Have you tried a ketogenic diet or attempted intermittent fasting? MCT oil, perhaps? And what about paleo, macrobiotic, or that slightly creepy beef-and-only-beef diet that Mr Jordan Peterson gained notoriety for last year? There is a lot of nightmarish nonsense floating around when it comes to what men put into their bodies. To make things worse, we are forever being assaulted with images of men who possess a Love Island-ready torso that is nigh impossible to achieve for anybody over the age of 25 who likes to do things such as go to restaurants occasionally or enjoy a pint on a Friday.

There are, of course, many ways in which we could all do a little better by ourselves, nutritionally speaking. But what – and whom – to trust? Mr Ian Marber, a nutrition therapist who is refreshingly not gimmicky in his approach to diet, has just written a book that hopes to be that guide, and it is appropriately titled Man Food. Full of, er, easily digestible tips that are simple to follow and implement, this no-nonsense guide is just the antidote to, well, all that nutritional nonsense. We spoke to him below, and gleaned five of his top tips on how to be a healthier man.

If you find yourself reading up a lot on health and wellness, you may have noticed the recent fervour surrounding the “microbiome”’. The thinking is that by helping the microbiome in your gut (i.e. the bacteria that help it operate) you will see numerous improvements in your health. “Having a food that encourages good bacteria to flourish every day is a smart move,” says Mr Marber. “Gut bacteria have several roles and are directly involved in the final stage of digestion of food as well as maintaining the immune system, bone density, weight management and energy. That might be a serving of sauerkraut, miso or a small glass of kefir, at any time of the day.”

Supplements abound, but there are three main ones that Mr Marber recommends. “There are three supplements that I think men should be taking: vitamin D, omega-3 fats and vitamin B12.” All have a number of roles to help bolster the body, but, says Mr Marber, they are especially important for men. “Vitamin D can help offset prostate inflammation, encourage calcium utilisation and thus help bone density, as well as supporting testosterone production and promote sleep. Omega-3 fats help cardiovascular health, cognitive function and blood glucose management, itself linked to weight loss and energy levels. Vitamin B12 levels can fall as we age and as it’s involved in sleep, the nervous system and energy production, it’s especially important.”

Prostate problems, unfortunately, are common, and become even more so as we age. Something that can stop it going wobbly is carotenoids, which are better known as the orange, yellow and red colours that occur naturally in food. “The easiest way to get more carotenoids is to eat as plenty of brightly coloured fruits and vegetables,” says Mr Marber, “For example, tomato paste, sauce, passata and puree are sources of the carotenoid lycopene, more easily absorbed from cooked tomato, while pumpkin, apricot and spinach contain another and well-known carotenoid, beta-carotene.” See also: calcium. “Calcium is obviously important for bone density, but it possible that getting it solely from dairy sources may have repercussions for prostate health. Instead of overloading on dairy, look to kale, chicken, beans and pulses as well as almonds and sesame seeds.”

Often find yourself finishing half a bottle of Sancerre before the bread basket arrives? Employ a measure of self-control and make sure your wine only gets to your table when your food does. “It’s a simple trick to drink less and reduce the way that alcohol may change behaviour. It’s the alcohol in a pre-dinner drink, on an empty stomach, that enters the bloodstream more readily than when it’s enjoyed with food, and as we all know, after a drink or two, who cares about good nutrition!” Touché, Mr Marber.

A dilemma when you make any changes to your diet is that, often, it’s hard to tell if they’re working or not. The best way to monitor this? A sleep diary. While this is not, technically, a “nutrition tip”, it is a brilliant way to monitor your progress. “Changes to the diet or even taking supplements may not reap rewards immediately, and so keeping a note of how you sleep, be that duration and quality, can help track improvements,” says Mr Marber. “You should be looking for quality of sleep, how refreshed you feel, and how long you stay awake when you do wake in the night.”