Midlife Shift in Men: What is Andropause and What Can Help?

Male Menopause (Andropause): The Drop In Testosterone and How To Reverse It

If you’re a middle-aged man experiencing fatigue, mood changes, and low sex drive, you may be experiencing andropause, the term for “male menopause”. Just like women experience menopause between their 30s to 50s, men also experience a similar shift in their hormones that can lead to symptoms. This is due to a natural decline in testosterone levels. There are many holistic treatment options for women going through menopause, but did you know there are also options for men? For all the men out there – we see you too… 

What is Andropause?

Andropause is the male equivalent to menopause, except it’s not as abrupt. A man’s testosterone levels decline about 1% a year beginning in his 30s.[1] Over time, this decline can lead to many symptoms that most men associate with aging, and therefore may not seek help. Low testosterone is associated with high cholesterol, high blood pressure, obesity, diabetes, and osteoporosis.[2] Testosterone insufficiency in older men is associated with an increased risk of death from heart and lung diseases compared to men with normal testosterone levels.[3]

Low Testosterone Symptoms in Men

A Holistic 5-Point Model System for Optimal Testosterone

Our proven 5-Point Model System balances the 5 factors that influence overall health. These include (1) natural hormones, (2) nutrition, (3) toxins, (4) mind/heart, and (5) body. Low testosterone treatment involves optimizing each area for optimal health and hormonal balance.

Natural Hormones For Balance

Around 40% of men older than 45 and 50% of men older than 80 have low serum testosterone levels.[1,4] We aim to optimize hormones to 75% of the lab range, which means an even higher percentage of men are not optimal. Other important hormones that decline with age and can promote andropause symptoms include growth hormone (important for muscle maintenance), DHEA (a precursor hormone to testosterone), and melatonin (the sleep hormone).[1] We find that when men’s hormones are optimized they feel their best.

Testosterone replacement therapy (TRT) is a popular choice for many men. We use bioidentical hormones as a safer option because it mimics your body’s natural hormone structure. This is important because it’s better recognized and metabolized by your body compared to synthetic hormones, resulting in fewer symptoms and risks.[5] TRT comes in gels, patches, pills, and Biote® pellets, so that you have options that best fit your lifestyle. 

Why Is Weight Loss So Important for Testosterone Optimization? 

Here’s an unfortunate story about a vicious cycle involving weight gain: 

Your fat cells have an enzyme called aromatase. Aromatase converts testosterone into estrogen. Rising estrogen levels signal the brain to stop producing more hormones since there’s already a sufficient amount. The problem is that testosterone production also gets shut down in the process. Low testosterone leads to a shift in body composition – decreased muscle and increased fat.[2] 

And the cycle repeats itself. 

Breaking the cycle involves losing weight and optimizing testosterone levels. 

Nutrition For Healthy Hormones in Andropause

Because men experiencing andropause are at increased risk of heart disease, a heart-healthy diet rich in fiber, antioxidants, and healthy fats is important. Eating a plant-based, whole-foods diet like the Mediterranean diet can supply the necessary nutrients for healthy aging and testosterone production.[6]

Examples of Nutritional Influences on Testosterone

• Zinc and boron activate testosterone [7,8]
• Vitamin D supplementation increases testosterone levels [9] 
• Magnesium blood levels are associated with testosterone levels [10]
• Low fat diets decrease testosterone levels in men [11]

Spectracell micronutrient testing helps us determine your body’s exact nutritional needs. We give you a personalized plan that may include supplements to replete your nutrient levels. 

Key nutritional recommendations for andropause: Aim for 50% vegetables, 25% lean protein, and 25% complex carbohydrates at each meal. Include good fats like nuts, Alaskan salmon, avocado, and olive oil. Even with healthy, unprocessed diets, our food supply has become nutritionally depleted.[12] Therefore, you might also benefit from a daily multivitamin.

The Toxin Effect on Testosterone Levels

Common chemicals in the environment called “endocrine disrupting chemicals” cause hormone imbalance. Phthalates are used as plasticizers and are found in varnishes and paints, adhesives and laminates, perfumed personal care products, processed foods, and polyvinyl products like toys, shower curtains, and raincoats. Phthalates reduce testosterone levels and sperm count.[13] 

It’s important to make sure your detoxification organs have what they need to detoxify properly. Your gut, liver, gallbladder, skin, kidneys, lungs, and lymphatic system help you detoxify on a daily basis. 

Key detoxification recommendations: Choose organic foods when possible, filter your drinking water, filter your home air, and choose natural personal care products. Have twice daily bowel movements and eat fermented foods or take a probiotic to support your healthy gut bacteria. Your gut bacteria play a large role in detoxification. Chronic alcohol consumption can lead to low testosterone levels – try minimizing intake.[2] 

Mind and Body Impact on Testosterone

Your mental health plays a major role in hormonal balance. Cortisol is a hormone released during the Chronic Stress Response and is considered catabolic, which means it breaks you down. Testosterone and DHEA are anabolic and build you up. If the catabolic-anabolic balance favors catabolism, you might see a decrease in muscle mass, increase in fat mass, decreased immunity, and low mood. 

Chronically elevated cortisol inhibits the release of growth hormone and thyroid hormones, as well as makes target tissues less sensitive to testosterone and DHEA.[14] Stress reduction is crucial for optimized hormone levels.

