In recent years, there has been a growing shift in how we approach men’s health. Gone are the days when simply reaching “normal” levels in blood tests was considered good enough. Today, there’s a stronger focus on optimizing health—pushing beyond the baseline to truly thrive. From improving physical strength and mental clarity to boosting energy and preventing chronic disease, more and more men (and the women who love them) are realizing the importance of achieving not just normal health, but optimal health. Whether it’s through better nutrition, hormone balancing, or muscle optimization, the bar has been set and the goal is clear: to live longer, healthier, and more vibrant lives.

Recently, I had the privilege of sitting down with Dr. Eric Fete on the Better for You Podcast, presented by AMAC, to dive deep into the world of men’s health. Dr. Fete is a board-certified physician who started out in emergency medicine, and made the shift into preventive care and wellness optimization. Dr. Fete’s unique approach to health focuses on the powerful role that muscle plays not just in physical appearance, but as an endocrine organ that helps regulate hormones and contributes to overall vitality. His work aims to help men and women unlock their best possible health by focusing on the root causes of health challenges and using holistic, scientifically backed strategies to treat them.

Understanding ‘Muscle Medicine’ and Its Role in Men’s Health

Muscle medicine is an innovative concept coined by Dr. Fete that views muscles as crucial, active players in overall health, rather than just for physical appearance or strength. Dr. Fete explains that muscles function as an endocrine organ that influences various bodily processes, such as metabolism, inflammation, and even brain function.

Muscle health plays a critical role in regulating metabolism, supporting hormone balance, and slowing down the aging process. Strong muscles contribute to improved insulin sensitivity, reduced inflammation, and better cardiovascular function, all of which help prevent chronic conditions like diabetes and heart disease. Beyond simply looking fit, which is a fantastic side effect, optimizing muscle health can improve energy levels, enhance quality of life, and increase longevity.

The Myth of Aging and Hormonal Imbalance

As men age, many experience a gradual decline in hormones, often referred to as “andropause,” a male counterpart to menopause. This hormonal decline can manifest in various ways, including fatigue, weight gain, sleep disturbances, and mood swings.

These symptoms are frequently overlooked or dismissed as a natural part of aging, leading many men to accept them as “just the way things are.”

In reality, these signs are often indicative of underlying hormonal imbalances that can be corrected with the right interventions.

Dr. Fete emphasizes the importance of understanding the difference between “normal” and “optimal” health. Just as a student can pass a class with a grade as low as a D-minus, a blood test might show “normal” levels, but that doesn’t mean you’re functioning at your best. Striving for optimal health—where hormones, energy, and overall well-being are at their peak—can dramatically improve quality of life, proving that aging doesn’t have to mean decline.

The Myth of Testosterone and Prostate Health

One of the most persistent myths surrounding men’s health is the belief that testosterone therapy increases the risk of prostate cancer. This misconception stems from early studies that loosely associated higher testosterone levels with an increased risk of prostate issues. The fear that testosterone treatment could lead to prostate problems is largely based on outdated data, which has now been disproven by more comprehensive studies. Dr. Fete goes on to explain that, in reality, optimal testosterone levels can actually be beneficial for prostate health.

Evidence from respected experts, like Dr. Abraham Morgenthaler, a Harvard-trained urologist, supports this view, showing that testosterone therapy can be safely administered to men with prostate cancer without worsening the disease. In fact, maintaining optimal testosterone levels helps reduce inflammation, supports overall organ function, and can even lower the risk of developing various chronic conditions.

The Myth of Spending an Hour in the Gym

A common misconception is that to achieve real fitness, men need to dedicate an hour or more in the gym, multiple times a week. However, Dr. Fete debunks this myth – he says a high-quality workout doesn’t need to take up a large portion of your day.

In fact, it’s possible to get an effective, full-body workout in just 15 minutes a few times a week. Strength training, whether it’s with free weights, kettlebells, resistance bands, or even bodyweight exercises, when done consistently and with intensity, can provide excellent results without the need for lengthy gym sessions. Focus on compound movements like squats, deadlifts, chest presses, and rows, which target multiple muscle groups at once.

The commonly held “time excuse” often isn’t valid because everyone has 15 minutes in their day. Whether due to busy schedules, past injuries, or just a lack of motivation, many men find it hard to get to the gym, but those barriers can be overcome. For example, even if you have limited mobility or a history of shoulder injuries, exercises like resistance band work or low-impact options like power yoga or swimming can still provide a solid workout. Ultimately, the focus should be on quality rather than quantity. Even brief but intense sessions can yield impressive fitness results when done correctly.

Men’s health is no longer about simply maintaining “normal” levels, but about striving for optimal health. Men of all ages now have the tools and knowledge to go beyond basic wellness and achieve peak performance in their physical and mental health. The myths surrounding testosterone therapy, exercise routines, and aging should no longer hold us back from taking charge of our pursuit of optimal health.

To hear more from Dr. Eric Fete on how to optimize your health, I encourage you to listen to the full interview on the Better for You Podcast.

Melanie Griffin, ACE certified Senior Fitness Specialist, holds a B.S. in Sports & Fitness from the University of Central Florida. As the host of The Better For You Podcast, she helps midlife and senior adults improve their health through simple nutrition and lifestyle strategies.