Nutrition, Exercise, & Beyond

Guest Blog Contributor Written By:

Dr. Antti Rintanen, MD, MSc

The foundations of men’s health are not found in fads, expensive supplements, or miracle cures.

They’re built in daily decisions — what we eat, how we move, how we manage stress, and how we sleep. While these factors may seem ordinary, research consistently shows that lifestyle choices are among the strongest predictors of long-term health outcomes for men.

Yet many men are still unaware of just how impactful their habits can be.

The good news?

Even small, consistent changes can lead to significant improvements in overall well-being.

In this article, I’ll outline the evidence-based lifestyle pillars that support physical, mental, and metabolic health in men—and offer practical strategies to start improving them today.

1. Nutrition: Fueling Health from the Inside Out

A balanced diet is not about restriction or perfection. It’s about consistency and making better choices more often than not. Nutrition affects everything from energy levels and metabolism to heart health, immunity, and cognitive performance.

• What to eat: Focus on whole foods: lean proteins, healthy fats, fruits, vegetables, legumes, and whole grains. Incorporate color and variety to ensure a broad nutrient intake.
• What to limit: Ultra-processed foods, sugary beverages, and excess alcohol have strong links to chronic conditions such as heart disease, type 2 diabetes, and certain cancers.
• Key tip: Start by improving one meal per day. For example, trade a processed lunch for a home-prepared meal with protein and fiber. Batch cooking and planning ahead can make healthy eating more convenient.
• Don’t forget: Hydration is part of nutrition. Many men operate in a mildly dehydrated state. Aim for about 2.5 to 3 liters of water per day, more with exercise or heat.

Why it matters: Studies show that poor nutrition contributes to over 10 million deaths globally per year, much of it through preventable chronic diseases.

A higher diet quality is associated with a lower risk of major chronic diseases, including cardiovascular disease and cancer.¹

2. Movement and Exercise: Strong Body, Strong Mind

Physical activity doesn’t have to mean hours at the gym. For many men, daily movement and intentional training can be life-changing. Exercise supports every major system in the body, from musculoskeletal strength to immune resilience and cognitive sharpness.

• Minimum goal: 150 minutes of moderate-intensity aerobic exercise per week, plus two days of strength training.
• Hidden benefit: Exercise isn’t just about muscles — it improves insulin sensitivity, lowers blood pressure, boosts mood, and protects brain function.
• Try this: Walk or bike for short errands. Do 10 minutes of bodyweight exercises in the morning. Join a recreational sport or martial arts class for fun, accountability, and skill development.
• Stretch and recover: Flexibility, mobility work, and rest days are just as vital. A well-rounded approach helps prevent injury and supports longevity.

Why it matters: Inactive men face up to a 30% higher risk of cardiovascular death compared to their active peers.

Regular physical activity is associated with significant reductions in coronary heart disease risk.²

3. Sleep: The Forgotten Pillar of Wellness

Poor sleep affects everything from hormone balance and metabolism to mood and immune function. Yet it’s often overlooked or sacrificed in favor of work, entertainment, or other obligations.

• Target: 7–9 hours of quality sleep per night.
• Common barriers: Screen time, irregular schedules, stress, shift work, and untreated sleep disorders like sleep apnea.
• Fix it: Establish a regular bedtime, limit blue light after 8 p.m., and avoid caffeine late in the day. Consider blackout curtains, earplugs, or white noise if you’re a light sleeper.
• Track progress: Use a sleep app or journal to understand how habits (e.g., alcohol, late meals) impact your rest.

Why it matters: Chronic sleep deprivation increases the risk of obesity, heart disease, depression, and low testosterone.

Sleep restriction has been shown to reduce testosterone levels in healthy young men.³

4. Stress Management: Mental Fitness Matters

Unchecked stress can slowly erode men’s health, leading to increased inflammation, emotional burnout, and a higher risk of mental illness. For many men, the warning signs go unrecognized or unspoken.

