Redefining Strength: A Deep Dive into Men’s Health
What if the strongest version of you wasn’t the one pushing through, ignoring symptoms, or burning the candle at both ends—but the one who slows down, pays attention, and takes care of himself on every level?
In a world that’s conditioned men to measure strength in grit, muscle, and endurance, I’m flipping the script. True strength comes from wholeness. When your mind is clear, your energy is steady, your digestion is smooth, and your emotions are grounded—you become unstoppable in the best kind of way.
Here’s a holistic roadmap to men’s health that goes beyond protein shakes and pushups.
1. The Hidden Toll of Chronic Stress
Most men don’t realize they’re operating in a near-constant state of fight-or-flight. Chronic stress isn’t just a mental or emotional issue—it’s a full-body experience. Elevated cortisol over time can lead to belly fat, insulin resistance, high blood pressure, lowered testosterone, sleep problems, and even digestive shutdown.
Men are taught to “deal with it,” but that buried stress doesn’t go away. It morphs. It shows up in irritability, addictions, numbing behaviors, digestive issues, fatigue, reduced libido, cardiovascular issues, and that underlying sense of burnout.
How to Help Manage Stress:
Nervous system resets: Try deep breathing, somatic movement, yoga, stretching, or a 10-minute walk in nature to calm the stress response.
Build recovery into your week: Sleep is non-negotiable, and so is intentional rest. That means more than just zoning out in front of a screen—think meditation, journaling, or a good book—whatever helps you relax and fills you back up.
Move the emotion, not just the body: Exercise helps metabolize stress hormones, but so does giving yourself permission to feel. That frustration, sadness, or fear? It needs somewhere to go.
2. Fueling the Body Like It Matters
Too many men are undernourished in the name of convenience—skipping meals, relying on caffeine, energy drinks, or grabbing fast food on the go. But the body needs real fuel to function well, especially if you’re under stress or working out regularly.
Protein is crucial, but it’s only one piece. Without enough minerals, healthy fats, and fiber, you’re not absorbing or using your nutrients efficiently. And micronutrient deficiencies can lead to low energy, mood issues, hormone imbalances, and cravings that derail your goals.
How to Fuel Your Body:
Prioritize quality proteins: Grass-fed beef, bison, wild-caught fish, eggs (if tolerated), and bone broth are excellent.
Balance your plate: Include colorful veggies for fiber and antioxidants, healthy fats like avocado or olive oil, and slow-digesting carbs like sweet potatoes or quinoa.
Focus on nourishment, not perfection: Eat meals that leave you feeling grounded and energized, not bloated or wired. Hydrate with mineral-rich water (a pinch of sea salt goes a long way).
Further Reading: 3 Simple Nutrition Shifts That Can Change Your Life
3. Gut Health: Your Second Brain (and Immune System)
Men are less likely to seek help for digestive symptoms—but bloating, gas, heartburn, constipation, and fatigue after meals are all signs your gut needs support. Your gut isn’t just about digestion—it’s where over 70% of your immune system lives and where your body produces neurotransmitters like serotonin and dopamine.
A sluggish or inflamed gut can impair nutrient absorption, raise inflammation, and affect everything from energy levels to mood and skin health.
How to Support Your Gut:
Slow down at meals: Chewing well—like really well—and eating without distractions helps trigger proper digestive function. Men often eat fast which means swallowing a lot of air and unchewed food, ultimately leading to several digestive issues and potential immune concerns.
Cut back on inflammatory triggers: Alcohol, processed oils, sugar, and ultra-processed foods wreak havoc on your gut lining and microbiome.
Rebuild the terrain: You may benefit from targeted probiotics, digestive enzymes, or short-term elimination of common triggers like gluten, dairy, or corn—especially if you have brain fog, skin issues, or joint pain.
Further Reading: Gut Health + the Mood Connection
4. Hormones: The Silent Drivers of Men’s Health
Hormone health isn’t just about testosterone levels (though that matters). It’s about the balance of all your hormones—insulin, cortisol, DHEA, thyroid hormones—that orchestrate your energy, libido, focus, metabolism, and even emotional resilience.
Low testosterone can look like low drive, increased belly fat, anxiety, brain fog, or feeling "flat" emotionally. But the root is often not age—it’s poor sleep, stress, nutrient depletion, gut issues, or a lack of exercise.
How to Support Your Hormones:
Lift heavy things and move daily: Strength training boosts testosterone, supports bone density, and improves insulin sensitivity.
