June is Men’s Health Month — the one month a year we get a reminder to do what we probably should be doing every other month too.
I’m 72 years old and have been a student of men’s health for years. I’ve worked both physically demanding jobs and jobs that required a lot of sitting. I’ve watched friends ignore their health for decades and pay for it later. I’ve also watched men — some older than me — who are sharp, strong, and genuinely thriving. The difference between those two groups isn’t luck. It’s choices, made consistently, over time.
Learning to accept some aspects of aging while challenging others is a dance.
This piece is for all of us: the 25-year-old who feels invincible, the 45-year-old who’s starting to notice things shifting, and the guy in his 60s or 70s wondering how to hold onto what he’s got.
The Foundation: What Every Man Needs to Know
Men’s health doesn’t come down to one thing. It’s a web — sleep, exercise, nutrition, stress, hormones, mental health, and preventive screening. If you pull one thread carelessly, the others start to fray.
Here’s the honest truth: men are notoriously bad at seeking care. We die, on average, about five years earlier than women. Suicide rates among men are nearly four times higher. Cardiovascular disease kills more men than any other cause. And a significant percentage of those deaths are preventable.
The first step is the simplest and yet, the hardest: show up. Get your annual physical. Get your blood work done. Know your numbers — blood pressure, cholesterol, blood sugar, PSA (if you’re over 50), hormone levels. You can’t manage what you don’t measure.
For Young Men (20s and 30s): Build the Foundation Now
Your body right now is more capable of adaptation than it will ever be again. The choices you make in your 20s and 30s are literally building the architecture that you’ll live in for the next 50 years.
Strength train. Not just cardio — lift weights. Muscle mass is one of the most powerful predictors of longevity and metabolic health. Building it is dramatically easier at 28 than at 58. Build your foundation now while you can.
Sleep like it’s your job. Chronic sleep deprivation suppresses testosterone, raises cortisol, tanks mood, and accelerates aging. Seven to nine hours isn’t a luxury — it’s maintenance.
Learn to manage stress. Cortisol — the stress hormone — is testosterone’s enemy. Young men who normalize crushing stress, poor sleep, and constant hustle are quietly eroding their hormonal health years before they notice it.
Don’t abuse alcohol. Alcohol directly suppresses testosterone production and liver function and sets patterns that are hard to break later.
Start preventive habits early. See a doctor. Know your family history. Wear sunscreen. Floss. I know — boring. Do it anyway.
For Middle-Aged Men (40s and 50s): The Pivot Point
This is where the road forks. For many men, the 40s bring the first real signals: lower energy, a softening midsection, declining libido, slower recovery, disrupted sleep, and sometimes mood changes they can’t quite explain. This is not inevitable decline — it’s a call to adjust.
Cardiovascular risk rises sharply in this decade. If you haven’t been exercising, now is the time. If you have, double down. The goal is a strong heart, healthy blood vessels, and metabolic flexibility.
Testosterone starts declining around age 30 at roughly 1% per year. By your mid-40s to 50s, the cumulative drop is meaningful for many men. More on this below.
Mental health matters more than ever. Men in midlife have some of the highest rates of depression and suicide. If you’re struggling, please talk to someone. Strength is knowing when to ask for help.
For Older Men (60s, 70s, and Beyond): Play the Long Game
At 72, I can tell you this: aging well is absolutely possible, and it requires intention.
Muscle loss (sarcopenia) is the silent thief. After 60, men can lose 1–2% of muscle mass per year without resistance training. This affects strength, balance, metabolism, and independence. The antidote is resistance exercise — it’s never too late to start. I’ve actually gained muscle mass since I began measuring my body composition with our InBody Scale.
Balance and fall prevention deserve serious attention. Falls are a leading cause of injury and death in older men. Yoga, tai chi, balance drills, and leg strengthening all help.
Bone density matters for men too, not just women. Weight-bearing exercise, adequate calcium and vitamin D, and avoiding smoking all protect bone.
Cognitive health is closely tied to cardiovascular health. What’s good for your heart is good for your brain — exercise, social connection, mental stimulation, sleep, and managing blood pressure.
Stay connected. Loneliness is as dangerous as smoking 15 cigarettes a day, according to some research. Older men are particularly vulnerable to social isolation. Cultivate relationships. Stay engaged.
The Testosterone Question: Hormones, TRT, and Natural Approaches
No conversation about men’s health would be complete without addressing testosterone — arguably the defining hormone of male biology.
Testosterone peaks in early adulthood and declines gradually from there. By 70, many men have testosterone levels 30–50% lower than they did at 25. Low testosterone (hypogonadism) can cause fatigue, reduced muscle mass, increased body fat, mood changes, low libido, and cognitive fog. Some men barely notice the decline; others find it significantly affects their quality of life.
Testosterone Replacement Therapy (TRT): The Pros and Cons
TRT has grown in popularity, and it works — often dramatically — for men who are genuinely deficient.
