Men’s Health Matters by Svetlana Kogan, M.D

A Lifestyle Approach to Vitality and Hormone Balance

Let’s talk about men’s health—and why it’s time we take it seriously. Did you know that men in the U.S. still live five years less on average than women? That gap isn’t closing—it’s growing. While genetics play a role, the real culprits behind men’s shorter lifespans are lifestyle choices and preventable chronic diseases like diabetes, heart disease, and obesity.

I am actually writing this article in June – which happens to be Men’s Health Month, and there’s no better time to reflect, recharge, and take charge. A few simple lifestyle changes can help you boost energy, balance hormones, support your prostate, and add more healthy years to your life. As a functional medicine physician, I help men do just that—starting not with prescriptions, but with personalized lifestyle medicine.

Testosterone: The Unsung Hero of Men’s Health
Testosterone does more than fuel your libido or build muscle—it supports your energy levels, brain function, metabolism, and emotional wellbeing. After age 40, testosterone begins to decline naturally at about 1–3% per year. That’s expected. But when levels fall too far, too fast, or symptoms appear—like chronic fatigue, low mood, loss of strength, or erectile dysfunction—you might be dealing with testosterone deficiency, also known as hypogonadism.

Recent studies estimate that 20%–40% of men over 45 may be affected by low testosterone, depending on the diagnostic criteria used Low testosterone is not just about quality of life—it’s a red flag for bigger issues. It’s been linked to:
• High blood pressure
• Heart disease
• Type 2 diabetes
• Metabolic syndrome
• Obesity

In fact, low testosterone often coexists with other chronic diseases. Think of it as a symptom and a warning sign.

But Isn’t Testosterone Replacement the Only Answer? In the U.S., prescriptions for testosterone replacement therapy (TRT) have skyrocketed in recent years. While TRT can be effective for some, it also carries potential risks, including:
• Fluid retention
• Acne or oily skin
• Worsening of sleep apnea
• Increased red blood cell count (hematocrit), which can raise the risk of blood clots That’s why seeing a functional medical doctor who will see and examine you in person is so important.

Rather than reaching for hormones right away, we look at the root causes—often poor nutrition, chronic stress, lack of movement, inflammation, and toxic exposures—we perform functional physical exams, and start by using lifestyle modifications and nutrition as medicine.

Here’s the good news: you don’t need to overhaul your life to start seeing results. Here are five science-backed ways to naturally support your testosterone and vitality.

1.Move Your Body—Smartly
Studies show that high-intensity interval training (HIIT) and resistance training are particularly effective at raising testosterone in older men. But even regular brisk walking or cycling makes a difference. Also, try adding 20 minutes of resistance exercises (like push-ups or squats) three times a week.

2.Cut Back on Alcohol
Any kind of alcohol may lower testosterone levels by interfering with the enzymes that produce and regulate hormones. It also burdens your liver, which is vital for hormone detoxification.

3. Support Your Hormones With Food
Your diet plays a powerful role in hormone health. Some foods boost enzymes that protect testosterone; others increase enzymes that break it down into estrogen. Try this Superfood List: Flavonoids: Found in berries, citrus fruits, onions, and leafy greens. Turmeric: An anti-inflammatory powerhouse shown to support testosterone. Zinc-rich foods: Pumpkin seeds, oysters, and beans. Vitamin D: Fatty fish and egg yolks, or supplement based on blood levels.

4. Manage Stress Before It Manages You
When cortisol (your stress hormone) goes up, testosterone tends to go down. Chronic stress is one of the biggest hormone disruptors. Try This: Take 5 minutes each morning for breathwork, gratitude journaling, or meditation. Even short moments of calm reset your nervous system.

5. Get Your Zzz’s
Poor sleep and low testosterone go hand in hand. Aim for 7–8 hours of high-quality sleep each night. Sleep apnea—a common but underdiagnosed condition—can significantly reduce testosterone. Ask your doctor about screening if you snore or feel tired during the day.

Ready to Take Charge of Your Health?
Seeing a certified functional medical doctor means getting to the root cause—not just treating symptoms. It’s about creating a personalized plan based on your biology, lifestyle, and goals.
We’ll look at:
• Advanced hormone panels
• Metabolic markers
• Nutritional deficiencies
• Gut and immune health
• And your story—because it matters
Your health is your power. Invest in it. You’re worth it.

The author of ‘Diet Slave No More!’, Svetlana Kogan, M.D. is a Board-Certified Internal Medicine, Holistic & Functional Medical Doctor with 25 years of experience.

Her website is CustomLongevity.com Office Phone: 239-676-6883