The 4 Pillars of Men’s Health: A Guide to a Healthier You
Maintaining optimal health and wellness is an often overlooked yet critically foundational element to men’s health, encompassing everything from sleep and diet to movement and mental well-being. We recently sat down with Neal Fouke, PA-C, at OnePeak Medical in Central Point, OR, to discuss the foundations of men’s health and how to fine-tune your lifestyle for peak performance.
Neal emphasized the interconnectedness of various aspects of health. A favorite quote by leading sex expert Dr. Emily Morse is, “Without physical health and mental health, there is no sexual health.” He stressed that achieving optimal sexual health requires a comprehensive approach that addresses both the physical and psychological aspects of well-being. Performance anxiety, for example, is a significant concern for many men and is often rooted in mental and emotional well-being. He also stresses that erectile dysfunction is a significant concern for men who are overweight.
Our conversation explored several key areas Neal says are fundamental to men’s health. They include sleep, nutrition, movement or physical activity, and mental health. Without all four pillars firmly planted, we suffer.
Sleep: The Foundation of Restoration
“Horrible sleep hygiene, surrounded by artificial light, is a major detriment to health,” Neal explained. He recommends minimizing artificial light exposure after 5 pm, utilizing blue blockers and blackout curtains to create a cave-like environment conducive to sleep. “Our body repairs itself during REM sleep,” he reminded us, emphasizing the importance of quality sleep for physical and mental restoration. No TV or artificial light should be present in the bedroom. For most adults, 7-9 hours of quality sleep is ideal. Maintaining a comfortable bedroom temperature is also crucial for uninterrupted sleep.
Neal also highlighted the importance of morning sunlight exposure for regulating circadian rhythms in men’s health, citing Dr. Andrew Huberman’s work. “Sunrays are very beneficial,” he said. He suggests getting a few minutes of sunlight exposure in the morning.
Nutrition: Fueling Your Body and Mind
“As the saying goes, we are what we eat, both physically and mentally. Our diet is paramount,” Neal emphasized. He advocates for a diet rich in whole, unprocessed foods, emphasizing organic options whenever possible. “The less processed the food, the closer to Mother Earth, the better,” he explained, urging awareness of pesticides and soil quality in the foods we eat.
Hydration is another critical factor. Neal recommends starting the day with a glass of clean, filtered water and continuing to drink water throughout the day. He also discussed the importance of protein intake, suggesting a target of at least 0.8 grams of protein per pound of body weight. Neal recommends consulting with a healthcare provider or one of OnePeak Medical’s nutrition and fitness advisers for personalized recommendations. Good protein sources include lean meats, plant-based proteins, and dark leafy greens. Neal also recommends eating healthy fats like avocado and macadamia oil and suggests incorporating healthy carbs like sweet potato. Neal encourages prioritizing nutrient intake through diet and supplementing where deficiencies exist.
Movement: Designed for Motion
“Humans are bipedal creatures designed for forward movement,” Neal explained. He personally enjoys inclined walking, performing it 3-4 times a week for about 20 minutes. Neal considers it a “Goldilocks” exercise, combining the benefits of cardio with large muscle strengthening, and has seen big improvements in patients who have incorporated it into their lifestyle. He also recommends hiking, a natural way to get inclined walking in and getting out into nature whenever possible, weather permitting.
Neal highlighted the often-undervalued practice of physically hanging one’s body from something like a pull-up bar to expand the lungs and promote deep breathing. He suggested incorporating this a couple of times a week and building up the length of hang time. Balance exercises are also crucial for all ages, improving proprioception, preventing falls, and enhancing nervous system function.
(DISCLAIMER: Always talk with a medical provider before starting any exercise regimen.)
Men’s Health and Mental Health: The Power of Mindset
“If we are in the wrong state of mind, with a glass-half-empty perspective, it can hinder our health,” Neal explained. He emphasized the importance of managing negative thoughts and again suggested spending time in nature. Neal highly recommends shifting our thoughts just before bed and upon waking and incorporating gratitude into our first and last thoughts of the day. He is also a proponent of meditation for helping quiet the mind and to be less susceptible to how external stressors impact one’s peace.
“What we fill our minds with throughout the day matters,” he added, cautioning against excessive exposure to negative news and information. “Where the mind goes, the body follows.”
The Importance of Sexual Health in Men’s Health
Neal reiterated the importance of sexual health as a vital part of the human experience. He explained that mental and physical well-being are essential for optimal sexual health. He stressed that when the four pillars mentioned are appropriately addressed, performance issues are less likely to be a concern.
Achieving optimal health as a man is a journey, not a destination. You can unlock your full potential by focusing on the interconnectedness of sleep, nutrition, movement, and mental well-being. Neal Fouke, PA-C, at OnePeak Medical in Central Point, OR, can guide you on this path. If you live in or near Central Point, schedule an appointment with Neal so you can make the most of 2025 and beyond. OnePeak Medical has locations throughout Oregon with providers specializing in men’s health. You can learn more about our locations and providers on our website here.