was originally a term used for non-thoroughbred horses, whose tails were docked. It was later used as a disparaging term for individuals who had risen above their societal class without having come from a distinguished family. Today, the term nouveau riche is often used in a similar way.

Because the drink was mixed with other ingredients, the term ‘cocktail’ became popular because the alcohol was diluted, not pure – just like the horses. Back then there were just ten different drink recipes that fell under the cocktail category.

The term began to change by the late 1800’s, however. Cocktails were commonly referred to as either an Old Fashioned or a Highball. One was made the old fashioned way, with sugar, water, and bitters, and the other was the newer way, with just the liquor and a mixer.

During the prohibition period, cocktails became even more popular. But by the 1970’s, their popularity began to diminish. However, in the 2000’s, there’s been a cocktail resurgence, both the classic masculine cocktails and the newer, colorful fruity drinks.

Here is a list of our top 5 favorite manly cocktails.

1. Old Fashioned

Old Fashioned Cocktail

The Old Fashioned makes the top of the list for a good reason. It’s basically synonymous with the original meaning of the term cocktail, and this beverage is actually one of my go-to drinks.


  • 2 oz bourbon or rye whiskey
  • Splash of water or tonic
  • 1 sugar cube
  • 3 dashes Angostura Bitters
  • Slice of lemon or orange peel for garnish

It’s a really cool looking beverage. For an additional kick, add in a peach or cherry flavored bitter.

2. Martini


There’s no way this list would be complete without this classy, yet manly cocktail.

Celebrities, the rich, the powerful, and high society types have all been associated with the Martini. This includes the likes of Dean Martin, Humphrey Bogart, George Burns, Earnest Hemmingway, and Johnny Carson. And who could forget James Bond’s favorite drink, a “martini, shaken, not stirred”?


  • 2 oz gin
  • 1 oz dry vermouth
  • Garnish with lemon twist or an olive

The original recipe is:

  • 4 oz gin
  • 1 oz dry vermouth

These are the ingredients for a basic martini, although there are other variations, including:

  • Dry martini: Add only a splash of dry vermouth.
  • Rinse martini: Before adding the gin, rinse the inside of the glass with dry vermouth and empty.
  • Extra dry martini: Just three drops of vermouth.
  • Dirty martini: Add olive and mix with a splash of olive juice.
  • Perfected martini: Rinse with dry and sweet vermouth.
  • Smokey martini: Replace vermouth with scotch.
  • Naked martini: Uses a chilled glass and ingredients rather than ice.

3. Whiskey Sour

Whiskey Sour

A very simple cocktail that uses only three ingredients, the Whiskey Sour is nevertheless a delicious crowd-pleaser.


  • 2 oz whiskey
  • 1 tsp sugar or ½ oz simple syrup
  • 1 oz fresh lemon juice

For an interesting extra twist, mix in an egg white before adding all ingredients into a shaker over ice.Shake well for 20 seconds and serve.

4. Manhattan

Manhattan Cocktail

As the name suggests, this cocktail is believed by many to have had its start at New York’s Manhattan Club in the 1800’s. Another version attributes the drink to a bartender working in Manhattan in the 1860’s. Either way, this cocktail kicks ass.


  • 2 oz rye whiskey
  • 1 oz sweet vermouth
  • 5 drops Angostura Bitters

Add the ingredients into a mixing glass with ice. Stir, strain, pour, and enjoy.

Some insane individuals will attempt to make a dry Manhattan. Do not dare do this. Just don’t do it.

If you must, you can add half sweet vermouth and half dry vermouth. And for more of a fun twist, throw in a maraschino cherry.

5. Gibson

Gibson Cocktail

The earliest known record of this simple martini-like cocktail is from 1908. It’s basically a martini served with a cocktail onion instead of an olive or lemon twist. Not surprisingly, the Gibson is served in a martini glass.


  • 2.5 oz gin
  • 1/2 oz dry vermouth
  • Cocktail onion for garnish

Add the ingredients over ice, stir, and strain into a glass, and add a cocktail onion. Even though it is typically made with gin, you might try making one with vodka for a different approach.

