Functional Health: The Best Investment You Can Make

Through the 1980s and 90s, when I ran a small integrated medical clinic serving stressed-out professionals and elite athletes, I kept seeing the same pattern: when people improved their physical health, their emotional state always improved. They became happier, had more energy, and gained the capacity to pursue what mattered most.

At MELD, we see the same truth today. Your physical health is not just about longevity; it’s the foundation for emotional resilience, relational connection, and community engagement. When your body is stable, your nervous system calms. When your physiology is strong, you can show up more fully for yourself and others.

Monthly, more research is published showing how diet, toxicity levels, stress, sleep, and exercise can impair or enhance our emotional and relational states. For example, the emerging field of lifestyle psychiatry is now treating depression and anxiety with nutrition, movement, and sleep protocols alongside traditional therapies. Similarly, functional medicine has demonstrated through the gut–brain axis and stress-hormone regulation that what we eat, how we rest, and the toxins we’re exposed to directly influence mood, resilience, and even our capacity for intimacy. I know if I haven’t slept well, I can be on edge—these clinical findings show that experience isn’t just personal, it’s physiological .

Here are five functional medicine habits to help you do just that:

1. Balance Blood Sugar

Stable blood sugar reduces stress on the nervous system, lowers inflammation, and supports mood regulation, key to presence and connection. Build meals around protein, healthy fats, and fiber, and eliminate refined carbs and sugary drinks.

2. Support the Gut–Brain Axis

Gut health has a direct impact on emotional regulation, energy, and resilience. Eat a diverse, plant-based diet that includes fermented foods like sauerkraut or kefir, and reduce alcohol and processed foods that can disrupt the microbiome.

3. Prioritize Protein + Muscle

Muscle mass is one of the best predictors of long-term vitality. It stabilizes hormones and fuels confidence. Aim for 25–40g of protein per meal and strength train at least twice to three times per week.

4. Manage Stress Through Recovery

Chronic stress dysregulates hormones and keeps men stuck in survival mode. MELD’s ROC practice—slow down to RELAX, open up to presence, and CONNECT—helps reset the nervous system. Add 7–9 hours of sleep and daily recovery practices for resilience.

5. Reduce Toxins, Increase Nutrients

Toxins fuel inflammation and hormone disruption. Choose organic options when possible, filter your water, and avoid plastics for food storage. Emphasize nutrient-rich foods like leafy greens, cruciferous vegetables, and wild-caught fish. These choices don’t just protect your body—they sharpen your mind, elevate your mood, and create the physiological conditions for deeper connection with others.

Why this matters now:

We live in a time when stress, isolation, and chronic illness are the default. For men, the cost is not just measured in lab numbers or years lost—it’s in marriages strained, energy depleted, and potential left unrealized. By investing in your health, you’re not just avoiding disease; you’re upgrading your capacity to love, lead, and live with purpose.

Your health is the best investment you can make. It pays dividends in clarity, strength, intimacy, and impact—for you, for those you care about, and for the communities you belong to.

Click here for a one-page PDF on these habits.