Key Takeaways

Men’s Health Week is an annually recognized campaign of education and awareness, a focused time dedicated to highlighting the issues most men face in life and aging, specifically those areas where men are more prone to health concerns or disease. Looking at health proactively, here we’re addressing the most common concerns men face, providing tips, tools, and suggestions to prevent disease and promote total body wellness. 

• An Ounce Of Prevention - intro to 6 areas of concern commonly associated with men’s health
  
• Ways to support cardiovascular health - coffee, nitric oxide, nattokinase, coronary calcium scan, walking
  
• Ways to support brain health - omega-3, Mindflow, Cognition Coffee, regular coffee, use it or lose it
  
• Ways to support gut health - probiotics, sodium butyrate, low acid coffee
  
• Ways to support muscle building - resistance training, protein prioritization, creatine
  
• Ways to support sexual health - blood flow, exercise
  
• Ways to support energy levels - Mitocreamer, coffee, sleep

Introduction

What do GI Joe and Men’s Health Week have in common? 

No, this isn’t a cheesy joke. In fact, it’s actually a rather serious question. 
If you grew up in the 80s, then you’ve likely heard the following line of encouragement from the one and only GI Joe - “knowing is half the battle.” 

And Men’s Health Week? Well, “knowing” is what this annually dedicated time is all about. 

Why?

Because bluntly stated, fellas, there’s just some things you’ll have to keep an eye on more closely when it comes to your health.

For instance, brain health is a big one for men. 

• “Men are 1.5 times more likely to develop Parkinson’s disease than women.” 
  
• Even mild cognitive impairment is more common in men than women, especially as you age.
  
• Some studies suggest men’s brains age faster than women’s. 

And, what about heart health? 

• One in four American men die from cardiovascular events, and men typically have their first heart attack 10 years earlier than women.
  
• Heart disease is not just the leading cause of death globally; it’s also the leading cause of death in men.  

Now, clearly heart and brain health aren’t the only things which affect men in different ways than women.

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What about building muscle? 

Sexual health?

Each of these areas (and more) affect men differently, but the thing is, the issues we’ve mentioned thus far are preventable! 

And, that’s the entire point of and purpose behind Men’s Health Week - highlighting preventable health concerns so you can either address them early, or better yet, avoid them altogether! 

I’m Dr Charles. CEO and Founder of Lifeboost Coffee. As I turned 40, I noticed my body slowing down. It was harder to recover from workouts.  Harder to lose weight. Harder to gain muscle. I would walk into a room and forget why I went in there in the first place. I think that’s normal every once in a while, but I noticed it happening more often.

I didn’t like it. Aging sucks. I still felt like I was 25 mentally, but physically, I could tell I was not. 

It was time to do something about it and I started to get deeper into biohacking, longevity and research to come up with ways to slow down the aging process. 

This article is a culmination of a majority of things I take and do on a daily basis. 
I will be 48 this year and feel better now than I did in my thirties.

Overall, my advice? Don’t try to do everything all at once. That sets you up for failure. Slowly add these into your daily life and form habits. 

I hope it helps you as much as it has helped me! Let’s dive in.

Cardiovascular Health

The risk of heart disease increases with age as the walls of your heart can thicken, valves stiffen, and essentially this muscle simply becomes less efficient. 

And in men, this risk increases for numerous reasons.  

Declining testosterone levels are thought to increase metabolic syndrome, plaque buildup, and cardiovascular risks. 

Elevated blood pressure is also common in men, a statistic often cited in conjunction with unresolved anger and a lack of stress relief/management. 

Then, lifestyle factors also play a significant role here, as well as obesity, diabetes, etc.

Which begs the question, how can I support the health of my heart?

Coffee

Do you enjoy a cup (or 2 or 3) of coffee daily? 

Studies show regular coffee consumption, due to its antioxidant content, is linked to lower risks of hypertension, heart failure, and atrial fibrillation.

Of course, not all coffee is the same. That’s why sourcing and testing matter. Some coffees may be exposed to unwanted chemicals during cultivation and processing, while others prioritize cleaner growing practices and rigorous quality standards. 

Clean, single‑origin, low‑acid coffee supports heart health without the chemical load found in many conventional coffees.

Lifeboost coffee checks each of these boxes and more, so you can sip in peace, simply enjoying your cup, knowing you’re supporting your body in the process. 

Nitric Oxide

Why does this matter for heart health, especially in men?

Nitric oxide plays a role in many body systems, and when it comes to your heart, it acts as a vasodilator, relaxing your blood vessels and allowing your blood to flow with ease. 

And, as your blood pressure and circulation improve this then eases the strain on your heart that many associate with aging. 

