Food, Fitness, and Focus: Building a Manopause-Friendly Lifestyle

Dr A McIlwraith

Manopause is more than a hormonal shift — it’s a call to action.

As testosterone begins to decline in midlife, many men experience changes in energy, strength, mood, and motivation. The good news? You have more control than you think. The right mix of food, fitness, and focus can help you reclaim balance, boost vitality, and navigate this stage with confidence.

Here’s how to build a lifestyle that supports you through manopause.

🍽️ FOOD: Fueling Hormonal Health

1. Eat More Healthy Fats

Testosterone is made from cholesterol. That means fats — the right kinds — are your friend.

• Avocados

• Nuts & seeds

• Olive oil

• Oily fish (like salmon and sardines)

2. Prioritise Protein

Protein helps maintain muscle mass and supports recovery.

• Aim for 1.2g – 1.6g of protein per kg of bodyweight

• Include lean meats, legumes, and eggs in every meal

3. Ditch the Sugar (Most of the Time)

Excess sugar contributes to inflammation, weight gain, and energy crashes.

• Replace sugary snacks with fruits, nuts, or dark chocolate

4. Drink More Water

Even mild dehydration affects focus and energy levels.

• Start your day with a large glass of water

• Aim for 2–3 litres per day

🏋️ FITNESS: Move With Purpose

1. Strength Training Is Non-Negotiable

Muscle mass naturally declines with age — and strength training helps fight that.

• Lift weights 2–3 times per week

• Focus on compound movements: squats, deadlifts, push-ups, rows

2. Add Some Cardio (But Don’t Overdo It)

Cardio supports heart health, mental clarity, and fat metabolism.

• Try brisk walking, cycling, swimming, or rowing

• Mix steady-state cardio with short bursts of high intensity (HIIT)

3. Stay Flexible & Mobile

Mobility keeps you pain-free, agile, and injury-resistant.

• Stretch daily

• Try yoga or simple bodyweight flows

🔮 FOCUS: Master Your Mindset

1. Prioritise Rest & Recovery

Sleep isn’t optional — it’s foundational.

• Create a wind-down routine

• Avoid screens and caffeine late at night

• Aim for 7–9 hours per night

2. Manage Stress Proactively

Chronic stress raises cortisol, which suppresses testosterone.

• Practice breathing techniques, meditation, or journaling

• Make time for hobbies and connection

3. Stay Socially Engaged

Isolation can sneak up in midlife.

• Make time for mates, mentors, or men’s groups

• Talk about what you’re going through

4. Set Micro-Goals

Small wins build momentum.

• Focus on progress, not perfection

• Celebrate consistency

💪 Build, Don’t Battle

Manopause isn’t something to fight — it’s something to work with. Your body is changing, but that doesn’t mean you have to lose control.

Through intentional food choices, smart training, and a focused mind, you can not only manage manopause — you can thrive through it.

Want to learn more?

Check out the Manopause Workshop, download our free symptoms checklist, or book a 1:1 coaching session today.