Nutrition for Men

Men often neglect nutrition. We eat whatever's convenient, whatever's fast, whatever tastes good in the moment. But what you put into your body directly affects your energy, your mental clarity, your mood, and your long-term health. You can't outwork or outsupplement a poor diet. The foundation has to be what you eat.

Good nutrition isn't complicated. It's not about fad diets or extreme restriction. It's about basic principles applied consistently.

Basic Principles

Eat real food: Focus on whole, unprocessed foods. If it comes from the ground or had a mother, it's probably real food.

Enough protein: Men need adequate protein for muscle maintenance and recovery. Aim for protein at every meal.

Vegetables matter: Most men don't eat enough. They provide essential nutrients and fiber.

Hydration: Water affects everything from energy to cognitive function. Most men are chronically dehydrated.

Moderation with alcohol: Regular heavy drinking undermines health gains in every other area.

You wouldn't put cheap fuel in an expensive car. Your body deserves at least as much consideration. What you eat is either building you up or tearing you down.

What to Reduce

• Ultra-processed foods (packaged, shelf-stable convenience foods)
• Added sugars (sodas, sweets, many sauces)
• Excessive alcohol
• Fast food as a regular habit
• Eating out of stress, boredom, or emotion

Practical Steps

Plan ahead: Healthy eating requires some advance thought. Meal prep if needed.

Don't drink your calories: Sodas, sugary coffee drinks, and alcohol add up fast.

Learn to cook basics: Relying entirely on restaurants and prepared foods limits your options.

Read labels: Know what you're actually eating.

Your Action Steps

This week: Honestly assess your current eating habits. What's working? What's not?

This month: Make one concrete improvement to your diet. Add something healthy or reduce something harmful.

This quarter: Build sustainable eating habits rather than short-term diet fixes.