GertFITNESS MEN ONLY stuff

The MAN-MAKER protocol


Men are softer, sicker and more distracted—but we can reverse it. In this guide I outline the science behind falling testosterone, microplastics, UPFs and sleep debt, then hand you an 8-week plan to fight back. Build VO₂max and muscle with a simple weekly split, hit protein targets that trigger growth, time carbs to training, and apply easy plastic-minimizing habits. You’ll get bloodwork checklists, progress metrics and a follow-along video package. Strength is stewardship—reclaim vitality, discipline and purpose.