Longevity Magazine

Empower yourself with insights for preventive health, wellness and longevity. Explore our latest articles on fitness, personalized medicine, cutting-edge science and strategies to help you live a longer, healthier life.

4 results
Too Many Tools, Not Enough Focus: Why Preventive Health Needs Consolidation and Personalization
Personalized Medicine
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6 min read

Too Many Tools, Not Enough Focus: Why Preventive Health Needs Consolidation and Personalization

My journey with health started through sport and performance.First through 15 years of first division field hockey, and then more recently, when I caught the endurance bug and started training for triathlons. That’s when I began taking my health even more seriously.I got my first comprehensive blood panel outside the standard check-up. I invested in a wearable. I started tracking my sleep, HRV, and other metrics. Not out of fear, but out of curiosity and a desire to take ownership of my health, to optimize my daily performance, feel better, and live longer.And honestly, it felt good. Tangible. Empowering.But somewhere along the way, it started to feel... exhausting.If you've ever bounced between three apps, a Substack newsletter, and a new supplement routine, all before your morning coffee, you know what I mean.The world of longevity and preventive health has exploded. From testosterone to toxins, from senescence to saunas, from red light therapy to NAD drips, everything is a variable. And everything feels urgent, yet not everything is tested, nor will it have the same impact for everyone, depending on their body and their goals.Podcasts tell you what’s essential. Instagram shows you what you’re missing. Your group chat shares the latest test you "have to try."And yet, here’s the paradox: with more information, more protocols, and more tools than ever... acting on it all has never felt more confusing.The Longevity Paradox: We Know More, But Do LessWe’re witnessing a surge in interest around data-driven health.From wearables to lab panels, glucose monitors to sleep scores, individuals today have unprecedented access to their own health data. It’s a major leap forward. But it’s also created a new kind of complexity.Many people I speak to are navigating a similar pattern. They’re eager to take control of their health. They test more often, read more, try more, but end up stuck in a loop of questions.Which protocol is most relevant for me?Which insight should I act on first?Is this backed by science, or just trending on social media?With a growing stack of tools, apps, recommendations, and biomarkers, the experience becomes fragmented. People jump from fasting to fueling, sauna routines to nervous system hacks, blood tests to sleep tracking. Each new insight raises more questions than it resolves, and it becomes harder to know what’s truly impactful, or just a gimmick.And this often leads to:A sense of FOMO: “What am I missing?”A sense of overwhelm: “How do I make sense of all this?”And sometimes even paralysis: “Where do I start?”More access doesn’t always lead to more action.Without structure, context, and curation, even the best tools can become noise. The challenge is no longer about collecting data, but about transforming it into clarity, confidence, and sustainable habits.The very tools designed to bring us closer to ourselves can sometimes create more distance.What Comes Next: From Chaos to ConsolidationThis isn’t a bug in the system. It’s the natural pattern of emerging markets.The health optimization space is going through a fragmentation phase, where a thousand tools bloom, but nothing quite fits together yet.This is normal. But it won’t last.What’s missing today is an integrated layer. A system that’s not just another dashboard or tracker, but a guide. One that understands your goals, filters your data, and translates it into something you can actually act on.That’s why I believe we’ll soon see the rise of health super apps. Digital systems that:Aggregate data from wearables, lab results, and lifestyle habitsPrioritize what matters most, based on personal context and goalsCurate credible, science-backed protocolsSupport action through automation, coaching, and communityThis won’t just be a UX revolution, it will be a trust revolution.Because the real challenge is no longer generating data. It’s knowing what to do with it, and having the confidence to follow through. Trust is the missing nutrient in modern health.And yes, these tools will need to feel human, not clinical. If they become cold, robotic, or overwhelming, they’ll fail. Because longevity is not just about cellular optimization. It’s about behavioral health. About how we live, day to day. And that includes motivation, emotional resilience, and social connection.The best tools will feel like a guide, not a drill sergeant. They’ll support us in seasons of discipline and softness. And they’ll adapt to each person’s way of living. Because sustainable health isn’t rigid. It’s relational.Until Then: How to Navigate the NoiseWe don’t need to wait for the perfect app or ideal system to start making smarter health choices. Sometimes, the best tech is still a pen and a quiet moment.Here are four principles to help navigate the noise and bring focus back into the process:Be at peace with imperfectionYou won’t land on the perfect protocol on day one, or day one hundred. That’s not a failure, that’s the process. Longevity isn’t a sprint toward some flawless routine. It’s a long-term relationship with your body, built over time.Test with intention, then reflectNot all testing is equal. Instead of chasing the latest trend, invest in meaningful assessments, like blood panels or biomarker screenings, to understand your baseline. Start with objective data, not hype. This helps you prioritize what really matters for you, not what’s currently popular on YouTube. Then observe, adjust, and let go of what doesn’t serve you.Centralize your chaosDon’t let your health strategy live in ten different apps and tabs. Use a single space, a Notion dashboard, a notebook, or your calendar, to track habits, symptoms, test results, and progress.And if you’re tech-savvy: tools like MCPs, connected trackers, and digital habit systems can help you build a lightweight operating system for your health. You don’t need perfection, you need a place to make sense of it all.Question the sourceEvery protocol has a backstory. Every recommendation comes from someone, with their own physiology, goals, and biases. So before adopting it, ask: Who is this for? What evidence supports it? Does it fit my reality, or just their narrative?In health, the best advice isn’t always the loudest. It’s the most grounded, personalized, and adaptable.Longevity should feel like a liberation, not a burden.Let’s build systems and mindsets that bring us back to clarity, instead of deeper into complexity.Because health isn’t just about living longer.It’s about knowing how  and why to live well, now.

