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.

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

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.

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

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: 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.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).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.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 testosteroneTestosterone 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 motivationLower libido and sexual dysfunctionIncreased body fat and decreased muscle massPoor mood, irritability, and even depressionDifficulty concentrating or memory problemsThese 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 naturallyFortunately, 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: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.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.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).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 interventionWhile 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 balanceThrough 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.