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TAKE A GOOD LOOK IN THE MIRROR and you'll see the one thing you have in common with every M & F reader, regardless of your age, height, how long you've been training, biceps size, bench press strength or even occupation: You're getting older. Sorry to state the obvious, but thanks to the burgeoning anti-aging movement, we can be much more positive about aging than when our fathers struggled with losing not only their hair, but also their muscle mass and virility. Thankfully, modern medicine can do great things, and anti-aging researchers use advanced scientific and medical technologies to detect, treat and even reverse age-related diseases and to promote innovative science and research to prolong the healthy lifespan in humans. From today's top researchers, we bring you 46 tips--like having sex, eating pizza and grabbing a beer with the guys--to help you stay healthy and feel younger. And you thought getting older wouldn't be any fun!

# 46 JUST DO IT. A Scottish study found that men who had sex three or more times a week looked an average of 12 years younger than they actually were. Having sex helps the body produce growth hormones that build lean muscle tissue and decrease bodyfat.

IN THE GYM

45 MUSCLE UP for looks and your health. More muscle means a higher metabolism, which helps keep off fat and the diseases associated with it. Research has also shown that power training in older individuals leads to a significant increase in quality of life.

44 GET LEAN AND STAY LEAN. A Norwegian study of 227,000 people found that men who were under--or overweight as teenagers had an increased risk of early death during adulthood than their ideally weighted peers. A separate analysis of data on 3,457 participants in the Framingham Heart Study from 1948 to 1990 found that being overweight at middle age can dramatically shorten life expectancy. Nonsmokers who were overweight lost an average of three years off their lives, and nonsmoking obese men lost 5.8 years.

43 KEEP YOUR DISTANCE. A hug from a gym hottie or friendly trainer may pass along more than motivation. Bacteria thrive on warm and wet skin, turning a sweaty body into a Ritz-Carlton for germs.

42 SWEAT IT OUT. Sweating in a post-exercise sauna is beneficial for mental health, providing relaxation and stress relief.

HOUSE RULES

41 RISE EARLY. Researchers found that early morning light raised levels of luteinizing hormone (LH) by 70%. LH is involved in the production of testosterone, which can help men build muscle, burn fat and enhance mood.

40 GET A DOG. Man's best friend can be your personal fitness trainer. Requiring frequent walks but sharing unconditional love with its owner, a dog can bring much joy while helping you shed bodyfat.

# 39 DO CARDIO. Just 30 minutes of cardiovascular exercise a day can increase your chance of reaching age 90 by up to 31%.

ON THE JOB

38 WORK OUT AT WORK. If you're one of the millions of Americans with a desk job, get out of your chair once every hour for 5-10 minutes of standing stretches. Stretch your shoulders, arms, neck, back, sides, chest and calves to improve circulation and relieve achiness in your neck and back.

37 BANISH STRESS. Chronic stress is bad for your health. Where possible, reduce responsibilities and expectations, practice meditation, perform visualization exercises and engage in hobbies. Physical exercise helps burn off the stress hormone cortisol.

FOR THE HEALTH OF IT

36 TRAIN YOUR BRAIN. Like your muscles, the brain must be exercised to stay in peak form. Memorization strategies can entrain the brain to work more effectively, reducing age-related memory loss. Challenge yourself with hobbies, adult education and volunteering.

35 LAUGH. Humor enhances quality of life, assists in stress management and serves as a coping mechanism. Researchers in Japan found that laughing while dining can reduce spikes in blood sugar, which can help keep obesity and type 2 diabetes in check.

34 BE SOCIAL. A recent study found that more social interaction leads to greater satisfaction with life. Any pursuit that brought people together proved beneficial for promoting positive self-image and personal fulfillment.

33 LIVE A LIFE OF LEISURE. Researchers found a 38% less risk of dementia in adults having the highest level of leisure activity.

32 BE SELFISH. Take time for yourself every day. Commit several minutes to reflecting on how to keep moving toward achieving personal happiness.

DOC'S ORDERS

31 GET REGULAR SCREENINGS and engage in early detection to help identify, prevent and intervene effectively in disease. Schedule a yearly physical with your physician, or if something seems off, make an appointment immediately.