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Is Penis Enlargement Possible?

Let’s talk about penis enlargement, or (to put it bluntly) how to make your dick bigger. I’m going to cover what’s true and what’s just wishful thinking about male enhancement products and techniques, and what is deceptive marketing designed to bilk you out of your credit card digits.

I’ve read a huge number of scientific studies. I’ve interviewed Urologists. I’ve spent time on dozens of Reddit groups, and online communities devoted to Jelqing and penis enlargement. I’ve gone ahead and purchased about a dozen penis enlargement products, such as the Bathmate and VigRX Plus. And I have also conducted my own study by surveying a group of more than a thousand men about their experiences and results with penis enlargement techniques, devices and pills.

And I’m going to share everything I learned right here.

Jelqing is a term used for a technique of stretching your penis. The basic Jelqing technique is to make a circle with your fingers around the base of your penis and then stroke towards the head without going over the head itself. That’s important, because you could easily injure yourself if you pass over the head of the penis with force.

Some techniques involve closing a circle around the base with one hand using the other hand to stroke and stretch towards the head. Some are the opposite. Some guides tell you have to be semi-erect first, but not fully erect. And there are about a thousand variations on these basic strokes.

Before I get into that, let’s get to the question at hand (so to speak): does Jelqing actually work? Well, its complicated (sorry). Here’s everything I’ve learned and I’ll let you decide.

First, I bought a bunch of these programs and they’re are all largely the same.

Second, I had a conversation with the owner of one of the most popular penis enlargement guides on the internet. And this guy is a multi, multi-millionaire from selling penis enlargement stuff. And one of the impressive things about his particular program are the testimonials, and there are lots of them. And a bunch of videos for men who used the program and got great results. These videos are pretty heartfelt, and they’re pretty convincing.

So I asked him point blank: “Are these guys real or did you script these?” Now, obviously I shouldn’t tell you what he said because it was confidential, but it led me to believe that a lot of the “true stories” and before-and-after pictures that you’ve seen all over the internet are most likely manufactured.

Male Enhancement

Third, urologists, will tell you the penis enlargement is bullshit – except recently a few doctors have gotten into the game, too. There is money to be made and there are therapies like the P-shot, ultrasonic treatments, and stretching devices. They’re being sold as penis enlargement by doctors. But if you ask those doctors point blank they will have to tell you the truth: these treatments do not make your dick bigger.

They’re useful treatments for Peyronie’s disease, which is a curvature of the penis, or for erectile dysfunction. They may increase blood flow which can give you a harder erection (which is great by the way). And that means that you haven’t actually grown, but rather your penis is just as big as it can get, because its fuller instead of partially empty when erect.

Now, if you’re 25 you already get rock hard erections, and these treatments are going to do nothing for you. But if you’re 65 and you want a little more pressure in the hose, these treatments do work – but honestly, so will Viagara or Cialis.

Anyway, let’s go over my own study where thousands of men told me about their experiences and their results with Jelqing. So a majority said no, they didn’t get results, which is what I expected. But here’s where things get weird. A small percentage of them said that they did grow.

Now the bad news is, the vast majority of these guys said it was only by about half an inch. I think what most likely is happening is that they were stretching the suspensory ligament, so the penis isn’t actually growing, but is getting pulled out of the body more. The consequences of this is a lowering of the angle of erection, which may or may not be a good trade off since a higher angle of erection is more correlated with pleasure for women during intercourse than size is.

But, most of the men said that their flaccid length did improve. If you’re a grower but not a shower, as they say, and your issue is locker room embarrassment in front of the other guys when you’re limp, Jelqing might be the thing for you. And I will tell you that as a guy who’s not that big, and who is a grower and not a shower, when I was younger my dick size did make me crazy insecure. And it was incredibly emasculating and embarrassing to have a small dick in the locker room. And while I’ve gotten over that and so should you, I totally get it if an increase in flacid length is important to you. From everything that I’ve researched Jelqing is gonna work for that so that is good news.

