I’m not a big fan of crash dieting…

But if you went a little overboard on summer vacation and need to quickly drop some body fat and get back on track, it’s worth looking into a CLASSIC protocol from Lyle McDonald: the Protein Sparing Modified Fast (PSMF).

Here’s how it works... I should mentioned Lyle first published this protocol in 2005 and then updated it in 2008...keep in mind this is a rapid fat loss plan, it's meant as a short-term kickstart, not a long-term diet.

You're supposed to switch to a more sustainable approach after 10-12 days.

I've always maintained that you don’t need deep pockets to look dangerously handsome.

Forget designer labels. What you need is a plan.

Here’s exactly what I’d do to make it happen - step by step...👇 Step 1 - the obvious: get in great shape. This is non-negotiable. The 80/20 of stellar style lies in the condition of your physique.

And if you're clueless here, pick up my free 39 page guide that covers everything you need to know to build a physique to maximize your style👉secure.wellbuiltstyle.com/style-guide

A plain T-shirt is the ultimate test of your style. If you can make a basic tee look great, you can make almost anything look great.

But what does it take to OWN the plain tee look? And if you’re not there yet, how do you get there?

Here’s your simple roadmap 👇 Step 1: Assess Where You Stand

Before you upgrade your T-shirt game, you need to measure up—literally.

The key metric?

Your DROP measurement—the difference between your chest and waist circumference.

How to Measure:

📏 Chest: Wrap a tailor’s tape around the widest part of your chest (nipple line). Arms relaxed, no deep inhales, no flaring lats.

📏 Waist: Measure just above your belly button—about mid-point between your rib cage and hip bone. No sucking in.

🎯 The goal? A drop measurement of 8-10 inches.

Example:

✅ 32” waist → 40-42” chest = Aesthetic V-taper physique

Hit these numbers, and any plain T-shirt will look ELITE on you.

How To Maintain Your Youthful Glow As You Age

Most skin care advice focuses on products and regimens. Things that you can put on your skin to improve its look/quality.

Not that these are not important, but it makes sense to also consider your diet and how you can take care of your skin from the inside out so to speak.

As men I don’t think we need to be overly concerned about every fine line and wrinkle. But at the same time, I don’t want my skin to look overly haggard if I don’t have to. Especially if there are easy things I can do with my lifestyle to ameliorate the effects of aging skin.

After all, skin is an organ and I want to take care of it much like I want to take care of my heart, lungs, liver etc.

After looking at some of the research there are at least three types of compounds that you’d want to include in your diet if your goal is to enhance/protect the appearance of your skin as you age:

· Carotenoids
· Polyphenols
· Fatty Acids Carotenoids

Carotenoids are fat soluble pigments that you find in colorful fruits and vegetables. They act as photo-protectors and anti-oxidants. There is evidence showing that individuals who eat diets rich in carotenoids are considered healthier and more attractive. Scientists believe this is because the carotenoids cause a yellowing of the skin which gives faces a luminous glow. It’s important to note that this effect is not the same as merely getting a tan.

You can read about the research here: theguardian.com/education/2011…

The most common carotenoids in foods are beta-carotene, lycopene, lutein, and zeaxanthin.

Baked sweet potatoes have the highest source of beta carotene.

Tomato paste and sundried tomatoes (and tomatoes in general) have the highest source of lycopene.

Dark leafy greens like spinach and swiss chard have some of the highest sources lutein and zexanthin.

One thing to keep in mind when eating foods rich in carotenoids is that you’ll want to include a decent amount of fat alongside them to help with absorption as they are fat soluble compounds.

They idea here is to consume a wide variety of different fruits and vegetables that are rich in color – red, orange, yellow, green etc.

Kelly Starrett wrote a fantastic book not long ago called Built to Move:

The book is organized into 10 Vital Signs which are used as an indicator of your overall health and well-being.

Here are some of the most useful concepts I pulled from the book…amzn.to/3Ub6ywM Vital Sign #1 - Sit and Rise Test (i.e. the ability to get up and down off the floor).

The inability to get up and down off the floor without assistance is associated with a greater risk of death.

Over the past few years there has been a movement in men's style (and women's style too for that matter), towards a notion of "quiet luxury" or "stealth wealth" looks.

A lot of this has been spurred on by popular television and movies, especially hit shows like HBO's Succession. You'll see this same sort of aesthetic adopted by various elites including business tycoons and phenom athletes:

I often find it useful to think about style as a series of levels that you go through:

Level 1 – Clothes
Level 2 – Outfits
Level 3 – Identity

Allow me to explain... Level 1 – Clothes

Most men inhabit this level. This is where clothes are just something you wear and there is little consideration for style.

Most men’s purchases on this level are driven by three things:

✔️Price
✔️Comfort
✔️Utility

Is it cheap? Is it comfortable to wear and can it work for an intended purpose? If so, great. If not, then you’re moving on.

The idea here is to blend in with your peer group as much as possible. Nothing about your look is aspirational, masculine, dominant, or confident. Style is considered a frivolity and not something serious men pursue or consider.

Level 1 is an aesthetic wasteland that you should want to escape.

The Three Pairs Of Pants Every Guy Should Own.

If you don't know what you're doing with your style or where to begin...start with these three basics👇

Here's what you need to know... 1) Dark Denim Jeans

Why do I prefer dark denim jeans?

Because they are the BEST option to wear casually OR dress up.

