Andropause and male vitality

Andropause is a complex systemic change where both hormones and metabolism play a role. It does not mean the disappearance of masculinity, but rather a signal that the body’s internal chemistry has changed. As early as the mid-30s, testosterone levels begin to slowly recede, but by the mid-40s, it reaches a point where lifestyle errors become visible.

Many men don't know that the number on a blood test doesn't always reflect reality. As age increases, the amount of a protein called SHBG often rises in the body. This protein acts like a magnet, latching onto testosterone and making it inaccessible to cells. You might have seemingly enough hormone in your blood, but the "free fuel" is running low...

Fat begins to accumulate in the abdominal area and between internal organs, and this isn't just a cosmetic flaw or a passive reserve — it acts like an independent organ producing an enzyme called aromatase. This enzyme does something undesirable for a man: it converts precious testosterone into estrogen. This creates a vicious cycle — fat suppresses male hormones -  and low hormone levels promote the formation of new fat...

Since testosterone supports brain function, its decline can bring about "brain fog" and indecisiveness. This is not a weakness of character, but a biochemical deficit.

We increasingly see that the prelude to andropause begins earlier, similar to perimenopause in women. Modern life’s pace, persistent mental tension, and environmental influences can throw hormonal balance off track as early as ages 35–40. If you feel the "spark" is gone, sleep is shallow, or recovery takes days, don't wait for your 50th birthday—the body needs attention here and now.

A man’s natural instinct is to increase effort in the face of difficulty. When strength fades, he goes to the gym and does an even harder workout. When the head is foggy, he drinks more coffee and works longer hours...

After age 40, however, this is a dangerous path — exertion without sufficient rest is a severe stress signal to the body. It keeps the stress hormone cortisol chronically high, which in turn kills off testosterone production. You can train as much as you want—but if you don't give the nervous system a chance to recover, the body does not build, it dismantles itself...

Recovery is not a weakness—it is maturity and a biological necessity...

How then to lead your body so that vitality and control over the waistline are maintained?

The Four Pillars of Vitality

1. Strength Training – Smart Stimulation

Forget exhausting and endless cardio disciplines that only raise stress hormones. A man’s biology needs resistance to stay young. When you lift weights, you are actually sending an order to the factory -> We need strength and endurance here, please release more testosterone and growth hormone!

Hormonal health loves weight but hates exhaustion. Limit intense strength training to 3–4 times a week. Focus on compound exercises involving large muscle groups—these provide the body with the strongest hormonal signal.

Your body is smart and economical — if you only train your biceps, the body thinks it's a minor repair job and no large hormonal boost is needed. But when you do squats, deadlifts, or presses — exercises where the legs, back, and chest work — the brain understands that a major renovation is underway. This activates the "main department," and the body releases a significantly larger amount of testosterone into the blood to cope with the recovery of those large muscles.

Avoid total exhaustion—you should leave the gym feeling like you still have strength left in you, not "squeezed dry."

This is where many men go wrong. Imagine a car engine—if you constantly drive in the red zone (maximum load, pushing to total failure), the engine wears out and eventually explodes. 

In your youth (20s), the engine cooled down quickly and you could speed again the very next day.

During andropause (45+), however, the cooling system is slower. If you train to the point of "blacking out" every session, cortisol rises so high that it simply switches the testosterone engine off.

The truth is — the hormonal engine starts when the effort is strong, but the body has enough resources left to begin recovery after the workout. 

Strength training is an engine also because it keeps metabolism fast for hours after the workout ends. Unlike cardio, where calorie burning ends with the run, strength training demands energy from the body even during sleep to repair muscles. This helps keep that same "men's belly" in check, which would otherwise convert testosterone to estrogen.

Strength training is your way of telling your body that you are still "in the game" — it is a biological signal that keeps the hormonal engine running, burns visceral fat, and ensures that you aren't just "in shape," but are biologically younger.

Don't forget a small daily walk—a brisk walk in nature acts as a "grounder" for the nervous system, lowering cortisol levels and giving the heart the necessary load without over-exhausting the body. Such moderate movement in the fresh air keeps metabolism alert and improves mental clarity, creating an ideal balance between physical health and inner peace.

2. Hormone-Supporting Menu

Forget hunger games and low-fat diets—testosterone needs building blocks! 

