[00:00:03] Speaker A: Gentlemen, this episode could literally save your life.
Right now, somewhere in America, a man is ignoring chest pain. Yeah. Brushing off exhaustion, hiding stress, skipping the doctor, and pretending everything's fine.
It's just June, Men's Health Awareness Month, and it's the reminder we all need.
Tonight we're talking blood pressure, heart health, brain health, prostate health, and the mental health crisis that men still refuse to openly discuss.
No fluff, no scare tactics, and no pretending.
Just real information, real solutions, and real talk for real men.
This is Public Facing the podcast.
[00:01:10] Speaker B: From the Natural State. This is Public Facing the podcast with Jo Holman.
[00:01:17] Speaker A: Foreign.
Welcome in, everybody. I'm Joe Holman.
June is Men's Health Awareness Month, and this episode matters because statistically, men are less likely to go to the doctor, less likely to discuss mental health, and more likely to ignore symptoms until there's a serious problem.
Heart disease remains the leading cause for death for men in the United States.
High blood pressure affects about roughly half of adult men.
And most major health problems, especially those of the cardiovascular nature, such as cardiovascular disease, diabetes, stroke risk, and prostate complications, well, those can often be dramatically improved or caught early with simple lifestyle changes and regular screenings.
Now tonight, we're breaking this conversation into five focused segments. Each one is designed to be understandable, actionable, and practical. There will be no medical jargon overload, just information you can actually use.
And fellas, if you hear something tonight that sounds familiar, please don't ignore it.
That's the point of this episode.
Let's talk about blood pressure, the silent killer.
Now, why are we even going down this road? It's because high blood pressure, also called hypertension, it's one of those most dangerous conditions that men routinely ignore.
And the reason that doctors call it the silent killer is simple.
See, most people have absolutely no symptoms.
You can feel completely normal while your blood vessels, your heart, kidneys and brain are taking damage on every single day.
And according to the cdc, over half of men in America have high blood pressure.
Half? What Is half?
Try 87.7 million men in the United States have high blood pressure.
Now, let's. Let's make this easy to understand.
Like water going through a hose, blood pressure is the force of blood pushing through your arteries.
And if that pressure stays too high for too long, well, your. Your heart has to work harder.
Imagine revving the engine in your truck non stop for years.
Eventually something's going to break.
Well, that's what happens to the body.
And high blood pressure increases the risk of heart attack, stroke, kidney disease, vision problems, erectile dysfunction, and Memory decline.
And because there usually aren't warning signs, millions of men walk around unaware they even have it.
That's disturbing.
Now here's the encouraging part.
Blood pressure is one of the most controllable health issues in existence.
Because there are five major changes that can dramatically help.
Number one, reduce your sodium.
Most men consume way more salt than they realize.
Fast food, processed foods, frozen meals, sports drinks. How about those snack foods?
The average American diet is overloaded with sodium.
Number two, move your body.
Become less sedentary.
Don't just sit there.
You don't need to become a marathon runner.
Just become kinetic.
Move.
Walking 30 minutes a day consistently can improve cardiovascular health tremendously.
Number three, lose even a small amount of weight.
We're not trying to drop hundreds, though you could. But that's not where we're starting.
Simple changes. 5, 10, then 20 pounds. Whatever your need is.
See, for many men, dropping 10 to 15 pounds can noticeably improve blood pressure readings.
Number four, manage stress. Yeah, stress matters.
Constant stress keeps the body in fight or flight mode.
And that affects hormones, sleep, inflammation, even heart rate. Everything.
And number five, know your numbers.
This one matters. See, you cannot manage what you refuse to measure.
I like that.
Get the blood pressure checked.
There's very, very few excuses to not be on top of this one.
Pharmacies do it. Doctor's offices do it.
Home monitors are inexpensive.
Heck, you can go out there to Walmart and be able to check your blood pressure.
Now, a normal reading is generally around one hundred and 20 over 80.
And consistent readings above 130 over 80.
Well, believe it or not, those deserve medical attention.
And guys, this. This is really important.
Medication is not failure.
See, some men avoid treatment because they think taking blood pressure medicine somehow makes them weak.
That mindset is outdated.
A good bit, anyway.
See, you know what's strong?
Taking care of yourself.
Being alive for your family.
Preventing a stroke before it happens.
That, my friend, that's strength. And let me say this, too.
If you get headaches, dizziness, chest pressure, shortness of breath, even blurry vision or unusual fatigue, seriously, get that checked.