Be sure to look for Italian or Japanese denim. Selvedge jeans would be a bonus. They don't need to be raw denim but the wash should be DARK and free of any distressing.

Also look for jeans in a medium or higher rise (i.e. crotch length).

These will sit up higher on your waist. They are more comfortable to wear and you can tuck shirts into them if you need to.

Principles to follow if you ever want to dress up a pair of denim jeans:

1) Stick to DARK denim - no distressing. Selvedge denim if you can swing it. Doesn't necessarily have to be raw denim. Japanese and Italian denim being among the best.

These here are from Bonobos (affiliate link): bit.ly/3ZZ3Ug5 2) No weird designs on the back pockets.

Charcoal grey jeans - a category I often refer to as "black adjacent" - these are from Bonobos (affiliate link):

In terms of styling they can be worn in a similar fashion to any good pair of black denim.

With footwear you can either go the monochromatic route or play with contrasts.bit.ly/3vBr80K Charcoal grey is just a nice alternative and something you don't see too many guys wearing.

In this example I've paired the jeans with a burgundy Shetland sweater and some contrasting tan suede Chelseas.

Sweater from Spier & Mackay (affiliate link):
Boots from To Boot New York (affiliate link): bit.ly/3O5mT48
bit.ly/3O8T6r8

The Long Sleeve Knit Polo.

It's refined, elegant, classy, and yet at the same time has a touch of sportiness to it as well.

One of my favorite items to wear both casually or dressed up.

Here's why it's worth having this piece in your wardrobe and some ideas on how best to style it... As I mentioned above, the long sleeve knit polo is the perfect balance between something that's casual/sporty and elegant/refined.

The combination of the point collar + button placket and knit style makes it a lovely alternative to a standard collared dress shirt for business wear.

And because it's in a polo style it's just as easy to wear casually with a pair of jeans or chinos.

Bit loafers. These are the sauciest style of loafers out there. Gucci invented them. Not for everyone but for those that want to make a statement with their footwear these can be a great option.

Here are some ideas on styling and what to look for... Bit loafers are usually worn in one of two ways:

Power dressing for business (think The Wolf of Wall Street or Wall Street: Money Never Sleeps).

Idea here is to pair bit loafers with a conservative suit and tie combo:

Reader question on how to dress in your mid to late 20s. An interesting stage where you’re neither a kid nor someone who's seasoned in their maturity.

Here are my ideas:

· Elevate your streetwear
· Incorporate luxe fabrics
· Use accessories judiciously

Let’s unpack each one… Elevate your streetwear

Streetwear is still big these days – think jeans, sneakers, hoodies, ball caps, casual jackets like bombers etc. The silhouette may have changed (oversized looks are in right now), but these items still feature prominently in the wardrobes of younger men.

I've had some readers ask about skin care.

Generally speaking, I suggest guys do LESS with their skin. That doesn't mean don't do anything but you certainly don't need a complicated "regimen" involving 15 different products. Fine lines and wrinkles are a natural part of aging and maturing. You don't need to wage and all out war against them.

As men we don't need to look too youthful.

I'd caution against more invasive approaches like face lifts, Botox etc.

The average 30-50 year old guy's casual style play:

Spring/summer: baggy shorts
Fall/winter: baggy jeans

You can do better than this. Now, there's nothing inherently wrong with shorts or jeans provided you do a stellar job of dialing in the fit and style.

But...

How to Style a Baseball Cap for the Summer

Baseball caps are by default CASUAL items (and they trend more youthful too), despite this fact there are ways in which you can style one with a bit more class and finesse for the warm weather season

Let's discuss... First, the big key here is the TYPE or STYLE of ball you choose.

Here's what not going to cut the mustard for a sharper, more elevated look: five panel caps, 59FIFTY hats (high rise crown, flat brimmed), dad caps, trucker style hats etc.

Espadrilles are a fantastic option for the summer season.

And depending on where you live you don't see them too much in the wild either. Definitely underrated.

Here's what to look for in a pair and how best to style them. For starters, I recommend looking for options with a suede upper vs the traditional canvas.

Nothing wrong with the canvas but suede uppers have a dressier, more refined look.

Styling a pair of chinos for the spring/summer season.

Let's discuss some ideas on how you can separate yourself from the pack when donning this classic menswear staple... One of the hottest items in menswear right now is a short sleeve cardigan or short sleeve button up knit (it's actually been trending for a few years now).

This is a fantastic option to pair with some chinos and sneakers and a nice alternative to a standard polo.

5 Rugged Shirts (Other Than A Flannel) Worth Having In Your Wardrobe

Flannel shirts are great but if you find them a bit overplayed here are some additional options to consider... The Denim or Chambray Shirt

The chambray is a nice alternative when you want the look and feel of denim but without any of the weight.

And there is nothing wrong with denim on denim looks...

I often say that most men leave AT LEAST 1-2 attractiveness points on the table (on a scale of 1-10) by being poorly dressed and out of shape.

And according to the "science", I'm probably right... I use quotes around the word science here because what I'm about to reference is a piece of social science research.

For those of you who don't know, social science research has come under fire in recent years as a part of the broader replication crises: bit.ly/3XO0GdD

How To Look Like An Absolute Stud When Out Running Errands

Most guys look sloppy AF when out grocery shopping, walking their dogs, dropping their kids off at school etc.

Here's an easy uniform you can adopt that will make you look 100x sharper while maintaining comfort... The formula is simple:

Plain sweatshirt + jeans + boots + legit outerwear