The 10 Lifestyle Principles
A healthy lifestyle functions as both the most potent preventive medicine and the primary therapeutic intervention for hormonal and metabolic optimization—far surpassing any pharmaceutical intervention in safety, scope and sustainability. These 10 principles create a foundation where testosterone production, insulin sensitivity, and metabolic flexibility operate at their biological peak. They can achieve testosterone increases of up to 30% naturally, while simultaneously improving cardiovascular health, bone density, and cognitive function.
This holistic approach represents true medicine as prevention: by establishing non-negotiable daily practices around sleep, movement, nutrition, and recovery, men can maintain hormonal vitality throughout aging while building resilience against metabolic diseases, cardiovascular dysfunction, and cognitive decline. The lifestyle becomes the treatment, making pharmaceutical interventions unnecessary for the majority of men willing to embrace disciplined, purposeful living.
Printable Version →Discipline Above All
Discipline is the foundation of all intentions, it start where motivation stops. Discipline, Self-Control, and Sense of Control are also major factors themselves in longevity. It's unconditional: you show up, you follow through, and you persist. See proof
Find Purpose and Connection
40–50% lower all-cause mortality risk.
Purpose anchors mental and physical health. Found in relationships, meaningful goals, or spiritual practice, it builds resilience, supports mind–body healing, and is linked to lower mortality.
See proofAlign with Circadian Rhythms
30–40% lower all-cause mortality risk.
Align sleep, meals, and light with your 24‑hour clock. This sync optimizes hormones, metabolism, cellular repair, and deep, restorative sleep.
See proofImmerse in Sunlight and Nature
35–50% lower all-cause mortality risk.
Regular sunlight and time in nature tune biology. Sunlight boosts vitamin D and nitric oxide and sets circadian signals. Forest time lowers cortisol and blood pressure, supports immunity, and lifts mood and clarity.
See proofWhole Foods First
15–25% lower all-cause mortality risk.
Base your diet on minimally processed foods. Fiber, vitamins, minerals, and phytonutrients support gut health, reduce inflammation, and improve insulin sensitivity.
See proofStructured Eating Windows
Eat distinct meals and avoid snacking to stabilize insulin and improve metabolic efficiency. Clear periods for digestion and rest support hormonal balance and autophagy.
See proofAnimal Protein & Fat
Include adequate high-quality protein and healthy fats. Protein drives repair, immunity, and enzymes. Fats support brain health, absorption of fat‑soluble vitamins, and hormone production.
Build Muscle (Non‑Negotiable)
20–25% lower all-cause mortality risk.
Resistance training preserves muscle, improves insulin sensitivity, supports bone density and functional strength, and lowers frailty and chronic disease risk.
See proofIntensity Beats Duration
60–70% lower all-cause mortality risk.
Short, high‑effort intervals often outperform long, moderate workouts for testosterone, growth hormone, and metabolic drive. Add lower intensities as recovery demands. Raise VO2max, and use more total volume if recovery allows.
See proofTrain Hard, Rest Harder
Progress happens in recovery. Leave 48–72 hours between hard sessions to manage cortisol and protect hormones. Avoid persistent fatigue. Overtraining suppresses testosterone.
Lifestyle Evaluation
Check as many questions that apply to you, the calculator is interactive.
Cumulative Score:
Lifestyle Quality Score: - / 100
Estimated Mortality Risk Change: -
Algorithm Explanation
This calculator uses scientifically validated formulas to estimate all-cause mortality risk based on lifestyle factors, incorporating hazard ratios (HRs) and absolute risk reductions (ARRs) from longitudinal studies.
Multiplicative Hazard Ratio Approach: It calculates overall mortality risk by multiplying hazard ratios (HRs) from scientific studies, starting from a baseline of 1.0. Positive factors reduce the HR (e.g., HR < 1), while harmful factors increase it (e.g., HR > 1). This provides a relative risk multiplier, with results capped between 0.2 and 5.0 for realism based on epidemiological data.
Group-Based Correlation Adjustment: Factors are grouped by biological pathways (e.g., cardiovascular, metabolic, psychological). If multiple factors in a group are selected, their HRs are discounted (e.g., 20-30% per additional factor) to avoid overcounting shared physiological mechanisms.
Absolute Risk Integration: ARRs (events per 1000) are summed with directional adjustments (negative for protective factors, positive for harmful) to provide absolute context alongside the relative HR-based risk change percentage.