Eat for hormone stability: Skipping meals or consuming lots of sugar or caffeine throws your hormones into chaos. Aim for regular, blood sugar-balanced meals with quality fat, protein, and fiber.
Support your adrenals: Chronic stress tanks DHEA and testosterone. Incorporate adaptogens like ashwagandha or maca (if appropriate), B vitamins, and foods rich in magnesium and vitamin C.
Get labs done, but dig deeper: If your labs say you’re “normal” but you feel off, have a holistic practitioner look at them from a functional perspective. You might need support even if you’re not clinically deficient.
5. Erections & Heart Health: Your Body’s Early Warning System
Speaking of hormones… A change in your ability to get or maintain an erection isn’t just a bedroom issue—it’s often one of the first red flags of something much deeper: cardiovascular disease.
An erection relies on healthy blood flow. If blood vessels are starting to narrow, stiffen, or lose function (as happens in early-stage heart disease), it often shows up as erectile changes before other symptoms like chest pain or shortness of breath appear. That’s why doctors now recognize erectile dysfunction (ED) as a window into vascular health.
This doesn’t mean something is “broken.” It means your body is speaking—and giving you a powerful opportunity to intervene early.
What Can Help:
Nourish your endothelium: This is the lining of your blood vessels. It thrives on nitric oxide (from foods like beets, leafy greens, and pomegranate) and suffers from processed foods, inflammatory oils, smoking, and chronic stress.
Support circulation naturally: Movement, strength training, hydration, and certain nutrients like magnesium, CoQ10, vitamin C, and B vitamins can support healthy blood flow.
Check your blood sugar and blood pressure: Insulin resistance and hypertension both damage blood vessels over time—and often go unnoticed in the early stages. Note: a glucose test isn’t enough. To really understand what your blood sugar is doing, you’ll want to have your A1C checked.
Address root causes, not just symptoms: Medications like Viagra treat the effect, not the cause. Work with a practitioner who can explore cardiovascular, hormonal, and emotional contributors to ED holistically.
What the Studies Show
A study with 36,744 participants found that men with ED had a:
48% higher risk of any cardiovascular disease
46% higher risk of coronary heart disease
35% higher risk of stroke
19% higher all-cause mortality
Another study with 45,558 participants showed men with ED had a:
47% increased risk of future cardiovascular events, including heart attack, stroke, and death from all causes
A systematic review including 14 studies (92,757 men) revealed that ED was linked to a:
44% higher risk of total cardiovascular events
62% increased risk of heart attack
39% increased risk of stroke
Guys—Let’s Talk About It!
Issues with erections are often seen as taboo or embarrassing. But they’re really one of the smartest signals your body can give you. They’re not a failure—they’re a call to reconnect, slow down, and strengthen the systems that support your whole-body vitality.
Further Reading:
PMC: Can We Consider Erectile Dysfunction as an Early Marker of Cardiovascular Disease?
PMC: Elevated Cardiac Biomarkers, Erectile Dysfunction, and Mortality in U.S. Men
6. Emotional Wellness: Redefining What It Means to Be a Man
Men are often taught to stay strong, stay silent, and “fix it” instead of feel it. But unexpressed emotions don’t just disappear—they store in the body and manifest as muscle tension, headaches, digestive issues, anger, chronic fatigue, and addictions.
Men are more likely to experience silent depression, isolation, and health breakdowns due to untreated emotional wounds. And it’s not because they’re weak—it’s because society never taught them how to process emotion safely.
Supportive Practices:
Build emotional awareness: Start noticing when your body is tight, reactive, or exhausted. That’s information.
Have a safe outlet: Whether it’s therapy, a coach, a trusted friend, or even your journal—processing emotions is a skill. The more you practice, the easier it gets. Working together is a great way to help you identify and work through what’s going on beneath the surface!
Connection is medicine: Community, brotherhood, purpose, spiritual connection—these are foundational to healing and thriving.
Further Reading: The Science of Spirituality: How Connecting with Something Greater Protects Your Brain and Body
Health is Leadership
Your health doesn’t just impact you. It ripples out to your partner, your kids, your work, your purpose. When you take care of your body, your emotions, your mental health—you’re modeling a new kind of strength. One rooted in awareness, integrity, and self-respect.
You deserve to feel good. To wake up energized. To love your life. And yes, to still be strong—but strong from the inside out.
Ready to Step Into a Healthier Season?
We can create a personalized strategy that supports your energy, digestion, hormones, and emotional wellness. Whether you’re recovering from burnout or optimizing your wellness for the long haul, I’ve got your back.