The New Male Status Symbol: High Testosterone, Naturally Earned.
Testosterone
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7 min read

The New Male Status Symbol: High Testosterone, Naturally Earned.

We live in the smartest generation of all time. With access to more health tools, data, knowledge, and AI guidance than ever before. We’ve got wearables, full-body scans, precision nutrition, algorithmic coaching, and hormonal insights available 24/7.And yet—when it comes to testosterone, arguably the most central hormone in a man’s physical, emotional, and sexual health—we’re seeing the opposite of progress: we’re witnessing a steep and ongoing generational decline.This isn’t theory or marketing—it’s cold data.Over the last two to three decades, studies have shown a clear drop of over 20%–25% in average testosterone levels, even among healthy men.One large-scale analysis of U.S. health data between 1999 and 2016 found that total testosterone in young men dropped from over 600 ng/dL to just 451 ng/dL on average—a decline of roughly 25% in under 20 years. And this trend held true even in men with normal BMI and good metabolic health.Another long-term population study found that men in the early 2000s had testosterone levels more than 20% lower than men of the same age just two decades earlier—despite similar health metrics. A third clinical study confirmed not only a continued drop in bioavailable testosterone among younger men—even when accounting for body weight or chronic illness—but also showed that men with low testosterone were significantly more likely to die earlier than those with healthy levels.So if the numbers are falling by the decade—even in the “healthy” population—the big question is: what’s driving this? The answer isn’t one thing. It’s many. A slow-burning combination of sleep deprivation, chronic stress, poor diet, low physical activity, exposure to endocrine disruptors, artificial light, and ultra-processed food is slowly shifting the hormonal baseline of the modern male.And testosterone isn’t just “the muscle hormone.” It’s tied directly to mental health, motivation, fertility, sexual performance, cardiovascular risk, fat metabolism, recovery, mood regulation, and even long-term all-cause mortality. In other words: this isn’t an aesthetic issue—it’s a longevity issue.When testosterone is low, men don’t just feel worse—they function worse. And they age faster. So the problem today is no longer why testosterone matters. Most men—especially those reading this—already know. They’ve seen the studies. They follow the doctors. They’ve probably already Googled “TRT side effects” or had that one conversation with their doctor who said, “Well, we could try a cycle.”The problem today is the how.How to increase testosterone naturally. How to build routines that work. How to implement what we already know—long-term, sustainably, and in a way that fits real life. Because health today is no longer about information.It’s about integration.The Cultural Shift: From Quick Fix to Flexing FunctionWe’re in the middle of a powerful cultural redefinition. For decades, effort was glorified. Hustle. Grind. Burnout as a badge of honor. But now, the new flex isn’t how hard you work. It’s how intelligently you recover. How sharp you think. How well your body runs—mentally, emotionally, hormonally and naturally. Across all layers of society, one truth is clear:A naturally high-functioning body is the new apex status symbol.And testosterone? It’s the operating system. Not just for muscle. But for mood. Libido. Focus. Confidence. Recovery. Fat metabolism. Even how well you lead—your family, your business, your team.This is why more and more men are paying attention.But they’re also realizing something deeper: knowing isn’t enough.Medicine 3.0 Demands a Lifestyle 3.0Classical medicine still works like this: Feel bad → see a doctor → get a prescription → hope for the best.But most modern men are way ahead of that cycle now. They don’t come to doctors for answers—they come with their own research. With labs. With AI-generated health reports. With data from their Oura Ring. What they’re really looking for is implementation. They already know that