June is Men’s Health Month—a time to bring awareness to the unique health challenges men face and to encourage early detection, healthy habits, and proactive care.
Let’s be honest—there’s a running joke that men will do just about anything to avoid going to the doctor. You could be limping, coughing, and Googling symptoms at 2 a.m., but still answer “I’m fine” when someone asks how you’re doing. Sound familiar?
While duct tape and denial have their place in fixing broken furniture, they’re not great strategies for long-term health. Men’s Health Month is a timely reminder that being strong means more than muscling through—it means staying proactive about your physical, mental, and hormonal well-being.
In this post, we’ll take a comprehensive look at men’s health through the lens of integrative medicine. From nutrition and sleep to hormone balance and preventive screenings, here are the foundational tools every man needs to stay strong and resilient through every stage of life.
1. Nutrition: Fuel for Energy, Mood, and Longevity
A well-rounded eating strategy is foundational to men’s health. Nutritional needs may vary with age and activity level, but a few principles hold true across the board:
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- Prioritize protein: Lean meats, fish, eggs, legumes, and nuts support muscle maintenance and hormone production.
- Healthy fats: Omega-3 fatty acids from sources like fatty fish, flaxseeds, and walnuts help reduce inflammation and support heart and brain health.
- Limit processed foods and added sugars: These can contribute to insulin resistance, inflammation, and mood fluctuations.
- Micronutrients matter: Magnesium, zinc, boron, vitamin D, and B vitamins play crucial roles in testosterone production, mental clarity, and energy levels.
Integrative tip: A personalized approach—potentially using lab work to assess nutrient status—can help you optimize your diet and supplementation for your body’s needs.
2. Sleep: The Silent Pillar of Men’s Health
Poor sleep is linked to weight gain, lower testosterone, anxiety, and heart disease. Yet, many men suffer from sleep issues due to stress, sleep apnea, or irregular routines.
To support quality sleep:
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- Aim for 7–9 hours of sleep per night.
- Reduce screen time before bed to lower blue light exposure.
- Create a cool, dark, quiet sleep environment.
- Limit alcohol and caffeine, especially in the evening.
Integrative tip: If you snore or feel tired despite 8 hours in bed, ask your provider about sleep apnea screening. Natural tools like magnesium glycinate, L-theanine, or mindful breathing before bed can also support better sleep without pharmaceuticals. Huberman Lab’s Sleep Toolkit is a great resource, too.
3. Movement and Exercise: Strength, Endurance, and Mental Clarity
Exercise isn’t just about building muscle—it’s essential for heart health, mental well-being, metabolism, and hormone regulation.
A balanced exercise routine should include:
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- Resistance training (2–4x/week): Supports testosterone, bone density, and strength.
- Cardiovascular activity (3–5x/week): Promotes heart health and improves endurance.
- Mobility and recovery: Stretching, walking, and adequate rest help prevent injuries and support longevity.
- Resistance training (2–4x/week): Supports testosterone, bone density, and strength.
Integrative tip: If you’re recovering from injury or struggling to stick to a routine, work with a health coach or physical therapist to build a sustainable plan.
4. Hormone Health: Beyond Testosterone Replacement
Low testosterone (low T) is a common concern, especially as men age. Symptoms may include fatigue, low libido, mood changes, muscle loss, and difficulty focusing. But hormone health involves more than just testosterone—it’s influenced by sleep, stress, blood sugar regulation, nutrient status, and inflammation.
Non-TRT (Testosterone Replacement Therapy) Approaches:
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- Lifestyle optimization: Diet, exercise, and sleep hygiene are the first steps.
- Stress management: Chronic cortisol elevation suppresses testosterone.
- Targeted supplements: Ashwagandha, zinc, boron, vitamin D, and magnesium may support natural testosterone production.
- Lab testing: Comprehensive hormone panels (including free and total testosterone, SHBG, DHEA, estradiol, and LH/FSH) can help guide your treatment path.
- Lifestyle optimization: Diet, exercise, and sleep hygiene are the first steps.
Testosterone Replacement Therapy (TRT):
If lifestyle efforts aren’t enough and testing confirms deficiency, TRT may be appropriate. It can improve mood, libido, muscle mass, and bone density—but it’s not without risks.
TRT Risks and Considerations:
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- May suppress natural testosterone production.
- Can lead to elevated red blood cell counts, potentially increasing clot risk.
- Requires ongoing monitoring of PSA (prostate-specific antigen), hematocrit, and estrogen levels.
- Fertility may be impaired while on TRT.
- May suppress natural testosterone production.
Integrative tip: A collaborative approach between patient and provider is key. If TRT is pursued, it should be monitored closely and paired with lifestyle measures to minimize risks and support overall vitality.
5. Preventive Screenings: Catching Problems Early
Preventive care is one of the best tools we have for long-term health. Unfortunately, many men skip regular checkups until problems arise.
Here’s a general guide to essential screenings (check with your provider for personalized timing):
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- Blood pressure: Annually (or more frequently if elevated).
- Cholesterol and lipids: Every 5 years starting at age 20; then annually starting at age 45 – more often if at risk.
- Blood glucose / A1c: Every 3 years starting at age 35; earlier and more often if at risk.
- Colon cancer screening: Starting at age 45 (earlier with family history).
- Prostate cancer screening (PSA): Discuss at age 50, or age 40–45 if at higher risk.
- Testosterone levels: If symptoms suggest a deficiency.
- Mental health screening: Depression and anxiety are common and treatable—don’t overlook them.
- Blood pressure: Annually (or more frequently if elevated).
Integrative tip: Use annual wellness visits as an opportunity to discuss health goals, stress, sleep, and lifestyle habits—not just labs.
Final Thoughts: Your Health is Worth the Investment
Men’s Health Month is an opportunity to check in—physically, mentally, and emotionally. Whether you’re thriving or feeling run down, taking time now to invest in your health pays off in energy, resilience, and quality of life down the road.
From personalized nutrition and hormone evaluations to health coaching and preventive screenings, we’re here to support your health journey every step of the way.
Need a reset or have questions about your labs, energy, or hormone levels? Reach out to schedule an appointment with one of our providers today.
Let’s make June the start of your strongest, healthiest year yet.
This blog post was written by Tom Everts, PA-C, a medical provider at Integrative Family Medicine of Asheville. You can read more about Tom in his bio.