Why Gay Men Need to Rethink Muscle: Beyond Aesthetics and Into Longevity

Introduction

When most gay men think about muscle, it usually goes one of two ways: the shallow pursuit of aesthetics or the "holistic" pursuit of health and longevity. Either you are chasing six-pack abs for a party, or you're convincing yourself cardio and "being healthy" are enough.

This way of thinking is one of the worst things gay culture has sold us. It's completely wrong. Muscle isn't about just looking good in photos or having options at the bathhouse. It's more than a vanity project.

Muscle is one of the single most important investments you can make in your health, longevity, and quality of life. In this post I will explain why.

Muscle Leads To A Higher Metabolism

Most gay men complain that their metabolism falls off after 30. This is not true. For most, their metabolism at rest (BMR - Basal Metabolic Rate) is actually about the same as when they were 20. They simply have started to move less and eat more calorie dense foods. This over time is what led to the lower fat coming around the stomach.

Oftentimes, people don't connect the dots that the narrative for the gay men who started building muscle in their 20s is a different story. They simply "had always been fit" or "of course they can eat more since they are bigger".

Muscle did more than just make your friend who started lifting early stand out in a t-shirt. Muscle is a tissue that is metabolically active. This means muscle requires energy to maintain and increases your BMR (your metabolism at rest) for each pound of it that you build. This makes it where your friend would be able to eat more and a few other larger benefits we are about to unpack in the next section.

Building Muscle Is Linked To Lower Risk of All-Cause Mortality

Most gay men telling me they "don't want to get too big" or that they care more about "being functionally healthy more than aesthetics" end up with routines that don't actually support long-term functionality. Cardio, stretching, and avoiding pork is better than nothing, but it misses out on one of the biggest levers for reducing the odds of dying early: building muscle.

According to the scientific research, building and maintaining muscle has been shown to:

• Reduce risk of type 2 diabetes

• Support testosterone production and stress regulation

• Reduce risks of falls, fractures, and loss of independence

• Support with faster recovery from infections and surgeries

• Make it easier to maintain a leaner physique

• Improve mental clarity and energy levels

• Improve self-esteem, mental health, and quality of life

Being slim or doing a lot of cardio doesn't mean healthy. You can be slim and still be weak, insulin resistant, and increasingly more vulnerable to fractures and breaks as you age. Ironically, building muscle seems to accomplish the goals most "holistic" gay men are chasing (better mental health, higher confidence, reduced stress) often without needing years of therapy, and has the added benefit of making you more attractive in the process.

Training For Both Looks & Longevity

The purpose of this post is to let you know you don't have to choose between looking good and living well. Building muscle helps you with both. As with all things, it isn't about completely doing one or the other. The people with the lowest all-cause mortality rates were found in people who combined cardio and had built muscle. The keys to build and maintain muscle to support your health in the long-term:

• Lift consistently - 3 strength training sessions a week is plenty for most men to build the muscle they need to get the benefits of having enough muscle.

• Eat enough protein - protein needs to be prioritized to build and maintain muscle. A good rule of thumb is to eat one gram of protein per pound of body weight.

• Recover well - Many forget muscle is built when we rest. Proper recovery by getting 7 hours of sleep and aligning your food to your goal.

• Think long-term - Train for a body that helps you now and tomorrow. Muscle is one of those things that naturally begins to decline with age. While it's never to late to get to work building it, it is much easier to build the muscle you need before 50, and maintain it, rather than trying to start start.

Closing Thoughts

Gay men need to rethink muscle. It's more than a ticket to attention. It's your best defense against disease, frailty, and aging. If you want a long, vibrant life where you feel confident, independent, and strong, muscle isn't optional. It is a core part of the equation.

Want To Learn More?

If you would like to learn more about this for free I made the 90 Day Built Body Blueprint and a free training video to assist you: https://b.link/rethinkmuscle

Built For You

If you would like a more specific plan built to account for you, your life, your obstacles, and your goal, buy a training program. On your onboarding call, we will see you came from this post and take you down a different process to build something specific to you.

To get a program click here: https://b.link/startrethinkmuscle

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