Men's health handbook: advice from the experts: we asked top male docs specializing in heart health, sexual wellness, prostate protection and sleep apnea for their best natural healing tips—here' what they had to say

STEPHEN SINATRA, MD, is a cardiologist who has specialized in preventive medicine for more than 20 years. He is the author of numerous books on natural health, including Reverse Heart Disease Now and is coauthor of Sugar Shock! When asked about the key to staying healthy, he doesn't hesitate: "The most important things are staying trim and eating a diet that is not inflammatory, which means staying away from sugars."

By sugars, Sinatra doesn't just mean what's on the dessert menu or the white stuff some guys put in their coffee. Beer, wine, all other alcoholic drinks, breads, bagels, crackers and pastas are all sources of concentrated sugar, as far as your body is concerned, and they all disrupt the network of hormones that determines whether or not you like what you see in the mirror. And, he says, controlling your sugar intake is the most important thing you can do nutritionally to stay out of intensive care down the road.

BUILDING A STRONG FOUNDATION

Testosterone, insulin, adrenal and thyroid hormones are some of the key players that determine the health of your heart, the size of your waistline and your ability to function well in the boardroom and the bedroom. "We used to think these hormones were all individual players," says Sinatra. "They're not. They work collectively."

Although the interplay of hormones is complex, there is a simple underlying principle: When levels of one are suboptimal, the others also surfer. Sinatra says the answer to the riddle lies in weight control, not by following fad diets, but by understanding a few key cause-and-effect relationships and acting accordingly. Here's a look:

Insulin: This hormone holds a key to body weight, risk for diabetes, heart disease and other conditions. Here's how it works: After you eat, food is converted to blood sugar (glucose). The pancreas then produces insulin to deliver the glucose to cells to be used as energy.

High-sugar foods and drinks lead to skyrocketing glucose levels, which shift insulin production into high gear. When this high-sugar/high-insulin cycle repeats frequently, cells become overwhelmed with blood sugar and stop accepting it, a condition technically called insulin resistance. Weight gain, increased risk for heart disease and diabetes are among the results.

Thyroid: Hormones produced by the thyroid gland regulate metabolism, and iodine is a key nutrient required to produce sufficient amounts of hormones. Toxins in today's environment and reduced levels of naturally occurring iodine in our food result in many American men (and women) having an underactive thyroid or slow metabolism, contributing to insulin resistance and obesity.

Adrenal Hormones: Produced by the adrenal gland, these hormones are necessary for healthy function of the thyroid gland and stable energy levels.

Testosterone: Excess weight, lack of exercise, insulin resistance and inadequate levels of thyroid and adrenal hormones all contribute to low levels of testosterone. In turn, low testosterone leads to further weight gain, low energy, low libido and other sexual difficulties.

The Hormone Solution: "Weight loss is the most important factor, because when you lose weight, you improve insulin sensitivity, sparing the burden on your other hormone systems," says Sinatra. Cholesterol and blood pressure generally improve at the same time.

The Heart Solution: Sinatra also recommends taking CoQ10, L-carnitine, magnesium and D-ribose to support energy production in the heart. These supplements feed mitochondria, specific components within our cells that are responsible for generating energy. Mitochondria are more concentrated in the heart than in any other organ, so their optimal function is critical. "When I treat men who have heart disease with mitochondrial support, I hear them and their wives that their libido and erectile potency improve as well," says Sinatra.

Stephen Sinatra, MD, former chief of cardiology at Manchester Memorial Hospital in Connecticut, is the author of Heart, Health and Nutrition newsletter (drsinatra.com).

 HEALTH GOAL     WHAT MEN CAN DO NATURALLY

       Healthy   Eat hormone-free (preferably organic and free-range)
       insulin   lean meat, fish, nuts, fermented soy foods, such as
  function and   tofu and miso, and plenty of fresh vegetables and
weight control   fruits. Limit alcoholic drinks, breads and pastas.
                 Avoid trans fats and sodas and don't add sugar to
                 tea or coffee. Eat desserts rarely, if at all.
                 Walk at least a mile a day and strength train twice
                 per week.

       Healthy   Exercise regularly and participate in any sports you
  testosterone   enjoy, such as golf, tennis, skiing or fishing.
        levels   Also, eat food that keeps blood-sugar levels in
                 check. And keep the other hormones in good shape.

     A healthy   Try the following supplement regimen:
         heart
                 * CoQ10, up to 100mg daily.

                 * L-carnitine, lg daily.

                 * Magnesium, 400mg daily. Look for magnesium
                   citrate, glycinate or taurate.

                 * D-ribose, 5-10g daily.

       Support   Try the following supplement regimen:
       adrenal
      function   * N-acetylcysteine (NAC), 500-600mg daily.

                 * Alpha-lipoic acid (ALA), 100-200mg daily.

                 * Selenium, 100-200mcg daily (see Having Children,
                   p. 47, for more).

     A healthy   Seaweed supplements or kelp as seasoning: Use enough
       thyroid   to get 1mg of iodine daily. In place of conventional
                 refined salt: Season food with sea salt, which is
                 rich in minerals. (See "Sorting Out Salt," p. 56,
                 for more.)