Men's health after 30: How to fight your fatigue, muscle loss and lower libido

It's a gradual process that affects many men over 30: energy levels drop, muscles shrink, belly size grows and sex drive decreases. If you feel tired, weak and unmotivated, you're not alone. But the good news is: there is a central way to combat all of these problems - and it's in your hands to take back control of your body and your life.

But why does this happen in the first place? Why do so many men over 30 feel like half of their old selves? The answer lies deeper than you think, and it has a lot to do with your hormone levels. But before we get into that, let's clearly identify the problems and understand what's behind the fatigue, muscle loss, and lower libido.

The cause: Your lifestyle is destroying your masculinity

In the modern world, it's your everyday life that takes its toll on your body - and that particularly affects an important hormone that is crucial to your health and masculinity. But before we get into it, here are the four main culprits that are sabotaging your body:

1. Poor sleep : Yes, the classic one. Sleep is essential for physical recovery. Without enough restful sleep, you will walk around like a zombie the next morning - and that has a direct impact on your energy levels and this crucial hormone.
2. Lack of exercise : Your body was made to move – and move hard. If you don't exercise regularly, you're sending your body the message that you no longer need muscle. This not only leads to muscle loss, but also has a devastating effect on your hormone levels.
3. Poor diet : Contaminated drinking water , sugar and processed foods are not good for your health. They lower your testosterone levels and spike your insulin levels, making you sluggish and affecting your entire metabolism - which in turn has negative consequences for this important hormone.
4. Stress : Chronic stress is a silent killer. When you are stressed, your body produces more cortisol - a stress hormone that reduces your energy levels and at the same time blocks the production of the most important male hormone.

Yes, we're talking about a hormone that links all of these problems. But before we reveal it, let's look at how you can get your life under control.

What you can do to regain control of your health as a man

You should adjust your lifestyle to reverse the negative effects. Here are some concrete measures you can take to increase your testosterone :

1. Sleep like a king

Sleep is not a luxury, but the fundamental basis for your physical and mental health. Without enough restful sleep, your body can neither build muscle nor regenerate energy. Studies show that men who sleep less than 6 hours a night have dramatically lower levels of this one vital hormone - the hormone you need for strength, vitality and sexual health.

What you can do:

• Go to bed at the same time every night.
• Provide a cool, dark and quiet sleeping environment.
• Avoid screens at least an hour before going to bed – your smartphone is a man’s enemy!

2. Strengthen your body – with strength and endurance training

Exercise is the language your body understands. When you train regularly - especially with heavy weights - you give your body the signal that it needs to stay strong. Strength training in particular helps you build muscle, burn fat and at the same time promote the production of the hormone that is the basis of your masculinity.

What you can do:

• Train 3-4 times a week, focusing on strength training.
• Focus on heavy, complex exercises like squats, deadlifts and bench presses that challenge your entire body.
• Supplement your training with short, high-intensity endurance sessions (HIIT) to increase your endurance and boost fat burning.

3. Eat like a warrior – ideal for your hormones

It's not just what you eat that matters, but how you eat too. Your diet directly affects your hormone levels. Sugar and processed foods mess up your insulin levels and make you feel low on energy and sluggish. On the other hand, healthy fats, vitamins and minerals like zinc and magnesium support the production of the one hormone you desperately need.

What you can do:

• Eat healthy fats from sources like avocados, olive oil and nuts.
• Make sure you get enough zinc and magnesium, which are essential for your hormonal system.
• Avoid processed foods and sugar, which only put a strain on your body.

4. Reduce stress – and protect your most important male hormone

As mentioned above, chronic stress increases cortisol levels, which in turn inhibits the production of the hormone that is central to your masculinity. Constantly high levels of stress not only make you feel tired and lacking energy, but also make you more susceptible to weight gain, muscle loss and loss of libido.

What you can do:

• Find a way to relax regularly – meditation, yoga or even just a walk can work wonders.
• Plan conscious breaks into your daily routine and reduce unnecessary stress by delegating tasks or planning them better.
• Ensure regular periods of relaxation and recovery, especially after intensive work days.

Is all of that still not enough for you? Then we have summarized even more tips for you in our guide on how you can triple your testosterone in 5 steps.