It’s surprising to many, but the primary building material for testosterone is cholesterol. If a man is on a diet that is too low in fat or avoids all animal fats, the body lacks the raw material to synthesize testosterone. Eat enough protein (approx. 1.6–2g per kg of body weight). This is the foundation of muscle mass and keeps hunger under control. And don’t fear healthy saturated fats—healthy fats (egg yolks, olive oil, nuts, fatty fish) are the foundation from which hormones originate—they are the basis for hormone synthesis.

Support the gut—eat fermented foods and fiber, because the microbiome is one of the most underrated guardians of hormonal balance. Ensure the presence of micronutrients. Your body needs zinc (seeds, seafood), magnesium, and Vitamin D for the hormonal machinery to work.

• Zinc – This is like the factory's chief engineer. Without zinc, testosterone production practically grinds to a halt.

• Magnesium – Helps keep testosterone "free" or available so the body can actually use it, rather than keeping it locked up in the blood.

• Vitamin D – This is actually more of a hormone than a vitamin, and its low level is one of the primary reasons for a decline in a man's hormonal levels.

The body is very smart. If you are in a constant, large calorie deficit (eating too little), the brain gets a signal: "It's a time of famine! Survival is more important than building muscle or reproduction." Consequently, the body pulls testosterone production to a minimum to save energy for the heart and brain.

Testosterone is not an end in itself, but a result of your diet and lifestyle. If you don't give the factory (body) enough quality material (raw material), the output (masculine energy) cannot be high-quality.

3. The Strategic Value of Sleep

Our body is like a smartphone — no matter how powerful the processor or how new the apps, if you don't plug it into the wall at night, it’s useless in the morning. Sleep strategy as the most important "training" means that sleep is not just inactivity, but the most active shift of your hormonal factory. Sleep is a man's most productive time because that is when peak testosterone production occurs.

Deep sleep is your testosterone's "rush hour" — your testosterone production line starts at full power only once you have reached the deep sleep phase. This is the time when the body repairs muscles, burns fat, and restores hormone reserves. If your sleep is shallow or fragmented, this "rush hour" is simply missed. No supplement in the world can replace that natural hormone shot your body gives you for free at night.

Consider that your brain is extremely sensitive to light and does not distinguish between sunlight and a smartphone screen. Darkness is the signal that triggers melatonin—the hormone that is the "doorman" for deep sleep. If there are light sources in the bedroom or the air is too warm, the body stays on alert. A cool room (approx. 18°C) signals the body that it’s time to lower the temperature and go into power-saving mode, opening the way to deep and restorative sleep.

If you look at a screen an hour before sleep, the brain gets a signal - "The sun is shining, it's noon!". This stops melatonin production and completely ruins your sleep architecture. Even if you fall asleep, your brain cannot go deep enough to trigger testosterone production processes. It's like trying to refuel a car while driving — it just doesn't work. Therefore — create total darkness and coolness in the bedroom.

Many men think a glass in the evening helps them relax and fall asleep. The reality is the opposite: alcohol is like sand in the gears of your hormonal machine. It raises internal body temperature, keeps the heart rate high, and completely blocks deep sleep phases. Additionally, alcohol raises inflammatory markers, which are direct opponents of testosterone. You wake up in the morning, but your hormonal batteries are uncharged.

Harsh truth — avoid alcohol and late eating, which ruin sleep depth—long sleep does not equal restorative sleep...

4. Braking the Nervous System

We are used to thinking that rest is something that must be "earned" after hard work. In reality, the nervous system's "brake" is your biological insurance policy—without it, the hormonal system simply burns out, no matter how healthily you eat.

Imagine a constant tug-of-war in your body between two primary hormones. On one side is cortisol (stress, alarm state, survival) and on the other side is testosterone (building, recovery, vitality). They can never be at the top at the same time. If your nervous system is permanently in "fight-or-flight" mode, the rope is on cortisol's side and testosterone production is biologically locked. The "brake" is your way of letting go of that rope so the body can start building again. Energy does not come from effort, but from the alternation of effort and relaxation.

Our nervous system has two branches - the accelerator (sympathetic) and the brake (parasympathetic). Constant rushing and responsibility keep the foot on the gas pedal. A short, conscious breathing break is like a computer's reset button. By breathing deeply with your belly, you send a signal through the brain to the whole body: "Danger is over, we are safe." This is the moment when cortisol begins to recede and the body switches back to recovery mode. This isn't just "calming down," it's a hormonal switch-over.

