Reclaim strength, vitality, and focus in a plastic, ultra-processed world

I’m Gert Louw. I don’t do lukewarm. We live in an age where men are softer, sicker, and more distracted than ever—and the data backs it.

Large-scale analyses show a decades-long, age-independent decline in men’s testosterone, even in “healthy” populations. The latest 2025 synthesis covering over a million men reports a progressive drop in total testosterone (and LH), suggesting a system-level reset of the male hormonal axis.

It gets worse. Microplastics have been found in every human testicle sampled in a 2024 study—polyethylene and PVC showing up where no plastic belongs. The same year, NEJM reported micro- and nanoplastics embedded in carotid artery plaque, with a ~4.5× higher risk of heart attack, stroke, or death over the next ~3 years when plastics were present. This is the first human data linking vascular plastic load to events.

Nutrition? A 2024 BMJ umbrella review ties ultra-processed food exposure to higher risks across cardiometabolic disease, mental health disorders, and all-cause mortality. Translation: the more your food was built in a factory, the more it erodes you.

And if you’re burning the midnight oil: just one week of sleeping ~5 hours/night slashes daytime testosterone by 10–15% in young men—roughly the hit from a decade of aging. Sleep is not “optional.” It’s anabolic.

So yes—the headwinds are real. But so is the way out.

The non-negotiables

1) Chase fitness that predicts survival.
Cardiorespiratory fitness (VO₂max) is dose-dependently tied to longevity—no observed upper limit of benefit in a landmark JAMA cohort. Get fitter, live longer. Period.

2) Get strong and stay strong.
Muscle-strengthening work cuts premature death risk. The sweet spot from multiple cohort meta-analyses: ~30–60 minutes/week of resistance training shows the biggest mortality reduction (J- or U-shaped curve—more isn’t always better). Combine it with aerobic work for even larger benefits.

3) Eat like your life depends on it—because it does.
Aim for ~1.6–2.2 g protein/kg/day (if you’re training), and hit per-meal leucine thresholds: ~0.4 g protein/kg/meal(older lifters may need the high end). This distribution maximizes muscle protein synthesis; going above ~1.6 g/kg/day doesn’t add more hypertrophy for most.

4) Wage war on plastic exposure and fake food.
Cook real food. Don’t heat food in plastic. Use glass/steel for storage. Filter water. Every reduction counts while we learn more about mechanisms.

The Man-Maker Protocol (8 weeks to reset your trajectory)

Weekly structure (repeat x8):

3 strength days (45–60 min):
- Day A: Squat + Pull-ups (or assisted) + Loaded Carries
- Day B: Hip Hinge (trap bar DL) + Row + Split Squat
- Day C: Press (incline or overhead) + Chin-ups/Lat Pulldown + Hip Thrust
- Work sets: 3–5 per lift, RIR 1–2 (leave 1–2 reps in tank).
2 Zone-2 days (40–60 min): conversational pace cycling, incline walk, or row.
1 Sprint/Power day (15–25 min): 6–10 × 10–20s uphill sprints or bike sprints; full recovery.
1 Long walk / Mobility day (60–90 min): nasal breathing, sunlight.

Why this mix?
You get the mortality protection of aerobic capacity plus the metabolic armor of muscle, with minimal joint tax. It matches the evidence: cardio fitness for lifespan, strength for healthspan.

Eating to build the man

Targets:

Protein: 1.6–2.2 g/kg/day, ~0.4 g/kg per meal, include ≥2–3 g leucine from high-quality sources (whey, eggs, dairy, lean meats, or well-designed plant blends).
Carbs: time most around training; 2–4 g/kg depending on volume and leanness goals.
Fats: fill the remainder with mostly mono- and saturated from whole foods; limit seed-oil-heavy UPFs.
Food rules: single-ingredient foods 80–90% of intake; UPFs are weekend guests, not roommates.

Example for 90 kg lifter (cut/recomp):

Breakfast (post-training): 36 g whey isolate + Greek yogurt + blueberries + oats.
Lunch: beef sirloin, potatoes, veg, olive oil.
Snack: cottage cheese + fruit.
Dinner: salmon, rice, salad.
Pre-bed (optional): casein or skyr.

Sleep like an athlete (because you are one)

7.5–9 hours in a dark, cool cave.
Anchor wake time. Caffeine cutoff 8 hours before bed; devices off 60–90 min prior.
Track morning erections, mood, training drive—cheap proxies for endocrine health.
Remember: a week of short sleep can dent T by 10–15%.

Plastic & pollutant minimizers (simple wins)

No plastic + heat. Don’t microwave or dishwash plastics; hot fat + plastic = bad combo.
Glass/steel for storage and water bottles.
Loose-leaf or paper filter tea/coffee; avoid plastic mesh where possible.
Vent & vacuum: dust harbors plastic fibers; HEPA vacuum weekly.
These are pragmatic steps while science unpacks causality; human vascular data are already alarming.

Bloodwork & checkpoints (every 8–12 weeks)

TT, FT, SHBG, LH, lipids/apolipoproteins, fasting insulin/A1c, hs-CRP, CMP, CBC, vitamin D.
Track: waist (navel), pull-up max reps, 2 km row time, resting HR/HRV, and bodyweight photos under same lighting.
If TT or FT sag while training/sleep/nutrition are dialed, escalate with a clinician.

Final word

Strength is not vanity; it’s stewardship. Build VO₂max. Build muscle. Eat real food. Sleep like it’s your job. Reduce plastic exposure. Get your labs. Repeat for decades.

I’ll see you in the gym—and on the mountain.

My COACHING and my PROGRAMS.

Gert Louw