testosterone declines 1–2% per year starting around age 30. They know low T is linked to fatigue, brain fog, libido loss, belly fat, poor sleep, emotional dullness.They also know that just taking hormones comes with risks, side effects, dependency.What they want now is a roadmap.How do I fix this—naturally, consistently, long-term?The Real Problem: Not Hormones. Habits.At Akaru Health, we’ve worked with hundreds of men across the spectrum—from founders to creatives to top-tier athletes. They come in exhausted, low-energy, low-desire, frustrated with their bodies. They want the protocol, the solution, the plan. And yes, sometimes it’s 100% a hormone issue.But more often? It’s a lifestyle design problem. They’re sleeping five hours a night. Training once or twice a week—often after 6pm. Skipping meals or eating ultra-processed food. High stress, low sunlight, minimal intimacy. Supplements taken randomly, without testing. And most haven’t even looked at their full hormonal panel—vitamin D, K2, magnesium, cortisol, SHBG, insulin, estradiol.The body isn’t malfunctioning. It’s reacting.Reacting perfectly to the environment it’s given.Habits Are the Real Hormone TherapyThe biggest misconception around testosterone? That it’s something to “take.” In reality, testosterone is something you train—through rhythm, precision, and environment. And the best part? Change doesn’t take years.In 30–60 days, with the right inputs, a man’s entire hormonal reality can shift.We see this every week:Better libidoDeeper sleepStronger recoverySharper mental clarityGreater confidenceHealthier relationshipsGreater business performanceMore impact in leadershipBecause when your hormones are aligned, your entire life aligns. That’s why people pay—not just for the knowledge, but for the integration. Not just for a solution—but for the system to live it.Brands Must Do More Than Sell SolutionsThis is where modern health brands, platforms, and products must level up. The new role of a brand is not to say: Here’s what to do. It’s to say: Here’s how to live it. And here’s how to make it stick.That’s why we’re seeing a rise in community-driven brands—platforms and ecosystems that combine education, accountability, routine, coaching, and structure. Because without structure, knowledge dies. And especially in hormonal health, the real transformation happens through rhythm.Final Thought: Hormones Don’t Just Change Your Body—They Change Your WorldTestosterone isn’t just about feeling better. It’s about functioning better—in your work, your relationship, your body, your mind, and the way you show up in the world.Whether it’s your ability to lead with clarity, to connect deeply with a partner, to recover fully from stress, or to feel grounded in your own presence—hormonal alignment impacts everything. Testosterone isn’t some niche biohacking number. It’s a core signal for male vitality and, ultimately, longevity.This current decline is not just a lab value trend—it reflects a deep biological mismatch between how we’re living and what our bodies need to thrive. So the question isn’t just what’s happening—it’s what you’re going to do about it.Where to Start?The good news? You can begin today. And in many cases, results come faster than you’d expect. Not with pills. Not with shortcuts. But with precision in the fundamentals:Sleep: 8 hours. Cold (~16–18 °C). Dark. Quiet. Same bedtime, every night. Non-negotiable #1 recovery tool.Training: Lift heavy. Sweat daily. Prioritize large muscle groups. Morning > evening (cortisol matters). Nutrition: Whole, nutrient-dense and unprocessed foods. High-quality animal proteins and fats. Cut sugar completely if you can.Testing: Know your numbers. Track testosterone, vitamin D, magnesium, SHBG, estradiol, and cortisol. Don’t guess—optimize.This is where real transformation happens—not in the complexity, but in the consistency. And no—you don’t need to spend thousands. At Akaru Health, we give much of this content away for free. Because this isn’t about hacks. It’s about giving men the tools to lead themselves—with clarity, rhythm, and the right routines.We don’t need more information. We need systems we can live by. Daily. Naturally. For life.

