Magazine | Testosterone and longevity: how hormone levels impact our quality and length of life

Testosterone and longevity: how hormone levels impact our quality and length of life

Hormone Balance Testosterone
Written by Jonathan Apasu 7 min read
Testosterone and longevity: how hormone levels impact our quality and length of life

Testosterone is often seen as a symbol of masculinity, strength, and vitality. But what if I told you that this hormone also plays a crucial role for longevity in men?

Indeed, low levels of testosterone were linked to a shorter life span, in a recent study (1). And, as we age, the apparent effects of testosterone on our health, mood, and well-being become even more significant.

In the following, we will explore how testosterone influences longevity and what you can do to optimize your hormone levels for a longer, healthier life. 

What is testosterone and why does it matter? 

Testosterone is a vital hormone for both men and women. It is primarily produced in the testes in men, in the ovaries in women, and in the adrenal gland in both sexes. It’s crucial for muscle growth, bone density, libido, and the regulation of mood. But beyond these commonly known roles, testosterone also affects cognitive function, cardiovascular health, and metabolic processes, all of which are key players in how “well” we age.

As men reach their 30s, testosterone levels begin to decline, typically by about 1% each year (2). While subtle at first, this decline can significantly affect health, leading to decreased energy, loss of muscle mass, mood fluctuations, and reduced libido. This is especially concerning given that up to 40% of men today are affected by testosterone deficiency (3).

On the other hand, maintaining optimal testosterone levels has been associated with both a longer lifespan and an extended health span - that is, the number of years lived in good health (4,5). Over the past years, we have worked closely with hundreds of men to optimize their hormone levels, and the impact on key longevity markers has been strikingly clear. Let me explain in more detail:

The connection between testosterone and longevity 

Testosterone’s influence on bodily functions has been extensively studied, and several key findings highlight its critical role in longevity: 

  1. Muscle mass and metabolism: Testosterone plays a direct role in building and maintaining muscle mass. As we age, muscle loss accelerates, contributing to frailty and a decrease in overall vitality. Testosterone helps prevent this by promoting muscle protein synthesis and supporting metabolic function. This is particularly important because muscle mass is not only a sign of strength but also a key factor in metabolic health and weight management.
  2. Cardiovascular health: Testosterone also plays a crucial role in cardiovascular health. Research suggests that optimal testosterone levels help maintain healthy cholesterol levels, improve blood circulation, and even promote the production of red blood cells. Low testosterone has been associated with a higher risk of cardiovascular disease. The aforementioned recent Australian study involving nearly 25,000 men further reinforced this link, directly connecting testosterone deficiency to increased cardiovascular mortality (1).
  3. Bone health: Osteoporosis is an often overlooked condition in men. The disease is closely associated with aging, however the role of testosterone in the development of the disease is frequently underestimated. Testosterone is being aromatized to estrogen, which has a significant impact on bone density. Studies show that men with low testosterone levels tend to have lower bone mineral density and a higher risk of fractures. Ensuring adequate testosterone levels can thus help maintain bone health, reducing the risk of falls and fractures as we age.
  4. Mental health and cognitive function: Testosterone isn’t just about physical health, it also affects your mental well-being. Low levels of testosterone have been linked to depression, fatigue, and cognitive decline. On the other hand, maintaining healthy testosterone levels can improve mood, cognitive function, and overall mental clarity, helping you stay sharp well into your later years. Many of our patients report symptoms like brain fog and difficulty concentrating, which often disappear once hormonal imbalances are corrected.

The downside of low testosterone

Testosterone deficiency is no longer just a condition of aging men. Today, around 20% of young men suffer from low testosterone levels, and research suggests that this trend is continuing to worsen (6). The symptoms can be wide-ranging and often impact daily life. Common complaints include:

  • Decreased energy and motivation
  • Lower libido and sexual dysfunction
  • Increased body fat and decreased muscle mass
  • Poor mood, irritability, and even depression
  • Difficulty concentrating or memory problems

These symptoms not only affect quality of life but can also contribute to other health issues like obesity, diabetes, and cardiovascular disease—a well-published phenomenon. Recognizing the signs of low testosterone and addressing them early can significantly improve overall well-being.

