As you’ve probably realised by now, men and women are pretty different…
Whilst women’s bodies and states of mind shift through the month depending upon hormonal fluctuations, men tend to be a little more stable in terms of how you may feel day-to-day and week-to-week. Women’s hormonal shifts act on a roughly 28-day cycle, whereas male physiology follows a roughly 24-hour pattern, where hormones like testosterone, cortisol and estrodial change throughout the day.
So, what does this mean for your health? One of the key advantages is that you may be able to more easily track your health metrics and hormonal levels, helping you understand how your habits and routines are either helping or harming you over time. There are several key aspects of wellbeing you can track either via wearable tech like an aura ring, or simply by tuning into yourself and noticing how you feel on a daily basis.
These include:
· Sleep quality and duration
· Mood
· Energy levels
· Strength
· Resting heart rate
· Heart rate variability (HRV)
· Body composition
We’ll explore these parameters in depth in upcoming blogs, but if you can harness an understanding of your current state of health, this can help you track your wellbeing and aid progress towards health goals you may have, such as gaining strength and building muscle, or feeling more energised and motivated.
Stop Guessing, Start Testing: Working With Your Body & Bloodwork
Whilst men’s hormones do tend to be more stable, it’s still vital to understand that your needs in terms of nutrition, exercise and lifestyle habits will change over time. Natural muscle loss that occurs through ageing means building muscle in later life is vital, as is maintaining healthy testosterone levels, which can drop with age, stress, or certain medical conditions.
When it comes to truly optimising your health and working with your body, learning about different health parameters, predispositions and understanding your current health status can go a long way towards giving you the information you need in order to become deeply educated about you. Following mainstream advice will get you so far, but by taking responsibility for your own health, you can grab the steering wheel and direct your life towards a future of vitality and feel confident about your health choices.
Here are a few things we think it’s worth checking up on and testing instead of guessing:
HbA1C
This test detects your blood glucose levels over the last few months, giving you an average of your blood sugar levels. Whilst mainstream advice warns against high cholesterol, it’s actually issues like high blood sugar, high blood pressure and inflammation that tend to cause the body initial damage, which cholesterol then gets the blame for. Balancing your blood sugar goes a long way towards promoting more balanced hormones, less inflammation, a healthy weight and better energy levels.
Our Grass Fed Bone Marrow supplement naturally contains adiponectin, which helps break down fat stores and converts them into energy. As a result, this compound has been linked with improved insulin sensitivity, reduced risk of type 2 diabetes and cardiovascular issues.
Testosterone
The key male hormone, testosterone supports sexual function and sperm production, motivation, strength, bone density, muscle mass, fat burning, hair growth and red blood cell production. In a similar way to women’s estrogen levels declining with age, testosterone levels can fall as a man ages, leading to fatigue, low sex drive, increased body fat, lack of motivation and increased likelihood of depression. A test will measure for both total and free testosterone, and free testosterone levels are often considered more important for assessing deficiency, as this is the type of testosterone available for your body to use.
Optimised male is our powerful supplement to support male hormone levels: “This is the only supplement that raised my very low testosterone levels significantly, along with being the most affordable in terms of the list price and shipping cost. It also provides me with much needed energy.” – Derek
“This blows any testosterone supplement I've had in the past out of the water. I feel great, pumped and my sex drive is back like I was 18 years old, I’m 40 now. I will never stop taking this. Highly recommend.” - Will
Inflammation (hs-CRP)
A hs-CRP test measures for levels of inflammation within the body. This can be due to infection, injury, or chronic disease like inflammatory arthritis or SLE. If levels stay persistently high, this can lead to increased risk of cardiovascular diseases like heart attack and stroke. Inflammatory ultra-processed foods, refined sugars, alcohol, and excessive amounts of pro-inflammatory omega 6 found in vegetable oils can all contribute to chronic inflammation.
Vitamin D
Good vitamin D levels are crucial for metabolic health, bone density, immunity and muscle health. Various studies suggest 1 in 5 men in the UK is vitamin D deficient, whilst another source found 24% of males aged 19-64 had vitamin D deficiency in the UK Winter and Spring months. One of the most important things to consider with a vitamin D test, is that ‘normal’ results often aren’t optimal. A ‘normal’ vitamin D level from an NHS test can be anything from 50 to 75nmol/L. Optimal levels however, are considered to be 75-175nmol/L. If you’re concerned about your levels, think about private or functional testing for optimisation.
