Men’s Health Week is more than just a nudge to book a check-up — it’s an invitation to examine how modern men are really doing, both physically and emotionally. And the truth? Many are struggling silently.
From declining muscle mass and hormonal shifts to emotional suppression and increased chronic illness, men’s health faces a multifaceted crisis — but one that’s deeply treatable when we address root causes.
The Hidden Impact of Emotional Repression
When we talk about men’s health, testosterone and muscle loss often steal the spotlight. But what about what’s happening beneath the surface — emotionally?
Studies show men are less likely than women to seek mental health support. Chronic emotional repression isn’t just an internal struggle; it’s linked to increased inflammation, heart disease, and even early death.
For many men, holding in emotions leads to symptoms like low libido, poor sleep, and fatigue — often mistaken as “just aging,” when in reality these are signs of hormonal imbalance or andropause.
When we disconnect from our emotions, we disconnect from our vitality.
Supporting emotional health is not separate from physical health — it’s the foundation for true wellness.
Why Muscle Mass and VO₂ Max Matter More Than You Think
After age 30, men begin to lose muscle mass, a process called sarcopenia. Without intervention, this continues at a steady pace, contributing to metabolic dysfunction, weakness, and even increased risk of mortality.
In fact, low muscle mass and poor cardiorespiratory fitness are two of the strongest predictors of early death, according to recent studies. And yet, traditional doctors rarely test or talk about it.
And muscle mass isn’t the only vital sign that often goes unnoticed: VO₂ max — the body’s ability to use oxygen during exercise — is one of the strongest predictors of long-term health and vitality. Higher VO₂ max means:
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More energy
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Better brain function
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Stronger heart and lungs
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Lower risk of metabolic diseases and early death
It's one of the strongest predictors of how well you'll age… and whether you’ll still have the energy to hike, travel, or play with your grandkids decades from now.
The good news? You can improve your VO₂ max at any age, even in your 80s or beyond!
How to Boost VO₂ Max and Preserve Muscle
If you’re in your 40s, 50s, or older, here’s a simple, science-backed approach:
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Start with Zone 2 cardio: Aerobic exercise at a conversational pace (60–70% max heart rate), like brisk walking or cycling, for 30–45 minutes most days. Click HERE for a Target Heart Rate Calculator. A target heart rate calculator helps determine the heart rate range you should aim for during exercise, based on your age and desired intensity level.
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Add high-intensity interval training (HIIT) 1–2 times a week: Short sprints with recovery periods, which improve VO₂ max up to 8 times more than steady-state cardio.
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Don’t neglect resistance training: Lifting weights 2–3 times a week preserves muscle mass, supports testosterone, and maintains metabolism.
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Track your progress: Use fitness trackers or get lab testing for an accurate VO₂ max measurement.
The Power of Mitochondria and Nutrition
Another one of the hallmark signs of aging is mitochondrial decline. Mitochondria are your cells’ powerhouses (you might remember this from high school biology class) — they create the energy you need to think, move, and heal. Unfortunately, mitochondrial function declines with age and stress, contributing to chronic diseases like heart disease, diabetes, neurodegeneration, and even mood disorders.
Supporting mitochondria means fueling them with the right nutrients:
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CoQ10
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Alpha lipoic acid
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L-carnitine
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Magnesium
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B vitamins (Methylated if you have the MTHFR gene! And if you're wondering what that even is, it's a genetic mutation that you can learn more about HERE)
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PQQ (Pyrroloquinoline quinone)
These help maintain cellular energy and resilience — the secret sauce for healthy aging.
How Stress Drains Your Cellular Energy
Chronic stress isn’t just psychological — it affects your cells, too. When stuck in fight-or-flight mode, your mitochondria are overworked and start to fail, leading to fatigue, inflammation, and accelerated aging.
Chronic stress = cellular dysfunction = accelerated aging.
Managing stress through breathwork, movement, and emotional processing is key to preserving your energy on a cellular level.
Protein: The Overlooked Longevity Nutrient
Protein isn’t just for bodybuilders. It’s essential for maintaining lean muscle mass, hormone balance, blood sugar regulation, and mood.
As men age, they need more protein, not less.
