What is Andropause? What no one told you about this male stage

Many men complain about certain changes in their mood and emotions when they reach a certain age. For years, people have talked about female menopauseas a natural stage of hormonal, emotional, and physical changes that marks the beginning of a new phase in life. But what about men? Do they also experience their own version of “menopause”?

The short answer is yes, although not in the same way. In men, this process is known as andropauseor testosterone deficiency syndrome. It’s not as clearly defined or universal as menopause, but it does involve real changes in the body and mind. Changes that are often invisible or silenced.

That’s precisely why talking about andropause isn’t about “losing masculinity,” but rather about reexamining how men relate to their health, energy, and self-care. It also means giving a name to many of the experiences they go through without understanding them. Experiences that can cause uncertainty or confusion.

What Exactly Is Andropause?

Andropause is a gradual process in which levels of testosterone—the main male sex hormone— progressively decrease with age. This decline can begin around the age of 40 and become more noticeable after 50.

Unlike in women, this is not a sudden or universal change: some men barely notice any variations, while others experience clear physical and emotional symptoms. That’s why, rather than calling it a “pause,” it would be more accurate to describe it as a male hormonal transition.

Testosterone: More Than a Sex Hormone

Although it’s often associated with libido or performance, testosterone plays a role in many other bodily functions. It influences mood, energy levels, muscle mass, bone density, concentration, sleep, and even cardiovascular health.

When testosterone levels drop, it’s not only the body that changes, a man’s self-perception changes as well. That’s why testosterone plays a far more important role in overall well-being than many people realize.

Most Common Symptoms of Andropause

As mentioned earlier, the symptoms of this process vary greatly from one person to another, but the most frequent ones tend to be:

• Persistent fatigue or a feeling of low energy, even after resting.

• Decreased libido or difficulty maintaining the same level of motivation and interest in physical intimacy.

• Mood changes: irritability, sadness, or apathy.

• Increased body fatand loss of muscle mass, especially around the abdomen.

• Concentration problems or difficulty staying focused.

• Sleep disturbances, such as insomnia or frequent awakenings.

• Decreased confidence or self-esteem, especially related to body image and physical performance.

None of these symptoms alone defines andropause, but when they appear together, it’s highly advisable to pay attention to them and consult a specialist.

Why It Often Goes Unnoticed

As mentioned earlier, andropause is a gradual process and it’s precisely because it tends to progress slowly that it often goes unnoticed. To make matters worse, in many cases men (unlike women) don’t talk about what they’re feeling. The culture of self-sufficiency and “toughing it out” has led many men to normalize fatigue, irritability, or lack of motivation, believing it’s just “part of getting older” or due to work.

In addition, male hormonal changes don’t have a clear turning point like in women (there’s no “last cycle,” for example). This makes the symptoms stretch out over time and harder to connect with one another.

Often, the first signs appear when the body starts responding differently: less physical endurance, lower drive, or even difficulties with sexual performance. However, rather than focusing on a single symptom, it’s best to look at the whole picture, since physical, mental, and emotional health all form part of the same system.

The Impact of Stress and Lifestyle Habits on Andropause

Not everything that happens after the age of 40 is due to hormones. There are factors that can accelerate the decline of testosterone and amplify its effects such as chronic stress, lack of rest, a sedentary lifestyle, or an unbalanced diet. That’s why it’s more important than ever to take care of your lifestyle during this stage:

• Get enough sleep, since testosterone is produced mainly during deep sleep.

• Exercise regularly, combining strength training and cardio.

• Reduce alcohol and tobacco consumption, as they disrupt hormonal function.

• Maintain a diet rich in zinc, magnesium, and healthy fats, which are essential for testosterone synthesis.

• Manage stress, because cortisol (the stress hormone) directly inhibits testosterone production.

Often, the key lies in small, consistent adjustments that, over time, can have a huge impact on overall well-being.

The Emotional Component of Andropause

Beyond hormonal changes, andropause also carries a deep psychological component. For many men, this stage coincides with a period of life reflection: children grow up, the body changes, careers stabilize, or new insecurities emerge.

Society still sends messages that equate youth with worth and performance with masculine identity. This often leads some men to experience this stage with fear of “losing their essence,” when in reality, it’s an opportunity to reconnect with themselves from a different perspective.

In clinical settings, it’s very common to see men who come in concerned about their performance or energy levels, when what they truly need is to learn to listen to themselves and redefine their self-care. Maturity can also be a time for learning and exploration —if it’s lived consciously and with an openness to adapt one’s needs to this new stage of life.

How to Approach Andropause with Health and Well-Being

Facing andropause doesn’t mean resigning yourself to it. It means adopting an active and preventive attitude. Here are some highly recommended steps to do so:

1. Regular medical check-ups: starting at age 40–45, request a complete hormonal blood test. Detecting a testosterone drop early allows for timely intervention through lifestyle changes or medical treatments if needed.

2. “Smart movement”: this concept refers to physical exercise, especially strength training, which stimulates natural testosterone production. It’s not about overexerting yourself at the gym, but about moving your body consistently and mindfully.

3. Rest and disconnection: getting good sleep and learning to disconnect from work or screens isn’t a luxury, but essential for hormonal health.

4. Emotional management: recognizing fatigue, stress, or sadness and seeking help when necessary is part of caring for your health. Therapy or support groups can help normalize this stage and remind you that you’re not alone.

5. Revisit your relationships: relationships also evolve with age. Talking about what you feel, communicating changes or fears with your partner can strengthen your bond and ease pressure.

And What About Medical Treatments?

In some cases, a doctor may recommend testosterone replacement therapy, but this decision should always be made after a thorough evaluation. Not all men need it, and it should not be seen as a quick fix, especially because many improvements come from lifestyle changes, not hormonal ones.

Andropause Is Not Aging, It’s Evolution

Yes, the body changes, but so does the way you relate to it. Andropause can be experienced as a loss or as an opportunity, the opportunity: reconnect with your own well-being through conscious maturity.

It’s no longer about performing or proving yourself, but about taking care of yourself, listening to your needs, and living with greater presence. Accepting change doesn’t mean giving up; it means giving it meaning.

In Summary

Andropause is not the end of anything. It’s an invitation to take better and deeper care of yourself and to pay attention to your overall health, both physical, mental, and emotional, and to allow yourself to live this stage with calm and curiosity.

Male well-being isn’t about staying the same as you were at 25, it’s about understanding that the body matures, and that this maturity can also be a place of balance, vitality, and fulfillment.