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Manopause: How Men Experience Hormone Decline (Andropause Explained)
- 7 days ago
- 3 min read
Feeling more tired, softer around the middle or not quite yourself after 40?You’re not imagining it. Many men experience a gradual hormonal shift known as andropause, sometimes called manopause, and it can quietly affect energy, mood, body composition and confidence.
Unlike the sudden hormonal drop women experience during menopause, andropause is slow and progressive, which is why it often goes unnoticed or unaddressed. The good news is, there’s a lot you can do to feel better – often without jumping straight to medication.
What Is Andropause?
Andropause, clinically referred to as late-onset hypogonadism, involves a gradual decline in testosterone levels, typically beginning after age 40. Research suggests testosterone levels fall by around 1–2% per year from mid-life onwards.
Testosterone isn’t just about sex drive it plays a key role in:
Muscle mass and strength
Fat distribution
Bone density
Mood and cognition
Metabolic health
When levels dip, symptoms can show up across the body.
Common Symptoms of Andropause
Physical Symptoms
Many men first notice physical changes, including:
Persistent fatigue and low energy
Loss of muscle mass and strength
Increased body fat, especially around the abdomen
Reduced bone density
Insomnia, hot flushes or night sweats
Loss of body hair
Gynaecomastia (breast tenderness or swelling)
Sexual and Reproductive Symptoms
Reduced libido
Erectile dysfunction
Fewer morning erections
Changes in ejaculation or fertility
Psychological Symptoms
Low mood or depression
Irritability and mood swings
Brain fog, poor concentration and memory lapses
Reduced motivation and self-confidence
Lifestyle Foundations That Support Andropause
Managing andropause rests on the same pillars as long-term cardiometabolic health: exercise, nutrition, sleep, stress management and weight control.
Strength Training: The Non-Negotiable Habit
Resistance training is one of the most powerful tools for men in midlife.
2–3 sessions per week can help preserve muscle mass and strength
Improves insulin sensitivity and metabolic health
Supports healthier testosterone metabolism
Enhances bone density and reduces fracture risk
Studies show that strength training increases lean mass and functional strength even in men with low testosterone, and in some cases improves symptoms more effectively than testosterone therapy alone when it comes to fitness and fat loss (European Journal of Endocrinology).
Aerobic Exercise: Not Just for the Heart
Aim for at least 150 minutes per week of moderate-intensity aerobic activity such as brisk walking, jogging, cycling or swimming.
Benefits include:
Reduced visceral (deep abdominal) fat
Improved VO₂ max and cardiovascular fitness
Better mood and cognitive function
Research shows that in older men with low-normal testosterone, exercise outperforms testosterone therapy for improving fitness and reducing fat mass (Journal of Clinical Endocrinology & Metabolism).
Body Weight, Testosterone and the GLP-1 Connection
Excess body fat, especially visceral fat, suppresses testosterone and increases oestrogen production. Losing weight can make a meaningful difference.
~10% weight loss in men with obesity is associated with:
Higher total testosterone
Improved insulin sensitivity
Better lipid profiles
Where Do GLP-1 Medications Fit In?
GLP-1 receptor agonists (such as semaglutide or liraglutide) are medications widely used for obesity management.
They work by:
Reducing appetite
Improving blood sugar regulation
Supporting sustainable weight loss
Emerging evidence suggests that weight loss achieved through GLP-1 medications can indirectly increase testosterone levels in men with obesity, simply by reducing visceral fat and insulin resistance.
Important: GLP-1 medications do not replace lifestyle change. They work best alongside resistance training, adequate protein intake and movement, helping men regain momentum when weight loss feels stuck.
Nutrition for Hormone Health
A Mediterranean-style eating pattern is consistently linked with better testosterone levels and metabolic health.
Key principles:
Plenty of vegetables, fruits, legumes and whole grains
Healthy fats from extra-virgin olive oil, nuts, seeds, and oily fish
Adequate protein: ~1.2–1.5 g per kg of ideal body weight
Limited ultra-processed foods, refined sugars and trans fats
Key Nutrients for Testosterone Support:
Zinc – involved in testosterone production
Vitamin D – deficiency is linked with lower testosterone
Magnesium – supports muscle and hormone function
Omega-3 fats – anti-inflammatory and cardioprotective
Fibre-rich carbohydrates – improve insulin sensitivity
Sleep, Stress and Alcohol: The Hidden Hormone Killers
Sleep
Aim for 7–9 hours of quality sleep per night. Testosterone production peaks during REM sleep, and even short-term sleep deprivation can significantly lower levels.
Stress
Chronic stress raises cortisol, which directly suppresses testosterone. Mindfulness, breathing exercises or simply getting outdoors can help restore balance.
Alcohol
Heavy alcohol intake is linked with:
Reduced testosterone
Poor sleep quality
Lower mood and motivation
Keeping intake low-to-moderate or abstaining, can noticeably improve symptoms.
The Takeaway
Andropause isn’t a failure or an inevitability, it’s a transition. With the right approach, many men regain strength, energy, confidence and metabolic health well into later life.
Whether it’s resistance training, improving sleep, adopting Mediterranean nutrition or using medical tools like GLP-1 therapies where appropriate, small consistent actions add up.
If something feels off, don’t ignore it. Your health and quality of life are worth investing in.
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