• Tools that work: Breathing exercises, journaling, regular outdoor activity, hobbies, prayer, and spending time with trusted family and friends.
• Warning signs: Irritability, sleep trouble, tension headaches, digestive issues, or social withdrawal.
• Next step: Try 5–10 minutes of quiet reflection, walking in nature, or jotting down a gratitude list each day. These simple acts help regulate mood and build emotional resilience.
• Talk about it: Speaking with a trusted doctor, faith leader, mentor, or counselor can offer guidance and restore balance. It’s not a weakness—it’s a sign of wisdom, strength, and commitment to those who depend on you.

Why it matters: High chronic stress is linked to increased mortality risk and contributes to substance misuse, mental health disorders, and relational strain.

Men who manage stress well are more present for their families and more effective in their responsibilities.⁴

5. Routine Medical Check-ups: Prevention Beats Cure

Many men avoid the doctor until something’s wrong. But early detection is key to managing silent threats like high blood pressure, elevated cholesterol, or cancer. Regular health screenings can catch problems before they become serious.

• Essential screenings:
  • Blood pressure and cholesterol (start by age 20, repeat every 4–6 years).
  • Blood sugar and A1C (especially if overweight or family history of diabetes).
  • Prostate health discussions (typically starting at age 50, earlier if risk factors exist).
  • Colon cancer screening (start at age 45).
  • Skin checks, dental visits, and vision tests.
  • Mental health screening, especially during life transitions or after major stressors.
• Frequency: At least one annual check-up, or more often depending on age, lifestyle, and risk factors.
• Mindset shift: Seeing a doctor when you’re healthy is how you stay healthy. It’s also a chance to get personalized guidance and reinforce what you’re already doing right.

Why it matters: General health checks are expected to reduce morbidity and mortality through earlier detection and treatment of diseases and risk factors.⁵

Final Thoughts: Small Steps, Big Impact

You don’t need to overhaul your life overnight. Start small. Pick one habit this week—meal prep, daily walks, earlier bedtime—and commit to it. Over time, these small wins compound into real, measurable health improvements.

Living longer is good. Living better is the goal.

By investing in the basics—nutrition, movement, sleep, stress care, and proactive screening—you’re not only reducing your risk of disease, but also enhancing the quality of your life, your relationships, and your role as a provider and protector.

🔗 For more tools, checklists, and trusted health resources, visit:

MensHealthNetwork.org/mental-health-issues

About the Author

Dr. Antti Rintanen is a licensed medical doctor from Finland with a Master’s degree in Industrial Engineering and Management. He is the founder of The Internet Doctor, a platform dedicated to making medical science accessible for high-performing individuals and athletes. Antti blends his clinical experience with evidence-based fitness strategies to help people train smarter, recover better, and live healthier.

Works Cited

1. Satija, A., Bhupathiraju, S. N., Rimm, E. B., Spiegelman, D., Chiuve, S. E., Borgi, L., … & Hu, F. B. (2016). Plant-based dietary patterns and incidence of type 2 diabetes in US men and women: results from three prospective cohort studies. PLOS Medicine, 13(6), e1002039.
   https://doi.org/10.1371/journal.pmed.1002039
2. Wahid, A., Manek, N., Nichols, M., Kelly, P., Foster, C., Webster, P., … & Kaur, A. (2016). Quantifying the association between physical activity and cardiovascular disease and diabetes: a systematic review and meta-analysis. Journal of the American Heart Association, 5(9), e002495.
   https://doi.org/10.1161/JAHA.115.002495
3. Leproult, R., & Van Cauter, E. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, 305(21), 2173–2174.
   https://pmc.ncbi.nlm.nih.gov/articles/PMC4445839/
4. Russ, T. C., Stamatakis, E., Hamer, M., Starr, J. M., Kivimäki, M., & Batty, G. D. (2012). Association between psychological distress and mortality: individual participant pooled analysis of 10 prospective cohort studies. BMJ, 345, e4933.
   https://doi.org/10.1136/bmj.e4933
5. Si, S., Moss, J. R., Sullivan, T. R., Newton, S. S., & Stocks, N. P. (2014). Effectiveness of general practice-based health checks: a systematic review and meta-analysis. British Journal of General Practice, 64(618), e47–e53.
   https://doi.org/10.3399/bjgp14X676456