#7 Men's Health and Fitness

In this episode, I explore the intersection of biblical teachings and modern health and fitness principles. I discuss various scriptures that highlight the importance of taking care of our bodies as temples of the Holy Spirit. The conversation covers essential topics such as the significance of testosterone, the benefits of physical activity, nutritional needs including protein and fiber, the impact of sugars and hydration, stress management, and the importance of regular health checkups. Ultimately, I emphasize the need for both physical and spiritual health, encouraging listeners to pursue a balanced lifestyle that honors God.

Source: Fitness & Nutrition for Men: 15 Health Tips Just for Guys | Houston Methodist On Health 

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Chapters

• 0:16 Biblical Perspectives on Health and Fitness
• 4:33 Nutrition Essentials for Men's Health
• 10:27 Managing Weight and Body Types
• 15:58 Overcoming Sedentary Lifestyles
• 20:56 Hydration, Fiber, and Alcohol Awareness
• 26:29 Stress Management and Kegel Exercises

Transcript

Pedro Espinoza (00:01)
Before we jump into the episode, I want to give you guys a fair warning about the audio. I experienced technical difficulties throughout this recording, so it may sound a little off. However, thank you all for listening, and I hope you enjoy the episode.

Pedro Espinoza (00:19)
What does the Bible say about health and fitness? So this is what we're gonna be diving deep into today. I actually have a lot for you to hear and a lot that we're going to cover. So if you're new here, go ahead and subscribe and hit the notification bell so that you don't miss episode. All right, let's get started. So what does the Bible say about health and fitness? So I looked up a few scriptures.

and they are as follows. So, 1 Timothy 4, 8, for physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. 1 Corinthians 6, 19 to 20, do you not know that your bodies are temples of the Holy Spirit who is in you, whom you have received from God?

You are not your own. were bought at a price. Therefore honor God with your bodies.

And then these next few verses talk about the physical activity that Jesus did while he was on this earth. So Matthew 14-23 basically summarizes that he hiked. So during his ministry, he would travel long distances, he would walk up mountains, things like that. And in John chapter 4 verse 4, it basically

summarizes that he ministered on foot, sort of what I just said. Mark 6 and Matthew 13, he worked as a carpenter. So we all know that Jesus was a carpenter for the first 30 years of his life here on earth. Well, not the first 30 years, but when he grew old and became, you know, a stronger gentleman is when he became a carpenter. So you guys know what I meant.

So these are the types of verses that I was able to find that really talk about health and fitness and how they viewed it in the ancient Rome days. So this is going to be a starting point to this article that I found on the web and it's titled, Fitness and Nutrition for Men.

15 health tips just for guys. Houston Methodist on health. So those, or that source was the publisher. And we'll be going through 15 tips on how to manage your health and fitness as a man. All right, starting with number one, understand the importance of testosterone on overall health.

is the androgenic sex hormone responsible for hair growth, muscle mass and strength, sex drive, sperm production, bone density, fat distribution, and more. So common causes of low testosterone can be being overweight, particularly belly fat,

physical inactivity, poor nutrition, excessive alcohol consumption, medical problems, including untreated sleep apnea, and unmanaged diabetes.

So you guys get your testosterone levels checked and if you feel like you are doing good in that area, then keep it up, get your exercise in, eat healthy meals, know, manage your stress, and these are all actual tips that we're gonna be covering in the next few seconds.

Number two, reap the benefits of physical activity. the

benefits of fitness include weight management, lower blood pressure, cholesterol levels, and more. Reduced risk of many chronic health issues, including heart disease, type 2 diabetes, metabolic syndrome, certain cancers, and more. Stronger bones and muscles, improved mental health, better mobility, less joint pain, increased chances of living longer.

So I try to work out four to five times a week for 20 minutes a day. What I like to do is full body exercises, whether that's just my body weight, so push-ups, pull-ups, air squats, what do you call them when you're planking and you're driving your knees up. It's basically like that bicycle movement. I forget the name of the workout, but that's essentially it. And I also like to incorporate

kettlebell exercises. So you could do a lot with kettlebells actually. I like to do squats with kettlebells, presses, so pressing movements with kettlebells. I also like to do sort of clean and movements with my kettlebell. And some movements like this to incorporate my entire body. I forgot to mention my bent over rows with my kettlebells.

But I like to do this as compound workouts so that I'm incorporating my entire body and it's not just isolating one movement for one particular muscle group. A lot of factors sort of play into that. One, I don't have much time to work out. I typically work out in the mornings and I feel like number one, 20 minutes will do. And number two, by incorporating my entire body.

