We hear a lot about women’s hormones — but far less about men’s. Yet as men reach midlife and beyond, subtle hormonal changes can influence energy, motivation, mood, and long-term health.
There’s no sudden “male menopause.” Instead, testosterone and other hormones shift gradually, often leading to quiet but noticeable changes that many men simply put down to ageing.
Recognising the Signs
Testosterone naturally starts to decline in men from around age 30, typically by about 1% per year. Recent research shows that the rate of decline isn’t determined by age alone — lifestyle factors and health conditions such as obesity, diabetes, or heart disease can accelerate the drop. The encouraging news is that small changes in diet, sleep, stress management, and regular movement can help support healthy hormone levels as you get older.
Common signs include:
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Low motivation or drive
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Increasing fatigue
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Loss of strength or muscle tone
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A creeping waistline
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Low mood or irritability
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Drop in libido
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Restless sleep
Individually, these might not seem significant. But together, they can leave men feeling “not quite themselves.”
It’s Not Just About Testosterone
While testosterone gets most of the attention, men’s hormonal balance involves several key players:
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Cortisol, the stress hormone, which can suppress testosterone when chronically high.
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Insulin, which affects energy, metabolism, and fat storage.
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Thyroid hormones, regulating metabolism and mood.
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Oestrogen, which men produce too — mainly through the conversion of testosterone. When that balance tips, it can affect body composition, libido, and mood.
Hormones work as a team. When one is out of sync, the whole network can be affected.
Modern Life and Hormone Disruption
Midlife often brings new pressures — work, family, finances — and less time for exercise, rest, or good food. Add to that modern stressors like processed diets, alcohol, lack of sleep, and chemical exposures from plastics, pesticides, and other environmental sources, and it’s easy to see how the hormone balance can start to slide.
These factors don’t just affect how men feel day-to-day. They also play a role in long-term health, including heart, metabolic, and prostate wellbeing. Supporting hormones now can pay off for decades to come.
Simple Steps to Support Hormone Health
Small, consistent changes can make a real difference.
1. Balance blood sugar
Eat protein and healthy fats with every meal, limit refined carbs and alcohol, and don’t skip breakfast.
2. Prioritise sleep
Testosterone production peaks during deep sleep — especially before midnight. A regular bedtime and fewer late-night screens can help restore that rhythm.
3. Move your body
Regular movement helps maintain testosterone, strength, and mood. Focus on resistance training and brisk walking — even 20 minutes a few times a week can make a difference.
But more isn’t always better. Over-exercising or long, intense cardio sessions can raise cortisol and actually reduce testosterone, so aim for consistency and recovery rather than extremes.
4. Manage stress
Chronic stress keeps cortisol high and testosterone low. Breathing exercises, time outdoors, or mindfulness can help you reset.
5. Eat for your hormones
Zinc, magnesium, vitamin D, and B vitamins are vital for hormone production. Include nuts, seeds, oily fish, eggs, and leafy greens.
6. Support detox and gut health
Your liver and gut help process and eliminate excess oestrogen. Fibre-rich foods, vegetables, and adequate hydration all help that system run smoothly.
Getting Personalised Help
If fatigue, low mood, or lack of drive persist, functional testing can uncover what’s happening beneath the surface.
This may include:
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Testosterone, DHEA, oestrogen, and cortisol rhythm
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Thyroid and insulin balance
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Nutrient and inflammation markers
Understanding your unique profile helps target the right support, rather than guessing.
A Registered Nutritional Therapist can interpret these results and build a plan that supports hormone balance through nutrition, lifestyle, and — where appropriate — evidence-based supplements.
This isn’t about dramatic overhauls; it’s about small, sustainable changes that align your body’s systems so you can feel more energised, focused, and resilient.
The Bottom Line
Hormonal health isn’t just a women’s issue — it’s a cornerstone of men’s wellbeing too.
Understanding and supporting your hormones can help:
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Boost energy and motivation
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Improve mood and focus
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Support heart and prostate health
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Restore a sense of vitality
If you’ve been feeling tired, flat, or unlike yourself, don’t just chalk it up to ageing. There’s often a reason — and there’s help available to get you back on track.
Curious about your own hormone health?
Functional testing and nutritional therapy can uncover what’s really going on and help you regain your energy and focus.
Book a free Discovery Call to find out more.