Don't quote, unquote, tough it out.
Ignoring symptoms is not toughness.
It's gambling. And I don't care how good of a gambler you are, you keep throwing the dice on this one, you're gonna. You're gonna come up with, well, let's just say you lose all your chips. Now, these are the stakes, though, that are your life.
So let's be serious about this.
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Omron going for zero.
So now we're moving on to our heart health. The this is your body's engine.
How often do you check the oil in your truck?
I hope that you take from this that checking your body's engine is equally important.
Because let's stay with cardiovascular health. Because heart disease, it remains the number one killer of men in America. And here's the scary part.
A lot of men think heart disease only happens to old people.
That's absolutely false.
We're seeing cardiovascular problems in men younger and younger.
Poor diet, chronic stress, sleep deprivation, smoking, obesity, sedentary lifestyles.
All of it adds up.
Now, when most people think heart attack, they picture a dramatic movie scene, a man clutching his chest and collapsing.
But you see real, real life often looks different.
Symptoms can include chest pressure, tightness, pain in the jaw or the back, shortness of breath, extreme fatigue, nausea, dizziness, and even pain down the arm.
And sometimes these symptoms, they build gradually. They're not going to necessarily manifest all at once.
Some of these build for years.
So one of the most dangerous things that men do is they explain away the warning signs. Oh, it's probably stress. It's probably indigestion.
I'm just tired.
Meanwhile, the body is waving red flags.
Here's another issue.
Men often treat sleep like it's optional.
Sleep is not optional.
Poor sleep increases blood pressure, inflammation, weight gain, stress hormones, and cardiovascular risk.
So if you're averaging four or five hours of sleep a night for years, take heed. Watch out.
You've been running up the tab and your body's been paying for it.
And last call.
Last call is going to be here before you know it, and you'll have to settle up one way or another.
And while we're here, let's talk a bit on smoking.
Smoking damages the blood vessels, it raises heart disease risk dramatically, and it affects circulation throughout the entire body.
It even gets dicier from there for a variety of reasons.
One includes sexual health. Believe it or not, I'm aware that this has some touchy aspects, but hear me out.
A lot of men, they don't realize that erectile dysfunction can sometimes be an early cardiovascular warning sign.
The blood vessels down there, the male lower, lower abdominal area that are involved, well, they're smaller and often they showed their damage earlier.
So sometimes the body warns you long before a heart attack happens, but sometimes not.
Now, here's the good news.
Are you ready for some good news? I know I am.
Heart health, that responds incredibly well to lifestyle changes.
Sometimes it takes drastic measures and changes for sure, and they have to be implemented as quickly as possible.
But most times, small changes paired with consistent effort and progressive results actually hit harder.
And see, the body, the body wants to heal.
Walking, strength training, hydration, less processed food, more fiber, better sleep, stress reduction, smoking cessation, and regular checkups.
Those, those are all key ingredients for making things work positively for the long term.
And men listening tonight, I need to make sure that you understand this.
You do not need perfection.
What you need is consistency.
See, a lot of men, they quit because they think that taking control and tending to their health means becoming a fitness influencer overnight. Well, no, no, that's not the case. Just start.
Simply, little changes matter and can mean a lot over time. So make that change and start seeing results.
Take that walk, drink more water, cook more at home and get your cholesterol checked.
Small habits repeated consistently, that changes lives.
And one more thing on that, know your family history.
If your father or your grandfather or even your brothers had heart disease or stroke, high cholesterol or diabetes, well, that information matters.
Doctors need to know it, because family history is not destiny, but it is valuable information.
And if there's one message from this segment, it's this.
Take your symptoms seriously.
The body whispers before it screams.
So listen up and listen early.
Now, this next section may be the most important segment of the night, because men's mental health still carries a great deal of public stigma.
And that stigma is hurting people.
Yeah, it's getting better though. But there's still so much more work to be done that front.
See, men are often taught from a young age, don't cry, don't complain, push through it, handle it yourself, walk it off.
But see, emotional suppression, well, that's not emotional health.
Stress affects the body physically.
So chronic stress can contribute to high blood pressure, poor sleep, anxiety, depression, substance abuse, and even heart disease.
Now, when it comes to brain health, brain health goes far beyond just memory.
Remember your, your brain controls your mood, your concentration, your decision making, sleep, energy, and your emotional regulation.
So when mental health suffers, a chain reaction often ensues and every area of life suffers.
