Do not take zinc with high-dose calcium, iron, or copper to prevent absorption interference. Avoid excessive calcium intake with vitamin D to prevent hypercalcemia. Consult a healthcare provider if pregnant, nursing, have kidney disease, or are taking immune-modulating medications.

Most men think they’re healthy until something goes wrong—fatigue, weight gain, brain fog, low libido, or an injury that takes too long to heal. The reality? Health isn’t just about avoiding disease; it’s about optimizing performance, longevity, and resilience. If you want to feel strong, think clearly, and age well, you have to take a proactive approach. Here’s how:

Prioritize Strength Training & Functional Movement

Muscle is your greatest asset for longevity. As you age, muscle loss (sarcopenia) slows metabolism, weakens bones, and increases disease risk. The solution? Strength training 3-4 times per week. Prioritize compound movements—squats, deadlifts, presses, and pulls—to build strength, improve hormone balance, and increase insulin sensitivity.

In addition, functional training (mobility, stability, and core work) keeps you injury-free. Add Zone 2 cardio (low-intensity, steady-state exercise) for heart health and occasional HIIT (high-intensity interval training) for metabolic flexibility.

Optimize Sleep for Recovery & Hormonal Balance

If you’re not getting 7-9 hours of quality sleep, you’re sabotaging your testosterone, muscle recovery, and brain function. Here’s how to fix it:

• Set a bedtime routine: Dim the lights, cut off screens 1 hour before bed, and stick to a schedule.
• Cool down your bedroom: 65-68°F is optimal for deep sleep.
• Supplement wisely: Magnesium glycinate and ashwagandha help relax your nervous system.
• Get morning sunlight: This regulates your circadian rhythm, improving sleep quality.

Manage Stress & Optimize Hormones

Chronic stress increases cortisol, which disrupts testosterone, causes weight gain, and accelerates aging. To combat this:

• Cold exposure (cold showers or ice baths 3-4x/week): Reduces inflammation, sharpens focus, and builds resilience.
• Heat therapy (sauna 3-5x/week): Improves detoxification, cardiovascular health, and recovery.
• Breathwork & meditation (5-10 minutes/day): Lowers stress, enhances mental clarity, and optimizes hormone balance.

Fuel Your Body with the Right Nutrients

Eliminate ultra-processed foods, refined sugars, and industrial seed oils. Instead, focus on:

• Protein (1g per pound of lean body mass) to build muscle and support metabolism.
• Healthy fats (omega-3s, olive oil) to reduce inflammation and support longevity.
• Micronutrients (zinc, magnesium, vitamin D, and B vitamins) for optimal hormonal and metabolic health.

Track & Optimize Your Health Metrics

You can’t improve what you don’t measure. Annual check-ups aren’t enough. Get regular blood work, track testosterone, fasting insulin, inflammatory markers, and metabolic health. Stay ahead of problems before they start.