The Top 5 Men's Health Behaviors Most Men Ignore—Until It's Too Late

By Brian Waldo MS CSCS CPT CES PES WLS PN MATjs TFW

Men are often taught to be strong, independent, and resilient. While those qualities can be admirable, they can also lead many men to ignore their health until a problem becomes impossible to overlook. Unfortunately, by the time symptoms appear, many chronic diseases have already been developing for years.

The good news? Most of the leading causes of illness in men are highly preventable through simple, consistent lifestyle habits. Here are the five most common health behaviors men fail to address—and how making small changes today can lead to a healthier, longer, and more active life.

1. They Don't Get Preventive Health Screenings

Many men only visit a healthcare provider when something hurts. Unfortunately, conditions like high blood pressure, diabetes, high cholesterol, and even certain cancers often develop silently without obvious symptoms.

Routine health screenings can identify problems years before they become serious.

Recommended screenings include:

• Blood pressure

• Lipid panel (cholesterol)

• Blood sugar or HbA1c

• Colon cancer screening beginning around age 45 for most individuals

• Prostate health discussions based on age and personal risk

• Body composition and waist circumference

  
  

Think of preventive screenings as routine maintenance for your body—just like changing the oil in your vehicle before the engine fails.

2. They Don't Prioritize Strength Training

Many men believe cardio is enough, or they stop exercising consistently once work and family become busier.

Beginning around age 30, adults naturally begin losing muscle mass unless they actively train to preserve it. This loss accelerates with age and contributes to:

• Reduced metabolism

• Increased body fat

• Lower testosterone

• Poor balance

• Reduced bone density

• Greater risk of injury

  
  

Strength training two to four days per week helps maintain muscle, supports healthy joints, improves insulin sensitivity, boosts confidence, and increases longevity.

The goal isn't simply building bigger muscles—it's maintaining the strength needed to enjoy life for decades.

3. They Ignore Nutrition Until Weight Becomes a Problem

Many men focus on calories while overlooking food quality.

A healthy diet should prioritize:

• Lean protein with every meal

• Plenty of vegetables and fruits

• Healthy fats

• High-fiber carbohydrates

• Adequate hydration

  
  

Poor nutrition increases inflammation and raises the risk of obesity, diabetes, heart disease, and low energy. Small improvements made consistently are far more effective than following restrictive diets that rarely last.

4. They Underestimate the Importance of Sleep and Stress Management

Many men wear exhaustion as a badge of honor.

However, chronic sleep deprivation and unmanaged stress contribute to:

• Weight gain

• Elevated blood pressure

• Reduced testosterone

• Poor recovery

• Decreased mental performance

• Increased risk of heart disease

  
  

Adults should aim for seven to nine hours of quality sleep each night.

Simple habits like limiting screen time before bed, maintaining a consistent sleep schedule, exercising regularly, and practicing breathing or mindfulness techniques can dramatically improve overall health.

Recovery isn't laziness—it's a critical part of peak performance.

5. They Wait Too Long to Ask for Help

Perhaps the biggest health mistake men make is believing they have to solve every problem alone. Whether it's persistent pain, declining fitness, stress, anxiety, low motivation, or concerning symptoms, asking for help early often leads to better outcomes. A team of healthcare providers, fitness professionals, nutrition coaches, and supportive family members can help men stay healthier and avoid preventable complications. Strong men don't ignore problems—they take action before those problems become crises.

Final Thoughts

Good health doesn't happen by accident. It results from consistent daily decisions:

• Schedule regular health screenings.

• Build and maintain muscle through strength training.

• Eat nutritious foods most of the time.

• Prioritize quality sleep and manage stress.

• Seek professional guidance before small issues become major ones.

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The healthiest men aren't necessarily the strongest or fastest—they're the ones who consistently invest in themselves.

Your future health is being shaped by the habits you choose today. Start with one small change this week, and let that success build momentum toward a longer, healthier, and more active life.

We are offering 20% off our Men's only program "Iron Brotherhood" that meets three days per week on Tuesday & Thursday evenings as well as on Saturday morning. This program strives to build you up through strength training and helping you address issues that men need to manage to be healthy!

Also, consider exploring 1\1 or one of your other group options.

Reach out today here at: www.ohponline.net

John's Story! -Leverage A Coach

Author: Brian Waldo MS CSCS CPT PES CES PN MATjs TFW

John Benz chose to begin a journey with Optimal Health & Performance\Training for Warriors East Metro in Cottage Grove three years or so ago. He has made incredible changes and has lost 96lbs total. Sixy five of that came while working with a nutrtion coach at Optimal Health & Performance, LLC . As a personal choice, no use of GLP-1 medications and consistent dedication to better lifestyle choices has been key. GLP-1 Medications are helpful for many, but John chose his own path. I asked him to answer a few questions regarding his journey so far! He is doing amazing and maybe some of his lessons can help you too!

Can you share a bit about your past journeys with weight loss?