Work, marriage, parenting, even Your friendships.
And let's not forget physical health.
I'm talking about everything.
Now. Let's talk honestly, openly and intentionally, shall we?
A lot of men are exhausted.
Exhausted from carrying the weight of the world, often with little to no support.
Financial pressure, career pressure, family responsibilities, relationship struggles, isolation, fear of failure.
And many men suffer silently because they believe that asking for help makes them weak.
That's simply not true.
Talking to a therapist is not weakness.
Seeing a doctor, not weakness.
Taking medication when necessary is not weakness.
The strongest thing a man can do is address reality with complete and unwavered honesty.
And in saying this, let's discuss warning signs that men often ignore.
The irritability, the emotional numbness, anger, outbursts, constant exhaustion, withdrawal from loved ones, loss of motivation, increased drinking, anxiety, depression, hopelessness. Yeah, mental health struggles. They don't always look like sadness. They can, but they do not always look like sadness.
Sometimes they look like rage.
Sometimes they look like silence.
And sometimes they even look like burnout.
And there's a whole other connection that people don't talk about enough.
Mental health and heart health.
They're connected.
Research continues showing that links between chronic stress and depression, anxiety and even cardiovascular disease.
The brain and the body are not separate systems.
Everything is connected.
So what can help?
Sleep, movement, healthy relationships.
Purpose, faith and spirituality. For some therapy.
Medication, when appropriate.
Less alcohol, less isolation.
And men.
Men need community.
Human beings are not designed to carry every burden alone.
No. If you're struggling, talk to somebody.
A friend, a spouse, a counselor, even a pastor or doctor.
As long as it's someone that you trust and feel will give you good, honest feedback and has a great ear to listen, that's where you need to focus that energy.
And if you know a man who's been unusually withdrawn, angry, exhausted, and even disconnected, please check on him.
Seriously, that. That one conversation could matter more than you realize.
I'm talking life and death matter.
This segment is also sponsored by BetterHelp. Life gets heavy, stress builds, and sometimes men carry everything silently.
BetterHelp offers online therapy with licensed professionals giving you flexible access to support from the comfort of home.
Whether you're managing stress, anxiety, burnout, relationship struggles, or simply trying to improve your mental wellness, therapy can help.
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Taking care of your mind is taking care of your health.
All right, gentlemen, we're talking now about prostate health.
Yes, we're gonna have that conversation now.
The reason we're talking about it openly is because avoiding the conversation helps nobody.
If anything, not talking about it tends to do a little more Damage, in case you're unaware, the prostate being a small gland located below your bladder, and it plays a role in your reproductive health.
As men age those prostate problems, they become increasingly common.
And now there are several major prostate conditions.
One is enlargement of the prostate, also called bph, which is benign prostate hyperplasia.
I said I wasn't going to wear you down with a bunch of medical jargon. Well, that's an important one to know.
Another is prostatitis. Just means that you're. You have inflammation in your prostate.
Also, obviously, there's. There's prostate cancer now. Prostate cancer is one of the most common cancers that affect men.
And here's what's important.
When detected, early outcomes are often very good.
That's why screening conversations matter.
Now, symptoms can include things like frequent urination, difficulty starting urination, weak urine flow, waking up repeatedly at night to urinate.
But blood in your urine, pelvic discomfort.
Sometimes there are no symptoms early on, which brings us to regular checkups.
Many men avoid discussing prostate health because they're embarrassed.
But embarrassment, embarrassment should never outweigh your health.
Talk to your doctor, especially if you're over 45 or have a family history.
Some men may need earlier conversations, depending on their risk factors. And yeah, diet and lifestyle, they matter here, too.
Exercise, healthy weight, more fruits and vegetables, less processed food, less smoking.
It's the same habits that helping the heart often help the prostate and your overall health as well, in a manner of speaking.
A statement made by Dr. Gil Grissom, former CSI 3 graveyard supervisor of Las Vegas, Nevada. In TV lore, how he sums it up. And there's a theme throughout this episode.
Everything's connected.
The body is connected.
Do you remember the song the hip bone's connected to the leg bone or however that goes? My point is that we have that and another message.
Don't. Don't self diagnose everything from the Internet, doctor. Google can do more harm than good.
The results, along with the explanations, can very easily bring on unnecessary worry and incomplete information.
And even if you do get all the information, are you really understanding it?
It's like opening a book.
You read the first 50 pages or so, only to find out that the final 12 pages are missing.
You don't have all the information to get the full story.
