Whether you’re a Frank the Tank by nature or not, there are things every guy can do with rest, exercise, diet and drinks to be the life of the party all night long.

You know, as opposed to the guy passing out on his stool and getting banned from the bar/strip club/country of Canada for life.

Here are eight ways to prepare yourself to eat, drink and make merry well into the wee hours.

“I work out 20 minutes a day. That’s it. And that gives me the energy I need to be on my game all day—and night.”

1. Drink lots of water
The best endurance supplement you can take is absolutely free: H20. Your body is 70 percent water, and staying hydrated keeps you operating at peak performance. Even a small amount of dehydration can actually lower your energy levels and impede mental sharpness. So drink at least half your body weight in ounces of water per day. If you’re working out and/or in a hotter climate, drink more.

2. Rest up
Studies show that if you’re awake for 20 straight hours and get behind the wheel of a car, you’ll be operating it as if you have a blood-alcohol level of .08—the legal limit for intoxication in most states. Translation: if you don’t get enough sleep, you’re going to be lethargic, unfocused and maybe even slurring your words. You should be getting a minimum of six to eight hours of sleep every night. If you’re a napper, snag a quick one before your big night out. Can’t hurt.

3. Work out
I work out 20 minutes a day. That’s it. (Shameless plug: I do the JCORE program, go hard for 20 minutes, bang it out, and I’m done.) And that 20-minute workout gives me the energy I need to be on my game all day—and night. See, working out for 20 to 40 minutes not only burns fat, it reduces stress, recharges your mind and body and improves your mood. So if you want to power up, look good and party hard, hit the gym (or the park, or the garage) for a short, high-intensity workout every day.

4. Pound the complex carbs
Complex carbs sustain your energy. So if you know you’re going out late, load up early in the day. Try whole-wheat pasta, wholegrain bread, brown rice, oranges, bananas, apples, broccoli, corn, eggplant, dill pickles and/or low-fat yogurt. And start your morning with steel-cut oatmeal. It’s great for men. The oats produce a chemical that sends testosterone into your bloodstream, so it can improve your mood and sex drive while boosting fertility. It can even strengthen your orgasms!

5. Hit up some hummus
Before a big night, you’ll want to boost your brainpower. Your secret weapon? The chickpea, or hummus (which is basically mashed chickpeas). Chickpeas are filled with essential amino acids (natural anti-depressants) and omega-3 fatty acids (brain boosters). Spread some hummus on your whole wheat toast. Or add it to a turkey sandwich. Or drop some chickpeas in your salad. You’ll feel happier and smarter. Bonus: the stuff is rich in protein, so it’s also a good muscle-builder.

6. Avoid energy drinks
True, Red Bull or Monster will give you a temporary energy spike, but then you’ll crash. Same goes for soft drinks, and the high sugar content will do nothing for your waistline (except expand it). Diet soda is no better—it contains artificial sweeteners that make you crave more calories. Instead, go for black coffee or green tea. Or just stick to water or pulpy OJ, and get your caffeine from a couple pieces of dark chocolate.

7. Beet it
Then again, my personal favorite beverage when I know I’m going to be up late is beet juice. Your body converts the nitrates in beets into nitric oxide, which actually helps dilate blood vessels, thereby increasing blood flow to your muscles. The end result is a spike in stamina of up to 16 percent. So if you feel like you need a healthy, effective energy boost, reach for beet juice. Or just plain beets. They really can’t be, ahem, beat.

8. Stand, walk and splash
Most of us spend our days sitting behind a desk. Not only is this bad for posture, but it can wreak havoc on energy levels. The solution: stand up. Moving around stimulates the circulatory system, increasing your alertness and energy levels. Still need a jolt, in the office or a nightclub? Head to the bathroom and splash cold water on your face. That will also get your circulatory system moving, which will have the added effect of speeding up your metabolism. Win-win.


Jay Cardiello has worked with Hollywood A-Listers, Fortune 500 CEOs and NFL stars. His accelerated body transformation program, JCore, is available here, and his new book, Cardio Core 4×4, is available here