Let's talk about the next important items for our Men's Health series! We love our guys and know they need just as much support as our ladies...see Post 1 here. It covers, the top 5 Health Tips and the Top 8 Tests for men. Moving on to addressing those Top Health concerns, Holistic Modalities & Supplements to help our guys get and remain in excellent health! 

Top 5 Health Concerns for Men
    1.    Heart disease including High Blood Pressure, Coronary Artery Disease etc
    2.   Diabetes / metabolic syndrome
    3.    Prostate issues 
    4.    Depression / stress disorders
    5.    Low testosterone / ED

These are simply just some of the main issues our men face but there is so much hope! We just have to be willing and ready to A. encourage them to get the help they need and B. ready to support them where they are where they are going!

Top 5 Holistic Health Modalities for Men (including essential oils)
1. Acupuncture — Supports pain management, stress, hormone health.
2. Massage therapy — Recovery, circulation, tension relief.
3. Chiropractic care — Improves posture, spinal health, reduces pain.
4. Essential oils/aromatherapy -
    •    Peppermint (energy, focus)
    •    Frankincense (stress, immune support)
    •    Cedarwood (calm, testosterone support)
    •    Lavender (sleep, relaxation)
    •    Eucalyptus (respiratory health)
Grab any of these oils HERE and I  will teach you the best ways to use them! You'll be a pro in no time!
5. Herbal adaptogens — Ashwagandha, maca, rhodiola (stress, vitality, testosterone)—under guidance.
Others may include Red Light Therapy, Cold Water Therapy and let us not forget Deep Breathing, regular Exercise and Stretching. 

Top 10 Supplements for Men
Before we jump in to this topic, let me be clear. Some supplements can have drug interactions and remember, too much of a "good" thing is not always a good thing!

Lastly, supplements are a bit of a Wild, Wild West...the ones I suggest are from my professional dispensary, so very well vetted, or from companies that I have been partnering with for many years and use personally with our Miller guys! These supplements are in addition to solid protein powder supplement that we will cover at a later date, however if needed, please send me a message for my tips and tricks on protein powders. 

Moving on...here are the Top 10 supps! 
For customized protocols, please send me a message. 

The following Young Living products can be purchased HERE. 
PowerGize (Young Living)
✅ Adaptogenic blend designed for energy, strength, stamina, and testosterone support. 
Great supplement to give that extra natural, testosterone, supporting boost!

CardioGize (Young Living)
✅ Herbal/antioxidant formula supporting cardiovascular health.
Excellent way to support healthy blood pressure and cholesterol. 

Ningxia Red (Young Living)
✅If you could only choose 1 supplement, I  would simply make this one TOP priority using 2-4 ounces per day. Ningxia Red is a powerful antioxidant supplement drink made from wolfberry puree, blueberry, plum, cherry, aronia, and pomegranate juices, grape seed extract, Yuzu, Tangerine, Lemon and Orange essential oils. The essential oils mixed in Ningxia Red and other Young Living supplements act as catalysts to help deliver nutrients through the cell membranes while assisting in the removal of cellular wastes.
-Supports a healthy immune system
-Helps us be proactive against all the germs coming our way
-Provides energy support
-HUGE source of antioxidants
-Support brain and joint health
-Supports healthy hormone levels
-Supports healthy blood sugar levels
-Can help curb sugar cravings
-Whole-food, nutrient dense supplement full of vitamins, minerals, amino acids and polyphenols

The following products can be purchased HERE. 
Creatine monohydrate
✅ Boosts muscle strength, power, brain health, recovery.

Ashwagandha
✅ Supports testosterone, stress resilience, sleep, mood.
Included in the supplement Powergize above. 

Magnesium (citrate, glycinate)
✅ Muscle recovery, sleep, heart health.

Vitamin D3 + K2
✅ Bone health, immune support, testosterone support.

Zinc (or zinc + copper balance)
✅ Immune health, testosterone, prostate health.

Fish oil (EPA/DHA)
✅ Heart, brain, joint health; reduces inflammation.

Multivitamin for men / whole food blend
✅ To fill nutritional gaps in busy lifestyles.

Peptide therapy (clinician-guided)
✅ For advanced recovery, hormone support, body composition (e.g. BPC-157 for recovery; ipamorelin/CJC for GH support).
This is a heavily talked about subject currently and I  have partnered with this company to provide the best education and product. If this topic is of interest, simply create an account and start to learn and when ready to begin, reach out to me if needed. 

Optional additions:
    •    CoQ10 (heart health, energy production, especially if on statins)

• ​included in the following supplements: 

    •    Probiotic (gut, immunity): See more info here and to purchase: https://m.lfstps.com/zLP9f/KSCu 

For customized protocols, please send me a message. 

Note: Always check with a health professional before starting supplements—especially if you take medications or have medical conditions.

~With Love and Strength, Missy 

Something that I  tend to see far too often are men neglecting their health & some of the simple things they can do to feel their best now...and in to the future. We tend to focus so much on women's health, but we should never sleep on the fact that men's health is most often far more neglected than our lady friends. Maybe this is of more importance to me because I  am a momma to 4 sons...either way, let's talk more about it! This post will cover the Top 5 Health Tips for Men and the Top 8 Tests that men should consider adding to their yearly routine, if not more often in some cases. 