I'm actually engaging my body and my mind to get started for the rest of my day. So it's a great jumpstart, which is why I choose to work out in the morning. yes, it's full body exercise is what I do, but everyone's different. You know, find your lane, find the area that you're most comfortable in. The idea here is to get exercise and to stay consistent.

Right.

Number three, meet your protein needs. Protein is a complex nutrient that when broken down, provides our body with amino acids. These are molecules that play numerous roles in the body, including muscle maintenance, tissue building, including hair growth, nutrient transport, and more.

So out of the article the author stated, I recommend just trying to eat 20 to 40 grams of protein at each meal of the day, with most men only needing around 25 grams per meal.

It's best to get most of your intake from lean protein sources. And these include skinless chicken breast, tenderloin cuts of beef or pork, and fish is another good source. Soy products like tofu, beans, peas, and lentils, nuts and seeds, and then certain whole grains like quinoa and whole wheat pasta.

So don't stress yourself out over trying to be perfect with this regimen. This is just sort of a guide to a healthier lifestyle. But yes, you do want to incorporate these things. It might be ideal to actually follow this advice to a T, depending on the results you're trying to get.

Number four, maintain a healthy weight. So before I continue, full disclosure, I struggle with this myself. I fluctuate in weight. I feel like it really depends on the season. In the summertime, I tend to lean up and that can be for a number of reasons, but I do sweat a lot naturally. So in the summertime, I'm sweating even more. And in the wintertime, I just feel like

it's just for me naturally like that winter coat starts to come on. And with that, I also eat more during the winter time. The holiday season is also during the winter. just naturally, and I guess regrettably, I put on more weight than I need to, but I do need to get better at that maintaining a healthy weight, right? So.

It is fat accumulation around the waistline that we're most worried about. Also called visceral fat, this fat is biologically active, secreting hormones and other molecules linked to many chronic diseases, including heart disease and type two diabetes. A well-balanced diet is the first step toward reducing your

Exercise plays an important role too. Eat plenty of fruits, vegetables, whole grains, and healthy fats.

Know your body type.

This is like that, that topic that they teach in middle school and maybe high school, I believe, in your anatomy class, where they talk about the different body types and they are as follows. So ectomorphs, mesomorphs and endomorphs. And so an type is naturally slim and lean without much body fat or muscle mass. A

Mesomorph body type is moderate sized body frames with naturally strong arms and legs and endomorphs are naturally curvier bodies with larger bones, wider and hips and a tendency to weight easily. So personally, I want to say I fall somewhere in the middle. So I have a mesomorph body type.

And this just logically concludes that I have to be aware of obviously what I'm consuming, when I'm consuming it, and how much of that thing I am consuming. I tend to get carried away sometimes with eating a little bit too much sugar, which are my biggest weakness, by the way. And also sometimes, not all the time,

but I do have late meals and snacks and I am trying to really cut back on that. But yeah, because I am a implies for me that I have to make changes in my daily routines. So knowing your body type can help you understand what your physique naturally looks like and provide clarity around potential strengths and shortcomings.

Number six, limit added sugars and refined carbohydrates. Refined carbohydrates, including added sugars, can decrease testosterone levels. And if consumed in excess, they can also lead to weight gain and a number of chronic health conditions, including high cholesterol, high blood pressure, and type 2 diabetes. So the different sources of

sugars and refined carbohydrates can be things like energy drinks, coffee drinks, certain cereals, ketchup and other condiments, and some salad dressings.

So for all my McDonald's here, when we show up to McDonald's or we pull up through the drive-thru and we don't want to feel guilty for ordering a nice juicy cheeseburger, we often go for the salads, right? But there's been ads and even that movie, Super Size Me, that have revealed that even the salads at McDonald's are...

high in calories and carbohydrates and even sugars. But it's mostly because of the dressings. So yes, even some salad dressings are high in sugar and carbohydrates. So just be mindful of that. Okay. Number seven, remedy sedentary habits. So for many men, the workday includes lots of sitting and little exercise.

And even if your job keeps you on your feet, you might find yourself on the couch a lot on your time off.

I'll admit, this actually happens to me a lot. I do have a hybrid schedule, thank God, meaning that I work in the office, but I also get to work from home. And thankfully at

I have a sit stand desk, allows me to periodically switch the settings to my desk and increase the height of it so that I can stand for a period of time. And then once I'm done standing or I need a break, I'll switch the settings back to the lowest or back to sitting level. And that sort of allows me to get the blood flowing and

not just be sitting down all day, right? So I'm thankful for that. In the office, I don't really have that liberty as I don't have a sit stand at the office. It's literally just sitting the most part. some ways to remedy these sedentary habits include the following. So scheduling short breaks to get up and move every hour.

