Male Menopause: Myth or Reality?
Understanding Andropause, Symptoms, and Gut-Friendly Ways to Feel Your Best
You’ve heard of menopause—but can men go through something similar?
The short answer: yes, but it looks a little different.
Often called male menopause, this midlife shift is more accurately known as andropause. While it’s not a sudden hormonal drop like women experience, andropause is very real—and for many men, it brings a noticeable change in energy, mood, and even weight.
Let’s unpack what andropause is, how it affects the body, and what you can actually do to feel stronger, more balanced, and in control of your health—starting with your gut.
What Is Andropause?
Male menopause is called andropause, and it refers to a gradual decline in testosterone levels in men, typically starting in their 40s or 50s. Unlike female menopause, which happens relatively quickly, andropause unfolds over time—and some men may not even realize it’s happening until the symptoms catch up.
So, what are 3 symptoms of andropause?
Here are the most common signs of male andropause:
- Low energy and fatigue
- Mood changes or irritability
- Decreased libido or performance changes
Other symptoms for male menopause may include:
- Weight gain (especially around the belly)
- Trouble sleeping
- Muscle loss
- Brain fog
- Increased stress or anxiety
- Less motivation or drive
Andropause Age: When Does It Start?
While there’s no single andropause age, most men begin experiencing subtle changes between ages 40–55. However, factors like chronic stress, inflammation, poor sleep, and poor gut health can bring on symptoms earlier.
Yes, it’s even possible to feel the effects as early as your late 20s or early 30s—especially if stress, burnout, or diet are not in balance. That’s why some researchers are exploring the significance of age of andropause 22 in high-stress environments.
Gut Health and the Hormone Connection
You might be wondering: what does your gut have to do with testosterone and midlife symptoms?
The answer: more than you think.
Your gut microbiome plays a big role in regulating inflammation, producing key neurotransmitters, and supporting hormonal balance. When your gut is out of balance, your body may experience more stress, poor nutrient absorption, and trouble regulating cortisol—all of which can lower testosterone and worsen andropause symptoms.
Gut-Healthy Foods That Support Men in Midlife
Here’s a range of gut-healthy foods to focus on to support testosterone and reduce andropause symptoms through nutrition:
✅ 1. High-fiber, plant-rich meals
Feed the gut microbiome with a colorful variety of:
- Leafy greens (spinach, arugula)
- Cruciferous veggies (broccoli, cauliflower)
- Berries, apples, and bananas
- Lentils and beans (small amounts to avoid bloat)
These fiber-rich foods help reduce inflammation and support healthy digestion and hormone metabolism.
Check out our easy to use e-book guide “High fiber foods: Your secret to healthy aging” on Etsy!
✅ 2. Healthy fats
Your body needs fat to produce hormones like testosterone. Focus on:
- Avocados
- Extra virgin olive oil
- Fatty fish (like wild salmon, sardines, mackerel)
- Nuts and seeds (especially pumpkin seeds, which are great for male hormone health)
✅ 3. Fermented foods
Probiotic-rich options like:
- Kefir
- Sauerkraut
- Miso
- Yogurt with live cultures
These help balance your gut flora, improve digestion, and may support mood and immune function—key during andropause.
Protein is a major player in midlife wellness—especially during andropause. As testosterone levels decline, men are more prone to losing muscle mass, gaining fat (especially around the middle), and experiencing slower recovery after exercise.
Here’s why adequate protein is essential:
- Supports muscle strength and lean body mass
- Helps balance blood sugar and energy
- Keeps you fuller longer, reducing cravings
- Provides amino acids to support neurotransmitters and gut lining repair
Aim for 20–30 grams of protein per meal, and include a variety of sources:
- Eggs
- Wild-caught fish
- Lean meats (chicken, turkey, grass-fed beef)
- Lentils, tempeh, or edamame (if tolerated)
- Collagen or clean protein powders (great in smoothies)
And don’t forget to pair your protein with fiber-rich, anti-inflammatory foods for the full hormone-supporting effect.
As testosterone levels shift during andropause, the body often becomes more prone to chronic low-grade inflammation—a quiet but powerful contributor to many midlife symptoms, including:
- Belly fat that won’t budge
- Brain fog and slower thinking
- Joint pain or stiffness
- Mood changes or low motivation
- Increased risk of insulin resistance and metabolic issues
Eating more anti-inflammatory foods is one of the most powerful ways to feel better, naturally.
This ‘andropause diet’ can help calm your body’s stress response, support your gut lining, feed beneficial microbes in the gut, and keep your immune system in check—all of which support healthy hormones and smoother aging.
Focus on adding in:
- 🌿 Leafy greens like spinach, kale, and arugula
- 🫐 Berries (blueberries, raspberries, strawberries)
- 🐟 Fatty fish such as wild salmon, sardines, and mackerel
- 🥑 Healthy fats like olive oil, avocado, nuts, and seeds
- 🧄 Gut-friendly herbs and spices like turmeric, ginger, garlic
- 🍶 Fermented foods like kefir, sauerkraut, miso, and yogurt with live cultures
Looking for an easy way to add more of these to your plate?
📌 Check out my printable Anti-Inflammatory Foods Guide on Etsy—a beautiful visual reminder you can keep in your kitchen to make healthy eating effortless.
👉 Grab your copy here and start supporting your hormones, energy, and gut health—one delicious bite at a time.
*This is an affiliate link, meaning that if you choose to purchase we may receive a small amount at no extra cost to you. So win win! PS we only recommend products that we have purchased, tried, tested and loved ourselves.
💊 Best Supplements for Andropause Support
Looking for targeted support? Here are a few of the best supplements for men navigating andropause symptoms (always check with your healthcare provider first):
- Magnesium: supports sleep, muscle health, and testosterone production
- Zinc: critical for male hormone function and immune health
- Ashwagandha: adaptogen known to reduce cortisol and boost testosterone naturally
- Probiotic supplement: supports gut balance, especially if diet is inconsistent
- Vitamin D3: helps regulate testosterone, mood, and immunity
- Omega-3s: powerful anti-inflammatory support for brain and joint health
Soul by Rain International* is formulated with ingredients known for their strong anti-inflammatory properties.
Soul is a daily favorite of the Guts & Glory Health Team!
🔄 Final Thoughts: Myth or Reality?
Male menopause is real—but it doesn’t have to feel like a crisis.
By understanding the signs of andropause, improving gut health, and supporting your body with the right nutrients, you can move through midlife with strength, clarity, and energy.
Remember:
You don’t need to fight your body. You need to listen to it.
Support your gut, manage stress, fuel your hormones—and the rest will follow.
Want to feel more like yourself again?
Grab our free gut-friendly guide to kickstart better energy, digestion, and focus—no matter your age.
👉 Download it here
Male menopause myth or reality?