Incorporating Nitric Oxide supplements into your diet can be a great support for heart health, while many men also find it aids in athletic performance and even erectile dysfunction.  

Nattokinase

Nattokinase is a natural supplement made from a traditional Japanese food, natto, made from fermented soybeans. 

Natto has been used for hundreds of years as part of a healthy diet to support heart health, but in recent years, supplementation has made its way into the limelight as researchers are finding its benefits reach deeper than once expected. 

One of the key benefits of this supplement? Nattokinase improves blood flow and has been shown to get rid of blood clots, reducing the risk of hypertension and stroke.

Coronary Calcium Scan

You know the saying… “An ounce of prevention is worth a pound of cure.” 

And, this is essentially what a coronary calcium scan is. 

This type of scan is basically a CT scan of your heart aimed at detecting early plaque buildup and producing a score which indicates your personal risk of heart attack. 

Scans like this can provide you with the information you need to fine tune your diet and exercise regimen, also helping you navigate any changes or tweaks you may need to make to ensure your heart is healthy, gets healthy, and/or remains healthy. 

Walk!!

Why the exclamation points? Because this one’s a biggie! 

Walking is free. And, walking is accessible to everyone. 

But even better, walking is one of the best ways to improve the health of your heart. 

Just 30 minutes of brisk walking each day can: 

• Strengthen your heart
  
• Lower blood pressure
  
• Reduce LDL (bad) cholesterol
  
• Aid in weight management 
  
• Reduce your risk of heart disease by up to 30%

So, grab your pup, a friend, your spouse, or go it alone, but get out each day and walk.

For Brain Health…

Studies show that some cognitive abilities decline at a faster rate in men than women with age. 

Men typically show greater declines in memory, processing speed, visual-spacial skills, and overall mental capacity/status, each of which are often linked to brain shrinkage and cardiovascular issues and can ultimately be an important risk factor in the development of Alzheimer’s disease. 

But, like the heart health pitfalls disproportionately associated with men, this is also something you can support and improve with intentional routines, supplementation, and lifestyle changes. 

Omega-3

Omega-3s are crucial for brain health. 

These fatty acids improve blood flow to the brain, they’re abundant in the cell membranes of brain cells and can preserve membrane health while helping your brain cells communicate with one another. 

But, as DHA and EPA (long chain fatty acids) levels decrease with age, brain size can shrink and brain aging can accelerate. 

Supporting the health of your brain with a quality omega-3 supplement (look for high DHA and EPA) can increase blood flow to the brain, reverse age-related inflammation, and support the neural structure of your brain. 

This type of support can aid in overall cognitive health, decrease the risk of memory loss, protect against vascular dementia, etc.

Functional Coffee

The good news?

Regular coffee drinkers have a 29% lower risk of Parkinson’s and a 28% lower risk of dementia.

And if you want to add an additional cognitive boost, consider switching over (or adding into your regular routine) functional coffee blends that contain brain super fuels such as lion’s mane, chaga, or coffee‑fruit extract. Studies have shown these ingredients may further support BDNF, focus, and cognitive resilience. 

Lifeboost offers a great selection of cognitive-focused coffees to fit your preferences: 

• Mindflow is our instant functional coffee supplement. Mindflow contains ingredients focused on memory support, such as Alpha-GPC, cognitive function and immune balance, such as Lion’s Mane and Chaga Mushrooms, proteins crafted for brain and gut health, such as grass-fed collagen, and so much more. 
• Cognition Coffee is our mushroom infused coffee that doesn’t taste like mushroom coffee but still delivers all the benefits of such an infusion. Our Cognition line of coffee still has our premium, low acid, stomach friendly, non-GMO, 3rd party tested, sun dried, and spring water washed Central American coffee. These clean, pure beans are then infused with lion’s mane and chaga mushroom extracts for supporting cognitive function.
  

And, if mushroom coffee isn’t your thing, when sipping clean, healthy, sustainably grown, low acid, toxin free Lifeboost Coffee of any roast/flavor, you can still reap powerful brain boosting benefits! 

Use It Or Lose It

Your brain plays a critical role in overall health. 

So, to avoid natural decline, you need to use it regularly! 

An easy way to do this? Challenge multiple areas of your brain by doing puzzles such as sudoku, crosswords, and wordsearches.  

Each of these activities can be fun ways to help you unwind and destress, but they’re also powerful ways to engage your mind, avoiding decline!

Gut Health

Gut health is typically considered a bigger concern in women than men, but this doesn't mean it’s not an area worthy of attention.

Failing to support the health of your gut can have a myriad of consequences, a domino effect that ripples throughout your body, affecting brain health, heart health, energy, digestion, and so much more. 

