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Men’s Health Matters –

A Lifestyle Approach to Vitality and Hormone Balance

by Svetlana Kogan, M.D.
et’s talk Rather than reaching for hormones right
about men’s away, we look at the root causes—often poor
Lhealth—and nutrition, chronic stress, lack of movement,
why it’s time we inflammation, and toxic exposures—we
take it seriously. perform functional physical exams, and start
Did you know by using lifestyle modifications and nutrition
that men in the as medicine.
U.S. still live Here’s the good news: you don’t need to
five years less overhaul your life to start seeing results. Here
on average than are five science-backed ways to naturally
women? That gap isn’t closing—it’s growing. While genetics play support your testosterone and vitality.
a role, the real culprits behind men’s shorter lifespans are lifestyle 1.Move Your Body—Smartly
choices and preventable chronic diseases like diabetes, heart disease, Studies show that high-intensity interval training (HIIT) and
and obesity. resistance training are particularly effective at raising testosterone
I am actually writing this article in June – which happens to be in older men. But even regular brisk walking or cycling makes a
Men’s Health Month, and there’s no better time to reflect, recharge, difference. Also, try adding 20 minutes of resistance exercises (like
and take charge. A few simple lifestyle changes can help you boost push-ups or squats) three times a week.
energy, balance hormones, support your prostate, and add more 2.Cut Back on Alcohol
healthy years to your life. As a functional medicine physician, I Any kind of alcohol may lower testosterone levels by interfering
help men do just that—starting not with prescriptions, but with with the enzymes that produce and regulate hormones. It also burdens
personalized lifestyle medicine. your liver, which is vital for hormone detoxification.
Testosterone: The Unsung Hero of Men’s Health 3. Support Your Hormones With Food
Testosterone does more than fuel your libido or build muscle— Your diet plays a powerful role in hormone health. Some foods
it supports your energy levels, brain function, metabolism, and boost enzymes that protect testosterone; others increase enzymes that
emotional wellbeing. After age 40, testosterone begins to decline break it down into estrogen. Try this Superfood List:
naturally at about 1–3% per year. That’s expected. But when levels Flavonoids: Found in berries, citrus fruits, onions, and leafy greens.
fall too far, too fast, or symptoms appear—like chronic fatigue, Turmeric: An anti-inflammatory powerhouse shown
low mood, loss of strength, or erectile dysfunction—you might be to support testosterone.
dealing with testosterone deficiency, also known as hypogonadism. Zinc-rich foods: Pumpkin seeds, oysters, and beans.
Recent studies estimate that 20%–40% of men over 45 may be Vitamin D: Fatty fish and egg yolks, or supplement
affected by low testosterone, depending on the diagnostic criteria based on blood levels.
used. 4. Manage Stress Before It Manages You
Low testosterone is not just about quality of life—it’s a red flag When cortisol (your stress hormone) goes up, testosterone tends
for bigger issues. It’s been linked to: to go down. Chronic stress is one of the biggest hormone disruptors.
• High blood pressure Try This: Take 5 minutes each morning for breathwork, gratitude
• Heart disease journaling, or meditation. Even short moments of calm reset your
• Type 2 diabetes nervous system.
• Metabolic syndrome 5. Get Your Zzz’s
• Obesity Poor sleep and low testosterone go hand in hand. Aim for 7–8
In fact, low testosterone often coexists with other chronic hours of high-quality sleep each night. Sleep apnea—a common but
diseases. Think of it as a symptom and a warning sign. underdiagnosed condition—can significantly reduce testosterone. Ask
But Isn’t Testosterone Replacement the Only Answer? your doctor about screening if you snore or feel tired during the day.
In the U.S., prescriptions for testosterone replacement therapy Ready to Take Charge of Your Health?
(TRT) have skyrocketed in recent years. While TRT can be effective Seeing a certified functional medical doctor means getting to
for some, it also carries potential risks, including: the root cause—not just treating symptoms. It’s about creating a
• Fluid retention personalized plan based on your biology, lifestyle, and goals.
• Acne or oily skin We’ll look at:
• Worsening of sleep apnea • Advanced hormone panels
• Increased red blood cell count (hematocrit), which can raise the • Metabolic markers
risk of blood clots • Nutritional deficiencies
That’s why seeing a functional medical doctor who will see and • Gut and immune health
examine you in person is so important. • 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
3232 www.LifeInNaples.net