10th June 2024 Men's Health

Welcome Note:

I just wanted to say a few words since this is our first edition.

Good physical and mental health is paramount for our wellbeing, and this impacts our everyday lives as well as the way we perform at work. Of course, we all generally know what is good for us, and there is no shortage of resources out there telling us what we should be doing to be healthier. Some organisations offer their staff access to some great resources, which is fantastic however, we are all individual and so very different, and what works for one person may not work for another…

For this reason, YOO MUSE aims to provide you with some inspiration and food for thought across many areas of health (for the body and mind). We are of the view that whilst we are personally responsible for our own health, the support and understanding we show to our colleagues in their quest for good health is vital in creating an environment that puts people first – and this inevitably results in an improved culture and paves the way for people to shine and perform at their best.

We will be introducing you to some wonderful guests who we believe can really make a difference. This first edition is all about Men’s Health.

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Katherine

A special thanks to DMH Stallard LLP for supporting us.

Men’s Health

Andropause (low testosterone) - do you have low testosterone? There is a solution.

Sleep and performance coaching - by an ex-fund manager who can relate.

Fitness & Nutrition Coaching - online fitness coach who transforms energy levels to improve productivity.

Nutrition for Men’s Health - a look at men’s unique nutritional requirements.

Andropause (low testosterone)

We were surprised to learn that as many as 1 in 4 men over the age of 30 suffer with low testosterone. Low testosterone levels can lead to several symptoms which can significantly effect our physical and mental health and, if left untreated, can lead to more serious chronic health problems.

Do you suffer from:

• Low energy

• Depression

• Weakness

• No motivation

• No self-confidence

Low testosterone could be the cause.

Dr Max Draper kindly agreed to answer some questions to help us understand more:

Dr Max Draper

Following his own struggles with low testosterone, Dr Draper left his position as a GP within the NHS and went on a mission to educate himself on testosterone deficiency, helping other males like himself get diagnosis, education and treatment. Max loves to share his knowledge and personal experiences within the men’s health scene. He recorded a short podcast series to explain his history (@MaxYourT), and now regularly appears on the Alphagenix podcast. Max has appeared as a guest on several other podcasts.

Sleep & Performance Coaching

Steve Davies

In his experience as one of the UK’s leading fund managers, Steve understands that there is usually no clear divide between your work and the rest of your life - to be at your best you need to optimise both aspects.

Steve talks about the importance of sleep and shares some great tips for us to take away:

Performance coaching combines business/executive coaching with a broader focus on your physical & mental health. A balanced and healthy lifestyle will enable you to deliver your best professional performance, which in turn enhances your overall levels of fulfilment and happiness.

The principal aims of Steve’s coaching are:

• To maximise your performance & resilience at work;

• To optimise your physical & mental wellbeing; and

• To help you feel fulfilled & happy both professionally and in the broader aspects of your life.

Steve co-developed the first wellness App especially for men, called ‘Pitstop’, with the ultimate goal to “transform your life and journey towards fulfilment”.  

Fitness & Nutrition Coaching

Richard Knox

Richard Knox is an online fitness coach who specialises in transforming energy levels of those with busy lives. Richard understands the importance of employee health and its direct impact on workplace performance, so he has curated comprehensive fitness packages, tailored for businesses like yours, such as:

• For Individuals:

  • Enrich 360 Programme. This is a tailored fitness and nutrition plan which helps you make the right decisions which lead to increased productivity. This is tailored to the individual and it offers an unlimited and structured approach.

• For Teams:

  • Reclaim Energy - Refuel Productivity. Whether conducted in-person or virtually, this masterclass delivers invaluable insights and practical strategies, setting the stage for employees to fortify their health foundations and subsequently elevate their productivity levels at work. After completion of this masterclass, your team can move onto the next phase, the ‘5-day Enrich Health Challenge’….