PSA
The Prostate-Specific Antigen test screens for prostate issues, which can become more common with ageing. The test is typically offered after 50 years of age, although it can be requested earlier. This is a blood test that can help detect prostate cancer, potentially before symptoms appear, which allows for earlier treatment of fast-growing cancers. A high PSA level can be a sign of prostate cancer, but it can also be caused by other conditions like an enlarged prostate or urinary tract infection. One of the most common causes of prostate cancer is chronic exposure to pesticides, which is why choosing regeneratively or organically farmed foods and supplements (like ours) is vital. Check out our men's health collection here for a range of products that may help support your health.
Kidney & Liver Function
The kidneys and liver are absolutely vital when it comes to overall health and detoxification. The liver is especially key for detoxifying hormones like oestrogen (even in men), which can become raised due to excessive use of BPA plastics and other endocrine disruptors like parabens in personal care products. Poor liver health can mean that even hormones like cortisol aren’t properly detoxified and excreted from the body, leading to a build-up of cortisol, manifesting as chronic stress, weight gain and high blood pressure.
Supplementing with our Grass Fed Beef Liver is a useful way to support your own liver. Cultures around the world have been treating ‘like with like’ for thousands of years, intuitively knowing that the key nutrients within liver such as vitamin A, B vitamins, choline and copper are key to a healthy liver.
“Since starting taking the liver capsules 3 week ago, the first change I noticed was that I was sleeping significantly deeper almost every night. Enabling me to feel better in myself and simply be able to do more with my day! I would absolutely recommend (and have recommend to all my own friends) trying this superfood out.” – Chris B.
Homocysteine
This is a key test if you want to check in on heart health, brain health and methylation. Elevated homocysteine levels are linked to cardiovascular disease, cognitive decline, and other chronic conditions. A test provides insight into nutrient status and even genetic risk factors. Homocysteine is an amino acid produced as a byproduct of protein metabolism, but if your diet is low in b vitamins such as B6, B12 and B9 or you have a genetic mutation such as MTHFR, homocysteine levels can build up in the body.
Our Grass Fed Beef Liver & Grass Fed Beef Organs are fantastic sources of B vitamins in an easily absorbable form. If you have an MTHFR gene mutation, you’ll need to consume B vitamins that are methylated as opposed to the standard B vitamins found in most synthetic supplements. Thankfully, the B vitamins found in organs are pre-methylated and easy to absorb, which can be a game changer for many people.
Vitamin B12 & Folate
As we mentioned, if you have an MTHFR gene mutation, this can mean your body doesn’t absorb standard synthetic B vitamin supplements well, and you’ll need to consume methylated B vitamins, such as those found in Beef Organs. Vitamins B12 and folate (B9) are critical roles in your body’s energy, brain function, DNA production, and more. They work closely together, and a deficiency in one often affects the function of the other. Symptoms of low levels can include fatigue, irritability, nerve issues, mouth ulcers, brain fog, anxiety, muscle weakness, heart palpitations, poor focus and loss of appetite.
“I have been using [Beef Organs] for about a year, and I couldn't be happier. I feel the positive effects this product has on my mind and my body. I used to struggle with brain fog and just general sluggishness, and I found these supplements and I started to feel better slowly but surely. It almost felt like I was healing, like my body needed some attention and this product was the catalyst. I see myself taking these for a long time as I am very happy with how I am feeling, more energised, more focused, I can think clearly, and I can wake up every morning knowing that I can tackle any challenge. 10/10” - Miguel
Family History
Whilst genetics doesn’t always decide your fate, it can be helpful to know what you may be predisposed to. Then, you can take steps to prevent any issues you may be more genetically likely to experience. If you have a family history of osteoporosis for example, it may be a good idea to focus on bone health, whilst a history of cardiovascular disease means heart health may be a priority for you. Our Grass Fed Beef Organs contain heart, which is often used to improve heart health itself, with high levels of CoQ10 and B vitamins, zinc iron and selenium, which all contribute to heart health.
Ancestry
Knowing which part of the world your ancestors were from can help you understand why your body may favour certain foods, and react against others. Those with northern European heritage for example, tend to digest dairy better than those without this ancestry, whilst someone with heritage closer to the equator may metabolise tropical fruits better than others. The more information you have, the more you’re able to create a diet and lifestyle that truly serves you.
