FFF 140: How Men Can Improve Their Health & Energy In Their 40’s And Beyond – with Ian Marber

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Scott and nutrition therapist, Ian Marber talk about his book, ManFood: The No Non-Sense Guide to Improving Your Health and Energy in Your 40s and Beyond. They look at some of the main health challenges men face such as conditions affecting the heart, prostate gland, cognitive function, and more.

Prior to being a nutritional therapist, Ian worked for a property investment company during his 20s. After being diagnosed with Coeliac disease, he retrained as a nutritional therapist and qualified in 1999. He eventually released several books under the name of The Food Doctor, which he grew as a health food brand, which is the first branded health food companies in the UK. Then he sold the business in 2012. He maintained a clinic and sees clients regularly. Ian has appeared in a number of TV and radio shows as well as written several articles for different publications.

Why the Book is Targetted at Men in Their 40s

Ian is 55 years old and he’s just amazed at how few health resources are there for men in their 40s and above. A lot of the health resources are about fitness, not nutrition – covering diet and weight loss. He also found this in clinical practice that there are an awful lot of men that don’t know about nutrition. For example, men’s lifestyle magazines would be about sex and abs and not so much is written for older men.

Some Startling Stats About Men vs. Women and Health

Women are far more engaged with their own health and the health of the family. For instance, women make 80% of the health decisions for their family. Men are far as likely to seek medical help than women are. Women are 60% more likely to follow a medication program for a prescribed medication.

1 in 12 men dies of cardiac disease Men are less likely to take preventative measures. Standard pieces of advice would be to prevent saturated fats and trans fats. Make sure you have plenty of essential fats in your diet. Limit salt.

Moreover, a lot of men are driven by fact and an understanding of why rather than just the blanket way. And if something doesn’t feel personal to men and doesn’t apply to them, they’re less likely to follow it.

Should You Avoid Eggs and Red Meat?

The thinking that people have about cholesterol 30-40 years ago would be to avoid red meat and eggs. But there’s more to it than that. But these have already been overruled more recently. You need to find a way to remove excess cholesterol which is why fiber is important.

Having the right amount of fiber – 30 grams a day – is probably more important than actually avoiding cholesterol in the foods that you eat.

Generally, women are more engaged with their health because they have a better understanding when it comes to nutrition. This could be because of many life events they’ve gotten involved in.

Understanding Prostate Health and Inflammation

17% of men know nothing about their prostate gland. 50% don’t know where it is. And 92% of the people who have been questioned have no knowledge of its role. Interestingly, prostate cancer is the third most prevalent cancer in the UK. There is more awareness of breast cancer than prostate cancer. Men don’t really talk about it. Even inflammation is something men should understand and there are many factors at play. So it’s important to get your fruits and vegetables. You have to understand why these are important and you’re more likely to adopt these simple rules.

You also have to look at the risk factors to prostate health conditions such as being overweight and consumption of dairy products. Dairy products can increase the hormone, insulin growth factor or IGF-1, which can cause inflammation. Hence, you should limit dairy to 4 servings a day. Moreover, adult men also get osteoporosis or calcium inflammation and they don’t even know it.

Understanding Cognitive Function

There are contributing factors to dementia such as high blood pressure and cholesterol levels. To protect your brain, healthy options are important, in food form, not in supplement form. Alcohol intake should also be considered as a higher intake of it have its effect in later life. There is also an interesting link to sleep. We need 8 hours of sleep a night. But this is often overlooked. You have to get regular sleep and consistent hours.

Limiting Alcohol Intake

Lavish alcohol intake is very much part of British culture. But alcohol is alcohol. If that exceeds your intake limit of 14 units, men should understand that alcohol is a contributing factor to inflammation. Hence, you have to draw your attention to the downsides of it. Don’t make getting antioxidants as an excuse for drinking lots of red wine, instead, drink grape juice.

The Importance of Sleep and How to Improve It

Human growth hormone and testosterone are specifically secreted through REM sleep. So sleep is highly important. And just as important would be magnesium, Vitamin D and Vitamin B1 supplementation. Eat leafy, dark green vegetables.

Highlights
  • Ian’s background from property investment to being the food doctor
  • Why a book targetted to men in their 40s
  • Some startling statistics about men’s behavior towards health and nutrition
  • Why men are less likely to take preventative measures
  • Should you avoid eggs and red meat?
  • Things to know about prostate cancer and other prostate conditions
  • Men get osteoporosis too!
  • Understanding cognitive health and ways to improve it
  • Binging on alcohol and its ill effects
  • The importance of sleep and how you can improve sleep
Quotes & Take-Aways

There are an awful lot of men that don’t know a lot about nutrition.

Women are far more engaged with their own health and the health of the family

Women make 80% of the health decisions for their family. Men are far as likely to seek medical help than women are.

Men are less likely to take preventative measures.

If it doesn’t feel personal or we don’t know why then I think we’re less likely to do it.

Having the right amount of fiber – 30 grams a day – is probably more important than actually avoiding cholesterol in the foods that you eat.

Prostate cancer is the third most prevalent cancer in the UK.

Healthy options are important, in food form, not in supplement form.

Connect with Ian:
Twitter
@ianmarber

Man Food on Amazon

Thanks for listening and the support – if you enjoyed this episode, I hope you can leave the podcast a rating and review on iTunes, and if you haven’t subscribed yet, this is the best time to do that too. This will help the show to get up in the rankings.

Scott Baptie

Scott is the owner and founder of Food For Fitness. He is a fat loss coach, speaker and fitness writer with a masters (MSc) degree in Applied Sports Nutrition.