Men’s Health: 5 Key Markers You Should Be Tracking (and Why They Matter)
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When it comes to men’s health, annual checkups and fitness routines are often considered “enough.” But optimizing long-term health, especially as we age, requires more than hitting the gym and skipping the fries. Whether you’re looking to improve energy, prevent chronic disease, or stay at the top of your game, there are a few key health markers every man should keep an eye on. Let’s break down five of the most important ones, why they matter, and how to keep them in check.
1. Testosterone Levels: More Than Just Muscle and Libido
Testosterone plays a crucial role in energy, mood, metabolism, muscle mass, and even bone density. Starting around age 30, testosterone levels begin to decline at a rate of about 1% per year.
Low testosterone (sometimes called “low T”) is associated with fatigue, reduced motivation, depression, and difficulty maintaining muscle mass. While supplements are often advertised as a quick fix, the science supports lifestyle strategies first: resistance training, sleep quality, and blood sugar balance can all help support healthy testosterone production.
2. Fasting Blood Glucose, A1C, and Fasting Insulin: Your Metabolic Report Card
Men are more likely than women to develop type 2 diabetes. That’s why tracking your fasting glucose (ideally under 100 mg/dL for individuals without diabetes) and A1C (ideally under 5.7% for individuals without diabetes) can be essential for catching metabolic issues early. Remember that fasting glucose is a measure immediately upon waking and before food. This provides a picture of one point in time of your glucose levels. Thus, it needs to be repeated in order to establish a pattern (your once a year check up is not enough). A1C is a rolling average of approximately 3 months and measures your ability to have consistently stable blood sugar levels. With these two measurements you can get a decent picture of your glucose control. Measuring daily fluctuations and the time it takes to return to baseline after a meal with a CGM would help to complete the picture and really dial in your metabolic health. Add in a measure of fasting insulin and that picture becomes a masterpiece.
Even if you’re not diabetic, frequent spikes in blood sugar can affect your mood, energy, and even testosterone. Intermittent movement, prioritizing protein, and beverages like GOOD IDEA that help reduce post-meal glucose response (and boost GLP-1) can support more stable blood sugar throughout the day.
3. Waist Circumference: A Simple Number With Big Implications
It might not sound glamorous, but measuring your waist can offer surprising insight into your health. Excess abdominal fat (especially visceral fat around the organs) is a major risk factor for heart disease, type 2 diabetes, and insulin resistance.
A waist circumference greater than 40 inches in men is considered high risk. Reducing waist size often correlates with improved metabolic health, lower inflammation, and better hormonal function.
4. Blood Pressure: The Silent Risk Factor
High blood pressure often goes unnoticed until it causes damage. Nearly half of all men in the U.S. have elevated blood pressure, yet many don’t know it.
Left unchecked, hypertension can lead to heart disease, kidney issues, and stroke. A normal blood pressure reading varies by age (read our blog about blood pressure for details). Studies show that reducing sodium intake, managing stress, and engaging in daily aerobic activity can significantly lower blood pressure.
5. PSA (Prostate-Specific Antigen): Important for Aging Men
Prostate health isn’t just about cancer, it’s also about quality of life. The PSA blood test measures a protein produced by the prostate gland, and levels tend to rise with age, infection, or inflammation. While it’s not a perfect test, PSA levels can be elevated for a few reasons and the test should be used more as a screening process as opposed to diagnostic test. However, it can be part of a grouping of tests that help detect early signs of prostate issues. Depending in your results further testing may be needed, like a digital rectal exam or MRI.
Talk with your doctor about when to begin screening, typically around age 50, or earlier if you have a family history of prostate cancer. Supporting prostate health with anti-inflammatory foods (like tomatoes and leafy greens), regular exercise, and hydration is a smart long-term strategy.
The Bottom Line: Know Your Numbers, Own Your Health
Men’s health isn’t just about strength or stamina, it’s about awareness. Tracking these five markers can offer a clearer picture of where you are now and how to optimize where you’re headed. And the good news? Small changes in movement, nutrition, sleep, and hydration can make a meaningful difference.
Author: Dr. Colleen Gulick, Ph.D. (ExPhys), MS (ExPhys), BS (BioE), EIT (ME), CSCS