By Holly Lucille, ND, RN

Hey fellas!  Have you started to notice some not-so-welcomed changes? The hint of love handles around the mid-section, a loss of muscle tone, or maybe creeping blood sugar, blood pressure, and cholesterol levels? You may even experience hot flashes or see occasional hiccups in your performance in the bedroom. If this sounds familiar, welcome to manopause!

Marked by falling testosterone levels, manopause (also known as andropause) typically hits men in mid-life. Since testosterone is essential for good health, as well as all those manly qualities that make life invigorating, low levels can trigger a constellation of these unwelcomed changes.

If you’re a 50-something guy and want to keep this in check, you may want to consider taking action. Adopting a healthy diet based on real food (think lean, clean protein, healthy fats, and lots of low glycemic vegetables) supports healthy hormone levels, helps keep your weight in check, and improves your overall health. If you drink, do so moderately since alcohol consumption has been shown to lower testosterone levels. It’s also important to get enough zzzz’s since men produce most of their daily testosterone while they sleep. Finally, break a sweat. Exercise naturally increases testosterone levels; in fact, clinical trials show that weightlifting, in particular, boosts the body’s natural testosterone production and as a bonus, exercise effectively lowers stress levels and improves mood.

Nutritional supplements can also help enhance your T naturally. One popular herb shown to boost testosterone levels is fenugreek. A new 12-week study of 50 volunteers that appeared in the International Journal of Medical Sciences found that a daily dose of 500 mg of fenugreek improved testosterone levels up to 46 percent in 90 percent of the participants. An earlier study reported that fenugreek raised both free (bioavailable) and total testosterone among a group of weightlifters. Plus, the herb increased strength and fat loss.

Tribulus terrestris is another herb long used to naturally raise testosterone levels. One 90-day double-blind study in men with erectile dysfunction found that taking tribulus improved performance and increased testosterone levels by 16 percent. Tribulus may work by raising blood levels of luteinizing hormone (LH). LH is produced by the pituitary gland and “turns on” natural testosterone production in humans.

If you’re in the midst of manopause, these herbs and lifestyle tweaks can help you look, feel, and perform like your younger self. And who wouldn’t want to recapture that?


Maheshwari A, Verma N, Swaroop A, et al. Efficacy of FurosapTM, a novel trigonella foenum-graecum seed extract, in enhancing testosterone level and improving sperm profile in male volunteers. Int J Med Sci. 2017;14(1):58-66.

Roaiah MF, El Khayat YI, GamalEL Din SF, et al. Pilot study on the effect of botanical medicine (Tribulus terrestris) on serum testosterone level and erectile function in aging males with particle androgen deficiency (PADAM). J Sex Marital Ther. 2016;42(4):297-301.

Wilborn C, Taylor L, Poole C, et al. Effects of a purported aromatase and 5-reductase inhibitor on hormone profiles in college-age men. Int J Sport Nutr Exerc Metab. 2010;20(6):457-65.

Holly Lucille, ND, RN
, is a passionate practicing N.D. and nationally acclaimed TV and radio host. She is also an educator, author and lecturer at various health institutions. Dr. Lucille is the past president of the California Naturopathic Doctors Association and was a recipient of SCNM Legacy Award and Daphne Blayden Award from the Southwest College of Naturopathic Medicine.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.