Stretching at your desk or taking a stroll around your office. So that's what I do when I'm in the office. I do take my breaks and I walk around the building and whatnot. Choosing the stairs instead of the elevator. So it's funny, even at work, you're almost encouraged to take the stairs because there will be signs on the wall that kind of jokingly say, work out that muffin.

or see you at the top you've made it to the top, congratulations, stuff like that. But yeah, that's also a good one. So choosing to take the stairs instead of the elevator.

limiting screen time or moving around while enjoying entertainment. So for all of our heavy phone users listening to this, this is speaking to you, right? So instead of just staring at your screen face down, this is basically encouraging you to, literally have to do that, then

By all means, try to be physically active while you're on your phone. So walk around, don't just stay sedentary in one position.

and making time for light stretching before bed. I know this is hard for a lot of us because

Personally speaking, I don't do this. It's not a common practice for me. And admittedly, I do need to get better at this, but this would better blood flow toward the end of the day. It would break up the sedentary, you know, routine, if you will. So yeah, that's also something to keep in mind. So light stretching before bed.

maybe get in a quick yoga sesh, you know, something before bed. And also it kind of speaks to the idea of walking off your meal after you eat. So of course you're not doing that during a light stretch before bed, but this is a similar idea in that you're basically working off your meal and you're promoting better

blood pressure. So that's what that's talking about.

Alright, number eight. Drink plenty of water and be mindful of alcohol consumption.

So.

I guess I can share this. So before I was saved, I drank a and I'm not happy about that, but alcohol consumption was sort of one of the things that I did often. And ever since I cut alcohol, it's made major differences to my body, but not only that, also to my mind, my emotional health, and of course my spiritual health. So.

You definitely want to be mindful of your alcohol consumption if you're a drinker. I pray that eventually alcohol won't be your vice, but and the Holy Spirit will. But we all have different journeys. If you are a drinker, then minimize your alcohol intake and drink plenty of water. So men should aim to drink at least 13 cups of water per day.

Water helps your heart pump blood to your muscles, regulate your body temperature, promote normal bowel movements, and more.

And of course, be sure to limit your intake and be considerate of your overall well-being when drinking alcohol.

Okay, so number nine, prioritize fiber intake. According to the American Society for Nutrition, only 5 % of men getting the fiber every day. This is a problem since fiber comes with many benefits from helping to maintain normal bowel movements to regulating a healthy blood pressure.

Men should aim to get 25 to 38 grams of fiber per day. So good sources of fiber include whole grains, non-starchy vegetables, fruits, nuts, and seeds.

Mexican, we have no shortage of fiber diet. So for of my Hispanic listeners, to meet this need of fiber intake is not difficult. literally just have to be served beans.

with your tortillas and your rice and you're set to go. But beans is a staple in the Mexican diet. So there's no shortage of fiber here. But obviously

are another good source of So for all of my bean lovers, doing it. You're doing the right thing.

Number 10, identify and rectify barriers to exercise. The stressors that commonly lead to inactivity include lack of time or motivation work out. Tips for removing these barriers to exercise include workout clothes on hand in your office or your car, create an awesome workout playlist,

or listen to an audiobook or podcast.

Listen to the man's man.

Take a long walk, go for a jog, or do bodyweight exercises, none of which require equipment or a gym. Move your workout indoors. If you don't have access to a gym, try bodyweight exercises or invest in resistance bands or dumbbells.

So I'm a huge advocate for having an indoor gym. All you need is a kettlebell and some dumbbells. I would even suggest getting a rower. That's a common CrossFit machine. Getting a CO2 bike, that's another machine. And if you're a lifter, or not even that, if you like to do pull-ups, you can purchase a rig.

that you can mount to your wall and that has a pull-up bar at the top of it. But then when you recline it, it into a squat rack. So of course you would have to buy the barbells separately if this purchase doesn't come with it. But that's just a great way to incorporate really all types of different exercises and lifts if that's something that you're into.

Yes, I recommend getting a home gym if you have the means to do so. obviously makes workouts a lot easier because you don't have to go to a gym. Your workout is literally at home or in your garage. There's no need for travel. And number two, you don't have to pay a membership. So invest in a home gym,

And trust me, it'll pay for itself in a few months. So that is why I'm a huge advocate and why I recommend a home gym.

Okay, number 11, be sure your diet provides plenty of vitamins and minerals. A well-balanced diet can help make sure you get all the vitamins and minerals you need to stay healthy and active.

