Is “Manopause” Real? The Truth About Hormone Decline in Men
Some call it "manopause" or andropause—a gradual decline in testosterone and other key hormones that can impact energy, mood, libido, and overall vitality.
You’ve probably heard of menopause—the hormonal shift women experience in midlife. But what about men? Can guys go through something similar?
Some call it "manopause" or andropause—a gradual decline in testosterone and other key hormones that can impact energy, mood, libido, and overall vitality. Unlike menopause, which happens suddenly, male hormone decline is slower and more subtle—but very real.
Let’s break down what happens to men’s hormones with age, how it affects performance, and what you can do to fight back.
How Male Hormones Change With Age
From your late teens to your early 30s, testosterone is at its peak. After that, levels start to decline—about 1% per year.
For some men, this decline is barely noticeable. But for others, it can lead to serious symptoms:
Low energy and motivation
Reduced muscle mass and strength
Increased belly fat
Lower libido and weaker performance
Brain fog and lack of focus
Irritability, anxiety, or depression
This shift isn’t just about testosterone. Other hormones, like cortisol, thyroid hormones, and insulin, also change with age—impacting everything from metabolism to mental clarity.
Testosterone: The Foundation of Male Health
Testosterone is the primary male hormone. It controls:
Energy levels
Muscle growth and fat metabolism
Libido and sexual function
Brain function and mood
As it declines, you start to feel the effects—not just physically but mentally and emotionally.
What Lowers Testosterone Faster?
Not every man experiences a dramatic drop in testosterone, but certain factors speed up the decline:
Chronic stress (elevated cortisol suppresses T production)
Poor sleep (testosterone is made while you sleep)
Processed food and alcohol (increase estrogen and lower T levels)
Lack of exercise, especially strength training
Excess body fat (fat tissue converts testosterone into estrogen)
Cortisol: The Stress Hormone That Wrecks Testosterone
Cortisol and testosterone work against each other. When stress is high, testosterone takes a hit.
Chronic stress from work, relationships, or poor lifestyle choices leads to elevated cortisol, which:
Lowers testosterone
Increases belly fat
Causes brain fog and anxiety
Disrupts sleep
How to Lower Cortisol and Protect Testosterone
Get morning sunlight to regulate stress hormones
Cut caffeine after noon to prevent cortisol spikes
Take 10-minute walks after meals to manage stress naturally
Use cold exposure (cold showers, ice baths) to reset stress responses
Estrogen in Aging Men: The Silent Hormone Shift
As testosterone declines, estrogen levels can rise—especially if body fat increases.
Signs of high estrogen in men:
Increased belly and chest fat
Lower libido and energy
Mood swings and irritability
How to Balance Estrogen
Avoid plastics and processed foods (BPA increases estrogen)
Eat cruciferous vegetables (broccoli, cauliflower help detox excess estrogen)
Maintain low body fat levels (fat tissue produces estrogen)
Thyroid and Insulin: The Overlooked Factors in Aging Men
Thyroid Hormones (T3 & T4)
Your thyroid controls metabolism. As you age, thyroid function can slow down, leading to:
Lower energy and sluggish metabolism
Weight gain despite exercise
Cold hands and feet
Fix it by eating iodine-rich foods (seafood, eggs, seaweed) and managing stress.
Insulin Resistance
Aging men are more prone to insulin resistance, which means:
Higher blood sugar levels
Increased fat storage (especially around the belly)
Energy crashes and brain fog
Fix it by eating protein-first meals, avoiding processed carbs, and walking after meals.
How to Slow Down "Manopause" and Keep Hormones Optimized
Aging is inevitable, but hormone decline doesn’t have to be. If you optimize your lifestyle, you can keep testosterone high, cortisol low, and estrogen in check.
The Ultimate Plan to Keep Hormones Balanced
Strength Train – Lift weights 3–5 times a week to boost testosterone.
Prioritize Sleep – Get 7–9 hours per night for proper hormone production.
Eat for Hormonal Health – Focus on protein, healthy fats, and micronutrient-rich foods.
Manage Stress – Reduce cortisol through sunlight, deep breathing, and movement.
Cut Down on Endocrine Disruptors – Avoid plastics, processed foods, and excessive alcohol.
The Bottom Line: Manopause Is Real—But You Can Fight Back
Hormone decline doesn’t have to be part of aging. If you take control of your health now, you can maintain high energy, strong libido, sharp focus, and peak performance for decades.
You don’t have to accept fatigue, brain fog, and low drive as “normal.” Optimize your hormones—and stay in your prime.
CODEX
The Art of Aging Well
A revolutionary approach, created by award-winning, board-certified physician and surgeon, Dr. Peter Marta, combining the precision of conventional medicine and the nuance of functional medicine. At the heart of Codex is hormone optimization, with a comprehensive system addressing seven core areas vital for men’s wellness. What even many physicians overlook is that hormonal health and gut health are inextricably linked—you can’t have one without the other. Codex addresses these connections, unlocking vitality and balance through a tailored, easy-to-follow, scientific approach.
