Male Menopause – A Quiet Transition, Not a Crisis
- May 3
- 4 min read
Written by Phil Hartley, Founder
Lulu and Phil are co-creating a transformative Holistic Wellness Retreat in Peru’s Sacred Valley. Lulu, a seasoned Holistic Therapist, blends ancient healing practices, while Phil’s journey of resilience and humanitarian work fuels their shared vision to empower others to heal, grow, and reconnect with their true essence.
A few weeks ago, during a seminar on menopause in the workplace, a question surfaced that lingered long after the session ended, “Is male menopause even a thing?” It’s an understandable question. Unlike menopause, its male counterpart has no clear moment of arrival, no cultural language, and very little space for open conversation. Yet for many men, the experience is very real.
Clinically, it’s referred to as andropause, a gradual decline in testosterone levels that unfolds slowly over time. Traditionally associated with men over 40, it is now increasingly observed in men in their 30s, driven by chronic stress, disrupted sleep, nutritional depletion, sedentary lifestyles & constant nervous system activation.
Because it happens quietly & because its symptoms overlap with so many other conditions, andropause is often overlooked, mislabeled, or normalized as “just ageing”.
How andropause often shows up
The experience is deeply individual, but common patterns include persistent fatigue and low motivation, reduced libido or sexual function, low mood, irritability or emotional flatness, loss of muscle mass and increased body fat, poor sleep and slower recovery, brain fog, reduced concentration and memory. These are not signs of weakness. They are signals, the body asking for recalibration.
Why testosterone matters
Testosterone supports far more than sexual health. It plays a critical role in:
Energy & vitality
Muscle & bone integrity
Red blood cell production
Pain modulation
Cognitive clarity
Sleep regulation
The goal is not optimization or excess, but balance.
Beyond the quick fix
In the UK & elsewhere, the most common response to low testosterone is Testosterone Replacement Therapy (TRT). While appropriate in certain clinical contexts, it often bypasses the deeper question of why hormonal balance has been lost in the first place. At L&P, we take a longer view, one that works with the body’s innate intelligence rather than overriding it.
The nervous system – The hidden driver of hormonal health
One of the most overlooked influences on testosterone is the state of the nervous system. Practices such as Tai Chi & Qigong combine slow, flowing movement with intentional breath & quiet attention. These practices gently shift the body out of chronic fight or flight & into the parasympathetic rest & digest state.
Slow, deep breathing calms the sympathetic nervous system, lowers heart rate & blood pressure, & restores internal regulation. When the parasympathetic system is dominant, digestion improves, inflammation reduces & hormonal signaling stabilizes. Testosterone does not thrive in urgency. It responds to safety, rhythm & recovery.
Movement that builds, not depletes
Short, intense resistance training combined with interval based cardiovascular work has been shown to naturally stimulate testosterone & growth hormone release. The key is intelligent intensity, challenging the body while allowing adequate recovery.
Large muscle group engagement, brief high effort intervals & sufficient rest send a powerful hormonal signal without tipping the system into exhaustion.
Training that works:
Heavy weight training 6 to 12 reps
Focus on big muscles, legs, back, chest, shoulders
HIIT improves fat burning & hormone response
Train hard 3 times per week
Liver health and hormonal balance
The liver plays a central role in hormone metabolism. When overloaded by toxins, alcohol, poor diet or chronic inflammation, testosterone production suffers.
Supporting liver health through whole foods, hydration, reduced alcohol intake and periodic gentle detoxification allows the body to restore its hormonal rhythm.
Intermittent fasting allows the body to cleanse through autophagy. The body essentially renews itself, where healthy cells support the removal of damaged ones.
It can increase testosterone by up to 200 percent to 400 percent, boosts growth hormone significantly, gives the liver and organs time to recover.
Nutrition, foundations, not fads
Hormonal health depends on nourishment, not restriction. Healthy fats, olive oil, avocado, nuts, seeds, fermented dairy. High quality protein, grass fed meats, wild fish, free range eggs, legumes. Complex carbohydrates, whole grains and vegetables to support training and energy. Equally important is reducing excess sugar, refined grains and habitual alcohol consumption, all of which disrupt insulin sensitivity and suppress testosterone.
Thoughtful supplementation
Supplements can support, but never replace, foundational habits. Zinc supports hormonal regulation and reproductive health. Vitamin D3 functions as a hormone precursor and supports testosterone production. Ashwagandha helps lower cortisol, creating space for testosterone to recover. Fenugreek has been linked to improved libido, energy and hormonal stability. Glutamine may support recovery, strength and anabolic signaling. Discernment matters. More is not better.
Sunlight, sleep & body composition
Natural sunlight remains the most effective way to maintain healthy vitamin D levels. Just 20 to 30 minutes daily can make a meaningful difference.
Sleep is where hormones are made. Consistent, high quality sleep, ideally aligned with circadian rhythms, is one of the most powerful, underused tools for restoring testosterone.
Lower body fat is also strongly associated with higher testosterone. Reducing processed sugar, improving sleep & calming the nervous system work together to restore metabolic health.
A different way of seeing andropause
Andropause is not a failure of masculinity, nor something to override at speed. It is a transition, an invitation to live with greater awareness, alignment & respect for the body’s natural rhythms.
At Balance Holistic, we see this stage of life not as decline, but as an opportunity for deeper vitality, clarity & grounded strength. Because lasting health is not built through force. It emerges through Balance.
Read more from Phil Hartley & Lulu Chumpitasi Bartra
Phil Hartley & Lulu Chumpitasi Bartra, Founder
Meet the founders of Balance Holistic Retreat Peru. Lulu, a healer & Spiritual Guide with roots deep in Peru’s ancient traditions & Phil, an adventurer whose journey led him from the battlefields to the Sacred Valley, are the visionaries behind this wonderful project. Together they are creating a space to de-tox, de-stress & decompress from the pressures of modern life. A space where uniting the natural organic produce of the region with holistic practices & lifestyle changes creates optimal conditions for the body to restore & heal itself.
