Health Essentials for Men in Their 30s, 40s & Beyond

As men age, their health needs evolve. Responsibilities increase, time feels more limited, and often, wellbeing takes a back seat to work, family, and other commitments. But investing in your health isn’t about chasing youth - it’s about building long-term strength, energy, and resilience. 

In this article, we’ll explore the core pillars of men’s health: physical vitality, mental and emotional wellbeing, and hormonal balance. Plus, we’ll dive into evidence-based strategies, including fitness, nutrition, stress management, and targeted supplementation - with a highlight on Cordyceps, an adaptogenic mushroom shown to support energy, performance, and testosterone health. 

Physical Wellbeing: Strength, Mobility & Metabolic Health

Exercise is Non-Negotiable

Exercise is one of the most powerful tools for longevity and quality of life. It boosts cardiovascular health, increases insulin sensitivity, builds muscle (which protects against ageing), and improves mood. 

According to scientific research, men should aim for:

• 150 minutes of moderate aerobic exercise per week

• 2-3 days of strength training

As men enter their 30s and 40s, muscle mass naturally declines (sarcopenia). Strength training helps counteract this, supporting metabolism and reducing injury risk (Cruz-Jentoft et al., 2010). 

Don’t Skip Mobility & Recovery

Incorporating yoga, stretching, or foam rolling helps prevent injuries and support joint health. Sleep and rest days are just as essential - recovery is where growth happens.

Mental & Emotional Wellbeing

Modern life places constant cognititve and emotional demands on men. Yet many still struggle to address mental health openly. Prioritising mental resilience is as important as lifting weights or eating well. 

Key Strategies for Mental Fitness: 

• Sleep: Men who sleep less than 6 hours have higher cortisol levels, lower testosterone, and impaired focus (Leproult & Van Cauter, 2011).

• Mindfulness: regular meditation has been shown to  reduce symptoms of anxiety, depression, and improve emotional regulation (Goyal et al., 2014). 

• Community: Strong relationships - whether friendships, romantic partnerships, or fatherhood  are correlated with longer, healthier lives. 

Even simple practices like journaling or daily walks can build long-term emotional strength. 

Hormonal Health: testosterone & Beyond

Testosterone levels naturally decline about 1% per year after the age 30 (Harman et al.,2001). But lifestyle, stress, diet, and sleep have major impacts on how sharp that decline becomes.

Symptoms of Low Testosterone:

• Fatigue or low energy

• Decreased libido

• Increased body fat

• Mood swings & low mood

• Loss of muscle mass

Natural Ways to Support Healthy Testosterone:

• Strength training (especially compounds lifts)

• 8+ hours of quality sleep

• Healthy fats from sources like eggs, olive oil and avocados

• Zinc and magnesium intake (found in pumpkin seeds, legumes, leafy greens)

• Weight management, especially around the belly

Supplementation for Energy, Performance & Hormones

While diet and lifestyle are the foundation of men’s health, certain supplements can offer targeted support - especially when life gets hectic. 

Cordyceps militaris: Energy & Endurance Booster

Cordyceps is a functional mushroom long used in Traditional Chinese Medicine to promote stamina and vitality. Today, modern research backs up many of its traditional uses:

• Increased ATP Production: Cordyceps helps improve cellular energy, enhancing endurance and reducing fatigue (Ko & Leung, 2007). 

• Improved Oxygen Utilisation: Studies suggest better performance during high-intensity workouts (Chen et al. 2010). 

• Testosterone Support: Animal and limited human studies show Cordyceps can help increase testosterone production (Huang et al., 2001).  

• Adaptogenic Stress Support: May improve mental clarity and resilience by reducing oxidative stress (Ashraf et al., 2020). 

Cordyceps is often used as a natural pre-workout, supporting both physical energy and bedroom performance. 

Other Evidence BAsed Supplements for Men: 

• Creatine monohydrate: Enhance muscle performance, supports brain health

• Ashwagandha: Reduces cortisol, supports testosterone and mood

• Vitamin D: Crucial for testosterone, immune function and bone health

• Omega-3s: Reduce inflammation and support cardiovascular and brain health

• Zinc & Magnesium: Linked to testosterone production and muscle recovery

Simple, Sustainable Routine Changes

Conclusion: Long-Term Performance Starts Now

Men’s health isn’t just about living longer - it’s about living better. Stronger. Sharper. More energised and emotionally grounded. 

Whether you’re aiming to perform better in the gym, be more present with your family, or just feel like your strongest self, investing in your health pays long-term dividends. 

With the right foundations - movement, mindset, recovery, and targeted supplementation like Cordyceps - you can build a life that thrives well into your 40s, 50s and beyond. 

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If you have any questions or need personalised advice, we’re here to help! Reach out to us at hello@mogofarm.co.uk or use our contact form.

Reference List

Ashraf, S.A., et al., 2020. Cordycepin for health and wellbeing: A potent bioactive metabolite of an entomopathogenic medicinal fungus Cordyceps with its nutraceutical and therapeutic potential. Frontiers in Pharmacology, 11, p.555.

Chen, S., Li, Z., Krochmal, R., Abrazado, M., Kim, W., Cooper, C. and Cho, S., 2010. Effect of a Cordyceps sinensis–containing mushroom blend on maximal oxygen consumption, time to exhaustion and ventilatory threshold in endurance-trained male athletes. Journal of Dietary Supplements, 7(1), pp.45-59.

Cruz-Jentoft, A.J., et al., 2010. Sarcopenia: European consensus on definition and diagnosis. Age and Ageing, 39(4), pp.412–423.

Goyal, M., Singh, S., Sibinga, E.M.S., et al., 2014. Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), pp.357–368.

Harman, S.M., Metter, E.J., Tobin, J.D., Pearson, J. and Blackman, M.R., 2001. Longitudinal effects of aging on serum total and free testosterone levels in healthy men. The Journal of Clinical Endocrinology & Metabolism, 86(2), pp.724–731.

Huang, B.M., et al., 2001. Effects of Cordyceps sinensis on testosterone production in normal mouse Leydig cells. Life Sciences, 69(22), pp.2593–2602.

Ko, W.C. and Leung, H.W., 2007. Enhancement of ATP production and mitochondrial biogenesis in skeletal muscle by Cordyceps sinensis in rats. Journal of Ethnopharmacology, 113(1), pp.131–136.

Leproult, R. and Van Cauter, E., 2011. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, 305(21), pp.2173–2174.