Weighting System: Each lifestyle factor is assigned a weight from 1 to 3 based on its predictive strength for all-cause mortality, as established in scientific literature.
Lifestyle Quality Score: A composite 0-100 score is calculated by combining the proportion of positive factors (70% weight) and absence of negative factors (30% weight), providing an overall assessment of lifestyle health.
Sense of Purpose in Life and Subsequent Physical, Behavioral, and Psychosocial Health: An Outcome-Wide Approach (8669210) (2021) (Prospective Cohort)
- (n ≈ 13,000 adults ≥ 50 years), those in the top quartile of purpose had a 15.2% eight-year mortality rate versus 36.5% in the bottom quartile—equating to a 58% relative reduction in absolute mortality
- Higher purpose linked to better physical health and lower mortality risk.
- Improved health behaviors like physical activity and sleep.
- Enhanced psychosocial outcomes including optimism and reduced depression.
- Positive changes associated with vitality and well-being over 4 years.
Sense of Purpose in Life and Five Health Behaviors in Older Adults (7494628) (2020) (Prospective Cohort)
- Stronger purpose reduced risk of physical inactivity and sleep problems.
- Lower likelihood of unhealthy BMI over 8 years.
- Marginal reduction in smoking relapse.
- No association with heavy alcohol use.
- Purpose promotes sustained healthy behaviors and vitality.
Purpose in life and use of preventive health care services (PMC not available) (2014) (Prospective Cohort)
- Higher purpose increased use of preventive services like cholesterol tests.
- Associated with fewer hospital nights and better health behaviors.
- Independent of depression or anxiety effects.
- Promotes vitality through proactive health management.
Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years (31125099) (2019) (Prospective Cohort)
- Stronger purpose linked to lower mortality risk.
- Promotes healthier behaviors and resilience.
- Independent of age, gender, and socioeconomic factors.
- Enhances overall vitality and longevity.
- Suggests purpose interventions could improve health outcomes.
Purpose in Life and Positive Health Outcomes Among Older Adults (PMC5906725) (2018) (Review)
- Purpose associated with fewer chronic conditions and reduced disability.
- Linked to lower mortality risk in older adults.
- Promotes positive health behaviors and vitality.
- Enhances resilience against age-related decline.
Accelerometer-measured circadian alignment predicts all-cause and cardiovascular mortality in middle-aged and older adults (40674506) (2025) (Observational Cohort Study)
- People with weak circadian alignment (poor sleep-wake timing) had 70% higher risk of death from any cause over 8 years of follow-up.
- Both very early risers and extreme night owls faced increased cardiovascular death risk compared to those with moderate timing.
- Advanced sleep timing (extreme early birds) specifically increased cardiovascular death risk by 68%.
- Wrist-worn accelerometers can reliably measure circadian alignment as a new health biomarker.
- Maintaining consistent sleep schedules, getting natural daylight, and avoiding late-night artificial light may improve survival outcomes.
- Study tracked 4,814 U.S. adults aged 45+ for up to 8 years using continuous activity monitoring.
Report from a randomized control trial: improved alignment between circadian biology and sleep-wake behavior as a mechanism of depression symptom improvement in evening-type adolescents with depressive symptoms (37589403) (2023) (RCT)
- Improving alignment between internal body clock and sleep patterns reduced depression severity in teens over 12 months.
- The sleep intervention helped evening-type adolescents sync their biology and behavior, leading to better mood outcomes.
- Alignment acts as a key mechanism for depression improvement, especially when using targeted sleep therapy.
- Results suggest practical benefits for mental health by focusing on circadian rhythm synchronization.
Circadian disruption and human health (PMC8483747) (2021) (Review)
- Aligning daily routines with natural body clocks reduces risks of heart disease, diabetes, and mental health issues.
- Bright light therapy and melatonin help realign rhythms, improving mood and metabolic function.
- Time-restricted eating synchronizes internal clocks, aiding weight management and blood sugar control.
- Proper alignment enhances sleep quality, boosting overall vitality and disease prevention.
Sleep, circadian rhythms and health (PMC7202392) (2020) (Review)
- Syncing sleep with circadian rhythms prevents metabolic disorders and boosts energy levels.
- Morning light exposure and consistent routines enhance hormone balance and reduce stress.
- Avoiding night shifts or irregular schedules improves heart health and immune function.
- Alignment supports better mental clarity, mood stability, and overall physical vitality.