To support gut health consider adding the following to a healthy lifestyle: 

A Good Probiotic

As you age, cellular health declines, and this affects the health of your gut. Because of this, your immune system (housed in your gut) doesn’t function as efficiently which can lead to increased inflammation throughout the body, improper nutrient absorption, and therefore an overall increased risk of disease. 

Supplementing with a quality probiotic supports a healthy balance of bacteria within your gut.

Sodium Butyrate

Sodium Butyrate is a short chain fatty acid produced in the colon when gut bacteria ferment dietary fiber.

Supplementing with sodium butyrate can aid your gut health by reducing inflammation which may reduce your risk of disease, supporting overall digestive health, and providing energy for the cells in your colon. 

Low Acid Coffee

Most conventional coffee is very acidic, with a pH level of 4.85-5.10. 

Drinking something this acidic, especially on a regular basis, can cause irritation to your stomach lining, exacerbate IBS symptoms, cause heartburn, hinder gut health, and more. 

Lifeboost coffee is the perfect low acid brew, with the average pH of our light roast ranging between 5.1-5.8 and the average pH of our dark roast ranging between 6.5-6.8, almost as alkaline as water!

For Muscle Building…

Gym sessions aren’t just a hobby, and building muscle isn’t just about appearance. 

Building muscle mass is crucial for healthy aging, protecting your metabolic health, improving insulin sensitivity, supporting heart health, improving bone health, and increasing longevity. 

When seeking to build muscle, focusing on three key things is a great place to start for healthy aginging: 

Strength training 3–4x per week

 Resistance training triggers muscle repair and growth.

Prioritizing protein

Building muscle is complex and it takes more than just strength training. When seeking to build muscle, consuming 1 pound of protein per 1 pound of body weight is recommended as this protein provides the amino acids needed for protein synthesis, the process we discussed above which repairs torn muscle fibers to build muscle. 

Supplementing with creatine

Muscle loss is a reality as we age, and while prioritizing protein and actively seeking to build muscle is the remedy for this, supplementing your diet with creatine can serve you by helping to mitigate muscle loss. Creatine combats muscle loss by improving bone density, strength, and muscle mass when taken in conjunction with regular resistance training.

Sexual Health

A lack of sexual desire, erectile dysfunction, and diminishing sperm count are common concerns in men, especially as they age. 

Hormonally speaking, testosterone is one of the primary drivers of men’s sexual health. 

And, as these levels decline roughly 1% annually beginning at around age 30 in men, related concerns typically follow. 

These concerns can be addressed, however, in the following ways: 

Cardiovascular exercise

While testosterone is a hormonal driver of men’s sexual health, blood flow is considered to be the primary physical driver, specifically regarding both achieving and maintaining erections.

Regular cardiovascular exercise, stress management, maintaining a healthy weight, quality sleep, and quitting smoking can all help to improve blood flow.

Stress management

 Lower stress = better libido and performance. A great way to lower stress is regular exercise, such as cardiovascular exercise mentioned above. Exercise can lower stress levels, improve body image, and increase energy and stamina (in and out of the bedroom).

For Energy…

Due to declining hormones, decreased mitochondrial function, a potentially slower metabolism, and reduced muscle mass, men commonly experience low energy as they age. 

But again, this isn’t a lifelong sentence or a statistic that has to describe you. 

We’ve already detailed the importance of building muscle mass, preserving or improving sexual health (testosterone levels and blood flow), but now let’s take a look at a few other ways to boost energy. 

Supporting mitochondrial health

Mitochondrial health is foundational for energy production as these “cellular powerhouses” provide what is needed by the body for metabolism, muscle contraction, brain function, and hormone levels. Ingredients like MCTs, antioxidants, electrolytes, and collagen can help fuel cellular energy production.

Lifeboost offers a great coffee creamer option crafted specifically with mitochondrial health in mind. Mitocreamer contains a premium MCT oil, C8Vantage, Mitoprime, electrolytes, and many more ingredients all focused on boosting cellular functioning. 

Drinking clean coffee

Regularly drinking a clean, healthy brew, such as Lifeboost, serves as a powerful energy source as caffeine blocks adenosine receptors in your brain. 

Blocking adenosine receptors can prevent drowsiness, but coffee’s caffeine content also improves alertness and focus, helps you have faster reaction times, enhances physical performance, and provides a balanced release of energy.

Prioritizing sleep

Of course, contrary to what many of us think (in action) we can’t run on coffee alone. Aim for 7–9 hours to restore energy stores, regulate insulin, and support brain function.

Final Thoughts

Wow! We’ve covered a lot of info, but before we close things out, I wanted to leave you with a few powerful tools which can support each and every area of concern we’ve touched on today. 