30 OPEN YOUR MOUTH at least once a year (preferably twice) for your dentist. Recent research indicates a strong link between gum disease and heart disease.

29 POWER UP YOUR PROSTATE. Enlargement of the prostate is common in aging men. Its most bothersome manifestation is waking more often at night to use the bathroom. Men older than 40 should have regular prostate exams and prostate-specific antigen (PSA) screenings.

28 DON'T EAT THAT. Delayed food allergies can be the source of weight problems for some people. A medical specialist in this field can test you for allergies and show you how to avoid trigger foods.

# 27 WASH YOUR GYM TOWEL DAILY. Several days of continuous towel use is long enough for infectious bacteria and fungi to breed and invade through your nose or mouth.

26 GET HELP IF YOU'RE DEPRESSED. People with a history of depression in their families may be more at risk of depression than those who don't. A combination of therapy and medication can be even more effective than drugs alone.

EATING IS BELIEVING

25 GET ADEQUATE PROTEIN FROM QUALITY FOODS. Protein helps maintain muscle mass, allows cells to recover and even promotes cognitive performance. Athletes should try to consume 1 gram per pound of body-weight daily.

24 GO FISH. Fatty fish such as mackerel and salmon are rich in essential fatty acids, which help to lower cholesterol and prevent the aggregation of blood platelets on artery walls. These omega-3 fats may also elevate mood. If fish isn't your dish, supplement with 1-2 grams of fish oil daily.

23 BE COLORFUL. Choose fruits and vegetables with deep, dark hues--they pack the most nutrients and antioxidants. Eat five servings a day.

22 BEWARE OF TRANS FAT. This vegetable oil infused with hydrogen is used in thousands of highly processed commercial foods but puts people at risk for heart disease, diabetes and even muscle wasting. Take those nachos, french fries and cinnamon rolls off the menu.

21 SEW YOUR OATS. Oats, a type of soluble fiber, lower cholesterol levels and reduce the risk of heart disease. Shoot for 30-35 grams of fiber daily.

20 YOU SAY TOMATO. Tomatoes are rich in the nutrient lycopene, which could help ward off heart disease and certain cancers. Processed tomatoes in the form of ketchup, tomato paste and pasta sauces pack even more lycopene.

19 GET SOME BROCCOLI ON THE SIDE. Broccoli contains Vitamin C, carotenoids and folic acid, which can reduce the risk of heart disease. A recent study found that when you chew fresh broccoli, the plant cells release sulforaphane, a potent cancer-fighting chemical.

18 GO NUTS. A handful of almonds a day can lower by 10% the chances that a man with a total cholesterol over 200 will succumb to heart disease. Dry-roasted unsalted almonds contain Vitamin E, calcium, magnesium and potassium.

17 YEARN FOR YOGURT. Yogurt is a great source of protein and carbs. It also contains GI-friendly bacteria, necessary to combat the bad bacteria that would otherwise overrun the gut and cause a variety of ailments.

16 BERRY GOOD. High levels of ellagic acid found in strawberries and raspberries may inhibit the growth of cancer cells.

15 EAT YOUR CRUST. German researchers discovered that crusts of bread may have cancer-fighting potential. Bread crusts have an antioxidant called pronyl-lysine that was eight times more abundant in the cooked crust than in the uncooked dough.

14 CUT CANCER WITH CURCUMIN. Found in the Indian spice turmeric, curcumin may slow and destroy a type of blood cancer called multiple myeloma.

# 13 ENJOY A SLICE. In a study of 8,000 Italians, regular pizza-eaters were 59% less likely to contract cancer of the esophagus and 26% less likely to get colon cancer.

12 GO CUCKOO FOR COCOA. Dark chocolate is heart-friendly: It increases the concentration of flavonoids in the blood, causing platelets in the blood to take longer to clot.

DRINKING GAMES

11 DRINK TO YOUR HEALTH. Consuming one or two alcoholic drinks each day could help reduce the risk of developing type 2 diabetes, dementia and heart disease.