Okay, so this last bit is interesting, because that leaves the less than 1% of outliers who told me that after Jelqing or using stretching devices they actually grew significantly, by more than an inch. Wishful thinking? Lying? Did it work? Well I can’t know for sure.

Science says no. And personally I come down on the side of it being BS. After years of counseling men on highly emotional issues, I can tell you humans have an unbelievable ability for self-deception. So if you’re desperate to grow your dick, here’s another thing that is worth considering. As I said, I purchased a bunch of these programs that advertise online. I had a research assistant go through them, pull out all the BS, the filler, and the case studies, and condense it down to just the techniques that they all agree on.

Penis Enlargement and Male Enhancement

One of the things that really struck me was how much time and effort this shit takes. Some of the programs say as little as 20 minutes a day, but then you get the program and it includes 40 minutes of warm ups prior, and then 20 minutes of Jelqing, and then 10 more minutes of stuff you must do afterwards.

There are big warnings: don’t skip the warm up or you could injure yourself. The part about injury at least, is true. Several Urologists have told me that they often see men who have injured their penis’s from Jelqing. But the point is, maybe so few men get good results because so few men can take that time out of their lives. Maybe, this stuff works. It’s only retired guys or guys living on welfare who live alone that can spend their days stretching their dick for months, and then you know they’re the only ones that got the results and that’s why it’s a small percentage.

Maybe. My personal opinion is that the reason that these programs tell you that you have to do all this stuff for such long periods of time is simply that they know that most men won’t stick with it. They add complexities, like you have to be 65% erect or it won’t work. If you get more erect you have to stop, and wait until you calm down. Or if you don’t get erect enough, you have to stop and get yourself a little more aroused.

So this shit can be difficult. And then they know that most men won’t ask for a refund even though they didn’t get results, if they believe that it was their fault because they didn’t follow the program. So they make it intentionally near impossible for most men to follow. That might sound cynical but I know a lot about these guys and how they market their products, and I have a good reason to be cynical.

But if you’re still determined to try out some of those enlargement programs, stretching devices, weights, and all that stuff, I can’t tell you with 100% certainty that it won’t work for you. But my honest assessment is that it won’t, and that the hours you spent on this are something you will regret when you’re 85 and looking back on how you spent your days. And also these efforts will actually underscore your own sense of inferiority and inadequacy in your own subconscious mind. So I hope you make a better choice.

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12 Things Women Love to See Men Wearing

Today I want to go over the 12 things men wear that women love. The reason why I want to do this is because I see a lot of articles out there talking about men’s fashion and what it is that women really love and find attractive.

So as a woman, I thought “why not get it straight from the source?” So I posed the question to all my girlfriends and asked them “what is it that men wear that we just find so damned attractive?” We came up with this list of 12 items. Let’s get into it.

1. Tailored Suit

Men's Tailored Suit

Number one on the list (and this is the sexiest item that we thought a man could possibly wear), and that is a nice fitting suit. So this is basically like lingerie is for women. We’ll see a guy in a beautifully tailored suit it’s just so sexy!

That’s actually how I met my fiance. He caught my attention with this impeccably tailored charcoal suit. The moment I saw it, I was like “wow, who is that man? I need to know him!”, and then I stalked him (but that’s beside the point).

Do NOT wear an ill-fitting suit – that is just an immediate turn-off.

2. T-Shirt

Dark Wash Jeans

The next item that every woman loves on a man (and this is regardless of your age or body type) is a nice fitting t-shirt. Sometimes just the simplest of items is what we really become attracted to So wear a nice thing t-shirt, and I promise you women will love it.

3. Dark Wash Jeans

Dark Wash Jeans

Along with that nice fitting t-shirt, I want to see you (as well as actually all my girlfriends) in a nice, dark wash pair of jeans. Mmm, mmm!

I love a man and a t-shirt and some well fitting, dark jeans. So sexy. That’s all you need.

4. Sport Coat

Sport Coat

And the fourth thing that women love on a man is a great fitting sport coat. So for those times when a suit is just way too overboard, a sport coat really does a trick.

