What men are getting right (and wrong) as they get more health conscious

Gym memberships are up, conversations about male mental health are less taboo, and we’re finally acknowledging that diet matters more than just “smashing the cardio.” There has been a definite sea change in the way men approach health.

Fitness has gone mainstream – no longer a punishment for a heavy weekend, but a lifestyle that shapes how we eat, train, sleep, and recover. That’s the good news. But for every smart move men have made, there’s still a blind spot, a habit, or a cultural hang-up that holds us back. From skipping GP appointments to misusing supplements, we’re progressing - but not quite nailing it.

Here’s where we’re at, what we’re getting right, and the common mistakes still tripping us up.

Doctor's appointments: unfinished business

We talk a better game these days about health. Men’s mental wellbeing is discussed openly, testosterone and heart checks crop up in pub chats. But when it comes to the dull, administrative business of booking a GP appointment, men are still miles behind.

According to the April 2025 ONS Health Insight Survey, just 33.5% of men will have contacted their GP in the past month, compared to 45.8% of women. The gap extends elsewhere: men are less likely to be registered with a dentist, less likely to pick up prescriptions, and less likely to attend hospital outpatient appointments. “Men are more likely to delay help-seeking until symptoms interfere with daily function,” says Paul Galdas, professor of men’s health at the University of York. By then, what started as something minor can be something major.

Why the reluctance? It’s part of the male culture still. An NHS survey found nearly half of men felt pressure to “tough it out,” while a third worried about appearing weak. “Society associates masculinity with traits like self-reliance, independence and not showing vulnerability,” explains Prof Brendan Gough, social psychologist at Leeds Beckett University.

The fix: It doesn’t have to be dramatic. Book appointments in advance. Use online systems or telehealth if you’re too busy with work. Tie in check-ups to existing routines – work commutes, errands, lunch breaks. And above all, treat them as you would any important meeting.

Weight loss: from abs to longevity

A decade ago, weight loss for men meant crash diets, endless cardio, and chasing six-pack abs. Today, the picture is healthier. Many men now recognise belly fat as more than a cosmetic issue – it drives ageing, lethargy, diabetes, and heart disease.

“Events like Hyrox, CrossFit, and parkrun have given men new, performance-based reasons to stay in shape,” suggests Joe Warner, personal trainer and creator of the NewBodyPlan. “Training is no longer punishment – it’s a lifestyle; the direction is good.”

But plenty of mistakes remain. Men still overestimate the role of exercise in fat loss and underestimate nutrition. “The Saturday 5k, followed by pints and burgers, is alive and well,” adds Warner. “So is the ‘go hard or go home’ gym mentality – which increasingly ends in injury as we age.” Then there’s the rise of GLP-1 injectables such as Ozempic. “These drugs are revolutionary for people with obesity, but they’re no free pass,” says Warner. “GLP-1 medications should always be combined with resistance training to preserve muscle mass. Stop the injections, and without lifestyle changes, the weight – and often more – comes back.”

The fix: Sustainable fat loss doesn’t come from quick fixes. Nail the basics – diet, strength training, sleep, stress management – and the results will follow. Shortcuts? They almost always disappoint.

Strength training: right priority, wrong execution

Men deserve credit here: strength training has become a central pillar of health. Unlike previous generations, we understand that lifting weights isn’t just for bodybuilders. It’s vital for maintaining muscle, bone density, and metabolism as we age.

But where we tend to go wrong is ‘ego lifting’. Chasing personal bests without mastering form. Focusing on chest and arms while ignoring mobility, posture, and legs. Cardio is often neglected too, even though heart health remains the most important factor in male longevity.

The fix: “Keep lifting, but train smart,” says Warner. “Prioritise movement quality, balance strength with cardio, and build longevity – not just biceps.”

Protein fixation: too much of a good thing

Protein is the king nutrient in men’s health, and rightly so. It repairs muscle, supports hormones, and aids satiety. Men have clearly got the message – average intake is 87.4g daily, above the recommended amount.

But more isn’t always better. “Protein has become shorthand for good health, but many of the products we see – cereals, bars, drinks – are ultra-processed and bring little beyond protein itself,” says Rob Hobson, nutritionist and author of Unprocess Your Life. “Protein is important, but it shouldn’t crowd out balance and variety.”

Overdoing it (above 3g per kilo of bodyweight) can strain kidneys, raise blood lipids, and cause dehydration. The real win isn’t sheer quantity – it’s quality.

The fix: Protein is essential, yes. But chasing ever-higher grams misses the bigger picture. “Prioritise whole food sources: lean meat, fish, dairy, eggs, and soy,” says Hobson. “Pair plant-based proteins with carbs for better uptake. Spread intake evenly across the day.”

Supplement stacks: evidence vs snake oil

The supplement industry has exploded. On the plus side, awareness of nutrition has never been higher, and some supplements are genuinely worth it. Creatine, caffeine, vitamin D, omega-3s – these are backed by robust science.

“Creatine monohydrate is one of the most researched supplements and consistently improves strength, power and muscle mass,” says Mayur Ranchordas sports nutritionist and lecturer at Sheffield Hallam University. “Protein powders, recovery shakes, and caffeine can also be practical, evidence-based tools.”

Where men go wrong is chasing miracle powders – testosterone boosters, nootropics, or exotic “greens” mixes with little evidence. Worse, many believe supplements can replace a poor diet. They can’t.

The fix: Stick to proven basics, source quality-tested products, and view supplements as support – not salvation. “Supplements are the final 5-10% of performance nutrition,” says Ranchordas. “The foundation must always be whole food, sleep, and recovery.”

Respect recovery – the real training zone

If training builds fitness, recovery is where it sticks. Too often, men chase the latest gadget – massage guns, cryo chambers, red light therapy – believing they’ll shortcut adaptation. “These tools can provide short-term benefits; reducing soreness or improving circulation,” says Carlos Pinto, personal trainer at Serenity - The Art of Well Being. “But the scientific evidence is mixed, and they should never replace the basics.”

Pinto emphasises that sleep, hydration, balanced nutrition, mobility work, and planned rest are the pillars of long-term recovery. “Gadgets can complement, but they shouldn’t create a false sense of progress that leads to overtraining or neglecting body awareness,” he adds. “Mental recovery is just as vital: chronic stress, poor downtime, and high cortisol impair both performance and wellbeing.”

The fix: “True recovery isn’t complexity, it’s consistency,” Pinto says. “Listen to your body, prioritise fundamentals, and supplement with tools only when they enhance motivation or fit your routine.”

The bottom line

Men have come a long way. We train more intelligently, value recovery, talk about mental health, and understand nutrition better than ever before. The direction of travel is positive. But the fundamentals remain unchanged: book the doctor’s appointment, eat a balanced diet, train smart, recover properly, and don’t be seduced by shortcuts.

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