How to optimize testosterone naturally

Fortunately, there are several effective ways to naturally optimize testosterone levels, supporting both health and longevity. Interestingly, the typical age-related decline (starting in the 30s for most men) is often not observed in those who maintain a healthy lifestyle and remain free from chronic diseases. To my knowledge, the most powerful strategies to sustain optimal testosterone levels include:

  1. Regular exercise: Physical activity is one of the most effective ways to ensure healthy testosterone levels. Strength training, high-intensity interval training, and aerobic exercises can all increase testosterone production. Regular exercise also helps maintain muscle mass, supports cardiovascular health, and improves metabolic function.
  2. Nutrient-rich diet: A healthy diet rich in essential nutrients is crucial for maintaining healthy testosterone levels. Foods high in zinc (like pumpkin seeds and lean meats), vitamin D (such as fatty fish and eggs), and healthy fats (like avocados and olive oil) support hormone production. Avoiding excessive sugar and processed foods can also help maintain stable testosterone levels.
  3. Sleep hygiene: Sleep is a powerful tool in hormone regulation. Testosterone production peaks during deep sleep, so it’s essential to prioritize quality rest. Aim for 7–9 hours of sleep each night, and ensure your sleep environment is conducive to deep, uninterrupted rest (i.e., keep it cool and dark).
  4. Manage stress: Chronic stress can significantly affect testosterone levels by increasing cortisol, a hormone that negatively impacts testosterone. Managing stress through practices like meditation, yoga, mindfulness, and sports can help lower cortisol levels and support healthy testosterone production.

When to consider medical intervention

While natural methods can help optimize testosterone levels, some men may need medical intervention. Testosterone replacement therapy (TRT) is a treatment option for those with significantly low testosterone levels, particularly when lifestyle changes are insufficient. TRT can improve energy, mood, and physical health by restoring testosterone to normal levels. Over the years, I have been truly fascinated by the profound impact it can have on men, often transforming their vitality, confidence, and overall well-being.
 
However, it’s important to approach TRT with caution, as it comes with potential side effects, including benign prostate enlargement, mood swings, and increase in red blood cells. It’s essential to work closely with a healthcare provider to assess whether a TRT is appropriate for you, taking into account your individual health conditions and goals.

Finding balance

Through our work with hundreds of men, I have witnessed firsthand the profound impact that testosterone optimization can have, not just on energy, mood, and strength. I truly believe that testosterone plays a crucial role in how well we age, and there is much to be learned from its effects on long-term health. By maintaining optimal testosterone levels through natural lifestyle changes, you can significantly enhance your quality of life and potentially extend your health span. However, it’s essential to approach testosterone optimization with balance—too little can be detrimental, but too much can also have negative effects.
 
In the end, maintaining healthy testosterone levels is just one piece of the longevity puzzle. A holistic approach that includes regular exercise, a nutrient-rich diet, stress management, and quality sleep is, in my view, the key to living a long, strong, and fulfilling life.

 

Published: March 17th, 2025

References

1. Yeap BB et. al.: Associations of Testosterone and Related Hormones With All-Cause and Cardiovascular Mortality and Incid...
2. T Mulligan et. al.: Testosterone for the aging male; current evidence and recommended practice; in: Clin Interv Aging, 2...
3. T Mulligan et. al.: Prevalence of hypogonadism in males aged at least 45 years: the HIM study; in: Int J Clin Pract, 200...
4. Saad F, et. al.: Onset of effects of testosterone treatment and time span until maximum effects are achieved; in: Europe...
5. Sharma R et. al.: Normalization of testosterone level is associated with reduced incidence of myocardial infarction and...
6. Lokeshwar ED et. al.: Decline in Serum Testosterone Levels Among Adolescent and Young Adult Men in the USA; in: European...
Jonathan Apasu

Author: Jonathan Apasu

Doctor, start-up founder, and advocate for holistic health. At Adon Health, I focus on advancing men’s health through innovative, evidence-based approaches to support longevity and performance. Health and sports are central to my life, from playing basketball at highest levels in the past, to practicing Brazilian Jiu-Jitsu and strength training. I combine medicine, entrepreneurship, and athletic values to inspire men to optimize their health.