The potential benefits:
- Restored energy and vitality
- Improved muscle mass and strength
- Reduced body fat, particularly visceral fat
- Better mood and mental sharpness
- Improved libido and sexual function
- Possible cardiovascular benefits (evidence is evolving)
The real risks and trade-offs:
- Suppression of natural testosterone production — your body may stop making its own, which matters if you ever stop treatment
- Reduced fertility and testicular atrophy (the testicles produce less when the body senses enough testosterone)
- Elevated red blood cell count (polycythemia), which can raise clotting risk
- Possible acceleration of prostate issues — still debated, but men with prostate cancer are generally not candidates
- Requires ongoing commitment, monitoring, and medical supervision
- Cost and access barriers
TRT is not a shortcut or a fountain of youth. It’s a medical treatment for a medical condition. If your levels are genuinely low and you’re symptomatic, it’s worth a serious conversation with a knowledgeable doctor — ideally a urologist or endocrinologist. Avoid the pop-up testosterone clinics that prescribe without proper evaluation.
Natural Ways to Maintain and Build Testosterone
Before reaching for the needle or the gel, there’s a lot you can do naturally — and these strategies work at every age.
Resistance training is the most potent natural testosterone booster available. Heavy compound lifts — squats, deadlifts, rows, presses — stimulate the greatest hormonal response. The immediate impact is temporary, but consistency over years compounds the benefit.
Sleep. Most testosterone is produced during sleep, particularly during deep sleep. Cutting sleep cuts testosterone. This is non-negotiable.
Manage body fat. Adipose tissue (body fat), especially around the abdomen, converts testosterone to estrogen via an enzyme called aromatase. Reducing body fat raises testosterone naturally and reduces estrogen dominance.
Reduce stress. Chronic high cortisol suppresses testosterone. Meditation, time outdoors, adequate rest, and cutting unnecessary stressors all help.
Eat enough — and eat well. Extreme caloric restriction, very low-fat diets, and nutrient deficiencies all tank testosterone. Healthy fats (olive oil, avocado, eggs, fatty fish) support hormone production. Zinc and vitamin D are particularly important — deficiencies in either are associated with low testosterone. I’m fortunate to be married to a Nutrition Coach, and this is another service we offer at island Fitness. The importance of nutrition, food quality and choices cannot be overstated.
Red Light Therapy. Relatively new to the scene is Red Light Therapy, or Photobiomodulation (PBM). Testosterone is primarily produced by Leydig cells in the testes, which are exceptionally dense in mitochondria and highly sensitive to cellular energy production. The theory behind PBM is that specific wavelengths of light (typically 630–1100 nm) penetrate the tissue and interact with cellular enzymes (such as cytochrome c oxidase), potentially upregulating ATP (energy) production, reducing localized oxidative stress, and supporting hormone synthesis. While animal studies show promise, there have been no large-scale human studies to date.
Limit alcohol. Even moderate drinking chronically reduces testosterone levels.
Avoid endocrine disruptors. Plastics (BPA), certain pesticides, and some personal care products contain compounds that interfere with hormone signaling. Minimize exposure where you reasonably can. Plastics are everywhere, and microplastics are difficult to detect and avoid, so choose non-plastic packaging wherever possible.
Ashwagandha has emerged as one of the better-studied herbal supplements, with multiple clinical trials showing modest but real increases in testosterone and reductions in cortisol. It’s not magic, but it’s not nonsense either.
Pine Pollen Pine pollen is a natural supplement that contains bioidentical phytoandrogens (plant-based male hormones), including testosterone, DHEA, and androstenedione. Many men use it to naturally support hormone levels, combat fatigue, and boost libido. Emerging, small-scale clinical research suggests that taking a proprietary pine pollen extract—particularly in tincture form—can increase free testosterone levels and improve hypogonadal (low-androgen) symptoms in both older
What do the numbers say?
Total testosterone (TT) – Measures all testosterone in your blood, both bound to proteins (like SHBG) and free. This is the most common screening test
Free testosterone – Only the unbound portion available for immediate use by your body (about 2–3% of total) Free Testosterone and Bioavailable Testosterone are more important than Total Testosterone.
Bioavailable testosterone – Includes free testosterone plus testosterone loosely bound to albumin, which can still become available . Know your numbers and talk with your doctor or naturopath before undertaking any supplement regime.
The Bottom Line
Men’s health isn’t complicated — but it requires honesty with yourself and a willingness to act before problems become crises.
Whether you’re 25 or 75, the fundamentals hold: move your body, sleep, eat real food, manage stress, stay connected to people you care about, and see your doctor. If hormones are part of your picture, understand your options — both the medical route and what you can do naturally.
We tend to take better care of our cars than our bodies. Our bodies have to last a lifetime.
June is Men’s Health Month. Use it. Not as a one-time event, but as a starting point for the rest of the year — and the rest of your life.
This article is intended for informational purposes and reflects a personal perspective. Always consult a qualified healthcare provider for medical advice specific to your situation.