Fueling Strength: A Guide to Healthy Eating and Lifestyle for Men

When it comes to health, men often prioritize work, responsibilities, and family over their own well-being. But the truth is—taking care of your body isn’t optional. It’s essential. Your diet, daily habits, and mindset all contribute to how you feel, perform, and age.

At Functional Medicine Los Angeles, we empower men to take control of their health with simple, sustainable strategies. Whether you’re aiming to prevent chronic illness, boost energy, or simply feel your best, it starts with daily choices.

Here’s how to fuel strength from the inside out:

1. Build a Balanced Plate

Men often need more calories and protein than women, especially if physically active, but that doesn’t mean more junk food. Focus on nutrient-dense meals that support muscle, metabolism, and heart health.

Smart Plate Formula:

1. ½ Plate: Colorful vegetables and leafy greens – for fiber, antioxidants, and essential nutrients.
2. ¼ Plate: Lean protein – such as grilled chicken, turkey, fish, tofu, or legumes.
3. ¼ Plate: Complex carbs – brown rice, quinoa, sweet potatoes, or whole grains.
4. Healthy fats: Add small amounts of avocado, nuts, seeds, or olive oil for hormone and brain support.

👉 Pro tip: Include protein in every meal to support muscle repair and satiety.

2. Hydrate Like You Mean It

Water supports every function in your body—from brain clarity to joint lubrication. Dehydration can sneak up on busy men and lead to fatigue, low focus, or even overeating.

1. Aim for at least 8 cups of water daily (more if you’re active or live in a hot climate).
2. Limit sugary drinks and excessive caffeine or alcohol, which dehydrate and spike blood sugar.

3. Prioritize Heart Health

Heart disease is one of the leading health concerns for men, but it’s often preventable with the right habits.

Key nutrients for heart health:

1. Omega-3 fatty acids (from salmon, walnuts, flaxseed)
2. Magnesium (leafy greens, almonds, avocado)
3. Potassium (bananas, sweet potatoes, beans)

Stay mindful of salt and processed meats. Swap deli meats and bacon for grilled or baked options, and use herbs/spices instead of excess sodium.

4. Stay Active—but Keep It Simple

You don’t need a gym membership to be active. Moving your body consistently improves testosterone levels, reduces stress, and keeps your metabolism strong.

Aim for:

1. 150 minutes of moderate activity per week (brisk walks, cycling, swimming)
2. Strength training 2x/week to support bone density and muscle mass
3. Stretching or yoga to reduce injury and enhance flexibility

Find something you enjoy—that’s what makes it sustainable.

5. Stress Less, Sleep More

High stress and poor sleep can sabotage even the cleanest diet. Chronic stress raises cortisol, which can lead to weight gain, inflammation, and low testosterone.

1. Practice deep breathing, meditation, or quiet time to decompress.
2. Aim for 7–9 hours of sleep per night. Quality rest improves mental clarity,

mood, and muscle recovery.

6. Don’t Skip Check-Ups

Even healthy men should get routine screenings from functional medicine doctors. Early detection is key for conditions like high blood pressure, diabetes, and prostate issues.

Make your annual physical non-negotiable—and be honest with your doctor, particularly one specializing in Los Angeles functional medicine, about any symptoms or changes.

Men’s health is about more than lifting weights or avoiding junk food—it’s about creating a life where you feel strong, capable, and energized. At functional medicine Burbank, we support whole-person wellness—nutritionally, physically, and mentally.

Whether you’re 25 or 65, it’s never too late to prioritize your health. Small changes lead to lasting results. Start with one step—maybe a morning walk, a clean lunch, or turning in 30 minutes earlier—and build from there.