While I’m far from reaching my goal of dancing with that Australian themed “Thunder” show in Vegas, I’m very proud of how far I’ve come, but my journey has been a long one. I’ve struggled with weight almost my entire life, and in that time I’ve lost - and sadly gained back - hundreds of pounds through fad diets, calorie-counting programs, “science” based systems that require you to buy only their vitamins

and snacks, juice fasts (that was a disaster), and intense bouts of big box gym commitments that lasted a few weeks before old habits crept back in. I’ve tried almost everything and found that discipline matters - but accountability matters even more. That has been the biggest difference-maker for me.

What are some of the pitfalls and things you have learned along the way?

There are two big ones. The first is simple; there are no quick fixes. There’s an idiom you hear in recovery circles: “you get well the same way you got sick – slowly.” That applies perfectly to weight loss. You don’t gain the weight overnight, and it can be very hard to accept that you won’t lose it overnight either.

The second - and biggest - pitfall I’ve fallen into more times than I’d like to admit, is treating goals like destinations instead of milestones in a meaningful lifestyle change. For years, I would approach weight loss like, “once I get to X goal, I’m done, and can go back to exactly how I used to live.” Shockingly, that approach produced “yo-yo” results, and disappointment. With Coach Brian’s help, I now look at my health journey as “my new normal”. My goals are more like “waypoints” on along the path – places where I can stop, celebrate, maybe take a selfie, and then keep moving forward.

How did\has nutrition Coaching with Optimal Health & Performance helped you reach new levels?

For starters, I eat vegetables now. Honestly, I never thought anyone would pull that off, but somehow Coach managed it. In all seriousness, the thing that differentiated this program was accountability… but there’s more to it than that. The Optimal Health & Performance coaching program provided accountability from people

who genuinely care about my success. They took the time to get to know me as a person, and met me where I was in my journey. I’ve done programs that claimed to offer “coaching”, but I met with a different person every time and got the same “one-size-fits-all” advice and usually left with a reminder to not forget to order snacks on your way out. This experience was completely different. I’ve built a relationship with my coach, and with that came honest conversations, moments of real catharsis, and the occasional push I needed to stop making excuses and start making progress. One moment that really sticks out to me was when I commented “I’ve never consistently worked out

five days a week - why am I not seeing the results faster?” and Coach said “I’m proud of you for making it in five hours a week, because that’s critical to the process. But five hours is only 3% of your week. It’s what you do with the OTHER 97% that makes the difference.” That completely changed the way I looked at health and this journey.

What has the Training for Warriors System provided for you in regards to your fitness goals?

With zero hyperbole, I can honestly say the Training for Warriors system (TFW) has changed my life and frankly delivered so many things I didn’t even realize I needed.

For example, I didn’t realize how much I needed structure. At a big box gym, when I was left to “choose my own adventure,” I’d usually gravitate exercises I liked, avoiding the ones I didn’t, and leaving early when the two machines I wanted to use were occupied. TFW removes the guesswork. The structure is already there, and it’s designed to build your entire body and overall fitness – not just areas you enjoy training. I didn’t realize I’m a morning person. TFW offers practices throughout the day, but I found that getting

in at 5 AM works best for me because, after work, my motivation drops fast.

I didn’t realize that I needed a family environment. TFW has created a culture where people genuinely support each other. You get to know people, build relationships, and those connections help keep you accountable.

Lastly, I didn’t realize I needed - or could even do - high intensity interval training (HIIT). I came into this program convinced I’d only ever do strength workouts. Then a coach challenged me to try a HIIT practice, and now I genuinely love them. They’ve made a huge difference in both my conditioning and my weight loss.

What would be your top 3 things you would recommend to someone attempting to overcome a large weight loss goal and lifestyle changes?

1) Find your “why”. Making a commitment to major weight loss goal is hard, and it’s critical to understand why you’re doing it. For me, it’s my family. I got tired of feeling like the “fat dad” sitting on the sidelines telling the kids to go play while I watched from a chair. Being present and healthy for my family matters more than temporary soreness or momentary food pleasure. When things get difficult, that’s what keeps me moving forward. Find your reason, and the hard days become easier to manage.

2) Be honest with yourself. Pretending that second handful of goldfish or those two Oreos “don’t actually count” only delays progress. There is a 100% chance you’ll experience setbacks along the way. The important thing is to be honest, give yourself grace, and keep moving forward instead of quitting or going completely off the rails.

3) Find a system that works for you. If you don’t enjoy what you’re doing, you will not stick with it long term. I count myself incredibly fortunate I’ve found a workout and coaching program that fits my schedule, pushes me to improve, gives me the tools to succeed, and builds my confidence to keep going.

Is there anything else you would like to share about your journey at Optimal Health Performance/Training for Warriors East Metro?

I’ve tried a lot of different programs over the years, and this has really been a game changer for me. If you’re someone who wants to get healthier but just hasn’t found the right fit yet, I’d encourage you to give this system a shot. There are practices for almost any schedule, and every exercise can be modified for injuries or comfort level.

Honestly, other than weight, you really don’t have anything to lose by giving this a try.