Many men feel guilt for "doing nothing," but scientifically, this time is the foundation of your masculine health. Whether it's a sauna where the heat forces the body to relax, or a walk in the woods without a screen—this is the time the nervous system "recharges its batteries." Being without a phone is critical because every notification and news item is a new small stress signal for the brain. "Recharge time" is your biological investment—you give the body the resource so it can start the "engine" again the next day. Therefore, make it your first goal to find moments during the day to "switch off." It could be a walk without a phone or even just sitting with your eyes closed for 2 minutes.

A man’s vitality is not a permanent quantity that can be exhausted indefinitely. It is like an accordion—it needs both contraction (effort) and expansion (relaxation) to make a sound. If you only toil, the "instrument" goes silent. Energy does not come from willpower, but from allowing your system to regularly go into full idle. It is precisely in this silence and peace that the strength and clarity of your next day are built.

The ability to press the brake is the mark of a mature man. It does not mean giving up on ambitions, but supporting them in a biologically sustainable way. When you learn to lead your nervous system, you will notice that you achieve more with less effort because your body works with you, not against you.

When is it Time to Consult a Doctor?

1. The 3–6 Month Rule – Honesty with Yourself

Our body is an incredibly capable restorer, but it needs time. If you have made conscious corrections to your lifestyle—slept enough, supported the body with fuel, and found time to brake the nervous system—the first fruits should be felt within a few months. If, however, half a year has passed and you still feel the fuel tank is empty, motivation won't ignite, and joy for life is gone, then it is no longer a "matter of discipline." This is the moment where the body asks for help from the outside to find the hidden obstacle.

2. Free Testosterone and SHBG – The Fuel Gauge

This is the most common place where a standard blood panel can be misleading. Total testosterone levels might be normal, but if your body has too much "glue"—the protein called SHBG—then this hormone is locked. You must analyze specifically free testosterone, as this is the part of the fuel that actually reaches your cells, gives you morning energy, and builds muscle. It's like checking if the fuel gets from the tank to the engine or if there is a blockage somewhere.

3. Vitamin D and Ferritin – The Hidden Thieves

Often we blame andropause, but the real thief of energy is deeper. Vitamin D is not just a vitamin, but a hormone-like substance that directs hundreds of processes, including testosterone production. Ferritin, or iron reserve, shows your body’s ability to transport oxygen. If these indicators are low, a man feels like a flat tire—no strength, head thumping, and every effort feels insurmountable. Correcting these can sometimes work wonders faster than any other intervention.

4. Thyroid and Blood Sugar – The Metabolic Guardians

The thyroid is your body’s thermostat and the primary regulator of metabolism. If it works too slowly, everything slows down—from digestion to cognitive work. It is also important to check the blood sugar marker (HbA1c), because if blood sugar fluctuates, the body is under constant stress. Long-term high blood sugar and insulin resistance are direct enemies of testosterone, promoting that same "men's belly" we talked about earlier.

In short — analyses are not just numbers on paper, but an internal reflection of your body. They give us a map so we don't have to grope in the dark. Knowing what is truly happening inside you removes unnecessary worry and gives you back control over your health.

Summary – Your Body's New Chapter and Masculine Wisdom

Andropause is not the sunset of masculinity nor a sign of fading away. It is your body’s polite but firm invitation to smarter self-management. It is the moment where your biology says: "Thank you for everything we've achieved so far with raw power, but now it's time to change strategy." If in your youth your greatest asset was blind willpower, today your winning weapon is awareness.

We now see clearly that a man's vitality is not a permanent quantity that can be exhausted indefinitely. It is a finely tuned system that requires high-quality building material to build hormones... smart movement to keep the engine warm... strategic sleep to maintain the factory at night... and the courage to press the brake so the nervous system doesn't burn out.

A man’s vitality is like an accordion — it needs both contraction and expansion to create a beautiful and powerful sound. If you only toil in one direction, the instrument goes silent. But when you learn to listen to and respect your body’s new rhythm, you will soon notice something wonderful: you achieve more, but with less effort. Your head is clearer, your waistline stays in check, and that true "men’s spark" is back.

The ability to rest, eat consciously, and reflect on your health through analyses is not a weakness... It is maturity — an investment in ensuring you aren't just "in shape," but are biologically younger and truly present — full of focus and masculine energy for decades to come.

Your best years aren’t behind you—they are beginning right now. It happens the moment you stop driving your body with a whip and start leading it with wisdom and self-respect. This is your second wind.

xxx