5. Casual Jacket

Casual Jacket

At number five on the list, every guy needs a nice, casual jacket. Stick with a good leather jacket, either in black or a chocolate brown, or go with a wool or cotton bomber jacket, or Harrington jacket.

6. White Dress Shirt

White Dress Shirt

Number six on the list is a nice, crisp white dress shirt. Women just love a really nice white dress shirt on you, and you can always roll up the sleeves. It’s so sexy, but simple.

7. Crew Neck Sweater

Crew Neck Sweater

Number seven on the list is a crewneck sweater. I really like camel gray or charcoal. Just pair that with a nice dark wash pair of jeans. It’s just a nice, really masculine, and casual (but still put together) look.

8. V-Neck Sweater

V-Neck Sweater

And while we’re on the topic of sweaters, the next one is a more dressed up version of the whole sweater look, and that is a v-neck sweater. A v-neck sweater should always be worn with a collared shirt, and never t-shirts because it just looks really cheesy. A well-dressed gentleman would never wear a t-shirt with a v-neck sweater. If you do want to wear a t-shirt with the sweater, go with the crew neck.

9. Dress Shoes

Dress Shoes

…And 10. Lace-Up Boots

Lace Up Boots

So number nine and ten are kind of related, so I grouped them together. Number nine is a nice lace-up dress shoe, and number ten is a casual lace-up boot. A dress shoe is (I mean duh) it’s a classic, beautiful piece that women love. And with a casual lace-up boot, well… there’s just something so rugged and masculine about a man in a lace-up boot.

11. Dress Watch

Dress Watch

Number eleven on the list is a nice dress watch. a woman uses this as an indicator that you’re probably going to be more mature and the other aspects of your life will also be more put together.

12. Tie Clip

Dress Watch

And the last one on the list is admittedly a little bit of a weird one, but all of the women that I talked to said that this was the item that they found really attractive but couldn’t pinpoint why exactly. Because I do this for a living, I knew exactly what they were thinking… and that is the tie clip.

Yes, this little piece of metal really makes a huge difference when you have it with your suit or with a leather jacket. It’s these little details that really makes an outfit looks absolutely incredible.

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3 Fitness Apps to Help Keep You in Shape

Health is wealth. This proverb is pretty old and true. However, more and more people are health conscious these days and taking it very seriously now.

If you are fit and healthy, you can do anything in the world. The new way of tracking fitness and health is by using mobile apps. These apps are well designed
and have several features, which facilitates tracking fitness.

There are thousands of apps claiming to be the best, so you might be wondering which one to choose. We have narrowed the list down to our favorite three apps for you and described their features below.

1. Jefit

Jefit boasts of over 7 million registered users. It has over the top features that have helped it to increase its user base greatly.

It has excellent analytics, which helps you to track every fitness activity. One of its major features is the Curated Fitness Tracker, which you can customize for yourself.

This app also has well-crafted workout HD videos and weekly reports, which lets you know the progress of your workouts.

The app is available in paid and free version as well. The free version has features like the Workout Routine Planner, Training Log Tracker, Body Stat Tracking, Social Component, and Exercise Database, all of which are more than enough for a beginner.

The Elite paid plan has more advanced features.  It is available in both the Play Store and App Store.

2. Fitbit Coach

As the name implies, this app works as a great coach. It tracks all of your activities, food, weight, and sleep to help you check your fitness.

It has its own radio stations giving tips on health and fitness. The audio coaching of the app is its most powerful asset. It keeps you motivated and teaches you on every step you move.

The app also has multiple trainers and activity levels. You can also pick from indoor and outdoor workouts.

This is a premium app.  It is available in both the Play Store and App Store.

3. MapMyFitness

This is an all-in-one fitness app. It not only helps you to stay fit but also tracks your nutrition level and the food you eat.

Download this app on any of your devices and it will start to work for you right off the bat. It is also social network-friendly so you can challenge your friends and other people you know, which keeps you motivated.