  • The ‘5-day Enrich Health Challenge’ is great for those in your organisation who want to join the app (individually or as a group). This is a “5-day collaborative journey, brimming with diverse health challenges. From nutrition goals to daily step targets and invigorating fitness routines - this challenge promotes teamwork and inspires individuals to proactively embrace healthier lifestyles.”

😮 💪 On 17th June, Richard is launching a free 5 Day Enrich You Challenge to help you on your fitness journey. Richard said, “I want to give you a flavour of the habits that you can easily add to your day to day to improve your health……over the course of 5 days I’ll be holding you accountable to the daily habits that, over time, will get you the results you’re hoping to achieve.” So, if you’re someone who wants to:

• start feeling fitter in 5 days

• challenge themselves

• trial run what it is like to work with Richard

• feel part of a team environment & community

• get loads of value from the people around you

Then, get in touch with Richard and sign up.

There are some free guides available to download on the website. We like the Employee Wellbeing Guide, which highlights ‘5 reasons why helping your employees’ wellbeing will help your company thrive’. A personal trainer who is as passionate about wellbeing in the workplace as we are gets our vote.

Connect with Richard on Linkedin, Instagram or visit his website, enrichhealth.

Nutrition for Men’s Health

Macros

Protein is fundamental for muscle repair and growth, which is especially important for men who engage in regular physical activities or strength training. Incorporating high-quality protein sources such as lean meats, fish, eggs, dairy products, and plant-based options like beans and lentils can support muscle maintenance and enhance metabolic function.

Carbohydrates are the body’s primary source of energy. Opting for complex carbohydrates such as whole grains, vegetables, and fruits provides a steady release of energy and helps to regulate blood sugar levels. These foods are also rich in fiber, supporting digestive health and aiding in weight management.

Healthy fats are crucial for hormone production, brain health, and reducing inflammation. Including sources of unsaturated fats such as avocados, nuts, seeds, and olive oil in your diet can provide these benefits. Omega-3 fatty acids, found in oily fish like salmon and mackerel, are particularly beneficial for heart health.

Micronutrients

Vitamins and minerals are vital for numerous bodily functions. Key nutrients for men include Vitamin D, which supports bone health and testosterone levels and can be obtained through sun exposure and foods like oily fish, egg yolks, and fortified dairy products. Magnesium, important for muscle function and energy production, is found in green leafy vegetables, nuts, seeds, and whole grains. Zinc is crucial for immune function and testosterone production, with sources including meat, shellfish, legumes, and seeds. B Vitamins aid in energy metabolism and red blood cell production, available in whole grains, meat, eggs, dairy, and legumes.

Hydration

Staying hydrated is often overlooked but essential for overall health. Every cellular reaction takes place in water! Aim for at least eight glasses of water daily and consider electrolytes to help ensure that deep cellular hydration; especially after exercise.

A Holistic Approach

While a balanced diet should ideally meet most nutritional needs, supplements can be beneficial in certain cases. Multivitamins, fish oil, and specific supplements like creatine for muscle health or probiotics for gut health can complement your diet. However, it’s best to consult with a healthcare professional before starting any supplementation.

Optimal nutrition for men’s health is about more than just individual nutrients; it’s about adopting a holistic approach that also includes regular physical activity, adequate sleep, and stress management.

Remember, small, consistent changes in your diet and lifestyle can lead to substantial long-term benefits. Set yourself up for success and prioritise your nutrition today.

Sophie Trotman is a registered Nutritionist who works with over 90 companies, helping their employees feel healthier, happier and more productive. She has a range of corporate talks. Find her on Linkedin, Instagram and contact her [email protected] with any questions.

Here’s a thought….

For those of you who are mathematically minded, Mo Gawdat (Former Chief Business Officer, Google X), explains stress in an equation:

Follow

Follow Chef Jack Ovens on Instagram for healthy meal prep ideas.

Wholesome food for busy people. Perfect for YOO MUSE subscribers.

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