Each November, “Movember” shines a spotlight on men’s health, reminding us to prioritize physical and mental well-being. It’s more than growing a mustache or beard; it’s about sparking conversations around issues like cancer prevention, mental health, fitness, and nutrition.  

 Whether making small, consistent changes through diet, exercise, or self-care, men can build lasting habits that support strength, energy, and longevity. This month is the perfect time to take a closer look at your health and commit to the changes that matter most. 

 Men face unique health challenges, and good nutrition can be one of the most powerful daily levers to improve longevity, strength, and overall wellness. In the U.S., about 39% of men over 20 are obese, and cardiovascular disease remains the top cause of death.1 

At the same time, many men fall short on both physical activity and diet quality. That’s why focusing on a few solid nutrition principles, done consistently, can make a big difference. 

 Here are some key updates and practical tips for 2025 and beyond: 

  1. Start with a Protein-Rich Breakfast (or Nutrient-Dense Morning)

Waiting too long to eat, or stacking most of your protein in the evening, can hamper muscle maintenance, hunger control, and metabolic tone. In newer research, “protein pacing” (spreading protein evenly across meals) has shown better outcomes for body composition and metabolic health.2

So, aim for 20–30 g (or more, depending on size/activity) of quality protein early in the day. Think eggs, Greek yogurt, or protein-rich smoothies or shakes. If you’re headed for an early workout, consider adding Clear Protein and Creatine to your water bottle. 

Bonus tip: add vegetables or berries to your shake to boost vitamins, fiber, and antioxidants. For example, two cups of spinach only has 14 calories. 

  1. Eat More Plants — Don’t Fear Your Greens & Fruits

Men continue to lag behind when it comes to fruit and vegetable intake.3 These foods supply fiber, micronutrients, phytonutrients, and compounds that support digestion, immune health, and chronic disease prevention.  

Try to aim for at least 5–7 servings per day, including cruciferous veggies (broccoli, kale), dark leafy greens (spinach), berries, and colorful produce. Eat the rainbow! 

 If you struggle to get enough vegetables each day, Greens™ is a simple and tasty way to help fill the gap. This convenient powdered drink delivers two servings of nutrient-rich greens per scoop with only 30 calories and no added sugar. Made with non-GMO whole-food vegetables like kale, broccoli, spinach, moringa, chlorella, and spirulina, Greens™ provides a boost of superfoods, antioxidants, and phytonutrients. It’s a clean, no-fuss option with no artificial flavors, colors, or sweeteners.

Tip: keep washed cut veggies or fruits in the fridge for easy grabbing. Blend berries, vegetables, or Greens into your protein shakes for a stealth boost. 

  1. Prioritize Healthy Fats — Especially Omega-3s

While all fats aren’t equal, omega-3 fatty acids (EPA, DHA, and ALA) continue to be among the most health-supportive fats. Newer research links consistent omega-3 intake with better heart health, reduced inflammation, cognitive support, mood balance, and even muscle recovery. 

Focus on fatty fish like salmon, mackerel, sardines (ideally 2–3 times a week), and include plant-based sources like flaxseeds, chia, walnuts, and algae-based omega-3s if needed.4 

If your diet lacks sufficient sources, a high-quality omega-3 supplement (especially one with EPA and DHA) like IsaOmega™ can help fill the gap. 

  1. Build a Flexible Nutrition Framework, Not a Rigid Rulebook

Rigid diets often fail over time. Instead, use a framework you can adjust as life happens. 

Some guidelines for that framework: 

  • Center meals around protein + veggies + a healthy fat + a whole-carb source (when needed) 
  • Limit processed foods, added sugars, and refined carbs 
  • Allow for flexibility: occasional treats, social meals, travel days 
  • Track (loosely) to stay aware of your habits—just enough to course-correct 

 When a plan is sustainable, you’re more likely to stick with it long term. Remember, your health is a marathon, not a sprint.5 

  1. Hydration Matters — Don’t Overlook It

Water aids digestion, metabolism, joint health, nutrient transport, and recovery. While some older recommendations suggest “8 cups a day,” updated guidance emphasizes total fluid needs, which can be higher for active men. 

For men, general fluid needs are about 125 oz (3.7 L)/day of total fluids, including water, foods, and other drinks.6 

Helpful practices: 

  • Start the morning with a large glass of water 
  • Drink before, during, and after workouts 
  • When hungry, sip water first — sometimes thirst masquerades as hunger 
  • Include hydrating foods like fruits, vegetables, broths, and soups 

 Pro tip: Add Hydrate to your water to experience superior total body hydration with key essential electrolytes that replenish lost nutrients during daily activity more effectively than water alone. 