Top 5 Health Tips for Men
    1.    Prioritize regular exercise — Include strength training, cardio, and mobility work at least 4–5 days a week. This is must men! 
    2.    Eat a nutrient-dense diet — Lean protein, fiber, healthy fats, colorful vegetables, fruits, and whole-food carbs or alternatives. Your plate should be 1/3 lean protein, 1/4-1/3 starchy carbs rich in fiber like whole grains, starchy veggies like sweet potatoes, fruits like apples & berries, and 1/3-1/2 fibrous veggies like salad greens, asparagus, cauliflower, cucumber, celery etc. 
    3.    Manage stress — Daily relaxation habits (breathwork, meditation, hobbies, nature). Remember, if you don't use that cortisol it will get stored right in the belly...not where we want it! 
    4.    Get 7–9 hours of sleep — Essential for testosterone, muscle recovery, mood. If you are not sleeping due to low T, get it checked out, if not sleeping because of sleep apnea, please have a sleep study and look at reasons for snoring. If not sleeping because of GERD, move meals earlier in evening as much as possible and aim to have 2+ hours before bed of digestive rest. Aim for 12 hours AT LEAST of digestive rest overnight with no food or drink of caloric value during this time. Water is certainly ok. Morning coffee is also ok unless you are one to have some "coffee with your cream" lol! Start your morning with at least 8 ounces of water however. More on holistic helps next week but for now, check out these items to help you! 
    5.    Avoid harmful habits — Quit smoking/vaping, limit alcohol, reduce processed foods/sugars.

Top 8 Tests for Men
(including your requested additions)
1. Blood pressure screening — Every 2 years starting at 18, more if elevated.
2. Lipid panel (cholesterol) — Every year from age 20, or more often if at risk. 
3. HbA1c, fasting glucose, fasting insulin -- Every year from age 20, or more often if at risk. 
4. Testosterone (total + free) — Every year from age 35 can be helpful or more often if using replacement therapy. 
5. Calcium scoring (coronary artery calcium scan) — For men 40–50+ with intermediate heart disease risk.
6. Colonoscopy (or stool-based test) — Start at 45; earlier with family history.
7. DEXA body composition / bone density scan — To track fat, muscle, and bone health (valuable in aging men). See here for a way to get this done at lower cost. 
8. PSA (Prostate-Specific Antigen) 
BONUS TEST: Sleep Study 

With love & strength, ~Missy

It goes without saying, that water has great importance in our overall health-physically, mentally, emotionally, spiritually. Staying hydrated in the summer is especially important because the body loses more fluids through sweat and heat exposure, which increases your risk of dehydration, heat exhaustion, or even heatstroke. It can also greatly hinder our body composition and/or recomposition efforts, increases food cravings and affects sleep which in turn, all affect those goals! Here’s why it matters more than usual during hot weather:

1. You Lose More Water Through Sweat
    •    In the heat, your body sweats more to cool itself down.
    •    Sweat isn’t just water — it contains essential electrolytes like sodium and potassium.
    •    If you don’t replace these, you can experience:
    •    Dizziness
    •    Headaches
    •    Muscle cramps
    •    Fatigue

2. Protects You From Heat-Related Illness
Without enough fluids, you’re at higher risk of:
    •    Heat exhaustion (symptoms: nausea, weakness, rapid heartbeat)
    •    Heatstroke (a medical emergency — confusion, fainting, high body temp)
Hydration helps maintain a stable core body temperature in hot conditions.

3. Keeps Your Brain Sharp
    •    Dehydration worsens brain fog, irritability, and poor focus.
    •    Hot weather + mild dehydration = faster mental fatigue, especially in kids and older adults.

4. Maintains Physical Performance
Whether you’re walking, working, or exercising outdoors:
    •    Dehydration leads to muscle cramps, slower reaction times, and early fatigue.
    •    Staying hydrated keeps you more comfortable and reduces the risk of injury.

5. Helps You Recover From Sun Exposure
    •    Sunburn draws fluid toward your skin and away from the rest of your body.
    •    Hydrating after sun exposure can reduce symptoms like dryness, inflammation, and fatigue.

Summer Hydration Tips with more details in our second post on this series! 
    •    Start your day with 8-16  oz of water. I  will often suggest add a cup beside your bed table, or by the coffee pot. Train yourself to drink the water before you get up and/or before you have that cup of coffee! 
    •    Drink 8–12 oz every hour while outside or active
    •    Add electrolytes if you’re sweating a lot. My favorites: 

• ​Aminowise
• Ultima 
• LMT for athletes or those really losing a great about of fluid
• Skratch Labs also for athletes needing to replenish glucose and electrolytes

    •    Eat hydrating foods like watermelon, cucumber, and oranges
    •    Avoid excess alcohol, which dehydrates you faster in heat

Here's to staying well hydrated, healthy and happy this summer!!! 

​With love and strength, Missy