Manopause Without the Hype: Because It’s Not Just a Woman Thing

By Lane Edwards, Accredited Practising Dietitian

As conversations around perimenopause gain momentum, it’s time we asked: what about the men?

While men don’t experience menopause, they do undergo a quieter, less-discussed shift in midlife — a gradual decline in testosterone, changes in body composition, and increased risk of chronic disease. It’s sometimes dubbed “manopause,” and although the term may raise eyebrows, the physiological changes are real. Yet unlike women’s health, men’s midlife nutrition is often overlooked or drowned out by protein powder ads and “biohacking” hype.

As a dietitian, I want to cut through the noise and talk about what men actually need to support their health after 40 — no gimmicks, just evidence-based strategies.

The Midlife Shift

Testosterone levels decline by about 1–2% per year after age 40, affecting libido, mood, energy, and muscle mass (Grossmann et al., 2024). Sarcopenia — age-related muscle loss — begins in midlife and accelerates without resistance training and adequate protein intake (Coelho-Junior et al., 2022). Bone density also declines, increasing the risk of fractures, while visceral fat tends to rise, contributing to insulin resistance and cardiovascular risk (Roberts et al., 2022).

Mental health is part of the picture too. Emerging research links hormonal changes with mood disturbances and cognitive shifts, though these are often under-recognised in men (Amini et al., 2021).

Appetite, Hormones, and the Midlife Disconnect

If you’re a man over 40 and have noticed changes in your eating habits — stronger cravings, less interest in cooking, or a tendency to snack more — you’re not alone. And you’re not imagining it.

Testosterone, often thought of in terms of libido and muscle mass, also plays a role in regulating appetite and metabolism. As levels decline, men may experience subtle but meaningful shifts in how and when they feel hungry.

• Cravings and satiety: Lower testosterone can influence leptin and ghrelin — hormones that regulate hunger and fullness — potentially increasing appetite or altering food preferences (Donato et al., 2013).

• Mood-driven eating: Testosterone affects mood and motivation. Lower levels may contribute to emotional eating or reduced interest in preparing balanced meals (Dhindsa et al., 2010).

• Muscle loss and metabolism: As lean muscle mass declines, basal metabolic rate drops, which can change energy needs and hunger patterns (Coelho-Junior et al., 2022).

• Fat distribution and insulin resistance: Increased visceral fat and reduced insulin sensitivity can further disrupt appetite regulation (Roberts et al., 2022).

These changes are often gradual and easy to dismiss. But if you’ve found yourself reaching for more snacks, skipping meals, or feeling less satisfied after eating, it may be time to consider whether hormonal shifts are part of the picture.

What Nutrition Can (and Can’t) Do

There’s no magic food that will “boost testosterone,” but nutrition plays a powerful role in supporting hormonal balance, muscle maintenance, and long-term health.

Key strategies include:

• Prioritising protein: Aim for 1.2–1.6 grams per kilogram of body weight per day, spread across meals (Mazzocchi et al., 2025).

• Including omega-3s: Fatty fish twice a week or supplementation can reduce inflammation and support heart health (Kaur et al., 2024).

• Maintaining vitamin D and calcium intake: These nutrients support bone health and testosterone regulation (Lerchbaum et al., 2017; D’Andrea et al., 2021).

• Getting enough magnesium and zinc: Found in nuts, seeds, legumes and whole grains, these minerals are involved in testosterone synthesis and energy metabolism (Grossmann et al., 2024).

• Eating more fibre: Whole foods rich in fibre support gut health, cholesterol, and blood sugar regulation (Slavin, 2013).

• Limiting alcohol and ultra-processed foods: Excess intake can lower testosterone and increase disease risk (Sweeney et al., 2023).

Beyond the Plate

Nutrition is just one part of the puzzle. Resistance training is the most effective way to combat sarcopenia and support testosterone (Coelho-Junior et al., 2022). Sleep matters too — less than six hours per night is linked to lower testosterone and higher cortisol (Leproult & Van Cauter, 2011). Chronic stress disrupts hormonal balance and increases inflammation, while regular checkups help monitor blood pressure, cholesterol, glucose, and prostate health.

What I Tell My Male Clients

Nutrition isn’t about chasing youth — it’s about supporting your body through change. I work with men to build sustainable eating habits, fuel for energy and strength, navigate supplements safely, and manage chronic conditions with food-first strategies.

Final Word

Midlife isn’t a crisis — it’s a checkpoint. With the right nutrition and lifestyle habits, men can feel strong, sharp, and energised for decades to come. It’s time we gave men’s midlife health the attention it deserves — without the hype.

If you missed my article on perimenopause, you can read it here. It’s the perfect companion to this piece.

References

Amini, S., et al. (2021). Vitamin D, testosterone and depression in middle-aged and elderly men: A systematic review. Critical Reviews in Food Science and Nutrition. https://doi.org/10.1080/10408398.2021.2015284

Coelho-Junior, H. J., et al. (2022). Protein intake and sarcopenia in older adults: A systematic review. International Journal of Environmental Research and Public Health, 19(14), 8718. https://doi.org/10.3390/ijerph19148718

D’Andrea, S., et al. (2021). Relationship of vitamin D status with testosterone levels: A systematic review. Endocrine, 72, 49–61. https://doi.org/10.1007/s12020-020-02482-3

Dhindsa, S., et al. (2010). Hypogonadism in type 2 diabetes: Implications for appetite and metabolism. Journal of Clinical Endocrinology & Metabolism, 95(12), 5608–5615. https://doi.org/10.1210/jc.2010-0922

Donato, J., et al. (2013). Hormonal regulation of appetite and energy balance in aging men. Endocrine Reviews, 34(5), 659–684. https://doi.org/10.1210/er.2012-1045

Grossmann, M., et al. (2024). Testosterone therapy in older men: Clinical implications of recent trials. European Journal of Endocrinology, 191(1), R22–R31. https://doi.org/10.1530/EJE-23-0456

Kaur, G., et al. (2024). Omega-3 fatty acids for cardiovascular event lowering. European Journal of Preventive Cardiology, 31(8), 1005–1014. https://doi.org/10.1093/eurjpc/zwaa123

Lerchbaum, E., et al. (2017). Vitamin D and testosterone in healthy men: A randomized controlled trial. Journal of Clinical Endocrinology & Metabolism, 102(11), 4292–4302. https://doi.org/10.1210/jc.2017-01338

Leproult, R., & Van Cauter, E. (2011). Sleep loss results in a decrease in testosterone levels in healthy young men. JAMA, 305(21), 2173–2174. https://doi.org/10.1001/jama.2011.710

Mazzocchi, C., et al. (2025). Protein intervention in sarcopenia: A systematic review. British Geriatrics Society. https://www.bgs.org.uk/protein-intervention-in-sarcopenia

Roberts, S. B., et al. (2022). Healthy eating for healthy aging. American Journal of Clinical Nutrition, 115(2), 325–334. https://doi.org/10.1093/ajcn/nqab389

Slavin, J. L. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417–1435. https://doi.org/10.3390/nu5041417

Sweeney, J. F., et al. (2023). Ultra-processed foods and testosterone levels in aging men. Nutrition Reviews, 81(5), 456–468. https://doi.org/10.1093/nutrit/nuac123

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