The 9-hour athlete: top 10 sleep secrets for peak performance
Recovery
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3 min read

The 9-hour athlete: top 10 sleep secrets for peak performance

Imagine yourself in a perfect world. Your mood is vibrant and positive. Your brain functions at peak efficiency. Your body feels healthy, energetic, and capable.In this perfect world, you’re not only eating a balanced diet and following an ideal training routine, but you’re also getting enough restorative sleep to unlock your full potential.Restful sleep is absolutely essential for your health, as well as your physiological and psychological recovery and performance.How much sleep should you get, and what happens when you don’t?Adults should aim for 7 to 9 hours of sleep per night to fully recover their body and mind. High-performance athletes are recommended to get at least 9 hours of sleep per night.Sleep should be given the same importance as training and nutrition. Just as you need more calories than the average person, you also need more restorative sleep.Unfortunately, the reality is often different. Many athletes sleep too little or have disturbed sleep. Training and competition demands, along with external stressors, can affect both the need for and quality of sleep. This, in turn, can negatively impact mood and performance.A U.S. study involving 189 college athletes found that:68% reported poor sleep quality87% slept less than or equal to 8 hours per night43% slept fewer than 7 hours per nightThe consequences of sleep deprivation on performance and health include:Impaired sprint ability: A study on male team athletes showed that sleep deprivation reduced both average and total sprint times.Decreased accuracy: Tennis players experienced up to a 53% reduction in serve accuracy after sleep deprivation.Slower reaction times: Sleep deprivation significantly impaired reaction times among male college athletes.Faster exhaustion: Lack of sleep can reduce the time to physical exhaustion by up to 30%.Example: After a poor night’s sleep before a 10,000-meter race, you may hit physical exhaustion as early as 7,000 meters.Impaired learning and decision-making: Sleep deprivation negatively affects executive functions.Examples: It becomes harder to retain learned motor skills from training and recall them during competition. You’re also more likely to make poor decisions, such as rushing a shot instead of passing the ball during play.Increased stress and risk of burnoutHormonal and metabolic disturbances: These can contribute to weight issues.Weakened immune system: This increases your risk of infections, particularly colds and upper respiratory illnesses.Higher injury risk: Chronic sleep deprivation can increase injury risk by up to 70%.Sounds far from ideal, doesn’t it? That’s why your goal should be to get sufficient and high-quality sleep on most nights — for optimal recovery, performance, and long-term health.What if that’s not possible sometimes?Here are some practical, tested tips for achieving restorative sleep: Regular sleep and wake times (max. +/- 30min) throughout the entire week, even on weekends to avoid 'social jet lag'.Cozy, high-quality bed (mattress, pillows, etc.) and a dark “sleep cave”.Avoid intensive mental or physical activities 2-3 hours before sleep.Early, balanced meal for dinner 2-3 hours before sleep.Fresh, circulating air flow and cool room temperature between 16-20°C.Sufficient sunlight exposure throughout the day — ideally right after waking up to support your circadian rhythm.Stop having caffeine (6-10 hours) and alcohol (4-5 hours) before sleep.No electronic devices (at least 1 hour) before going to sleep.Stress reduction/relaxation routine, e.g. meditation, relaxing breathing exercises (4-7-8), stretching, yoga, 'Shakti Mat', reading, journaling, etc.Power napping, no longer than 20 minutes and not later than 6-7h before bedtime to avoid negative impact on night sleep.

