June is Men’s Health Month, a time to focus on the nutritional strategies that support long-term health, strength, and energy. While fitness and exercise play an essential role, diet is the foundation of overall well-being. From supporting heart health to maintaining muscle mass and balancing hormones, the right food choices can help men feel and perform at their best.
In this guide, we’ll explore science-backed dietary recommendations tailored for men, focusing on heart-healthy foods, muscle-supporting nutrients, and key lifestyle habits for longevity.
Learn more about my holistic approach to men’s health: My Philosophy
Key Nutrients for Men’s Health
Men’s nutritional needs change with age, lifestyle, and activity levels. Whether you’re in your 20s looking to build muscle, in your 40s focusing on heart health, or in your 50s aiming for longevity, certain nutrients are essential for optimal well-being.
🥩 1. Protein for Muscle Maintenance
As men age, muscle loss becomes a concern, making protein intake essential for strength and recovery.
✅ Best Sources:
- Lean meats (chicken, turkey, grass-fed beef)
- Fish (salmon, tuna, sardines)
- Plant-based proteins (lentils, quinoa, chickpeas)
- Nuts and seeds (almonds, chia seeds, hemp seeds)
❤️ 2. Heart-Healthy Fats
Heart disease is a leading concern for men, but a diet rich in healthy fats can help reduce inflammation and improve cardiovascular health.
✅ Best Sources:
- Avocados
- Extra virgin olive oil
- Nuts (walnuts, almonds)
- Fatty fish (salmon, mackerel)
🌿 Want to grow fresh, organic foods to support heart health? Try the Tower Garden for easy, homegrown nutrition.
🧠 3. Omega-3s for Brain Health & Hormone Balance
Omega-3 fatty acids support cognitive function, testosterone production, and reduce stress-related inflammation.
✅ Best Sources:
- Flaxseeds & chia seeds
- Cold-water fish (sardines, mackerel)
- Omega-3-enriched eggs
💪 4. Zinc & Magnesium for Testosterone & Energy
Zinc and magnesium support testosterone levels, improve sleep, and enhance exercise recovery.
✅ Best Sources:
- Oysters & shellfish
- Pumpkin seeds & cashews
- Dark leafy greens
Struggling with energy and recovery? My Well-being Programmes offer personalised nutrition support.
The Best Foods for Men’s Health
To maintain energy, muscle mass, and heart health, focus on a balanced diet rich in whole foods.
🥦 Vegetables: Broccoli, spinach, and Brussels sprouts support gut health & reduce inflammation.
🍓 Fruits: Blueberries, oranges, and bananas provide antioxidants & boost immunity.
🍠 Whole Grains: Quinoa, oats, and brown rice offer sustained energy & fibre.
🥜 Legumes & Nuts: Chickpeas, lentils, and walnuts support brain function & digestion.
If you need a customised meal plan, check out my Personalised Health & Nutrition Packages.
Lifestyle Habits for Long-Term Well-being
Along with a balanced diet, these lifestyle habits help men maintain optimal health.
🏋️♂️ Exercise Regularly – Strength training & cardio improve muscle tone & heart health.
💧 Stay Hydrated – Aim for 2-3 litres of water daily for digestion & metabolism.
🛌 Prioritise Sleep – 7-9 hours of rest supports recovery & testosterone production.
🚶♂️ Manage Stress – Meditation, breathwork, and nature walks reduce cortisol levels.
Simple Meal Plan for Men’s Health
Breakfast: 🥑
- Scrambled eggs with spinach & wholegrain toast
- Green smoothie with protein powder, banana & chia seeds
Lunch: 🥗
- Grilled salmon with quinoa & roasted vegetables
Snack: 🥜
- Greek yogurt with walnuts & honey
Dinner: 🍲
- Lean beef stir-fry with broccoli & brown rice
Looking for a nutrition plan tailored to your needs? Book a free consultation to get started.
Optimise Your Health This Men’s Health Month
This Men’s Health Month, take control of your nutrition, fitness, and well-being with small, sustainable changes. Whether your goal is boosting energy, supporting heart health, or building strength, the right nutrition plan makes all the difference.
