June marks Men’s Health Month, a time dedicated to raising awareness about preventable health problems and encouraging early detection and treatment of disease among men. Beyond doctor’s visits and screenings, Men’s Health Month is also an opportunity to evaluate your everyday habits and start building routines that actually support long-term well-being.
1. Why Healthy Habits Matter More as You Age
If you’re over 40, you’ve likely noticed that your body doesn’t bounce back the way it used to. Energy dips. Recovery takes longer. Fat seems to stick around no matter how hard you train. Behind the scenes, your testosterone levels may be declining faster than you think.
The good news? With the right lifestyle strategies, you may be able to support healthy testosterone, protect your heart, and feel stronger and more focused without overhauling your entire life. Here’s what to focus on this Men’s Health Month.
Your 20s might’ve let you get away with skipping sleep, eating fast food, and slacking on workouts. But as you get older, the cost of those habits gets higher.
- Testosterone levels naturally decline with age, dropping roughly 1% per year after age 40.
- Muscle mass decreases by 3-8% per decade after age 30, while body fat tends to increase.
- Cholesterol levels can creep up, raising the risk of heart disease.
And yet, many men don’t adjust their routines to account for these changes. Instead, they power through the fatigue, ignore the brain fog, and assume they just need to “man up.”
But ignoring the signs doesn’t work. Preventive health isn’t about reacting when something goes wrong; it’s about creating daily habits that keep your body running optimally before major issues arise.
1. Eat to Support Hormones and Heart Health
If there’s one area most men overlook, it’s nutrition. Your diet plays a major role in maintaining healthy testosterone and cholesterol levels, and your choices don’t need to be extreme to make an impact.
Avoid “Low Fat” Extremes
Your body uses cholesterol to make testosterone. Diets that are too low in fat have been linked to decreased testosterone levels and decreased testosterone production in the testes. According to the Guidelines for Americans, most adults should aim to get 20-35% of their daily calories from healthy fats.
- Good fat sources: avocado, olive oil, fatty fish (like salmon), nuts, and whole eggs.
- Avoid trans fats and overly processed oils, which can increase inflammation.
Include Foods That Increase Testosterone
Certain nutrients have been linked to better hormone health:
- Zinc (found in red meat, shellfish, seeds)
- Magnesium (spinach, almonds, beans)
- Vitamin D (fatty fish, fortified dairy, and sunshine)
These may help support testosterone production and reduce oxidative stress.
Manage High Cholesterol Foods
While dietary cholesterol isn’t the villain it was once thought to be, it’s still smart to moderate by:
- Limiting fried foods, processed meats, and fast foods
- Focusing on fiber-rich options like leafy greens, oats, and berries to help manage cholesterol levels.
Build a Sustainable Meal Plan
Instead of dieting, aim for a good eating habits foundation:
2. Make Strength Training Non-negotiable
Cardio has its place, but strength training is essential for men’s health as they age.
Why It Matters:
- Increases lean muscle mass
- Decreases visceral fat (the dangerous fat around your organs)
- Stimulates natural testosterone production
- Improves insulin sensitivity, reducing diabetes risk
The American Heart Association recommends getting at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity.
It’s best to increase intensity over time, but aim for 2–4 days per week of strength-focused training, using free weights, machines, or bodyweight. Research shows that movements like squats, deadlifts, and push-ups may provide the most benefit.