November is Men’s Health Awareness Month - success means very little without good health.

November marks Men’s Health Awareness Month, a time to shine a light on an often-overlooked truth: many men are far more proactive in business than they are about their own wellbeing.  Health can quietly slip down the list when work, family, finances and daily demands take over.

Yet the statistics speak volumes. Men die, on average, four years earlier than women, and nearly 1 in 5 men in the UK die before the age of 65. More than two-thirds of men are overweight, and 75% of suicides are male, a reminder that health is not just physical, but deeply connected to how we live, eat, move, and manage stress.

However, there is hope, as small, consistent changes can make a real, positive impact on health. Here are five foundational nutrition tips every man can benefit from.

1. Prioritise Protein - Especially as You Age

Protein supports muscle strength, hormone balance, and metabolism, all of which naturally decline over time. Include quality sources at every meal such as lean meats, fish, poultry and eggs and don’t forget plant-based protein sources found in lentils, chickpeas, tofu and beans. Pairing protein with resistance training helps maintain lean muscle and metabolic health, two key markers of longevity.

2. Rethink Your Relationship With Carbohydrates

Not all carbs are created equal. Focus on complex carbohydrates found in whole grains such as oats, brown rice, buckwheat, quinoa and fruits and vegetables that provide steady energy and support brain function. Avoid the rollercoaster of refined carbs and sugar that leads to fatigue and cravings. Balance carbohydrates with protein or healthy fats to stabilise blood sugar and sustain energy and focus through the working day – avoiding the mid-afternoon slump.

3. Eat the Rainbow - Think Anti-Inflammatory

A colourful plate is a sign of a nutrient-rich diet. Each colour represents different antioxidants and phytonutrients that power your brain, protect your heart, strengthen immunity, and support liver health. Tomatoes (lycopene) support prostate health, berries (anthocyanins) protect the heart, leafy greens (magnesium) help manage stress and energy metabolism whilst broccoli and cabbage contain potent compounds that support detoxification and hormonal balance.  Orange fruits and veg like butternut squash, carrots and apricots (Vitamins A, C and E) support the immune system.  

4. Incorporate healthy fats

Healthy fats are essential for testosterone production, brain health, and heart function. Prioritise oily fish (sardines, mackerel, salmon and anchovies), extra virgin olive oil, unsalted nuts and seeds, and avocados. Reduce processed foods, charred meats and fried oils that can increase inflammation the silent driver behind many chronic conditions.

5. Hydrate Smarter

Even mild dehydration affects mood, concentration, and energy. Aim for 1.5–2 litres of water daily, more if you exercise regularly. Cut back on excessive caffeine and alcohol both can dehydrate and disrupt sleep, two major performance drains.

Know Your Numbers, know your risks

At 50, talk to your Dr about Prostate Cancer and whether it’s right for you to have a PSA test.  If you are of African or Caribbean descent or have a father or brother with prostate cancer, NHS advice is to have this conversation at 45.  I use functional tests in my clinic such as food sensitivity tests, gut function tests, hormone profiles or nutrient status to reveal what’s going on beneath the surface. Understanding your unique results becomes easier to make meaningful, targeted changes.

This Men’s Health Month, remember: your health is your wealth. It’s the foundation that supports everything else you do.