Discover trusted longevity brands
and expert health stacks

Stop wasting money on ineffective products
Save up to 5 hours of research per week
Delivered to your inbox every Thursday

You might also like

Cycle Syncing: Hype or Your Monthly Superpower
Hormone Balance
•

7 min read

Cycle Syncing: Hype or Your Monthly Superpower

Fifteen years ago, if you’d mentioned “cycle syncing,” most women would have blinked at you. Men might have guessed it was something to do with syncing Spotify playlists. Now, it’s a buzzword on wellness podcasts, Instagram feeds, and in group chats.If you’ve ever wondered why one week you feel like conquering the world and the next you want to cancel plans, curl up in bed, and survive on carbs, it’s not in your head. Hormonal shifts can change everything from your energy and mood to your appetite, digestion, and libido. That week you feel bloated for no reason? Hormones. That sudden burst of motivation? Also hormones.Cycle syncing is about working with these changes, not against them. It’s the practice of matching your nutrition, workouts, work, and social calendar to the natural rhythm of your menstrual cycle. The goal? Less fighting your body, more flow.Men vs Women: The Hormone Plot TwistMen’s hormones run on a neat 24-hour cycle. Testosterone peaks in the morning, giving them more focus, competitiveness, and often a higher libido. By afternoon, energy and motivation dip. By evening, testosterone is at its lowest, which is why most men feel more relaxed and less inclined to take on big challenges at night. Women’s hormones follow a more complex monthly pattern. A typical cycle is around 28 days, though anywhere between 21 and 35 can be normal. It moves through four distinct phases, each with its own hormone profile, influencing mood, energy, focus, sleep, and yes, your sex drive. The Four Phases: Go’s and No-Go’sMenstrual Phase (Days 1–5)Hormones are at their lowest and the body is focused on shedding the uterine lining and repairing itself. Energy often dips, and your system benefits from warmth, rest, and extra nourishment. Sleep: Aim for 8–10 hours. Short naps help with fatigue. Keep evenings calm and lights dim to support melatonin.Nutrition: Focus on iron-rich foods like leafy greens, red meat, lentils, and beets. Add mineral-rich broths and soups. Include healthy fats such as avocado, nuts, and olive oil. Herbal teas like nettle, raspberry leaf, or ginger are soothing.Supplements: Magnesium to ease cramps, vitamin C to boost iron absorption, iron if tested low.Exercise: Walking, stretching, restorative or yin yoga. Avoid high-intensity unless you feel genuinely energised.Do: Journal, reflect, set gentle intentions. Keep your workload manageable.No-Go: Cold exposure or ice-cold foods, which can worsen cramps and drain energy.Follicular Phase (Days 6–14)Estrogen begins to rise, FSH is active, and energy and focus return. Creativity and motivation get a boost.Sleep: Seven to nine hours is usually enough. Get morning sunlight to reset your circadian rhythm.Nutrition: Eat fresh, light meals such as sprouts, citrus, berries, and leafy greens. Lean proteins like chicken, eggs, and white fish support muscle and recovery. Fermented foods help gut health. Pumpkin and flax seeds can gently support hormones.Supplements: B-complex for energy, probiotics for digestion, omega-3s for brain health.Exercise: Cardio, dance, boxing, or skill-based training. Try new workouts — your body adapts more easily now.Do: Start new projects, brainstorm ideas, network, and declutter or organise your space.No-Go: Too much caffeine on an empty stomach, which can spike cortisol and disrupt hormones.Ovulatory Phase (Days 15–17)Estrogen peaks, testosterone gets a small boost, and LH triggers ovulation. You’re at your most confident, articulate, and physically strong.Sleep: Seven to eight hours, but make recovery a priority after busy or active days. Avoid excess screen time before bed to protect melatonin.Nutrition: Fill your plate with colourful