  1. Supplement Smartly — Fill Gaps, Don’t Replace Meals

Supplements should support, not replace, solid nutrition. Choose evidence-backed options: 

  • Complete Essentials™ Daily Pack – Big-time antioxidants from vitamins A, C, and E to fight oxidative stress.†  Also includes Resveratrol, CoQ10, omega-3s, and high-dose vitamin C and D. 
  • PuraPlant 21™ – Balanced blend of 21 bioactive vitamins, minerals, and antioxidants helps build your nutritional foundation, fortify your body, and bridge dietary gaps.† 
  • CytoActives™ – Designed to support the body’s vital systems, energy production, and healthy cellular aging.† With a blend of CoQ10, resveratrol, vitamin D3, and tocotrienols, it promotes heart, liver, bone, immune, and brain health while providing metabolic and cellular support throughout the body. † 
  • Collagen Elixir™ – Collagen is not just for women! Each serving provides 5 grams of marine collagen to help reduce the appearance of fine lines and wrinkles, improve elasticity, and support healthy hair and nails.† With vitamin C, zinc, and biotin, it promotes collagen production and protects against photoaging for a youthful, radiant glow.† 
  • IsaOmega™ – A high-quality omega-3 supplement that helps promote heart and joint health while supporting brain development.† 
  • Recharge NAD™ – Defy aging at the cellular level. Recharge NAD utilizes the latest capsule technology designed to target your cells for optimized energy production and natural detoxification.† 

 Always prioritize whole foods first, and use supplements to bolster weak areas. 

  1. Consistency is Perfection

A single perfect day is great — but what really builds change is repeated good days. 

Even when life gets busy, sticking to your core framework (protein, veggies, hydration, healthy fats) will carry you. Over time, that consistency compounds. 

Final Thoughts: The Power of Simplicity & Momentum 

Nutrition science continues to reinforce that you don’t need to overcomplicate eating to see results. Men who anchor their diet in real foods, prioritize protein and healthy fats, stay active, hydrate well, and adopt smart supplementation will give themselves a strong foundation for health, longevity, performance, and vitality. 

Aim for a framework you can live with — not a perfect ideal. Because real progress comes from everyday, consistent choices. 

 

Reference:

  1. Emmerich S, Fryar C, Stierman B, Ogden C. Obesity and Severe Obesity Prevalence in Adults: United States, August 2021–August 2023. CDC – US Centers for Disease Control and Prevention white paper. September 2024. 
  2. Leidy HJ, Mattes RD, Campbell WW. Effects of acute and chronic protein intake on metabolism, appetite, and ghrelin during weight loss. Obesity. 2007 May;15(5):1215-25. doi: 10.1038/oby.2007.143. 
  3. Ansai N, Wambogo E. Fruit and Vegetable Consumption Among Adults in the United States, 2015–2018. CDC – US Centers for Disease Control and Prevention white paper. February 5, 2021. 
  4. Van Horn L, Carson JA, Appel LJ, Burke LE, Economos C, Karmally W, Lancaster K, Lichtenstein AH, Johnson RK, Thomas RJ, Vos M, Wylie-Rosett J, Kris-Etherton P; American Heart Association Nutrition Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Cardiovascular Disease in the Young; Council on Cardiovascular and Stroke Nursing; Council on Clinical Cardiology; and Stroke Council. Recommended Dietary Pattern to Achieve Adherence to the American Heart Association/American College of Cardiology (AHA/ACC) Guidelines: A Scientific Statement From the American Heart Association. Circulation. 2016 Nov 29;134(22):e505-e529. doi: 10.1161/CIR.0000000000000462. 
  5. Arciero PJ, Edmonds R, He F, Ward E, Gumpricht E, Mohr A, Ormsbee MJ, Astrup A. Protein-Pacing Caloric-Restriction Enhances Body Composition Similarly in Obese Men and Women during Weight Loss and Sustains Efficacy during Long-Term Weight Maintenance. Nutrients. 2016 Jul 30;8(8):476. doi: 10.3390/nu8080476. 
  6. National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press, 2004. 

†These statements have not been evaluated by the Food and Drug Administration. The products discussed are not intended to diagnose, treat, cure, or prevent any disease. 

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