Men’s guide to wellness after 40

When many men hit 40, life feels busy but steady. Careers are in full swing, families may be growing, and routines are established. But beneath the surface, subtle health changes often appear—slower metabolism, lower energy, more aches, or mood changes. While it can be tempting to push those signs aside, your 40s are a critical window to invest in your future well-being.

Maybe you’ve put off that annual physical for a few years, or perhaps you’re finally ready to address some nagging concerns you’ve been brushing aside. Know this… the choices you make now can dramatically impact how you feel and function well into your 50s, 60s, and beyond.

This is the perfect time to take charge of your physical, emotional, and hormonal wellness to feel stronger, clearer, and more confident for the decades ahead.

Mount Nittany Health primary care provider, Dr. William Wagner, shares his perspective on thriving after 40.

Why wellness after 40 matters

Your body changes with age. Hormones shift. Muscle mass declines. The risk for chronic conditions like high blood pressure, heart disease, and type 2 diabetes starts rising. That doesn’t mean you’re in decline, but your approach to health needs to evolve.

Common issues that tend to surface for men in their 40s include increased belly fat, joint stiffness, sleep disruptions, and occasional mood changes. Aging can mean a gradual decrease in testosterone or a slightly slower metabolism.

But here is the encouraging part—research consistently shows that men who prioritize preventive care and make thoughtful lifestyle adjustments in their 40s significantly reduce their risk of chronic diseases like heart disease, diabetes, and certain cancers. The earlier you start, the more dramatic the benefits.

“Distinguishing between normal aging and symptoms warranting evaluation involves recognizing that while mild decreases in energy, libido, and muscle mass are common, persistent or severe symptoms—such as unexplained weight loss, night sweats, significant mood changes, erectile dysfunction, or blood in the urine—should prompt further assessment,” Dr. Wagner explained. “Symptoms that are progressive, interfere with daily function, or are associated with other systemic signs are not typical of normal aging and should be evaluated by a healthcare professional.”

5 Pillars of men’s health in your 40s

Taking care of your health in your 40s doesn’t mean overhauling your entire life. Pay attention to the areas that matter most—where small, consistent changes can lead to major long-term benefits. These five pillars represent the foundation of strong, sustainable wellness for men entering midlife.

Physical health and screenings

“The most commonly overlooked preventive screenings for men in their 40s include blood pressure measurement, lipid profile, diabetes screening (especially in those with hypertension or obesity), and assessment for depression and substance use,” Dr. Wagner explained. “Screening for prostate cancer is not routinely recommended for average-risk men under 55, but high-risk individuals (e.g., those with a family history or of African American descent) may benefit from earlier discussion. Screening for colorectal cancer typically begins at age 45, but risk factors may warrant earlier evaluation.”

Regular screenings help detect issues early, often before symptoms appear. Talk to your provider about:

• Blood pressure and cholesterol checks—The American Heart Association recommends cholesterol screening every 4-6 years for men over 40. Your doctor may recommend more frequent checks if you have risk factors.
• Blood sugar/A1C testing for diabetes risk
• Colorectal cancer screening
• Prostate-specific antigen (PSA) testing
• Skin checks for signs of skin cancer—Men over 40 have a higher risk of melanoma, especially if they have spent a lot of time in the sun during their younger years without proper protection.
• Vaccine updates

Nutrition and weight management

Metabolism naturally slows with age, and muscle loss makes it harder to maintain a healthy weight. Prioritizing nutrition can support heart and hormone health. Try the following:

• Focus on whole foods—Lean proteins, veggies, fruits, whole grains
• Reduce processed foods, sugar, and excess alcohol
• Include healthy fats like omega-3s for heart and brain health
• Stay hydrated
• Consider supplements like vitamin D, magnesium, or fish oil

Crash dieting or restrictive eating isn’t the solution. You are fueling your body for energy, clarity, and longevity.

