Why are so many men struggling with their health—and what can they do about it?

As part of Men’s Health Week, Nutrition Network brought together four practitioners from around the world to discuss a topic that affects millions of men, yet is often not spoken about openly enough: the decline in men’s physical, metabolic, and mental health.

The panel, hosted by Tamzyn Murphy, RD, MSc (Dist.), MHP, featured certified Nutrition Network Practitioners:

• Peter Cummings – Exercise scientist and metabolic health practitioner
• Adam Weldzius – Nurse practitioner
• Shashikant Iyengar – Metabolic health coach
• Julio Catano – Coach and community advocate

Together, they explored a difficult question: Why are so many men struggling with low energy, declining strength, poor metabolic health, stress, and reduced quality of life—and are these problems really inevitable?

The answer from all four panelists was a resounding no. While ageing is inevitable, many of the health challenges modern men face are not.

The Myth That Feeling Worse Is “Normal”

Many men are told that weight gain, low energy, poor sleep, declining strength, reduced libido, and worsening health are simply part of getting older. But Peter Cummings challenged that idea immediately.

When asked what came to mind when hearing the title Strong Men, Healthy Men, he pointed to the modern tendency to search for quick fixes while ignoring the underlying causes of poor health.

“When you look at current lifestyles—sedentary behaviour, lack of sunshine, stress, poor sleep habits, ultra-processed foods—to see things like low testosterone, low energy and low strength are highly predictable. They’re not a surprise.”

His message was simple but powerful: before searching for supplements, medications, or hormone replacement therapies, we need to address the foundations of health:

• Movement & Exercise
• Restful Sleep
• Proper Nutrition
• Stress Management
• Time Outdoors

These are not glamorous interventions, but they remain some of the most powerful tools available.

Men Often Wait Too Long

One of the strongest themes of the discussion was the tendency for men to delay seeking help. Adam Weldzius, who works extensively with male patients, explained that many men arrive for care only after symptoms have become impossible to ignore.

As he jokingly put it:

“The reason women live longer than men is because men wait until duct tape stops working to actually address an issue.”

Behind the humour lies a serious reality. Research consistently shows that men are less likely than women to engage in preventative healthcare, seek medical advice, or discuss health concerns openly. Adam believes this is often linked to expectations around masculinity and strength. Many men feel pressure to keep going, provide for others, and carry their burdens quietly. The result is that health concerns frequently go unaddressed until they become significant problems.

Yet, Adam also offered an encouraging perspective. Once men engage with their health and understand that change is possible, they often become deeply committed to improving it.

The Hidden Epidemic: Insulin Resistance

While testosterone often dominates conversations about men’s health, Shashikant Iyengar argued that another issue deserves far more attention: insulin resistance.

Working extensively with people living with type 2 diabetes and metabolic syndrome in India, Shashi sees insulin resistance at the centre of many health problems affecting modern men. He described a worrying trend of increasing obesity, fatty liver disease, prediabetes, and metabolic dysfunction—even among younger people.

Importantly, insulin resistance doesn’t just affect blood sugar. It influences:

• Energy levels
• Body composition
• Systemic inflammation
• Cardiovascular risk
• Hormonal health

Shashi highlighted the relationship between excess abdominal fat and testosterone levels. Visceral fat increases the activity of aromatase, an enzyme that converts testosterone into estrogen, contributing to hormonal imbalances and worsening metabolic health.

The good news? The same interventions that improve metabolic health often improve testosterone levels as well. Shashi’s prescription was refreshingly simple:

“Take care of insulin resistance. Eat more protein and start exercising.”

The Testosterone Conversation

The topic of testosterone has become increasingly popular online, with countless advertisements, supplements, and programmes promising to boost levels. Yet the panel urged caution against reducing men’s health to a single hormone.

Peter noted that while testosterone replacement therapy has a role for some individuals, many men focus on testosterone without addressing the lifestyle factors that influence it. Poor sleep, inactivity, chronic stress, obesity, ultra-processed diets, and excessive alcohol consumption all negatively affect hormonal health. In many cases, improving these upstream factors leads to significant improvements in wellbeing.

Alcohol, Performance, and Men’s Health

An audience question prompted a discussion about alcohol consumption and its effects on health and performance. The panel was unanimous: regular alcohol consumption can negatively affect recovery, sleep quality, body composition, inflammation, and hormonal health.

Peter highlighted an often-overlooked point:

“Exercise is a dose of stress and sleep is our way of recovering from that.”

If alcohol impairs sleep, it impairs recovery. And if recovery suffers, performance suffers. Alcohol also contributes to visceral fat accumulation, which further suppresses testosterone. For men seeking optimal health, performance, or longevity, reducing alcohol consumption remains one of the highest-yield interventions available.

Strength Is More Than Muscle

While much of the discussion focused on physical health, Julio Catano brought attention to another form of strength that is often overlooked: Connection, Purpose, and Community.

Working with Hispanic communities in the United States, Julio has witnessed the effects of loneliness, disconnection, stress, and social isolation. He described how many men struggle silently while trying to project strength.

“The macho community is really not macho. It’s really a mask that they put on to cover their fears.”

His perspective challenged conventional notions of masculinity. True strength, he suggested, is not about suppressing emotion or refusing help. It is about connection—to family, community, purpose, faith, nature, and self.

Why Community Matters More Than We Think

One of the most fascinating moments of the discussion came when Peter expanded on the idea of social connection through emerging research around the gut microbiome.

He noted that social relationships may influence health in ways we are only beginning to understand. People who spend time together share microbes, influencing one another’s microbial diversity. Because microbial diversity is increasingly associated with better health outcomes, connection is not simply emotionally beneficial—it may be biologically important as well.

A Message of Hope

Despite the challenges discussed throughout the panel, the overwhelming message was one of hope. Men are not doomed to lose their energy, strength, vitality, or quality of life simply because they are getting older.

• Peter Cummings: “Getting started earlier is better.”
• Adam Weldzius: “We only get one shot at life and you don’t want to be sitting on the sidelines.”
• Shashikant Iyengar: “Take care of insulin resistance. Eat more protein and start exercising.”

Looking Ahead: Take the Next Step

At Nutrition Network, we believe that prevention is just as important as treatment. The world needs more healthcare professionals, coaches, educators, and community leaders who understand metabolic health.

If today’s discussion resonated with you, here is how you can continue learning with us:

• For Healthcare Professionals: Our Medical Certification pathway provides advanced education in therapeutic carbohydrate restriction and metabolic health.
• For Aspiring Coaches: The newly updated Foundations of Metabolic Coaching course provides a comprehensive introduction to lasting behaviour change.
• For Growing Your Practice: Pair your coaching skills with the new Coaching Business Builder course, available as a cost-saving bundle.
• For Fitness & Movement Professionals: Explore the Exercise for the Prevention and Treatment of Disease course for practical, evidence-based guidance on using exercise to improve longevity.

Final Thought

Men’s Health Week is an important reminder that health is not something we should only think about when something goes wrong. Strong men are not those who ignore symptoms, push through exhaustion, or suffer in silence.

Strong men take ownership of their health. They ask questions, seek support, invest in their future, and most importantly—they start before a crisis forces them to.