It also has training plans and tutorials for you to choose as your training guide.  It’s also available in both the Play Store and App Store.


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Top 5 Health Tips for Men Over 40

As much as we may hate admitting it, we’re all getting older. And if you’re like many others, you may be noticing a change in the way your body looks and responds to what you do to it.

Those of you who know what I’m talking about will recognize that those days of eating whatever, whenever, and how much of what you wanted are long gone, and your body will probably be a lot more stubborn when it comes to change these days.

And speaking of stubborn, the weight doesn’t seem to come off nearly easily as it used to. Just doing moderate exercise and a change in diet doesn’t seem to cut it anymore.

Keeping in shape at any age can be a challenge, but once we get into middle-aged territory, things really begin to slow down and we need to put in that much more effort to maintain and improve our fitness.

Here are five easy-to-remeber lifestyle changes any man can make to get back into shape and on the road to fitness.

1. Adopt a Healthy Diet

It goes without saying that the more you practice a healthy lifestyle the more your body stays healthy. At this age when your body’s tissues and muscles start to lose tone, you need to take in more nutrition to help you bolster up your immune system as well as strengthen and protect your bones.

Proteins are a must to help your body since muscles are required for exercise, so get plenty of lean meat, fish, and poultry. Also make fresh fruits and vegetables your habit, whether in a smoothie, or eat them raw, and you should have a zeal for salads.

The importance of water can’t be ignored in the quest for a healthy lifestyle. Water hydrates your body’s organs and keeps them healthy all throughout the day. A good habit to help you achieve this is always having a water bottle with you all times.

2. Regular Exercise

Training your body with exercise helps your body in building muscle, maintaining body composition, and keeps your bones stronger. You don’t actually have to do the strenuous exercises (such as weight lifting) every day. Rather, you can substitute that with morning runs/jogs, squats, planks and more healthy fitness exercises.

Maintaining regular exercises gives you the added advantage of counteracting the complications associated with aging.

3. You have to get enough sleep

As year 40 approaches, your body hormones start to change due to increased stress levels, fatigue, and due to the fact that your muscles and tissues become weaker. Failure to get enough sleep may lower your immunity and that’s why you are advised to get 8-9 hours of sleep every day.

Avoid over-dependency on alarms and train your body to wake up naturally at a specific time. Sleep will reduce your stress level and help you recover from the day’s extreme exercises. As a result, your mornings will be full of life – which is something that’s very important at this age.

4. Relax your body

The amount of fatigue and stress levels associated with people over 40 demands a lot of body relaxation. There are a lot of ways to achieve relaxation: you can meditate, you can hang out with friends, take walks in parks or elsewhere in nature, or you can commit to regular exercise. All these options and more will be key to relaxing your body, and that’s why you’re encouraged to make an habit of getting involved with any one of them on a daily basis.

5. Increase your testosterone levels

For men, checking and maintaining a healthy level of testosterone will be key in your 40’s. Not only will your testosterone levels boost your libido, it fights against erectile dysfunction, and improves fertility and your sperm quality.

When added all together, maintaining healthy testosterone levels will give you and your partner quality bedtime, which at this age is vital to any relationship and shouldn’t be ignored. It’s a known fact that orgasms reduce stress levels as well – and for the doubters, you should try it and thank me later!

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Top 4 Ways For Coping with Stress at the Office

Work-related stress is probably one of the leading causes of mental health issues, as shown by APA’s Stress in America survey, where most participants rated work as the main source of their chronic stress.

The worst part is that there’s very little that can be done about it. There is a high-opportunity cost associated with starting a new job since it can potentially uproot your life – and even then, there’s no guarantee that things will be any better.

However, chronic stress can be very crippling and overwhelming. Stress can make you gain weight and lead to depression and a host of other physical and mental health issues. Once it gets bad, it is very easy to fall into a downward spiral.

So if we can’t eliminate stress by getting a new job, there should be ways to handle that stress. As people handle stress very differently, there are a myriad of ways people cope with it.