raw vegetables and salads. Include cruciferous vegetables like broccoli and kale to help metabolise estrogen. Add zinc-rich foods such as oysters and pumpkin seeds to support fertility and libido. Hydrating foods like cucumber and watermelon are great in warm weather.Supplements: Zinc for reproductive health, vitamin C for ovary support, maca root for libido if you like.Exercise: HIIT, heavy lifts, spin, or group classes. Aim for personal bests in performance.Do: Schedule important presentations or negotiations. Batch creative content or collaborative work.No-Go: None. You are ready to conquer the world.Luteal Phase (Days 18–28)Progesterone dominates in the early luteal phase, promoting calm and deeper sleep, before both progesterone and estrogen drop toward menstruation. This is when PMS symptoms can appear if hormones are imbalanced.Sleep: Keep your bedroom cool to counter the higher body temperature late luteal. Magnesium before bed can support relaxation.Nutrition: Choose warm, grounding meals like sweet potato, squash, and lentils. Include complex carbs to keep mood stable. Magnesium-rich foods like dark chocolate, spinach, and pumpkin seeds are beneficial. Sesame and sunflower seeds can support hormone balance.Supplements: Magnesium glycinate for sleep and mood, vitamin B6 for progesterone and serotonin support, omega-3s for inflammation.Exercise: Early luteal is great for strength training or moderate cardio. Late luteal is better for yoga, walking, or pilates.Do: Wrap up projects, prioritise self-care, and prepare for the next cycle.No-Go: High-intensity training in the final days before your period.Myth-Busting Cycle SyncingMyth 1: It’s just a TikTok trendThe term might be new, but the concept is grounded in decades of endocrinology and women’s health research. Functional medicine practitioners have been talking about aligning lifestyle with hormonal changes for years.Myth 2: Everyone’s cycle is 28 days Twenty-eight days is an average, not a rule. Anywhere between 21 and 35 days can be normal, and syncing still works — you simply adjust your phases to match your own cycle.Myth 3: If you miss one workout or eat “off-phase,” you’ve ruined itCycle syncing isn’t all-or-nothing. The benefits come from consistency over time, not perfection.Myth 4: It’s only for women with PMS or fertility goalsEven women with regular, symptom-free cycles can improve energy, focus, workout recovery, and overall wellbeing by syncing with their hormones.Myth 5: Men don’t need to think about hormonesMen have hormone cycles too but theirs reset every 24 hours. Testosterone is highest in the morning, making it a prime time for strength training, problem-solving, and intimacy. Levels dip in the evening, which is when rest, lower-pressure tasks, and winding down come more naturally.Why This MattersCycle syncing isn’t about perfection, it’s about awareness. When you know your monthly rhythm, you can work with it instead of feeling like it’s working against you. You’ll be able to plan your workouts, projects, and social life around your strengths, and give yourself permission to rest when your body needs it.This approach can be transformative for women with PCOS, endometriosis, or irregular cycles, but it’s just as helpful for those with regular cycles. Even small changes can reduce PMS symptoms, improve energy, and make daily life more predictable.Some couples even plan their holidays around the ovulatory phase, when energy, mood, and libido tend to peak.So what now? Is it hype or your new monthly superpower? Hormones shift — that’s not hype, it’s biology. The way they infl uence your mood, focus, digestion, and relationships is real. So I’d say, learning to live in sync with those shifts isn’t just self-care, it’s your monthly superpower.And if keeping track of all this feels overwhelming, that’s where tools like reina come in — giving you daily, personalized insights based on your cycle so you can spend less time decoding your hormones and more time living your life.

