English
Spanish
French
German
Italian
Portuguese
Russian
Chinese (Simplified)
Hindi
Japanese
As coaching psychologist James Davis neared the big 5-0, he found himself burning out faster than candles on a birthday cake.
“It was actually my wife, Claire, that noticed I was becoming more withdrawn, that I was struggling more than normal to focus, that I was lacking get-up-and-go,” Davis, who lives in the UK, told The Post.
“I checked in with myself and actually I realized I felt low, a little apathetic, like life had gone a bit flat and that I was struggling for motivation and direction with work.”
Davis discovered that he was going through andropause, also known as “male menopause” or “manopause.”
While menopause is a well-defined and universal experience that marks the end of a woman’s fertility, andropause is more ambiguous and subtle — and it doesn’t affect all men.
“‘Andropause’ is a convenient term that the public may use because many people already are familiar with the term ‘menopause,’ ” Dr. William T. Berg, an assistant professor of urology at Stony Brook Medicine, told The Post.
“Generally, [it’s] the age-related decline in serum testosterone levels associated with clinical symptoms such as fatigue, decreased libido, concentration issues, depressed mood, poor sleep.”
Think less brawn and more yawn.
Andropause is believed to affect 40% of men older than 45 and half of men in their 80s, though it’s often underreported.
Societal pressure and the fear of being perceived as weak may prevent men from seeking medical help or even acknowledging their struggles.
Take it from the pros — don’t ignore the warning signs. Here’s how to fight to get your mojo back.
Inside the decline of testosterone
Andropause starts where everything does — in your cells. Leydig cells in the testes utilize cholesterol to produce testosterone, which is the primary male sex hormone.
Leydig cell function declines with age, causing a gradual decrease in testosterone levels that usually starts around age 30.
Dwindling testosterone can also be blamed on excess body fat, which boosts the conversion of testosterone to estrogen, and chronic conditions, like diabetes and liver disease, that suppress testosterone production.
For a diagnosis of andropause — also known as age-related hypogonadism — you need a testosterone level below 300 nanograms per deciliter and associated symptoms of testosterone deficiency.
Brazilian TV show host, model and actor Israel Cassol, 44, said he started to notice red flags in his late 30s.
“I began experiencing fatigue, difficulty sleeping, a dip in my mood and changes in my sexual health,” Cassol told The Post. “I also noticed a gradual loss of muscle tone and strength.”
How testosterone therapy works
“Once [andropause] has developed it is considered a permanent state,” said Berg, director of Stony Brook Urology’s Men’s Health Program.
The good news is that losing that spare tire and hitting the gym can naturally increase testosterone levels.
Unfortunately, lifestyle changes may not be enough, making testosterone therapy necessary.
“The goal of therapy is to achieve testosterone levels of 450 to 600 ng/dL with resolution of symptoms,” Berg said. “It is typically treated with exogenous testosterone formulations that include shots, pills, topical gels or creams, a nasal gel or pellets inserted under the skin.”
Cassol, who is based in London, said he’s explored hormone therapy under medical supervision.
Adding regular exercise and meditation to his schedule and protein and healthy fats to his diet while subtracting processed foods also helped.
He’s on a mission to spread awareness about andropause, broadcasting his journey on social media and in interviews. He said men frequently tell him that he inspired them to share their own experience.
Focusing on mind, body and spirit
Like Cassol, Davis overhauled his diet.
He cut sugar, alcohol and processed foods in favor of lean protein, more water and supplements such as vitamins C and D3, zinc, magnesium, omega-3 oils and ashwagandha.
Long cardio workouts were shelved for short bursts of high-intensity interval training. Heavier weights, fewer reps became the mantra.
Davis also tightened his schedule, prioritizing rest days and eight-hour slumber while concentrating on nourishing his soul.
“One element that’s overlooked is how your emotions and psychology can be affected by lower T levels,” he said. “I knew I’d been feeling low, so I leaned into positive psychology techniques such as daily gratitude, future-self visualization, setting goals and getting out of my comfort zone.”
Now, he runs workshops on andropause for organizations.
He also wrote “The Midlife Male Handbook: A Man’s Guide To Thriving Through Andropause,” which came out earlier this year, to enlighten others on what to expect.
“I think what surprised me was how sneaky andropause was — it was hard to put my finger on why I didn’t feel like myself, and that was both frustrating and demotivating,” said Davis, now 52.
“However, once I named it and started taking action, what’s surprised me most is the new lease of life I have in terms of energy, putting myself out there and supporting others.”