Some methods include:

1. Getting mental health support

Many organizations and businesses have recently started realizing the value of the mental health for their employees’ productivity. So, your employer may have solutions in place to help you get the resources you need to deal with stress.

It’s best to ask your employer what options they have in place. You may be able to get free counseling or therapy sessions, and if the stress is very crippling, your employers may make arrangements made for you to have more flexible working (such as working from home for some time).

2. Lead a healthy lifestyle

This is an obvious tip, but leading a healthy lifestyle can drastically reduce your risk. Eating fried, unhealthy foods can cause inflammation in the body and affect your mood.

Also, exercising regularly increases your dopamine levels, which can reduce stress. From a psychological perspective, a healthy lifestyle can distract you from your problems and potentially help you expand your social circle.

Avoid beverages like coffee or energy drinks because they can make you feel restless and worsen your stress levels.

3. Try out relaxation techniques

Not everyone has generous employers and therapy can be expensive. In this case you can try alternative methods like meditation.

Meditation has been linked extensively to increased focus, better sleep, improved breathing and reduced stress levels. The best part? You can do it in minutes.

Studies have shown that even as little as 5 minutes a day can vastly improve your memory and stress levels.  You can find meditation apps and guides for free.

Here are some basic relaxation techniques.

4. Confront your stressors

This is probably the hardest part, since you have very little control. For most people, being surrounded by toxic colleagues is the sole cause of stress.

In this case, you should make an active choice to cut them off or talk to your employer to see if there could be an arrangement to limit your contact with them.

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5 Key Benefits of Yoga for Men

There are many practices people do for relaxation, mental improvement and even concentration. Yoga is one of the practices and comes with a dozen benefits for both men and women.

Yoga is a practice that involves breathing, meditation and body postures. All these are combined in one practice.

There are many yoga styles and all of them target to improve the mind, breathing and strengthening of body muscles. You can learn yoga online and there are many trainers around the world who can help you enjoy the benefits of yoga.

Below is a brief discussion of five yoga benefits for men.

1. Extends the range of motion

As mentioned above, yoga involves a wide range of body postures. We all know that men have certain muscles that are improved by exercises at the gym.

These muscles include abdomen, shoulders, glutes and even hamstrings. Certain yoga practices can train these muscles through various motions and postures.

When practicing yoga you tend to use your natural body weight and resistance to build strong and lean muscles. You also lengthen the muscles and that improves blood flow.

With an increased flow of circulation, there is more oxygen getting to the muscles, and that helps them to grow and recover faster between workouts.

2. Improves breathing

Yoga involves breathing techniques that help to improves your lung capacity. Many yoga practices focus on breathing in and out. It helps you to get in more air.

This is very good in strengthening lung muscles and increasing the capacity of the lungs. This helps you to get in more oxygen which is evenly distributed in the body.

With yoga, you can enjoy deeper breaths, which is highly essential in increasing energy and vitality during workouts and daily activities.

3. Helps in relaxation

Unlike yoga, many exercises will make your body active but can’t help you relax. Yoga helps your body to take a break, keep your mind and body active, and also encourages the smooth flow of blood.

This makes you feel good, as energy is well distributed in the body. During yoga practices you concentrate on your breathing or specific body postures. This helps your mind and body muscles to relax and recover, getting you ready for the next activity.

4. Improves men’s sex life

Yoga is helpful in improving your sexual performance. It improves blood flow to the genital area, and that’s good for stronger erections.

On top of that, it helps to get rid of toxins that can affect your performance. More so, with yoga men can deal with anxiety, which is a main concern when it comes to sex life.

5. Improves body and mind balance

Yoga focuses on improving concentration. When you focus on your breathing while meditating you improve your concentration, and that is a good thing for the mind.

On top of that, yoga has proved to improve the balance of the body by helping muscles to support each other equally. This is a result of various body postures and other yoga techniques.

Final thoughts

Yoga is a good practice that you should include in your exercise routine. It helps to improve breathing, concentration and even building stronger muscles. It is a good practice for men, women and even children.

So go ahead, give yoga a try, and you will enjoy all the above benefits for men.

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