ScandinavianHealth: The Nordic Way to Better Health
Biohacking Communities
•

6 min read

ScandinavianHealth: The Nordic Way to Better Health

Working in the fast-paced, high-pressure environment of London’s financial district began to take a toll on my health. Although I didn’t feel well, medical tests showed nothing was wrong. To cut the story short, I returned to my Scandinavian roots and began a to optimize my health.This was 25 years ago. Looking for a change I pursued a formal education in Nutritional Therapy, delved into the science of how nutrients support the body, and eventually opened my own clinic. My practice is grounded in the principles of the Scandinavian diet and lifestyle, which have consistently shown remarkable benefits for long-term well-being.Why ScandinavianHealth?Scandinavians are renowned for their longevity, deep connection to nature, and a balanced, health-conscious way of living. These values resonate strongly with me, and I’ve successfully integrated them into my work as a Nutritional Therapist. My approach combines evidence-based nutrition with lifestyle strategies inspired by Scandinavian simplicity, resilience, and harmony with nature.What is the Scandinavian (Nordic) Diet?While the Mediterranean diet is often praised for its role in supporting long-term health, it's important to note that this category also includes the Nordic and Japanese dietary patterns. The Scandinavian lifestyle—rich in whole foods, movement, and mental well-being—is a powerful contributor to health, longevity, and overall vitality.After 25 years of education and experience, I’m convinced that the key to its success lies in reducing inflammation—a silent contributor to many modern health issues. Inflammation can result from chronic stress, poor diet, lack of movement, and low emotional resilience.Why Do Scandinavians Live So Long?Scandinavians enjoy some of the longest life expectancies in the world. Their diets are naturally anti-inflammatory, rich in:Omega-3 fatty acids from fishWhole grains like rye, barley, and oatsFresh vegetables and seasonal produceBut nutrition is only part of the story. Low stress levels, restorative sleep, regular outdoor activities, and meaningful social connections all play a vital role in promoting a long, happy, and healthy life.The Scandinavian Way of LifeLiving a healthy life the Scandinavian way means spending time in nature, especially on weekends—whether hiking, skiing, or walking in the forest. In Scandinavia, access to nature is a public right, and children grow up outdoors, often participating in sports from an early age. This culture of movement and freedom supports health from the very beginning of life.My Approach as a Nutritional TherapistIn my 25 years of practice, I’ve learned that getting the basics right is the foundation of lasting health. While this is true for most people, I also recognize that each person is unique. Nutritional needs shift over time, depending on factors like age, hormonal changes, stress, or life circumstances.That’s why I take an individualized approach. I help clients identify both the long-term strategies and short-term therapeutic interventions needed to restore balance and improve health. Many symptoms—such as fatigue, hormonal imbalances, and digestive issues—respond remarkably well to targeted nutritional therapy within just 2–3 months.The Goal: Restore Balance, Build ResilienceAt ScandinavianHealth, the goal is to uncover and address the underlying causes of suboptimal health, and to re-establish balance through personalized Nutrition and Lifestyle Coaching. The results can