So leave the research.
Excuse me, the diagnosing. Rather leave that to the professionals. But you can use the Google machine for what it's designed for. Research, online shopping, crazy cat videos.
And a lot of men, well, they search symptoms online and panic.
Others do the Opposite. And they just ignore everything.
My friend, neither extreme is helpful to either end of the spectrum.
So get evaluated professionally.
I've got a thing in life. I say do it right or do it twice now.
Knowledge beats fear every single time.
And gentlemen, preventative health care is one of the smartest investments you can make.
You change the oil in your vehicle, you make maintain your equipment, you inspect machinery.
So your body deserves at least that level of attention.
For our final major segment tonight, let's bring everything together.
Because men's health is not about chasing perfection.
It's about building a sustainable life.
A stronger life, a longer life.
And the reality is this, most major health improvements, they come from boring old consistency.
Not magic pills or injections or any Internet gimmicks.
Not even overnight transformations.
Consistency.
See, that's what brings lasting and long term results.
So let's simplify this. If. If a man listening tonight wanted to dramatically improve his overall health over the next year, here's what I tell him, where I tell him to begin.
Move daily.
Walk.
Lift weights.
Stretch.
Do something.
See, the human body was designed for movement.
So eat more real food, more vegetables, more protein, more fiber.
Less ultra processed junk.
And hydrate.
A surprising number of people live chronically dehydrated.
Prioritize sleep.
Sleep affects our hormones, our mood, our blood pressure, our weight, even our recovery and concentration. And gosh, even cardiovascular health.
Get regular checkups.
Not because something's wrong.
Hopefully it's because prevention works. And so you want to get ahead of any possibility that something's wrong, but also to manage your stress before your stress manages you.
Yeah. And finally build relationships.
Healthy men usually have connection.
Community matters.
Isolation.
So very dangerous.
And I want to speak directly to the men listening who feel like they're two steps behind.
Maybe you've gained weight.
Maybe you haven't seen a doctor in years.
Maybe stress is crushing you right now.
Maybe your energy's gone.
You're not disqualified from improving.
You're not too late.
And all you have to do is start right where you are.
You don't have to wait till you get to a certain point to start. You just start.
Start where you are.
One appointment, one walk, one better meal, one honest conversation.
And as that momentum builds, well, over time, those small decisions, they become a completely different future for yourself.
And that matters because somebody needs you here.
Your kids, your spouse, your friends, your parents.
How about this one that people often leave off the list.
Your community.
So take care of yourself like your life matters.
Because my friend, it most certainly does.
Public facing is sponsored in part by Fitbit. Health goals start with awareness. Fitbit smart watches and fitness trackers help you monitor activity, sleep, heart rate, workouts, and wellness habits all in one place. Whether you're taking your first walk around the block or training for your next challenge, Fitbit helps keep your health goals visible and measurable.
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All right, we've made it to the final word.
Tonight wasn't about fear.
It was about awareness.
Because too many men wait until something becomes catastrophic before taking health seriously.
We talked about blood pressure, heart health, brain health, mental health, and, oh, yeah, prostate health.
And the common thread through all of it is this.
Most health problems become easier to manage when caught early.
Screenings matter.
Sleep matters.
Your diet.
Yep, it matters.
Stress management matters.
Movement matters.
And conversations like these, they matter.
And, gentlemen, your health affects more than just you.
It affects every person who loves you.
So if tonight's episode has pushed you to schedule an appointment to check your blood pressure, talk to someone, go for a walk, or finally take symptoms seriously, well, good. Then this conversation mattered.
Somewhere out there is a man who already knows he needed to start making changes.
He just needed to hear it out loud one more time.
And really, that's why we do this.
You only get one body, one heart, one brain, and one life.
So please, please take care of them. Because the strongest men aren't the ones who ignore problems.
They're the ones willing to face them.
Thanks for allowing me to extend a helping hand to you and to others in need.
Gentlemen, drink some water, get some sleep.
And maybe, just maybe, schedule that doctor's appointment that you've been avoiding since 2019.
Your truck gets maintenance.
Your lawnmower gets maintenance.
You probably deserve at least equal treatment. Would you agree?
I think you do.
Republic Facing the Podcast, I'm Joe Holman.
Take care of yourself. We'll see you next time.
[00:37:43] Speaker B: Thanks for listening to Public Facing the podcast with Joe Holman. Visit us online at publicfacingpod, stream and on x.com publicfacingpod.