Your Life Stage
Vitally, remember that your age and life stage play a huge role in your needs. After around age 30 for example, collagen production declines. Since collagen makes up a large percentage of our connective tissue, skin, bones, joints, hair and gut lining, it’s vital to start supplementing with it daily to meet your needs, especially if you want to stay active. As testosterone production declines too, supporting your levels with Optimised Male can help you maintain vitality, strength and motivation.
Your Nutritional Needs
Your body and mind will require different nutrients depending on your life circumstances, level of activity, stress load, as well as your diet. In the UK, key nutrients men tend to be low in include vitamin D, magnesium, selenium, zinc, and vitamin A.
Understanding the basics of men’s nutritional needs is the beginning of helping you choose the foods and supplements that can help to transform your wellbeing. Here’s a brief guide to the nutrients men need most:
Zinc
An essential mineral for male hormone support, immunity, wound healing and digestive health. Found in high concentrations in the testes, zinc is essential for healthy testosterone production, sperm quality and quantity, and acts as a powerful antioxidant to combat inflammation. The best sources include our Optimised Male supplement, our Celtic Oysters, as well as chicken, beef, and pumpkin seeds.
Vitamin D
Sun exposure is the best way to help the body produce vitamin D for immunity, bone health and metabolic health, but when it comes to nutrition, some of the best sources are oily fish like salmon, mackerel, anchovies, sardines and herring, egg yolks, Beef Liver, and certain mushrooms like shiitake.
Magnesium
Crucial for energy production, bone health and sleep to name just a few, magnesium is ‘nature’s tranquiliser’ so if you’re stressed or anxious, consider this an important nutrient for you. Taking an Epsom salts bath can help saturate the body with magnesium, as well as providing a moment of relaxation. Food sources include dark leafy greens, black beans, pumpkin seeds, sunflower seeds, and cacao.
Vitamin B9 (folate)
Crucial for various bodily functions, including the formation of red blood cells, nerve health and energy production. Some of the best sources include
Beef Liver, leafy greens, lentils, chickpeas and asparagus.
Vitamin B12
Another B vitamin vital for energy, mood, brain health, nerve function and lowering levels of homocysteine to protect the heart. Good sources include Beef Liver, beef organs, bone marrow, red meat, fish and eggs.
Selenium
Essential for thyroid health, male fertility and antioxidant protection, research shows a significant amount of men aged 20-59 years of age have levels below the recommended range. Important sources include beef organs, Brazil nuts, oysters, red meat and fish.
Potassium
Around 10% of men are thought to be low in potassium, which is important for blood pressure regulation, heart health, and muscle and nerve function. If you sweat regularly via exercise or sauna, this can cause substantial loss of potassium, so be sure to support yourself with cooked squash, spinach, bananas, avocado and potatoes.
Protein
Our bodies need protein for a variety of different reasons beyond building/maintaining muscle. Consuming the right amount of highly-bioavailable protein (1.5-2 grams/lbs of body weight) plays a crucial role in supporting hormone balance, thyroid function, metabolic health, healthy immune function, aids in blood sugar balance and more. So having protein (first thing in the morning and at least 40g/meal) becomes a foundational support for healthy hormones. Here’s how; our endocrine glands make hormones from the amino acids within protein. Specific protein-derived hormones include prolactin, growth hormone, and IGF-1 and TSH (thyroid stimulating hormone). Together, IGF-1 and growth hormone manage the normal growth of bones and tissues, and TSH essentially tells the thyroid to make thyroid hormones. Protein supports thyroid function, so if you’re dealing with a sluggish or under-active thyroid (which tends to occur more as we age) protein is vital. Protein is also essential for the production of sex hormones such as testosterone (vital for fertility), and beef protein in particular. Good sources include red meat, fish, chicken, high-quality protein powder, and organs.
There's No One Size Fits All...
We hope this is a useful glimpse into how and why mainstream ‘health’ advice may not be serving you, and the power of taking your health into your own hands. Check back soon for parts 2 and 3 of this blog series on men’s health to learn more and empower yourself with the knowledge to make positive change.
Check back soon for parts 2 and 3 of this blog series on men’s health to learn more and empower yourself with the knowledge to make positive change.
-Emma & Josh