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Gentlemen – Say Hello To Andropause

Gentlemen..say hello to andropause 

You’ve all heard about how a sudden drop in oestrogen causes women to go through the menopause but did you know that a natural gradual decline in testosterone will cause men to go through andropause?

Gentlemen, if you are in your late 40s – 50s and feeling low libido, low energy, depression, mood swings, loss of muscle mass and increased belly fat, you might want to incorporate some of these into your day-to-day habits:

  • Watch your waistline: no more indulging in those pints, sugar and comfort foods: obesity greatly increases andropause symptoms and can lead to heart-damaging insulin resistance – cut out sugar and high-GI carbs (mainly white grains and sugars)
  • Intermittent fasting: Try eating strictly only within an 8-hour window in the day (ie: 10am-6pm). Start with a 12-hour window first and work you way gradually to the 8 hours. (not recommended if you suffer from diabetes)
  • Reduce inflammation: eat plenty of omega-3 rich foods like oily fish, seeds, green vegetables; increase antioxidants: incorporate 6-8 servings daily of colourful vegetables (& 1-2 servings of fruit); add a tsp of turmeric (+ 1 pinch of black pepper) to your daily green smoothie.
  • Move more: exercise in short intense bursts 4-5 times a week (Hiit style exercise & weights) rather than inflammation-inducing long cardio sessions.
  • Essential nutrient support: include zinc, krill or fish oil, B5 & 6, Vitamin C, D3.
  • Relax more: include adrenal boosting meditation, deep breathing, yoga, etc to your daily routine.

Life can get better at 50…!


Nathalie 🙂


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Brighton (UK)-based and international Nutritional Therapist & Health Coach

Nathalie Sansonetti

BA, MA, DNn, Dip AIT, HCI Certified Coach

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  • Nutritional Therapist (10+ years)
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