Evaluating the Relationship between Circadian Rhythms and Sleep, Metabolic and Cardiovascular Disorders: Current Clinical Evidence in Human Studies (PMC10057970) (2023) (Review)
- Maintaining circadian alignment lowers risks of obesity, diabetes, and heart disease.
- Consistent sleep patterns improve metabolic health and cardiovascular function.
- Disruptions like shift work increase disease risk, but alignment strategies mitigate this.
- Better rhythm synchronization enhances sleep quality and overall vitality.
Circadian Misalignment and Health (PMC4677771) (2014) (Review)
- Aligning sleep and eating with natural rhythms prevents obesity and diabetes.
- Proper alignment reduces risks of heart disease and improves mental health.
- Avoiding shift work-like disruptions enhances mood and energy levels.
- Circadian synchronization supports better overall health and vitality.
Medical empirical research on forest bathing (Shinrin-yoku): a systematic review (31787069) (2019) (Systematic Review)
- Forest bathing improves cardiovascular health, lowers blood pressure, and enhances metabolic functions.
- It boosts immunity, reduces inflammation, and increases antioxidant levels in the body.
- Significantly alleviates anxiety, depression, and improves emotional well-being.
- Enhances physical recovery, adaptive behaviors, and overall vitality.
- More effective in RCTs, suggesting strong evidence for health benefits from nature exposure.
Associations between Nature Exposure and Health: A Review of the Evidence (33946197) (2021) (Narrative Review)
- Nature exposure improves mental health, reduces stress, anxiety, and depression.
- Enhances cognitive function, brain activity, and sleep quality.
- Lowers blood pressure and cardiovascular disease risk.
- Increases physical activity and vitality, especially in children and youth.
- Protective effects on immune function and chronic disease prevention.
The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes (29982151) (2018) (Systematic Review and Meta-Analysis)
- Greenspace exposure reduces stress markers like cortisol and heart rate.
- Lowers risk of type II diabetes, cardiovascular mortality, and preterm birth.
- Improves self-reported health and vitality.
- Beneficial for neurological outcomes, cancer prevention, and respiratory health.
- Reduces incidence of stroke, hypertension, and asthma.
Vitalizing effects of being outdoors and in nature (N/A) (2010) (Experimental Studies)
- Being outdoors increases subjective vitality and energy levels.
- Nature exposure enhances positive emotions and well-being, even in imagined scenarios.
- Outdoor activities boost vitality independent of social interaction or physical activity.
- Daily time spent outdoors correlates with higher vitality and positive affect.
Assessing the Impact of a Shinrin-Yoku (Forest Bathing) Intervention on Physician/Healthcare Professional Burnout: A Randomized, Controlled Trial (36361384) (2022) (RCT)
- Forest bathing reduces burnout symptoms in healthcare professionals.
- Improves mood and reduces stress levels significantly.
- Enhances overall vitality and emotional well-being.
- Short sessions provide lasting benefits for mental health.
Rapid benefits in older age from transition to whole food diet regardless of protein source or fat to carbohydrate ratio: A randomised control trial (39011855) (2024) (RCT)
- Switching to whole food diets quickly improved metabolic markers in older adults.
- Benefits included better hormone balance and reduced inflammation.
- General vitality and energy levels rose significantly.
- Effects were similar regardless of protein source or fat-carb ratio.
- Supported hormonal health without needing specific supplements.
Organic Food Consumption and Risk of Obesity: A Systematic Review and Meta-Analysis (PMC8871748) (2022) (Meta-analysis)
- Organic food intake is associated with a lower risk of obesity.
- The link is stronger in long-term studies, suggesting cumulative benefits.
- Reduced exposure to synthetic pesticides in organic food might play a role in preventing weight gain.
- Individuals who choose organic foods often have healthier lifestyles overall, which also contributes to a lower obesity risk.
Whole grain-rich diet reduces body weight and systemic low-grade inflammation without inducing major changes of the gut microbiome: a randomised cross-over trial (PMID: 29097438) (2019) (RCT)
- Switching from refined grains to whole grains can lead to modest weight loss.
- A whole-grain diet helps reduce low-grade inflammation throughout the body.
- These benefits occurred without causing significant shifts in the gut bacteria composition.
- The study suggests whole grains help with weight and inflammation partly by naturally reducing calorie absorption.
Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health (PMC9455721) (2022) (Review)
- Diets rich in fiber from whole foods cultivate a diverse and healthy gut microbiome.
- Healthy gut bacteria produce compounds that reduce inflammation, improve insulin sensitivity, and help prevent obesity.
- A strong gut barrier, supported by good nutrition, is crucial for overall health and may contribute to a longer, healthier life.
- Organic foods may offer additional benefits by minimizing exposure to chemicals that can disrupt gut health.
A whole-grain diet reduces peripheral insulin resistance and improves glucose kinetics in obese adults: A randomized-controlled trial (PMID: 29130939) (2018) (RCT)
- For obese adults, eating a diet rich in whole grains improves the body's sensitivity to insulin.
- This helps the body manage blood sugar more effectively, even without significant weight loss.
- The improvement in insulin function can lower the risk of developing type 2 diabetes.
Anti-Inflammatory Nutrients and Obesity-Associated Metabolic Inflammation: State of the Art and Future Directions (PMC8954840) (2022) (Review)
- Nutrients found in whole foods, like omega-3s and polyphenols, actively combat the chronic inflammation associated with obesity.
- These anti-inflammatory effects help improve insulin sensitivity and support a healthy gut microbiome.
- Consuming these nutrients is linked to lower body fat and better overall metabolic health.
- By reducing chronic inflammation, a diet of nutrient-dense whole foods can lower the risk of related diseases and promote longevity.
Obesity-associated inflammation countered by a Mediterranean diet approach: The role of gut-derived metabolites (No PMID) (2024) (Review)
- The Mediterranean diet, based on whole foods, effectively reduces obesity-related inflammation.
- It improves gut health by promoting the production of beneficial metabolites like short-chain fatty acids (SCFAs).
- These metabolites help strengthen the gut lining and improve insulin sensitivity.
- Following this dietary pattern can lead to better metabolic health and a lower risk of chronic diseases, contributing to a longer life.
Effects of time-restricted eating with different eating windows on human metabolic health (37875984) (2023) (Network Meta-Analysis of RCTs)
- Time-restricted eating (TRE) with various eating windows showed similar benefits for metabolic health, including weight reduction and improved fasting insulin levels.
- No specific eating window provided superior advantages over others for parameters like blood lipids or fasting glucose.
- TRE promotes metabolic regulation by allowing digestive rest, potentially supporting stable insulin and hormonal balance.
- Evidence suggests TRE is a flexible approach without a clear optimal window for overall vitality improvements.
Randomized controlled trial for time-restricted eating in healthy volunteers without obesity (35194047) (2022) (RCT)
- Early TRE (eating early in the day) improved insulin sensitivity, reduced body mass and fat, and lowered inflammation more effectively than mid-day TRE.
- Both TRE approaches reduced energy intake naturally, supporting metabolic health without strict calorie counting.
- Early TRE enhanced gut microbial diversity, which may boost overall vitality and immune function.
- No serious side effects were reported, indicating TRE is safe and feasible for healthy adults.
Effectiveness of Early Time-Restricted Eating for Weight Loss, Fat Loss, and Cardiometabolic Health in Adults With Obesity (35939311) (2022) (RCT)
- Early TRE led to greater weight loss and improved mood compared to eating over a longer window.
- It reduced body fat and diastolic blood pressure, supporting better heart health and vitality.
- TRE helped regulate eating patterns, potentially stabilizing insulin and promoting metabolic balance.
- Participants found early TRE sustainable, with many choosing to continue for long-term benefits.
Study: Time-Restricted Eating May Improve Health of Adults with Metabolic Syndrome (39359651) (2024) (RCT)
- A 10-hour eating window improved blood sugar control, cholesterol, and hemoglobin A1c in people with metabolic syndrome.
- It reduced body weight, BMI, and abdominal fat without significant lean muscle loss.
- TRE aligned with circadian rhythms, enhancing metabolism and reducing heart disease risk factors.
- The approach was practical and low-cost, complementing standard treatments for better vitality.
Health effects of the time-restricted eating in adults with obesity (36875837) (2023) (Systematic Review and Meta-Analysis of RCTs)
- TRE effectively reduced body weight and fat mass in adults with obesity, improving overall metabolic health.
- It supported better glucose regulation and insulin sensitivity without deliberate calorie restriction.
- The practice enhanced vitality by aligning with circadian rhythms and providing digestive rest.
- TRE was easy to adhere to, making it a practical option for weight management and hormonal balance.
