Count Your Drinks
The CDC has reported that men who drink 3-4 alcoholic drinks each day are at a higher risk of developing cancer of the mouth, neck, and throat. They are also twice as likely to develop liver cirrhosis and high blood pressure. Allow yourself at least two alcohol-free days each week. Binge drinking doesn’t only have serious health risks—it can also contribute to weight gain and prevent you from reaching your fitness goals. Health and Wellness

Apply SPF Daily
In addition to fending off skin cancer, using broad-spectrum SPF (the kind that blocks both UVA and UVB rays) on a daily basis helps keep skin looking younger longer. Look for a sunblock with an SPF 15 or higher, making sure it covers both UVA and UVB rays. Put your sunscreen on 30 minutes before going outside and reapply every two hours.

Eat Protein at Every Meal
How much protein do you really need? It depends on whether you work out or not and how strenuous your workouts actually are. Your average desk-bound male requires just 0.36 grams of protein per pound of body weight per day.

But exercise can nearly double those requirements. For endurance athletes, Peter Lemon, a professor of exercise nutrition at the University of Western Ontario, recommends getting between 0.5 and 0.7 grams of protein per pound of body weight. “For strength athletes, those numbers are even higher–generally between 0.7 and 0.8 grams of protein per pound of body weight,” he says. If you’ve been shooting for a gram of protein per pound of body weight–or more–you’re overdoing it. Your body won’t be able to process those extra calories, and they’ll ultimately end up as just one thing: fat.

Set Down the Smokes
Avoid tobacco in any form—that means cigars, pipes, chewing tobacco, snuffs, and hookah in addition to cigarettes. Tobacco has more than 7,000 chemicals, 250 of which are known to be harmful, and 13 of which have been linked to cancer. What’s more, tobacco smoke is harmful to smokers and nonsmokers alike. Smoking is a proven cause of lung, esophagus, larynx, mouth, throat, kidney, bladder, pancreatic, and stomach cancers, as well as acute myeloid leukemia.

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