After thirty, the male body starts to change in ways many men don’t notice until it’s too late. Testosterone gradually declines by about 1% per year after age 30, metabolism slows, and recovery worsens. Smart prevention and supplementation - grounded in solid science - can slow these changes.
Most physicians test only basic parameters that reveal only severe deficiencies. For smarter prevention, it’s crucial to track subtle shifts that can affect energy metabolism and recovery.
8 key markers worth your attention
1) HbA1c + insulin - for early detection of insulin resistance and metabolic syndrome
HbA1c reflects average blood glucose over the past 2-3 months. Even “prediabetic” values accelerate aging and raise cardiovascular risk.
Optimal: below 5.4% (≤ 36 mmol/mol)
Strategy: test every 3-6 months; consider continuous glucose monitoring (CGM) during high‑stress periods.
Interventions: intermittent fasting, dietary adjustments, stress management.
2) ApoB/ApoA1 ratio - a true indicator of heart risk
Unlike standard cholesterol, this ratio provides a more accurate prediction. ApoB reflects the number of atherogenic particles; ApoA1 protects blood vessels. The American Heart Association recommends ApoB/ApoA1 as one of the most reliable predictors of cardiovascular risk [1].
Target: ApoB < 0.9 g/L, ApoA1 > 1.4 g/L, ratio < 0.6
Optimization: Mediterranean diet, omega‑3s, cardio, stress reduction.
3) hs‑CRP - index of systemic inflammation
Chronic low‑grade inflammation (“inflammaging”) contributes to cancer, Alzheimer’s disease, and accelerated aging.
Optimal: < 1.0 mg/L
Worsened by: lack of sleep, frequent travel, alcohol, chronic stress
To reduce: omega‑3s, curcumin with piperine, meditation.
4) Vitamin D - the performance hormone
Vitamin D influences immunity, mood, testosterone, strength, and sleep.
Ideal: 75-125 nmol/L (30-50 ng/mL), aiming toward the upper end in winter
Benefits of an optimal level: better mood, more resilient immunity, steadier hormones.
5) Ferritin - optimizing iron stores
Ferritin reflects the body’s iron reserves.
- Low values → fatigue, weakness
- High values → oxidative stress, inflammation
- Optimal: 100–200 μg/L
6) Thyroid panel - TSH, T3, T4, rT3
Energy levels and cognitive performance aren’t determined by TSH alone. A complete panel (TSH, free T3, free T4, rT3) can uncover hidden issues.
Targets: TSH around 1-2.5 mIU/L; free T3/T4 in the upper third of the lab range
Optimization: adequate selenium and zinc, stress reduction.
7) Hormonal profile - testosterone, SHBG, estradiol
After thirty, testosterone declines by roughly 1-2% per year. This affects strength, energy, motivation, and metabolism. The Endocrine Society recommends regular monitoring and optimization of testosterone in aging men [2].
Optimal:
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Total testosterone: 550-850 ng/dL
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Free testosterone: 15-25 pg/mL
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SHBG: 20-50 nmol/L
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Estradiol: 20-30 pg/mL
Natural optimization: resistance training, quality sleep, vitamin D, and zinc.
8) Advanced lipid profile - particle number and size
Standard LDL measurement isn’t enough. What matters is the number of LDL particles (LDL‑P) and their size. The American Heart Association emphasizes advanced lipid testing for a more precise cardiovascular risk estimate [1].
Key indicators:
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LDL‑P below 1000 nmol/L
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minimize small, dense LDL
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Triglyceride/HDL ratio below 2.0
Interventions: reduce sugar, intermittent fasting, cardio, niacin.
Sources:
https://www.ahajournals.org/doi/10.1161/CIR.0000000000001285
https://www.endocrine.org/clinical-practice-guidelines/testosterone-therapy
https://hbr.org/2024/10/why-workplace-well-being-programs-dont-achieve-better-outcomes