Don't hesitate, contact us today and we can have an honest discussion about how to start making the changes you need to make at www.ohponline.net

Why Working With a Nutrition Coach While Taking GLP-1 Medication Can Dramatically Improve Weight Loss Success

The rise of GLP-1 medications such as Ozempic, Wegovy, Zepbound, and Mounjaro has changed the conversation around weight loss. These medications can significantly reduce appetite, improve blood sugar control, and help individuals lose substantial amounts of body fat. However, medication alone is rarely the complete answer for long-term health and sustainable results.

One of the most important — and often overlooked — factors in successful GLP-1 weight loss is proper nutritional guidance. Working with a qualified nutrition coach can help individuals maximize fat loss, preserve muscle mass, improve energy levels, and build healthy habits that last long after the medication journey ends.

1. Preventing Muscle Loss During Rapid Weight Loss

One of the biggest concerns during significant weight loss is the loss of lean muscle tissue. GLP-1 medications suppress appetite so effectively that many people unintentionally under-eat protein and total calories.

Without proper guidance, the body may lose muscle along with body fat. This can slow metabolism, reduce strength, decrease energy, and make long-term weight maintenance more difficult.

A nutrition coach helps clients:

• Consume adequate daily protein

• Structure balanced meals despite reduced appetite

• Time meals appropriately around workouts

• Support recovery and muscle maintenance

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Preserving muscle mass is critical because muscle tissue plays a major role in metabolism, blood sugar regulation, strength, mobility, and overall health.

2. Creating Healthy Eating Habits Instead of Relying Only on Medication

GLP-1 medications can help reduce cravings and portion sizes, but they do not automatically teach healthy nutrition behaviors. Many people still struggle with:

• Emotional eating

• Poor meal planning

• Inconsistent eating schedules

• Low nutrient intake

• Dependence on convenience foods

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A nutrition coach provides accountability, education, and practical strategies that help clients build sustainable habits. Instead of viewing weight loss as temporary, coaching helps create a long-term lifestyle approach.

The goal is not simply losing weight — it is learning how to support a healthier metabolism and healthier relationship with food.

3. Improving Energy and Reducing Fatigue

Many individuals taking GLP-1 medications report periods of low energy, fatigue, dizziness, or poor workout performance. Often this occurs because calorie intake drops too low or nutrient quality suffers.

A nutrition coach can help ensure adequate intake of:

• Protein

• Fiber

• Electrolytes

• Hydration

• Vitamins and minerals

• Healthy carbohydrates and fats

  
  

Balanced nutrition supports:

• Better energy levels

• Improved mental clarity

• Stronger workouts

• Better recovery

• Stable blood sugar

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This becomes especially important for individuals who are exercising regularly or incorporating strength training into their routine.

4. Supporting Better Body Composition Results

The number on the scale only tells part of the story. Two people may lose the same amount of weight but end up with very different results depending on how they eat and train.

Nutrition coaching helps shift the focus from simply “losing weight” to improving body composition — reducing body fat while maintaining or improving lean muscle mass.

When combined with resistance training and proper nutrition, GLP-1 medications can become a powerful tool for:

• Fat loss

• Improved muscle tone

• Better metabolic health

• Improved insulin sensitivity

• Reduced visceral fat

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This often leads to healthier and more sustainable outcomes than relying on medication alone.

5. Helping Manage Side Effects

Some individuals experience nausea, bloating, constipation, reflux, or digestive discomfort while taking GLP-1 medications. Nutrition strategies can often help reduce these issues.

A nutrition coach may help clients:

• Adjust meal size and timing

• Increase hydration

• Improve fiber intake gradually

• Identify trigger foods

• Improve digestion and meal tolerance

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Small changes in food selection and eating patterns can significantly improve comfort and consistency.

6. Providing Accountability and Personalized Support

Weight loss journeys are rarely linear. Plateaus, motivation challenges, stress, travel, social situations, and emotional setbacks can all interfere with progress.

Having a nutrition coach provides:

• Ongoing accountability

• Personalized adjustments

• Encouragement and support

• Education based on individual needs

• Realistic goal setting

  
  

This support system can make the difference between short-term success and lasting transformation.

7. Building a Long-Term Exit Strategy

One of the most important aspects of GLP-1 success is what happens after the medication is reduced or discontinued.

Without proper lifestyle habits, many people regain weight after stopping medication. Nutrition coaching helps individuals develop the skills needed to maintain results long-term through:

• Structured eating habits

• Portion awareness

• Strength training support

• Meal planning

• Metabolic health strategies

• Sustainable routines

  
  

The most successful outcomes occur when medication is used as a tool within a larger health-focused lifestyle plan.

Final Thoughts

GLP-1 medications can be highly effective for weight loss, but they work best when paired with proper nutrition, exercise, and lifestyle support. Working with a nutrition coach helps individuals protect muscle mass, improve energy, manage side effects, and create sustainable habits that extend beyond the medication itself.

Rather than simply eating less, nutrition coaching helps people learn how to eat better — supporting not only weight loss, but long-term health, performance, and quality of life.

For individuals using GLP-1 medications, combining medical support with expert nutrition guidance may be one of the smartest investments they can make in their overall health journey.

If you need help or have questions about working with one of our certified nutrition coaches please reach out today at our contact page!