be life-changing.And the good news? These diet and lifestyle changes has many positive side effects and don’t require perfection. Small, sustainable shifts can lead to greater resilience, renewed energy, and a better quality of life—naturally and effectively.The Top 5 Elements of ScandinavianHealth1. A Nourishing, Whole-Food DietScandinavians place a strong emphasis on local, seasonal eating. Foraging for wild berries and mushrooms is a beloved tradition, and foods like root vegetables, leafy greens, and fresh berries form an important part of the diet.Healthy fats from fish—especially oily varieties like salmon and mackerel—are consumed regularly. To support health through the long, dark winters, many supplement with omega-3 fatty acids and vitamin D.Whole grains such as oats, rye, and wheat are part of daily meals, often in the form of porridge or hearty whole-grain bread. The diet is generally low in added sugar, processed foods, and sugary beverages.That said, balance is key: cinnamon buns and cake buffets are cherished parts of social gatherings and celebrations. And in true Scandinavian fashion, sweets are typically reserved for Saturday evenings—a tradition known as “lørdagsgodteri”. 2. An Active, Nature-Based Lifestyle Physical activity is a natural part of daily life. The Scandinavian philosophy of “Friluftsliv”— literally “open-air living”—emphasizes regular time spent outdoors, regardless of weather.Walking, cycling, skiing, and hiking are all integrated into the routine. Even in winter, children nap outdoors in their prams and play outside at nursery schools. Most children also belong to sports clubs, building a foundation for lifelong activity.The mindset? “There’s no bad weather, only bad clothing.”As a result, Scandinavians remain active, mobile, and independent well into old age.3. Stress Management, Recovery & ResilienceNature is not just a backdrop—it’s a healing space. Time outdoors is used to recharge, calm the mind, and reduce stress. Forest walks are associated with lower blood pressure, reduced cortisol levels, and improved mental clarity.Scandinavian countries consistently rank high on the World Happiness Index. This is not by accident, but the result of lifestyle habits that protect mental health and enhance emotional resilience.4. Freedom, Balance & TrustOne unique Scandinavian value is “allemannsrett”—the freedom to roam. Nature is open to all, without restrictions or fences, encouraging widespread access to the outdoors.Work-life balance is protected through flexible hours, generous parental leave, and ample vacation time. Trust in government and society is high, and economic equality is stronger than in many other parts of the world.There’s little need for material excess—quality of life takes priority over quantity of things. People feel safe, valued, and supported.5. Strong Relationships & Community SpiritOutdoor activities often bring families and friends together, strengthening bonds and supporting emotional well-being. Time with loved ones is seen as essential for both relaxation and mental health.Scandinavians take pride in their community spirit. One beautiful tradition is “dugnad”—a local initiative where neighbors come together to repair, build, or maintain shared spaces, often followed by food and games.These strong social connections are a key part of what makes the Scandinavian lifestyle so healthy —and fulfilling.Together, these five elements support:A strong immune systemResilient mental healthHealthy agingAnd most importantly, a balanced, meaningful lifeAt ScandinavianHealth We Wish You a Long and Happy Life. 