Balancing the Mind and Body to Optimize Testosterone: 

• Ashwaganda is an herb used to help reduce stress and anxiety. It does this by lowering cortisol levels.[15] It also happens to increase testosterone levels.[16]
• Being physically active, lifting weights, and getting 7 to 8 hours of quality sleep can stimulate testosterone and growth hormone production.[17,18,19,20,21] These factors also help with stress reduction. 
• To optimize the mind and body, we encourage finding restoration in nature, meditation, joy, sleep, water, deep breathing, acupuncture, and a therapy called Heart-Math.

Overcoming Andropause and Thriving

If you’re having andropause or low testosterone symptoms, and would rather feel full of vim and vigor, come see us. Men see improved sex drive and sexual function, mood, and energy levels often within a few weeks. Following our 5-point model system, men see body composition changes with reduced fat mass and increased muscle mass, improved lipids, blood sugars, and blood pressure. If you need help implementing lifestyle changes to reach your health goals, consider joining our Integrative Holistic Health Coaching Program.

We’re here for you in your journey to Vibrant Health! To learn more, call us at 407-478-9797 or fill out our contact form and we’ll respond promptly by the next business day.

Located in Longwood, Florida, we serve Seminole County, Orange County and nearby counties and cities such as Longwood, Lake Mary, Winter Park, Orlando, Oviedo, Heathrow, Altamonte Springs, Maitland, Winter Springs, Casselberry, Sanford, Windermere and more. We also offer telemedicine for all Florida residents.

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References

[1] Matsumoto AM. Andropause: clinical implications of the decline in serum testosterone levels with aging in men. The journals of gerontology Series A, Biological sciences and medical sciences. 2002;57(2):M76-99.

[2] Dandona P, Rosenberg MT. A practical guide to male hypogonadism in the primary care setting. International journal of clinical practice. 2010;64(6):682-696.

[3] Laughlin GA, Barrett-Connor E, Bergstrom J. Low serum testosterone and mortality in older men. The Journal of clinical endocrinology and metabolism. 2008;93(1):68-75.

[4] Mulligan T, Frick MF, Zuraw QC, Stemhagen A, McWhirter C. Prevalence of hypogonadism in males aged at least 45 years: the HIM study. International journal of clinical practice. 2006;60(7):762-769.

[5] Donovitz G. Testosterone in Men: A Review. 2020.

[6] Frias-Toral E, Chapela S, de los Angeles Carignano M, et al. Mediterranean diet and physical activity for successful aging: an update for nutritionists and endocrinologists. Endocrines. 2021;2(4):366-383.

[7] Te L, Liu J, Ma J, Wang S. Correlation between serum zinc and testosterone: A systematic review. Journal of trace elements in medicine and biology : organ of the Society for Minerals and Trace Elements (GMS). 2023;76:127124.

[8] Pizzorno L. Nothing Boring About Boron. Integrative medicine (Encinitas, Calif). 2015;14(4):35-48.

[9] Pilz S, Frisch S, Koertke H, et al. Effect of vitamin D supplementation on testosterone levels in men. Hormone and metabolic research = Hormon- und Stoffwechselforschung = Hormones et metabolisme. 2011;43(3):223-225.

[10] Maggio M, Ceda GP, Lauretani F, et al. Magnesium and anabolic hormones in older men. International journal of andrology. 2011;34(6 Pt 2):e594-600.

[11] Whittaker J, Wu K. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. The Journal of steroid biochemistry and molecular biology. 2021;210:105878.

[12] Bhardwaj RL, Parashar A, Parewa HP, Vyas L. An Alarming Decline in the Nutritional Quality of Foods: The Biggest Challenge for Future Generations’ Health. Foods (Basel, Switzerland). 2024;13(6).

[13] Czarnywojtek A, Jaz K, Ochmańska A, et al. The effect of endocrine disruptors on the reproductive system – current knowledge. European review for medical and pharmacological sciences. 2021;25(15):4930-4940.

[14] Guilliams TG, Edwards L. Chronic Stress and the HPA Axis. The Standard. 2010;9(2):1-12.

[15] NIH. Ashwaganda: Is it helpful for stress, anxiety, or sleep? Fact Sheet for Health Professionals 2023; https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/, accessed Aug 2024.

[16] Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine. 2019;98(37):e17186.

[17] Vaamonde D, Da Silva-Grigoletto ME, García-Manso JM, Barrera N, Vaamonde-Lemos R. Physically active men show better semen parameters and hormone values than sedentary men. European journal of applied physiology. 2012;112(9):3267-3273.

[18] Kumagai H, Zempo-Miyaki A, Yoshikawa T, Tsujimoto T, Tanaka K, Maeda S. Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. Journal of clinical biochemistry and nutrition. 2016;58(1):84-89.

[19] Craig BW, Brown R, Everhart J. Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mechanisms of ageing and development. 1989;49(2):159-169.

[20] Weiss LW, Cureton KJ, Thompson FN. Comparison of serum testosterone and androstenedione responses to weight lifting in men and women. European journal of applied physiology and occupational physiology. 1983;50(3):413-419.[21] Liu PY, Reddy RT. Sleep, testosterone and cortisol balance, and ageing men. Reviews in endocrine & metabolic disorders. 2022;23(6):1323-1339.

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