First up, diet…

Nutrition plays a vital role in men’s health. 

Everything from heart health to testosterone levels, cognitive health, weight management, muscle building, and more can all be helped or hindered by what you’re putting into your body. 

To support each of the areas we’ve discussed today, focus on consuming nutrient dense, whole foods. 

Next, exercise…

As we get older, many are tempted to sit more and move less. But frankly, that’s the worst thing you can do for your body. 

The risk of mortality increases by 20-30% when you spend a good portion of your day sitting. 

The remedy? Good, old-fashioned movement. 

Lastly, foster a positive mindset…

Mindset is one of the most underrated and underutilized tools we have when it comes to supporting health and wellness. 

A positive outlook/mindset alone is proven to reduce stress, boost immunity, and so much more.

FAQ

1- How much nitric oxide is recommended for daily intake? 

Nitric oxide supplements do not contain nitric oxide. Instead, they are made up of the building blocks your body needs to increase nitric oxide production. 

Most find the best nitric oxide supplements contain at least L-arginine and L-citrulline, and the typical recommendations regarding dosage are: 

L-arginine - 1-3 grams per day
L-citrulline - 2.4-6 grams per day

You may also find that nitrates and a variety of antioxidant sources are common components of nitric oxide supplements. 

2- How much nattokinase is recommended for daily intake? 

For maintenance and cardiovascular support, most recommend 2,000 FU of nattokinase per day. 

The recommendations for nattokinase intake while treating a cardiovascular condition, such as atherosclerosis or hyperlipidemia exceed the above recommendation (between 6000-12000 FU daily), however, you may wish to consult your physician prior to implementing a higher dose. 

3- To reap the benefits of walking, how fast does my pace need to be?

Any movement is great, but to reap the greatest rewards of walking, a brisk pace is typically recommended. 

So, while you certainly do not need to sprint, you do want to get your heart pumping. 

4- What is the best form of Omega-3 to take as a supplement? 

Fish or algal oil is a great source of omega-3 fatty acids, and these sources typically contain the highest amounts of EPA and DHA. 

Generally, omega-3 supplement doses of less than 5000 mg per day are recommended, though this advice can vary depending on condition. Ideal is 600mg of EPA/DHA combined.

5- Do word and number puzzles as well as video games really improve brain health? 

Yes! 

Studies show that activities such as puzzles, number games, and even video games stimulate your brain’s ability to not only adapt but also create new connections. 

Over time, this improves your ability to focus, remember, and solve problems. 

6- What should I look for in a probiotic? 

Probiotic usage is often guided by your individual needs. 

For men, the typical recommendation hovers around 10-20 billion CFUs taken daily (consistency is key). 

Kombucha, kimchi, kefir, miso, and sauerkraut are also great natural food sources rich in probiotics. 

7- How much sodium butyrate is recommended daily? 

Sodium butyrate dosage recommendations often vary by need. 

For general supplementation, 150-300 mg is recommended, however, this amount is commonly advised to be taken in smaller doses throughout the day with meals. 

8- Should I only take creatine on the days I do strength or resistance training?

You can actually take creatine daily. And, the recommended dosage is 3-5 grams per day. 

Most experts warn against taking more than this as it can put strain on your kidneys. 

9- What are the benefits of coffee, per cup, for energy, cardiovascular health, and brain health?

Drinking 1-2 cups of coffee daily is linked to a decreased risk of heart failure. 

Studies show that drinking 2-3 cups of coffee daily is associated with a lower risk of heart disease, dangerous heart rhythms, and may help you live longer. 

Consuming 2 cups of coffee per day has been shown to reduce the risk of Alzheimer’s disease, and drinking 2-3 cups daily may reduce the risk of dementia. 

Moderate coffee consumption (anywhere between 2-5 cups daily) has been shown to slow cognitive decline. 

And, for “sustained energy” the FDA recommends consuming 3-4 cups of coffee daily, though you’ll want to consider backing off on caffeine consumption in the afternoon to avoid disrupting sleep.

Medical Disclaimer: This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program. Additionally, the way coffee is grown, low acid coffee, decaf coffee, as well as different roast types (light, medium, dark, etc.) can alter caffeine levels. If you have questions about the caffeine levels or pH levels of our coffee, please reach out to our team for clarification. If you have any concerns with how our coffee, or any product will affect you or your health, consult with a health professional directly.

Becky Livingston Vance Content writer

Becky is a mother, educator, and content writer for Lifeboost Coffee. She has had three years’ experience as a writer, and in that time she has enjoyed creatively composing articles and ebooks covering the topics of coffee, health and fitness, education, recipes, and relationships.