“Fitness and nutrition recommendations for men in midlife emphasize regular aerobic and resistance exercise to maintain muscle mass and metabolic health,” Dr. Wagner shared. “Protein intake should meet or exceed 1.0–1.2 g/kg/day, with attention to vitamin D and calcium for bone health. Reducing processed foods, increasing fiber, and moderating alcohol intake are also advised. These strategies help counteract age-related muscle loss and metabolic risk.”

Fitness and strength training

Muscle mass begins to decline after age 30 and accelerates in your 40s. Staying active is key, but your workouts might need to look different from what they did at 25.

• Prioritize resistance training 2-3 times per week
• Mix in cardio for heart health
• Add flexibility and mobility work to prevent injury
• Rest and recovery matter more than ever

Strength training becomes increasingly important after 40 because it’s one of the most effective ways to preserve muscle mass and bone density. It’s not about hitting personal bests—it’s about staying strong.

Mental and emotional wellness

Mental health matters just as much as physical health. Yet many men still hesitate to seek support. Common midlife struggles include burnout, anxiety, depression, or feeling disconnected.

• Check in with yourself regularly
• Practice stress management techniques (breathing, meditation, movement)
• Make time for hobbies and friendships
• Don’t wait to reach out for help—therapy is strength, not weakness

Experiencing some degree of life reflection during this decade is completely normal. You might question career satisfaction, relationship dynamics, or personal fulfillment. These feelings don’t mean something is wrong with you—they mean you’re human.

Signs that might warrant professional support include persistent mood changes, difficulty sleeping, loss of interest in activities you used to enjoy, increased irritability, or feelings of hopelessness. Men are significantly less likely than women to seek mental health treatment, often because of stigma or the mistaken belief that they should be able to “tough it out.”

Hormonal and sexual health

Testosterone naturally declines with age. For some men, this happens gradually and without major symptoms. For others, it leads to changes in libido, mood, energy, and muscle mass.

If you notice any of the following, talk to your provider:

• Low sex drive
• Persistent fatigue
• Depressed mood
• Reduced muscle tone

Many factors can affect these symptoms, including stress, sleep quality, nutrition, and underlying health conditions. An evaluation with your provider can help determine whether hormonal changes are the primary issue or if other factors are at play.

“For men concerned about testosterone levels but hesitant to discuss it, it is important to note that symptoms of low testosterone overlap with those of other common conditions (e.g., depression, obesity, sleep apnea),” Dr. Wagner explained. “The American Urological Association and Endocrine Society recommend targeted evaluation only in symptomatic men or those with risk factors, rather than population screening. Open discussion is encouraged, as addressing underlying lifestyle factors can often improve symptoms and testosterone levels without the need for medication.”

Lifestyle habits that add up

Small daily choices can have a major long-term impact. “Additional tips include prioritizing sleep hygiene, stress management (e.g., mindfulness, social connection), and maintaining up-to-date immunizations,” Dr. Wagner noted. “Regular engagement with a primary care provider supports early detection and prevention of chronic disease.”

Here are five simple habits to build into your week:

• Get 7-8 hours of sleep each night
• Move your body daily—even a short walk counts
• Cook one healthy meal at home
• Reduce screen time before bed
• Stay consistent with water intake
• If you drink alcohol, drink in moderation—the CDC defines moderate drinking as up to two drinks per day for men

Focus on building sustainable habits rather than making dramatic overhauls that are difficult to maintain.

When to see a doctor

Don’t wait for something to be wrong to schedule a regular wellness visit with your primary care provider. Schedule an annual wellness visit even if you feel fine, and be prepared to discuss any issues or concerns you have, including:

• Unexplained fatigue
• Weight changes
• Mood shifts
• Sexual health concerns
• A family history of chronic illness

Seek medical attention promptly if you experience chest pain, persistent shortness of breath, severe headaches, sudden vision changes, or any symptom that feels significantly different from your norm.

Your 40s are the perfect time to take control of your health. Start with one or two areas that feel most important to you. The goal isn’t perfection; it’s progress towards a healthier future.

If it’s been a while since your last checkup, schedule a visit with one of our primary care providers.