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Hydration is paramount to your health and wellbeing.

When I worked my previous management job, I ran three rental car branches simultaneously at a time where one of the other managers was gone for over a month.

I would try to get my water in regularly, but the locations were incredibly busy. You would always find me at the front desk with customers swarming in.

This played a large part in my stress and I never knew it did until I found a way to actually get drink more water.

In this short post, we are going to go over…


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When I was overweight, I was inactive, depressed, and had insomnia.

I would isolate myself from social interaction, which led me down a dark path where I contemplated suicide.

Eventually, fitness was my salvation, as physical activity led to me sleeping better, eating better, feeling better, and thinking better.

Prior to exercise, I was stuck in what was deemed an Inactivity Trap.

So in this post, we are going to go over an article that was written in 2009 with the same name, called “The Inactivity Trap”. …


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Need an extra push with Nutrition and Sleep habits?

In this post, I wanted to give you an example of a behavioral chart you can utilize to help you improve habits around nutrition and sleep.

I was inspired to make this chart based on a similar example I saw online.

You can check out the chart below, and download a copy at the bottom of this post.

The Nutrition and Sleep Behavioral Chart

Monday

[ ] Use hand portions for the meals I prep ✋

[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full…


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Over 10 years ago, I was overweight, depressed, and sleep-deprived (insomnia sucks).

Throughout middle school and high school, I was regularly bullied because of this and the fact that I had zero self-confidence.

This led me to isolate myself from others, which led me down a path where I contemplated suicide.

It was not until I vented my frustration to my mother about how I looked and felt that she told me “let’s do something about it”.

We started working out together.

At first, I absolutely hated it.

…Then I started to notice something…

I ate better.

I slept better.


Many new-to-fitness people get intimidated by pre-workouts.

Some are concerned about the ingredients, what happens after they use them, and if they’re safe or not.

So in this post, we are going to explore everything about pre-workouts.

Let’s dive in!

What Are Pre-Workout Supplements?

Pre-Workouts are supplements formulated with ingredients designed to enhance workout performance. Most pre-workouts will contain ingredients like Beta-Alanine, Citrulline, Caffeine, and other things.

Pre-Workouts are ideally taken before your workout, typically about 15–30 minutes before.

I personally prefer to take mine during my warm up sets just so that the Beta-Alanine “face tingling” sensation kicks in (more on this later).


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A few weeks ago, my brother competed in his first-ever powerlifting meet.

You can watch some of his lifting highlights here:

The event was an amazing experience.

While I am not necessarily a powerlifter, the energy at that event motivated me to want to compete in it at least once.

And it makes sense if you understand the connection between competition, testosterone, and motivation for men.

In this post, we are going to explore the acute effects of testosterone production and competition. …


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Movement is life. Complacency is death.

One in four men worldwide live a sedentary lifestyle… and this is slowly killing them. Lack of physical activity increases the risk of all-cause mortality, cardiovascular disease, and cancer.

Let’s not forget about the impact that lack of movement also has on our mental health.

To add to that, lack of physical activity can lead to a large decline in testosterone levels, and this can have a large impact on bone health, heart health, libido, and more.

As we mentioned in previous posts, testosterone has been on a steady decline year after year, and…


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In our quest to find what is leading to the decline in testosterone in men, we look towards the lifestyle choices encountered in our society today.

While we are all about optimal performance, some of us will sacrifice sleep, proper eating habits, and exercise for career performance.

One of the most neglected factors in this pursuit is sleep… and sleep is one factor that can have a large impact on testosterone.

So in this post, we are going to go over how sleep impacts your testosterone levels.

Let’s dive in!


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When it comes to testosterone production, many men scour the internet in hopes of finding various ways to improve testosterone naturally.

The big secret about all of this is that it is well within our grasp for most of us.

Nutrition, for example, can play a huge part in testosterone production and is essential to optimize.

So in this post, we are going to talk about nutrition and how we can use it to optimize our testosterone levels.

Let’s dive in!


Photo by Karsten Winegeart on Unsplash

As I continue to train consistently year after year, the more I focus on the importance of recovery.

Gone are the days where I focused on consistently training without rest or breaks with the intention to gain more muscle or more strength.

Today, we are weight training 4 days a week with martial arts sessions in between. If I don’t feel too hot for some sessions, I’ll do a light session with some work.

Interestingly enough, this has helped me improved my progress in the gym dramatically, along with improving my martial arts skills.

In this post, we are going…

Anthony Gjokaj

I write about Physical, Mental, and Metaphysical Health for Men. IG: @ibtonyg

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