Time-restricted eating did not alter insulin sensitivity or β-cell function in adults with obesity: A randomized pilot study (36585343) (2022) (RCT)
- TRE did not significantly change insulin sensitivity or beta-cell function in adults with obesity over 12 weeks.
- Some improvements in glucose tolerance were observed, suggesting potential metabolic benefits.
- The study highlighted TRE's feasibility but noted variability in individual responses to eating windows.
- No major impacts on vitality markers like energy levels, but it was well-tolerated without adverse effects.
Impact of Skeletal Muscle Mass on Metabolic Health (PMC7090295) (2020) (Longitudinal Cohort Study)
- Low skeletal muscle mass increases the risk of developing metabolic syndrome over time.
- Increasing muscle mass over a year reduces the chances of metabolic syndrome onset.
- Muscle acts as an endocrine organ, releasing myokines that improve insulin sensitivity and reduce inflammation.
- Higher muscle mass is linked to better glucose metabolism and lower fat accumulation in the liver.
- Physical activity and muscle maintenance are key for preventing age-related metabolic decline.
Role of Dietary Protein and Muscular Fitness on Longevity and Aging (PMC5772850) (2018) (Review of Longitudinal Studies)
- Higher muscular strength independently reduces all-cause and cardiovascular mortality risk.
- Muscle mass maintenance through resistance training counters age-related decline and chronic diseases.
- Adequate protein intake combined with exercise boosts muscle protein synthesis for better vitality.
- Strong muscles are linked to a lower incidence of hypertension, diabetes, and cognitive impairments.
- Combined resistance and endurance exercise is best for preserving muscle function and extending a healthy lifespan.
A randomized controlled trial to isolate the effects of fasting and energy restriction on weight loss and metabolic health in lean adults (PMID:34135111) (2021) (RCT)
- Energy restriction with fasting preserved muscle mass while reducing body fat and improving metabolic markers.
- Maintaining muscle during weight loss is linked to better insulin sensitivity and hormonal balance.
- Fasting protocols supported vitality without compromising muscle-related metabolic health.
- No significant muscle loss was observed, contributing to sustained energy levels and lower inflammation.
Skeletal muscle mass and all-cause mortality (PMC9945657) (2023) (Prospective Cohort Study)
- A higher muscle mass is associated with a 19% lower mortality risk per kg increase.
- The top tertile of muscle mass showed a 56% reduced death risk compared to the lowest.
- Muscle mass is linked to better metabolic health and vitality across age groups.
- Preserving muscle through activity may promote longevity and hormonal balance.
- Equation-based muscle estimates better predicted mortality than bioimpedance.
Effects of sprint interval training on VO2max and aerobic exercise performance: A systematic review and meta-analysis (23889316) (2013) (Meta-analysis)
- Sprint interval training significantly boosts VO2max by 4-13% in just 2-8 weeks.
- It enhances aerobic exercise performance through muscle adaptations that increase oxygen use.
- Improves metabolic health by better fat oxidation and insulin sensitivity.
- Supports general vitality with gains in endurance and energy levels.
Metabolic and hormonal responses to isoenergetic high-intensity interval exercise and continuous moderate-intensity exercise (25096178) (2014) (RCT)
- HIIT increases fat oxidation more than moderate exercise, aiding metabolic health.
- It elevates stress hormones like cortisol and growth hormone for better recovery.
- Boosts glucose and lactate levels post-exercise, improving energy metabolism.
- Enhances overall vitality by optimizing hormonal balance and nutrient use.
- Shows superior effects on tricarboxylic acid intermediates for energy production.
Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective (PMC8294064) (2021) (Review)
- HIIT improves VO2max and aerobic endurance more efficiently than continuous training.
- Enhances metabolic health by increasing insulin sensitivity and fat reduction.
- Positively affects hormonal health, including better stress hormone regulation.
- Boosts general vitality through improved mitochondrial function and energy levels.
- Reduces risks of chronic diseases like diabetes and heart issues.
Impact of high-intensity interval training on cardio-metabolic health outcomes and mitochondrial function in older adults: a review (PMC9176307) (2022) (Review)
- HIIT superiorly enhances VO2max and cardiorespiratory fitness in older adults.
- Improves metabolic health by better glucose control and lipid profiles.
- Supports hormonal balance and reduces age-related decline in vitality.
- Boosts mitochondrial function for increased energy and overall health.