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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.
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.
Why Healthy Habits Matter More as You Age
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 2020-2025 Dietary 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 and lower testosterone.
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:
- Balanced meals with protein, fat, and carbs
- Regular eating schedule (to avoid energy crashes)
- Plenty of water (dehydration affects energy and focus)
Need inspiration? An athlete meal plan template (even if you’re not training for anything) often includes lean protein, complex carbs, and healthy fats in every meal, perfect for maintaining strength and hormone balance.
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.
3. Sleep: The Silent Powerhouse of Men’s Health
Sleep affects virtually every system in the body, including hormone production.
- Most testosterone is released during sleep.
- Research shows that getting less than 5 hours of sleep per night for a week can significantly reduce daytime testosterone levels by 10-15%.
- Poor sleep is also linked to higher cortisol and elevated cholesterol.
How to Rest Well:
- Aim for 7–9 hours per night, with a consistent bedtime and wake-up time.
- Avoid screens for at least 30 minutes before bed.
- Limit alcohol and caffeine, especially later in the day.
4. Manage Stress to Protect Your Hormones
Chronic stress can wreak havoc on your testosterone levels. Elevated cortisol (the stress hormone) interferes with testosterone production and contributes to belly fat, poor sleep, and brain fog.
Healthy Habits to Implement for Stress Management:
- Take 10 minutes a day to breathe deeply, stretch, or meditate.
- Get regular physical activity (even a walk can help).
- Prioritize downtime, hobbies, and connection with others.
Even schedule overload can chip away at your health. Simplify where you can. The goal is progress, not perfection.
5. Get Your Labs Checked Regularly
You can’t manage what you don’t measure. That’s why checking your hormone levels (including testosterone) and cholesterol should be part of your next annual doctor’s visit — especially after age 40.
Ask your doctor to check:
- Total and free testosterone
- Lipid panel (cholesterol and triglycerides)
- Blood sugar (fasting glucose and A1C)
- Vitamin D and other relevant nutrient levels
Many men wait until something feels “off” to test. However, early detection can make a major difference in how you age. If you’re curious about your testosterone levels, you can order an at-home Men’s Health Panel testing kit here.
6. Rethink What “Healthy” Looks Like
Too often, men avoid health changes because they think it means becoming someone they’re not. But you don’t need to run marathons or go vegan to improve your health.
Small, consistent upgrades have a big impact. For example, you could:
- Swap soda for sparkling water
- Add one extra workout a week
- Cook one more dinner at home
- Go to bed 30 minutes earlier
Men’s Health Month isn’t about radical overhauls; it’s about owning your health one step at a time.
Take Control This Men’s Health Month
Hormonal shifts, weight gain, energy loss… it can all start to feel inevitable as you age. The truth is, most of the major risks to your long-term health are manageable when you focus on the basics: a solid diet, consistent movement, quality sleep, and regular checkups.
It’s never too late to adopt healthy habits that support testosterone, cholesterol, heart health, and vitality. Whether you’re 35 or 65, your body will thank you for treating it like it’s built to last.
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