🧠 Male Menopause: Myth, Reality, and the Role of Plant-Based Living

We talk a lot about hormones at All About Greens—how food can support mood, sleep, energy, and even confidence. But there's one topic that’s starting to get more attention (and rightly so), and that’s the so-called "male menopause."

So, is it real? What’s actually happening in the body? And can the food on your plate make a difference? Let’s break it down.

🤔 What Is the “Male Menopause”?

Unlike the female menopause—which involves a sudden drop in oestrogen and a clear transition—men experience a more gradual decline in testosterone, the primary male sex hormone. This is often referred to as andropause or late-onset hypogonadism, and it's real, diagnosable, and increasingly recognised by the medical community.

Testosterone levels in men typically begin to drop by about 1% per year after the age of 30. For some, this change is subtle. For others, it can trigger noticeable symptoms that affect day-to-day life.

🔍 Symptoms to Look Out For

• Low energy and persistent fatigue
• Mood swings, irritability, or even depression
• Reduced libido or sexual performance issues
• Loss of muscle mass and increased belly fat
• Poor sleep or night sweats
• Difficulty concentrating, brain fog

According to the NHS, these changes aren’t inevitable—and should be taken seriously if they’re affecting your quality of life.

🩺 What Causes It?

Testosterone decline is part of ageing, yes, but it can be accelerated by lifestyle and health conditions such as:

• Obesity
• Chronic stress
• Alcohol overuse
• Poor diet
• Lack of exercise
• Certain medications

That’s why it’s essential to look at the bigger picture—this isn’t just about hormones, it’s about whole-body health.

🧪 Getting a Diagnosis

If you’re experiencing symptoms, speak to your GP. Diagnosis usually involves:

• A detailed health assessment
• A blood test to measure free and total testosterone
• Investigating other possible causes (e.g. thyroid, sleep apnoea, diabetes)

While the term “male menopause” is sometimes criticised for being misleading, the reality is that low testosterone is real and manageable—with the right support.

⚙️ Treatment & Lifestyle Support

Some men may be prescribed Testosterone Replacement Therapy (TRT), especially if levels are clinically low and symptoms are severe. But TRT isn’t suitable for everyone, and often, a more holistic approach yields longer-lasting results.

• Diet
• Exercise
• Stress reduction
• Alcohol moderation
• Sleep optimisation

🌱 How a Plant-Based Diet Supports Testosterone & Hormonal Health

While testosterone decline is natural, it doesn't have to be extreme or debilitating. A well-planned plant-based diet can help stabilise and support healthy testosterone production.

✅ 1. Anti-inflammatory & Heart-Healthy

Plant-based diets are rich in antioxidants, fibre, and healthy fats—supporting blood flow, heart function and reducing inflammation, all of which are key for hormonal balance.

✅ 2. Weight Management

Excess body fat is linked to lower testosterone. A plant-based diet helps maintain a healthy weight without restrictive eating.

✅ 3. Gut Health

A diverse, fibre-rich diet supports gut bacteria—your microbiome plays a major role in regulating hormones like testosterone and cortisol.

🥦 Top 5 Plant-Based Foods to Boost Testosterone Naturally

1. Pumpkin Seeds – Packed with zinc, which is essential for testosterone production.
2. Cruciferous Veg (e.g. broccoli, kale) – Help balance hormones by reducing excess oestrogen.
3. Oats – Rich in B vitamins and compounds that support luteinising hormone (LH).
4. Avocados – High in monounsaturated fats and B6, both linked to testosterone levels.
5. Tofu & Tempeh – Great protein source; soy in moderation supports hormonal health.

Bonus tip: Cut back on processed food, added sugar, and alcohol—all of which can lower testosterone and increase inflammation.

🏢 Men’s Hormone Health in the Workplace

Some UK employers—including NHS trusts and police forces—are beginning to recognise andropause in workplace wellbeing policies. It’s a small but important step towards normalising men’s hormonal health and supporting midlife wellness more broadly.

🧑‍🍳 We Teach This in the Kitchen

In our cooking course we talk about hormones, energy, mood, and digestion—but most importantly, we show you how to cook meals that support all of it.

• Real-world kitchen skills
• Nutrition education, simplified
• Meals that taste amazing and make you feel even better

Because food isn’t just fuel—it’s information for your body. And eating well shouldn’t be complicated or joyless.

✅ Final Thoughts

While “male menopause” might not be the perfect term, the symptoms of low testosterone are real—and treatable. Lifestyle, diet, and support can make a huge difference.