Brain health, longevity, and the 4M framework. Long-form education for men who are serious about living their best life — written by Dr. TJ Mundheim, DC.
Series: Eliminate the Insulting Behavior
Six long-form posts on the behavioral patterns silently degrading your brain, hormones, gut, sleep, body composition, and environment — and what to do about each.
Gut Health April 28, 2026 8 min read Dr. TJ Mundheim, DC
Your gut produces 90% of your serotonin and drives the neuroinflammation that either supports or degrades cognitive function. Eight behaviors are actively breaking that system — here is what they are and how to stop them.
Testosterone levels in men have declined roughly 1% per year since the 1980s — independent of age. Seven behaviors are actively driving that decline, and most men are executing all of them simultaneously.
Visceral fat is not a cosmetic issue. It is a metabolically active endocrine organ producing inflammation that directly degrades cognitive function, hormonal balance, and cardiovascular health. Seven behaviors are making it worse.
The brain cleans itself during deep sleep via the glymphatic system. The behaviors most men treat as normal — late screens, evening alcohol, warm bedrooms — are directly sabotaging that process every night.
Neurogenesis continues in the adult brain — but only under the right conditions. Seven insulting behaviors are suppressing BDNF, impairing glymphatic clearance, and driving the cognitive narrowing that most men mistake for normal aging.
The modern environment is biologically unprecedented. Six environmental behaviors — light, water, air, EMF, and grounding — are creating a continuous biological stress load that no supplement stack fully compensates for until the exposures are addressed.
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Dr. TJ Mundheim, DC