The Real Talk Men’s Health Guide: 8 Steps to Start Feeling Better Today
For many men, ignoring the warning signs their bodies send has become all too common. Society often teaches us to be tough, push through pain, and avoid showing vulnerability. But the truth is, physical health can suffer when we dismiss these signals—and it’s time we faced that honestly.
We all know someone who’s constantly in pain yet refuses to seek help. Maybe that someone is you. Reading this is a good start—but taking action is what truly matters.
Constant fatigue, recurring aches and pains, or difficulty with everyday activities shouldn’t be brushed aside. These are your body’s way of saying something needs attention. Ignoring them can lead to bigger problems down the road.
If you’re ready to make a change, here are some practical steps to support your physical health:
1. Schedule Regular Check-Ups and Blood Tests
Even if you feel fine, routine check-ups and blood work are essential. They can reveal early signs of conditions like high cholesterol, diabetes, or vitamin deficiencies—giving you the chance to address issues before they escalate.
2. Understand Low Testosterone and Its Impact
Low testosterone (“low T”) is often thought of as something that only affects older men—but that’s not always the case. Many younger men also experience low testosterone, and it often goes unnoticed or misdiagnosed.
Common causes can include:
Chronic stress
Poor sleep habits
Overtraining or lack of exercise
Obesity
Alcohol or drug use
Underlying medical conditions like diabetes or thyroid issues
Symptoms might include fatigue, low mood, reduced muscle mass, low libido, weight gain, and difficulty concentrating. These issues can impact confidence, motivation, and overall wellbeing.
If this sounds familiar, it’s worth having a conversation with your GP. A simple blood test can check your hormone levels and help identify any imbalances. Getting your testosterone tested can be a useful step—especially if you’ve been feeling off but can’t quite put your finger on why.
3. Move More—Even in Small Ways
Exercise doesn’t have to mean heavy gym sessions. Walking, stretching, or light movement can lift your mood and increase energy. In my men’s talking groups, we often finish with just ten minutes of movement—and the feedback is always the same: "I can’t believe how much better I feel."
You don’t need a perfect one-hour workout. Just move in whatever way you can. It all adds up.
4. Prioritise Quality Sleep
Sleep impacts everything—from mood and immunity to focus and physical recovery. Establishing a consistent bedtime and creating a calm, screen-free environment can make a huge difference.
I’ve personally found that keeping screens out of the bedroom helps me fall asleep faster. I try to read instead—though I’m sure I’ve re-read the same page fifty times!
5. Improve Diet Gradually
Improving your diet doesn’t mean cutting everything you enjoy or jumping into the latest food trend. In fact, the most effective changes are the ones you can stick to long term. Start with small, manageable adjustments—those are the ones that actually last.
Here are a few realistic shifts to consider:
Add, don’t just take away: Instead of focusing only on what to cut out, think about what you can add in. More colourful vegetables, whole grains, lean proteins, and healthy fats (like olive oil, nuts, or avocado) can all boost energy and improve how your body feels.
Stay hydrated: Many of us walk around dehydrated without realising it. Drinking more water throughout the day can improve concentration, digestion, and even mood.
Watch out for hidden sugars: Processed foods and drinks (even ones labelled “healthy”) often contain added sugars that can mess with your energy, weight, and mood. Start reading labels—you might be surprised what you find.
Don’t skip meals: Skipping meals, especially breakfast, can lead to crashes in energy and poor food choices later in the day. Aim for regular, balanced meals that include a good mix of protein, carbs, and fat.
Make it realistic: You don’t have to eat perfectly. I’m not saying never have a takeaway or a beer again. It's about balance. Try following an 80/20 rule: eat well most of the time, but allow space for enjoyment too.
If you’re not sure where to start, just focus on one meal a day. Maybe make your lunch a bit healthier, or plan out a few simple dinners in advance. Build from there.
And if you’re someone who struggles with emotional or stress-related eating, know you’re not alone. This is something that comes up a lot in my work with men. Bringing awareness to how certain foods make you feel—both physically and mentally—can be a powerful step.
You don’t need to be perfect. You just need to start paying attention.
6. Manage Stress Effectively
Stress can take a major toll on your body. Practices like deep breathing, short breaks, or even five quiet minutes outside can help reset your system and improve clarity.
7. Value Your Friendships
Nearly 40% of men report not having a close friend to confide in. Loneliness has been linked to heart disease, depression, and early death. Prioritising connection, opening up emotionally, and spending time with others is vital—not just for your mind, but for your physical health too.
8. Seek Support When Needed
You don’t have to face health challenges alone. Talking to a mate, a partner, a counsellor, or a healthcare professional can be a powerful step.
A lot of the men I work with struggle with this—they see asking for help as being a burden. But reaching out isn’t weakness. It’s strength. I’ve done it myself, and it’s made a world of difference.
A Final Thought: Be Patient With Yourself
Improving physical health is a journey, not a race. There will be setbacks—and that’s okay. Perfection isn’t the goal. Progress is.
Looking after your body isn’t just about living longer. It’s about living better—having the strength and energy to enjoy life and be fully present for the people who matter most.