What Every Man Should Know About Andropause, the Male Menopause
Understanding this surprising phase of men’s health
Andropause, often referred to as male menopause, describes the gradual dip in testosterone that most men experience as they age. Unlike female menopause, which is a sharp transition, andropause unfolds more gradually. This change often involves a mix of physical, emotional and mental shifts that can affect daily life. Although it is a natural part of ageing, many men aren’t quite prepared for its impact.
Spotting the signs
Andropause symptoms can range widely, but here are some of the most common:
Energy slump: Feeling drained or less motivated than usual.
Mood swings: Irritability, anxiety, or low moods may creep in.
Reduced libido and performance: Lowered interest in intimacy, sometimes with issues around erectile function.
Muscle loss: A decrease in muscle mass alters physical strength and appearance.
Weight gain: Particularly around the belly, weight gain is often linked to slower metabolism.
Mental haze: Trouble focusing or memory lapses can be frustrating and concerning.
While these symptoms might initially appear mild, their combined effect can be tough to handle. For many, this isn’t an easy topic to discuss openly, and reluctance to seek advice can worsen symptoms over time.
When does it start?
While men typically see their testosterone levels begin to drop around the age of 30, noticeable symptoms of andropause often don’t kick in until some point between 40 and 60. However, factors like overall health, family history and lifestyle choices can mean symptoms appear earlier or later than expected.
Taking a primal approach to manage andropause
There is no quick fix for andropause, nor is there a cure. However, specific lifestyle tweaks, especially those inspired by primal health, can make a real difference. A primal lifestyle aligns with how our bodies are built to function, helping to reclaim energy, mental clarity and a sense of balance. It can help in the following ways:
Dietary shifts: A primal diet emphasises nutrient-dense foods, including meat, healthy fats and some fruits and vegetables. Avoiding processed foods and refined sugars can stabilise blood sugar, combat extra weight and lift energy levels.
Ketogenic primal diet: High in fats and low in carbs, a keto-focused primal diet can help the body fuel itself on fats rather than glucose. This shift is linked to steadier energy, sharper thinking and reduced inflammation, which are all valuable for tackling fatigue, brain fog and muscle weakness. Keto can also aid issues like metabolic syndrome, making it beneficial for men facing midsection weight gain.
Carnivore diet: This diet focuses on animal-based foods alone. Many men find it simplifies eating, boosts satiety and reduces inflammation, which can help ease mood swings, joint pain and fatigue. It may be challenging for those who prefer variety, but the benefits are worth it for some.
Exercise essentials: While physical activity is important, it’s more about quality than quantity. High-intensity interval training (HIIT), strength-building exercises and regular outdoor activities can support testosterone, muscle tone and mental health.
Sleep quality: Often underestimated but never regretted, sleep is crucial for balancing hormones, including testosterone. A consistent bedtime routine, cutting back on screens before bed and keeping the room cool and dark can all support better rest.
Managing stress: Persistent stress raises cortisol, which can amplify andropause symptoms. Mindfulness practices like meditation or deep breathing can help lower stress and foster a natural hormonal balance.
Staying social: Human connection is a basic primal need that supports mental well-being. Maintaining relationships with family and friends or joining support groups can ease isolation and boost overall mood.
How I can support you as a primal health coach
As a primal health coach, I can help men facing andropause thrive through it. I offer tailored guidance on diet and fitness, stress relief and sleep improvements. Together, we can create a lifestyle plan that supports vibrant, energised living, helping you feel ready to take on every stage of life.
Andropause may be a natural part of ageing, but it doesn’t mean you must endure the symptoms without a strategy. If you’re ready to regain control of your health and embrace a more balanced lifestyle, or if you want to know more about primal living, email me at james@mccoyhealth.co.uk or use the contact form here. Let’s take the first step toward building a sustainable, health-focused path together.