Blood Tests Are Just One Piece of the Puzzle to Understand Your Health
Sponsored
VO2max
•

6 min read

Blood Tests Are Just One Piece of the Puzzle to Understand Your Health

When you think about getting healthier, what pops into your head? Probably blood tests, right? A long list of results, a PDF you don’t totally understand, maybe a few scary-sounding markers to Google at 11pm. And look—we’re not here to knock blood tests. They're incredibly useful. But here’s the thing: they’re just one piece of the health puzzle.If you’re really trying to feel better, perform better, or just get more out of life, you’ve got to look beyond lab work. The real magic? It often starts with something far simpler: your daily lifestyle.High performers in the health space didn’t get their biological systems dialed in by only reading lab reports. They built a feedback loop from their habits. And that’s exactly what more of us need—real-time, actionable data about the stuff we do every day: how we eat, move, sleep, and recover.Let’s dig into what that looks like.First: Zoom Out Before You Zoom InMost people try to optimize their health by jumping straight into supplements or chasing “optimal” lab values. But if you don’t understand the why behind the numbers—or the behaviors that caused them—you’re flying blind.The truth? Symptoms like fatigue, poor sleep, mood swings, or slow recovery usually have roots in your day-to-day routines. That’s where lifestyle diagnostics come in. These are tools that help you see your health story before things go wrong. And when you use them together, you start to get a clear picture of what’s working (and what’s not).Here are four underrated tools that can change the game1. Finding Out What You Actually EatLet’s be real. Most of us think we eat pretty healthy. But memory is a funny thing. That extra croissant didn’t count, right?A Food Frequency Questionnaire (FFQ) is like a time-lapse of your eating habits. Instead of asking what you had for lunch yesterday, it looks at your long-term patterns—things like fiber intake, processed food consumption, protein quality, and diversity of plants.Why it matters:Studies show over 70% of chronic diseases are diet-related.Hidden deficiencies (like magnesium or omega-3s) often don’t show up in blood until they’re severe.What you eat shapes your microbiome, hormones, and even mood.What to do:Take a validated FFQ—it gives you a visual breakdown of where your nutrition stands. It’s one of the most eye-opening ways to see what you’re really eating.2. Continuous Measuring of Your Blood SugarThis one’s a game-changer. CGMs (Continuous Glucose Monitors) aren’t just for diabetics anymore—they’re for anyone who wants to understand how food, stress, sleep, and movement affect their energy levels.Why it matters:Big glucose spikes = fatigue, cravings, inflammation.Even “healthy” foods (like oatmeal or smoothies) can cause major rollercoasters for some people.CGMs give personalized insights, not population averages.What to do:Wear a CGM for 10–14 days. Track your meals, your stress levels, your workouts. Look for patterns.Did your Sunday night email spike your blood sugar more than your Friday burger?Even one round of CGM can totally rewire how you eat and recover.3. Measuring Your VO2maxThe most important longevity metric you’re probably ignoring.VO2max is a fancy name for how well your body uses oxygen during exercise. But don’t worry—you don’t need to be a triathlete to care. Think of it as your aerobic horsepower.Why it matters:VO2max is one of the strongest predictors of lifespan. Seriously.It’s a measure of how well your heart, lungs, and mitochondria are doing.Low VO2max is linked to fatigue, brain fog, and poor metabolic flexibility.What to do:You can get a proper lab test (in a mask, on a treadmill), or let your smartwatch estimate it over time. It doesn’t have to be perfect—it just needs to track your direction. And yes, training in Zone 2 helps a ton.4. Knowing Your Body CompositionWeight alone? Pretty useless. Most scales don’t tell you what you really need to know. Two people can weigh the same but have totally different health profiles. It’s super important to not only know what you weigh—but also how much of that is fat, muscle, or bone mass. And if your weight is changing, is it real change or just water shifting around?Why it matters:Muscle mass is one of the strongest predictors of healthspan (how long you stay healthy).Visceral fat—the kind that hugs your organs—is way more dangerous than what you see in the mirror.Tiny shifts in muscle-to-fat ratio can massively change how you feel day to day.What to do:Try a Body Composition Scan, a bioimpedance device, or even a simple tape measure to track your waist-to-hip ratio. The goal? Don’t obsess over pounds. Focus on composition.Where to Start?A Swiss longevity clinic called AYUN realized that most people dive into health with zero baseline. They’re guessing, Googling, or spending money on supplements without knowing what’s actually off.AYUN, Swiss first walkin longevity clinicSo they created something simple (and smart): the Lifestyle Check-Up.It’s not a blood test. It’s a full 360° snapshot of how your body and habits are really doing.Here’s what you get:Nutrition Check (FFQ)A science-backed assessment of your eating habits and nutritional gaps14-Day CGM ExperienceReal-time insights into your blood sugar responses to food, stress, and sleepBody Composition ScanUnderstand your muscle, fat, and metabolic balanceVO2max TestMeasure your cardiovascular capacity and oxygen efficiencyExpert AnalysisNutrition and sports scientists interpret your results holisticallyPersonalized ReportYour health data, decoded into clear, actionable insightsCustom Action PlanA practical roadmap for training, nutrition, and recovery90-Minute Joint ReviewA deep-dive session with both experts to walk you through your resultsIt’s like having a health detective map your patterns before you invest in deeper labs.And honestly? For many people, this is the smarter place to begin.Because once you see the impact of your habits, the motivation to change stops being abstract. You’re not chasing random numbers anymore. You’re solving your own health equation.Curious where you stand?Start with the Lifestyle Check-Up. You’ll come away with clarity, momentum—and a few “aha” moments you didn’t see coming.Use the exclusive New Zapiens code NEWZAPIENS10 to get 10% off your Lifestyle Check-Up. Own your health now