Why VO2max is the ultimate longevity marker you need to track
Fitness
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4 min read

Why VO2max is the ultimate longevity marker you need to track

Longevity enthusiasts, fitness buffs, and even casual health seekers have probably come across the term VO2max at some point. But let's back up for a second—what exactly is VO2max, and why does it keep popping up in conversations about health, fitness, and longevity? In this guide, we'll explore exactly that: diving into the science and breaking down complex concepts into practical takeaways.What is VO2max?VO2max (or maximal oxygen uptake) measures the maximum amount of oxygen your body can use during intense exercise. Think of it as your cardiovascular system's efficiency rating—the higher the score, the better your heart and lungs are at delivering oxygen to your muscles.It's measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). Higher numbers? They generally spell good news for your overall health and fitness levels.Benefits of a High VO2maxWhy does VO2max matter so much? Scientists have consistently highlighted it as the gold standard for cardiovascular health assessment. Landmark studies, such as those by Blair et al. (1989) and Kodama et al. (2009), found strong correlations between high VO2max and reduced mortality rates and cardiovascular risks. In fact, each incremental improvement in fitness level (measured as VO2max) can reduce your mortality risk by around 13%. Simply put, better oxygen use means healthier hearts and lungs, translating directly into a longer, healthier life.How does VO2max work?Here's a quick rundown:Cardiovascular system: Your heart pumps oxygen-rich blood efficiently to muscles.Respiratory system: Your lungs intake oxygen effectively.Muscular system: Muscles, equipped with mitochondria (tiny powerhouses), use oxygen to churn out energy.Higher VO2max? That means these three systems are in tip-top shape and collaborating seamlessly.How to measure VO2maxMeasuring VO2max usually involves a graded exercise test, gradually ramping up the intensity until you hit your absolute limit. Typically done on a treadmill, stationary bike, or rowing machine, the test tracks your breathing to analyze oxygen intake and carbon dioxide output. Your VO2max is pinpointed at the moment when your oxygen consumption peaks and won't rise further, despite increased effort.Factors influencing your VO2maxYour VO2max isn't set in stone. Several factors can influence it:Genetics: Some people naturally have higher oxygen capacities. (Thanks, mom and dad!)Age: VO2max typically declines with age, but regular exercise can slow that decline dramatically.Gender: Men usually have higher values due to greater muscle mass, but women see substantial improvements with training too.Training: Consistent aerobic and interval training can significantly boost your VO2max.GeneticsYour genes play a big role—up to 50%—in determining your VO2max. Research by Bouchard et al. (1999) suggests genetics impact heart efficiency, mitochondrial density, and oxygen transport. Basically, some people naturally have a higher ceiling for aerobic capacity. But remember, genes aren't everything; lifestyle and training can still make a massive difference.AgeVO2max naturally declines as you age, mostly because of reduced heart rates and muscle capillarization. But here's the good news: regular aerobic exercise can significantly slow this decline. According to Pimentel et al. (2003), older adults who consistently stay active maintain higher VO2max levels, leading to a better quality of life even in older age.GenderTypically, men have higher VO2max values, primarily because of greater muscle mass and cardiovascular differences. But don't worry, ladies—research shows you can achieve comparable improvements through targeted aerobic and interval training. Gender doesn't limit your ability to boost VO2max; focused training does wonders for everyone.TrainingHere’s the exciting part—training can drastically boost your VO2max. Here are some scientifically-backed methods that really deliver results:Aerobic Base Training: Think steady, longer sessions like running, cycling, or swimming. Keep sessions at least 30 minutes for consistent VO2max improvements.High-Intensity Interval Training (HIIT): Short, intense bursts (30 seconds to 4 minutes) with recovery periods—super effective for quick VO2max gains (Gibala et al., 2006).Fartlek Training: Swedish for "speed play," this method mixes slow jogging, fast sprints, and varied intensities. It’s fun, unpredictable, and great for boosting VO2max.Progressive Intensity: Gradually increase workout difficulty and duration over time—proven to continuously improve VO2max.Combine Endurance and Strength: Mixing endurance activities with strength training significantly enhances overall cardiovascular fitness and muscle efficiency, as highlighted by Dudley et al. (1982).Final thoughts: Why VO2max matters for longevityImproving VO2max isn't just about athletic performance—it's fundamentally linked to living longer and healthier. Incorporating regular aerobic and interval workouts can substantially boost your VO2max, enhancing your quality of life now and into the future. The science is clear: higher oxygen capacity might just be your ticket to longevity.