So the most powerful vitamins and minerals include magnesium and zinc. So good sources for magnesium include pumpkin seeds and chia seeds, black beans, bananas, almonds, dark leafy greens like spinach. Good sources for zinc include lean cuts of beef or poultry, whole grains like quinoa.

oats and brown rice.

and pumpkin hemp and sesame seeds.

Number 12, manage stress. It can be taboo for men to talk about their feelings, if that's you. If you're uncomfortable with such conversations, at least be sure to check in with yourself about your mindset.

Ask yourself if you're prioritizing your well-being and if you're not, set micro goals to get you there.

Among other things, managing stress can help reduce the levels of hormones that lead to visceral fat collecting in the body.

The stress hormone cortisol is a particularly bad offender since it also blocks testosterone production. We need to find ways to reduce stress and restore our mindset, whether that's finding a relaxing hobby, exercising, slowing down and stretching before bed, or meditating.

Well, I wouldn't go the meditation route. I would go the prayer route and getting your life right with God and getting involved with church. But all the rest I co-sign. rest is great advice and managing stress can be a tricky thing to do. But it's all about just finding something that you're into, something that you're passionate about, something that you really like.

You know, obviously it can be a hobby. can be that you really like. It can be exercise, which is how I manage stress. Let's see. It can be listening to your favorite podcast, reading a book. So there's many different ways to manage stress and is one.

of those situations where if you let it build too much, it can be detrimental to your health. So it's that hormone cortisol that you want to stay away from.

Number 13, consider doing Kegels and no, they're not just for women. often thought to be important just for women, pelvic health is an important topic for men to consider too.

floor exercises like Kegels benefit men by helping to maintain the pelvic muscles that support healthy urination. Kegels are linked to improved urinary control, better control of overactive bladder, incontinence after prostate surgery, and better sexual function.

and some men. So just keep that in mind and if you're an older gentleman listening to this then yes make sure you you do your Kegel exercises Number 14

Know the healthy fats. We don't need to avoid fat. It's the opposite actually. We just need to be sure we're choosing healthy unsaturated fats instead of unhealthy saturated ones. Healthy fats are essential for making testosterone.

So here's a list of foods rich in healthy fats and it includes avocados, olive oil, salmon, trout and tuna, oil-based salad dressings, almonds, peanuts and pecans, and pumpkin and sesame seeds. So find your vice, find which healthy prefer and

Stick to it.

And lastly, number 15, make time for your annual checkup. So items 1 through 14 important, but item 15 is just as equally important, if not more important. So make time for your annual checkup.

It's important to see your doctor regularly, not just when we're really sick.

only can your doctor help you assess your diet and exercise routines, your doctor will also do the following at an annual exam. They will check your vitals, including your blood pressure, listen to your heart and lungs, perform blood work, and any screenings that can help prevent health problems like high blood pressure, high cholesterol, and diabetes.

remind you about other wellness exams you may need, and evaluate your mental health.

These checkups are critical for staying healthy, catching issues before they become chronic problems that require medications or more aggressive treatment.

So you guys, if you get anything away from this episode, it's just to make sure that you remain relatively healthy. Make sure that you are avoiding sedentary habits. So getting up and moving, getting the blood flowing, stretching, just using your full body, not just parts of it. Make sure you

Get in some exercise, elevate your heart rate, get a good sweat going. It doesn't have to be long. Like I said, just 20 minutes a day would do, because that's what I found effective for me. Four to five times a week is what I like to stick to, but I know that everybody's different. I would say get at least three exercise sessions in per week. That's a good start. Make sure that you're

following a healthy diet, eating the foods, vitamins and minerals that I went over in this episode. Making sure you're avoiding stress, So that's, you know, finding a hobby, reading a book, listening to your favorite podcasts. exercising. So you want to lower your cortisol levels. That's the killer right there.

and really just being happy overall, right? So I all the information that I shared with you today, you also want to pair that with pursuing Christ, right? So this is all fine and dandy. These are all really good recommendations. This is all good earthly advice and it will keep you healthy.

But ultimate goal is to stay spiritually fit and remain spiritually healthy. So that means giving your life to Christ, following the Bible, repenting if you have not, and making sure that you're going through the sanctification stage and really living that out on a day-to-day basis. And just

understanding that.

Jesus came to this suffered that we should have suffered. He died a death that we should have died. And he was resurrected on the third day. So just keep that in mind and just make sure that you're not only physically healthy, but you're spiritually healthy as well.

So that's all I got for you guys today. Be blessed. forget to pray. And I'll see you in the next one.