Here's why:
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Prevents age-related muscle loss (sarcopenia)
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Supports mitochondrial function (aka your cellular energy powerhouses)
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Boosts metabolism and improves insulin sensitivity
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Provides the amino acids needed for mood and hormone regulation
Optimal intake?
Around 1.6 to 2.2 grams per kilogram of body weight daily. For a 180-pound man, that’s roughly 130–180 grams per day.
Start your day with a protein-rich breakfast (30g or more) to kickstart muscle protein synthesis and reduce cravings throughout the day.
Testosterone, Prostate Health, and Why “Normal” Isn’t Enough
Testosterone naturally declines with age, but low levels shouldn’t just be accepted without question. Low testosterone is linked to:
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Depression and mood swings
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Decreased bone density
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Brain fog
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Increased belly fat
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Poor sleep
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Low sex drive
Prostate health also demands attention. An enlarged or inflamed prostate — common after 50 — can cause urinary issues, pain, and intimacy problems. Yet many men don’t seek help until symptoms become severe.
Holistic Tips for Supporting Men’s Wellness Naturally
My approach to men’s health goes beyond symptom management — it’s about restoring function at the root. Drawing on decades of experience in chiropractic, homeopathy, and biotherapeutic medicine, here are my top recommendations:
For Energy & Testosterone:
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Prioritize sleep quality — Deep, restorative sleep is when testosterone production peaks. Aim for 7–9 hours with consistent sleep/wake times. Limit screen time before resting. My #1 rule for improving sleep quality is to not watch the nightly news before retiring for the day. For more support, try my Sleep Aid bioformula.
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Get sun exposure daily — Morning sunlight helps regulate circadian rhythm and boosts Vitamin D, which supports testosterone levels. (P.S. No, you can’t get this through your window—get outside!)
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Avoid plastics + endocrine disruptors — Switch to glass or stainless steel for food storage and avoid synthetic fragrance (found in many deodorants and detergents).
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Zinc + Magnesium — These minerals are essential for testosterone production and stress resilience. Consider whole-food sources or supplementation.
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Support mitochondrial health — Movement, breathwork, and adaptogens (like Rhodiola or Eleuthero) help your cells make more energy and recover from stress.
For Prostate Health
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Pumpkin seeds + zinc-rich foods — Both have been shown to support healthy prostate tissue and urinary flow.
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Limit inflammatory foods — Cut back on processed meats, alcohol, and excess dairy, all of which can worsen inflammation in the prostate.
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Daily movement — Walking, squats, and hip openers improve pelvic circulation, which is essential for prostate health.
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Saw Palmetto + Pygeum — These herbal allies are widely used in functional medicine for benign prostatic hyperplasia (BPH) and overall urinary support.
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Homeopathic drainage — Biotherapeutic drainage remedies gently clear inflammation and support the terrain of the prostate and urogenital system. A specific remedy often used for this purpose is Sabal serrulata, a homeopathic remedy known to support urinary flow, reduce inflammation, and promote prostate health.
For Emotional Resilience
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Check in with yourself daily — Even 5 minutes of breathwork or journaling can reduce reactivity and help process suppressed emotions.
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Nourish your nervous system — Mood Boost & Anxiety Relief bioformulas are a favorite for supporting emotional health without numbing the system.
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Move your body — Exercise isn’t just about strength — it’s about moving stagnant emotion, improving mood, and recharging your mental energy. And if you need bone & joint support, try Bone Strength and Joint Health.
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Connect with other men — Isolation is one of the biggest silent threats to men’s well-being. Find spaces (even online) where honesty and depth are welcomed.
When men begin to care for their emotional and energetic terrain, everything changes — not just physically, but relationally and spiritually.
Final Word: Don’t Wait to Listen to Your Body
Men’s health isn’t just about your BMI or testosterone levels — it’s about how you feel in your body and mind. Whether you’re navigating midlife transitions, career stress, or health concerns you’ve put off for too long, you deserve a comprehensive, compassionate approach.
Even I almost ignored severe symptoms that turned out to be a thyroid issue. Don’t wait until something feels unmanageable to start paying attention to your health.
Let this Men’s Health Week be your invitation to stop ignoring the signs, and start reclaiming your strength from the inside out.
The content on this site is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making decisions about your health or using any products mentioned here. Never disregard medical guidance or delay seeking care based on information from this website.