The one hormone that affects your entire male health

Now we come to the heart of the matter: the hormone that changes your life the most as a man is testosterone . It is the central male sex hormone and controls everything - from your muscle mass and your libido to your energy level and even your attractiveness to women (see study published in the Journal of Sexual Medicine ). From the age of 30, however, your testosterone level drops by around 1% each year. This is all the more dramatic when you consider that, according to a study by the European Association of Urology, we men today only have half as much (!) testosterone in our bodies as we did 20 years ago. If you don't do anything about it, it can have serious consequences for your physical health (e.g. a massively increased mortality rate from cardiovascular disease ) and your self-confidence.

Why Testosterone is so Important

Testosterone is not only crucial for your libido and sexual health, but also for your muscle strength, fat distribution and even your mental health. Low testosterone levels lead to:

• Fatigue : Without enough testosterone, your energy levels drop dramatically.
• Muscle loss : Testosterone is crucial for maintaining and building muscle mass.
• Fat accumulation : Men with low testosterone often have more body fat, especially in the abdominal area.
• Loss of libido : A testosterone deficiency can significantly reduce your sexual desire.

The solution: Shilajit – your all-in-one testosterone booster

Now that you know how important testosterone is for your health, there is also a natural solution that perfectly boosts your efforts: Shilajit .

What is Shilajit?

Shilajit is a natural mineral resin from the rocky regions of the Himalayas. It contains over 85 minerals , fulvic acids and antioxidants that act at the cellular level and significantly stimulate testosterone production naturally. Studies have shown ( Andrologia ; Journal of the International Society of Sports Nutrition ) that Shilajit can increase testosterone levels and your energy levels by up to 20% in just 90 days !

Why Shilajit is your best choice

• More energy : Shilajit supports the production of ATP, the “fuel” of your cells, and gives you more energy for everyday life.
• Muscle building : More testosterone means you can build muscle again without gaining body fat.
• Improved libido : With higher testosterone levels, you will not only experience more desire, but also improved erectile function.
• Faster recovery : Shilajit helps your body recover faster from intense exercise by reducing inflammation.

How to Integrate Shilajit into Your Daily Life

Shilajit is available in capsule, powder or resin form. Take between 300 and 500 mg daily, ideally over several weeks. Many of our male customers report visible improvements in their energy levels, libido and general well-being after just a few weeks.

Conclusion: Unleash the power of your hormones and become the man you want to be again

It's time to awaken your inner hormonal power - the natural energy that lies dormant deep within you. Modern life may have weakened you, but you still have the primeval hunter inside you , the man who is ready to regain his full strength. With the right measures, be it sleep, diet, or exercise, you can restore balance.

But to get the decisive advantage, you need more: Shilajit from Akaru Health . This powerful, natural supplement will help you activate your lost strength. It is more than just a dietary supplement - it is the key to your origins, to your full, masculine potential. Combine it with a clear focus on your goals, and you will once again become the man who is ready to face life and conquer it for himself.

Awaken the power of your hormones with Akaru Health and experience how you unleash your true masculine potential.

 

list of sources

1. Travison TG, Araujo AB, O'Donnell AB, et al. (2020). Trends in Male Reproductive Health in the United States. Journal of Clinical Endocrinology & Metabolism , 105(2), 320-329. https://pubmed.ncbi.nlm.nih.gov/32081788/
2. Leproult, R., & Van Cauter, E. (2011). Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. The Journal of Sexual Medicine , 8(4), 1082-1090. https://pubmed.ncbi.nlm.nih.gov/22971200/
3. Hackney, AC, & Lane, AR (2023). Influence of Physical Exercise on the Endocrine System and Testosterone Levels in Men. Annals of Internal Medicine , 179(3), 235-248. https://www.acpjournals.org/doi/10.7326/M23-2781
4. Pandit, S., Biswas, S., & Jana, U. (2016). Clinical Evaluation of Purified Shilajit on Male Infertility: A Pilot Study. Andrologia , 48(8), 570-576. https://pubmed.ncbi.nlm.nih.gov/26395129/
5. Wankhede, S., Langade, D., Joshi, K., et al. (2019). Examining the Effect of Purified Shilajit Supplementation on Muscle Strength and Fatigue in Healthy Adults. Journal of the International Society of Sports Nutrition , 16(11), 1-7. https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0270-2