What Is Andropause and What Can Men Do About It?
Reviewed By Danielle Glesne, RDN, LD, CDCESMenopause gets a lot of attention, and for good reason. But men also experience hormonal changes as they age and one of the most commonly used terms for this is andropause.
You may have heard andropause described as the "male menopause." But that comparison isn't entirely accurate.
Unlike menopause, which involves a relatively distinct transition in reproductive function, men typically experience a gradual decline in testosterone rather than an abrupt hormonal shift. And while aging can affect testosterone levels, not every symptom commonly attributed to andropause is caused by low testosterone.
The good news?
There is a lot men can do to support healthy aging, preserve muscle, maintain physical performance, and improve their overall health…
What Is Andropause?
"Andropause" is a popular term used to describe age-related changes in men's hormones, particularly declining testosterone levels.
You may also hear terms such as age-related testosterone deficiency, late-onset hypogonadism, or low testosterone.
Testosterone levels generally decline gradually as men age. However, testosterone isn't the only factor affecting how a man feels as he gets older.
Sleep, body composition, physical activity, nutrition, stress, alcohol consumption, medications, and underlying health conditions can all influence energy, mood, sexual function, and physical performance.
That's why it's important not to assume that every symptom of getting older is simply "low T."
What Are the Symptoms?
Men experiencing clinically significant low testosterone may experience symptoms such as:
Reduced sexual desire
Erectile difficulties
Reduced muscle mass and strength
Increased body fat
Fatigue or reduced energy
Depressed mood
Difficulty concentrating
Reduced motivation
Changes in bone density
But here's an important distinction:
Having one or more of these symptoms doesn't automatically mean you have low testosterone.
Many of these symptoms can have multiple causes.
Poor sleep can make you tired. Depression can affect motivation. Being overweight can affect hormone levels. Certain medications and medical conditions can also contribute.
If you're experiencing persistent or concerning symptoms, talk with your healthcare provider rather than trying to diagnose yourself based on a social media post or an online testosterone quiz.
Testosterone Matters But It's Not Everything
Testosterone plays an important role in men's health.
It contributes to muscle development, bone health, red blood cell production, sexual function, and other physiological processes.
But testosterone isn't a magic hormone that determines whether a man is healthy.
A man with excellent testosterone levels who eats poorly, never exercises, sleeps five hours a night, and drinks heavily isn't necessarily healthier than a man with lower testosterone who takes excellent care of himself.
Health is bigger than a hormone number.
That doesn't mean testosterone should be ignored. It means it should be considered as one part of a much larger picture.
What Can Men Do About It?
1. Strength Train
If there's one exercise recommendation that deserves special attention as men age, it's resistance training.
Strength training provides a stimulus for your body to maintain and build muscle. It also helps support strength, bone health, physical function, and healthy body composition.
You don't need to become a bodybuilder.
Focus on consistently training the major movement patterns and gradually increasing the challenge over time.
Your muscles need a reason to stay.
Give them one.
2. Eat Plenty of Protein
Protein becomes increasingly important as you get older because maintaining muscle becomes more challenging.
Include high-quality protein sources throughout the day, such as:
Lean beef
Chicken and turkey
Fish and seafood
Eggs
Greek yogurt
Cottage cheese
Milk and other low-fat dairy
Beans and other protein-rich foods
Rather than trying to cram all your protein into dinner, distribute it across your meals.
3. Maintain a Healthy Body Weight
Excess body fat—particularly visceral fat—is associated with poorer metabolic health and can be associated with lower testosterone levels.
If you carry excess body fat, losing some of it can improve overall health and may also improve testosterone levels in some men.
And remember: if fat loss is your goal, the fundamental mechanism is still a calorie deficit.
You don't need a special "testosterone diet."
You need a sustainable nutrition strategy built around nutrient-dense foods and an appropriate calorie intake.
4. Prioritize Sleep
Sleep is one of the most overlooked aspects of men's health.
Consistently poor or insufficient sleep can negatively affect energy, mood, appetite, recovery, physical performance, and hormonal health.
Aim for a consistent sleep schedule and make quality sleep a priority rather than treating it as something you squeeze in after everything else is finished.
If you're regularly getting adequate time in bed but still feel exhausted, talk with your healthcare provider about potential causes, including sleep disorders.
5. Do Cardiovascular Exercise
Don't abandon cardio because you're focused on muscle.
Walking, cycling, swimming, running, hiking, and other forms of cardiovascular exercise support heart health, metabolic health, endurance, and overall fitness.
A strong body needs both strength and cardiovascular capacity.
6. Manage Your Stress
Chronic stress doesn't make life easier.
While stress isn't a simple explanation for low testosterone, chronic stress can affect sleep, appetite, recovery, mood, and your ability to maintain healthy behaviors.
You don't need to eliminate stress—that’s impossible.
Instead, develop ways to manage it: exercise, time outdoors, hobbies, relationships, prayer or meditation, adequate sleep, and time away from work can all help.
7. Be Careful With Alcohol
Alcohol can interfere with sleep, contribute to excess calorie intake, and make it harder to maintain a healthy body composition.
If you're concerned about your health or hormone levels, taking an honest look at your alcohol consumption is worthwhile.
You don't need to make every choice perfectly.
But your habits compound over time.
8. Get Evaluated If You Have Symptoms
If you're experiencing persistent symptoms that concern you—particularly changes in sexual function, libido, energy, mood, or physical performance—talk with your healthcare provider.
A diagnosis of testosterone deficiency generally shouldn't be based on symptoms alone. Testosterone levels are typically evaluated with blood testing, and because testosterone varies throughout the day, clinicians may use repeat morning measurements when appropriate.
If low testosterone is confirmed and symptoms are consistent with testosterone deficiency, your healthcare provider can discuss potential causes and treatment options.
What About Testosterone Replacement Therapy?
Testosterone replacement therapy, or TRT, is a legitimate medical treatment for men with appropriately diagnosed testosterone deficiency.
But it isn't a universal anti-aging treatment.
Taking testosterone when you don't have a medical indication isn't the same thing as treating testosterone deficiency. TRT can have benefits for appropriately selected patients, but it also carries potential risks and requires medical supervision.
That's why the answer shouldn't be: "I'm getting older, so I need testosterone."
It should be: "I'm experiencing symptoms. Let's find out why."
Don't Blame Everything on Aging
One of the biggest dangers of the "andropause" concept is assuming that declining health is simply something men have to accept.
It isn't.
You may not be able to stop aging, but you can influence how you age.
You can build and maintain muscle.
You can improve your cardiovascular fitness.
You can eat a nutritious diet.
You can maintain a healthy body composition.
You can prioritize sleep.
You can manage stress.
You can maintain meaningful relationships and activities that give your life purpose.
And if something doesn't feel right, you can seek professional help rather than simply chalking it up to getting older.
The Bottom Line
Andropause is a useful popular term for the hormonal and physical changes some men experience as they age, but it isn't the male equivalent of menopause. Testosterone generally declines gradually, and symptoms commonly attributed to "low T" can have many different causes.
The best strategy isn't to obsess over your testosterone number.
Build the strongest foundation possible.
Lift weights. Eat plenty of protein and nutrient-dense foods. Maintain a healthy body composition. Do cardiovascular exercise. Get quality sleep. Manage stress. Limit excessive alcohol. And talk with your healthcare provider if you have persistent symptoms.
You can't stop the clock.
But you can do a lot to determine how well you age.
If you’d like personalized guidance on what this means for you and your family, don’t hesitate to CONTACT US.
We’re here to help.
