Male menopause? How declining testosterone affects a man’s life

Andropause, often referred to as the “male menopause”, occurs as hormone levels — particularly testosterone — gradually decline with age. This process begins naturally in men from around the age of 30, although some start to experience significant symptoms once testosterone levels drop below a critical threshold. This threshold varies from man to man, making it essential to pay close attention to changes in behaviour and physical symptoms.

Symptoms and Early Signs

Men, I know it might feel strange to talk about this… feeling tired, irritable, lacking energy or motivation. Perhaps you’ve noticed you no longer wake up with the same drive as before, your focus has slipped, or your sex drive isn’t quite what it used to be. Maybe you’ve thought, “It’s just stress… it’s just age.” But what if I told you there’s a real explanation for these changes? It’s what doctors call andropause, or the “male menopause.” Don’t be alarmed by the name — it’s simply your body’s way of asking for attention.

What’s Happening to You

From around the age of 30, men’s testosterone levels begin to decline gradually — about 1% per year. Most don’t even notice. But for some, when levels drop below a certain point, signs begin to appear that can no longer be ignored:

• Persistent fatigue, even after a good night’s sleep

• Irritability and unexplained mood changes

• Loss of strength and muscle mass

• Reduced libido and difficulties with erections

• Memory lapses and poor concentration

• A general feeling of being “stuck” or low on energy

Now imagine for a moment… what if there were a way to understand what’s happening, regain control, and rediscover the energy and motivation you thought were gone?

It’s Not Just About Hormones — It’s About Health

The myth of the “male menopause” suggests it’s all about testosterone. But the truth is, many of these symptoms are rooted in lifestyle factors — stress, anxiety, poor sleep and nutrition. The good news? You always have choices.

What you eat, how you move, how you manage stress and how you sleep — all of these shape how you feel, think and behave. Small, consistent changes can have a huge impact, even before any medical intervention.

In some men, the symptoms are indeed caused by late-onset hypogonadism (when the body simply doesn’t produce enough testosterone). In these cases, there are effective treatments — from natural therapies to hormone replacement — that can help restore energy, motivation and libido, allowing you to feel confident again.

But before making any decision, the most important step is to assess, measure and understand what’s truly happening inside your body.

“The way you move, eat, sleep and manage stress has a direct impact on your hormone levels, energy and mood.”Dr Andreia de Almeida

How to Know — It’s Not Guesswork

Here’s the key: the first step is testing. A consultation, an evaluation, an honest conversation with yourself and your doctor.

Measuring testosterone is essential to understanding male hormonal health. There are different ways to assess it: total testosterone, which measures all testosterone in the bloodstream, and free testosterone, which represents the active form not bound to transport proteins — the one that directly affects your body.

It’s also important to measure oestradiol, a form of oestrogen, because the balance between testosterone and oestradiol influences muscle mass, bone density, mood, sexual function and cardiovascular health. Together, these results help identify hormonal deficiencies or imbalances, allowing for a more precise diagnosis and tailored treatment plan.

For reliable results, tests should be done in the morning — ideally between 7 and 10 a.m. — when testosterone levels are at their daily peak. It’s crucial to distinguish between laboratory reference ranges, which reflect population averages, and optimal ranges, which indicate the levels where men function and feel their best.

For instance, a man may fall within the normal range yet still experience deficiency symptoms if he’s below his personal optimal level. Proper interpretation of these results allows informed decisions about hormone therapy, supplements or lifestyle adjustments — ensuring the best possible outcome.

It All Starts with Your Lifestyle

The way you move, eat, sleep and manage stress directly shapes your hormones, energy and mood. The good news? It’s possible to boost testosterone naturally and feel stronger, more motivated and more confident — without immediately turning to hormone therapy.

Small, consistent daily changes make a world of difference: resistance training (get back to the gym!), restorative sleep, nutrient-rich food and effective stress management are powerful natural testosterone boosters.

Listening to Your Body’s Signals

Every small choice you make contributes to restoring hormonal balance. With consistency and focus, you can regain your energy, strength and sex drive — no matter your age.

Man, your body is your strength, and your mind is your compass. What you do today shapes who you become tomorrow. How do you want to age?