Almost 1 in 2 men are testosterone deficient. Nothing is more the essence of man than testosterone; but in today’s world, discussions about testosterone and masculinity are often fraught with controversy, making it difficult to discern the truth. Yet, despite the sensitivities surrounding the topic, it’s undeniable that masculinity is under siege on multiple fronts—physical, spiritual, emotional, and political.

Essentially, this is a guide for any man who has met with that slow drift downhill as your edge becomes blunted, just like it did to me. It didn’t happen overnight. It was a slow creep over the past two or three years that you thought meant you were just ‘tired’, as we all get. I’ve got a 9 to 5, a wife, 5 kids, ranging in ages from 3 to 26, bills to pay and stress by the buckets. But you’ve got to keep going, wait for it to get better and act like nothings wrong in the meantime. It aint easy. That’s why the suicide rate amongst men is so high. That was me too. My late 30’s saw me battling depression, contemplating suicide, and generally feeling like life wasn’t worth it. Unfortunately, this is a common struggle amongst men, and it wreaks havoc on lives. As a family man, I was compelled to confront my inner demons to prevent issues for my children. A lot of people don’t get a second chance. Thus began my journey of self-discovery, seeking to understand the root causes of my despair and how to overcome them. Thankfully, I emerged from this dark period with newfound insights and resilience, which I aim to share with others through The MANual—a guide born out of my personal triumph over both mental and physical health challenges.

The personal challenges presented by the physical and mental issues I encountered include:

• No matter what effort I put into workouts, I was gaining fat and losing muscle
• Assuming I was even bothered to workout! Motivation went through the floor
• Even though I was interested in sex still, I noticed a decline in my appetite
• Depression
• Suicidal thoughts
• No more career drive
• Total lack of identity due to the ‘old me’ being no more (I hit 40)
• Fatigue
• Decreased bone density (I broke my ankle in this period, my first ever break)

Some of the other symptoms to watch for can include:

• Lack of focus
• Man boobs
• Abdominal fat
• Erection problems
• Decreased athletic performance
• Hair loss
• Mood changes
• Poor memory

So with my symptoms in mind, I began looking for answers & found them when I discovered the ‘andropause’; a term that was totally new to me. So what is it? Andropause, also known as male menopause or androgen decline in the aging male (ADAM), refers to a gradual decline in testosterone levels and other hormonal changes that typically occur in men as they age, usually beginning in their late 40s to early 50s. This condition is analogous to menopause in women, though the changes in men are generally more gradual and less abrupt. Andropause is primarily caused by a decline in testosterone production, which is a natural part of aging. Other contributing factors may include:

• Hormonal changes: Besides testosterone, other hormones like dehydroepiandrosterone (DHEA) and growth hormone also decline with age.
• Health conditions: Chronic illnesses such as diabetes, cardiovascular diseases, and obesity can exacerbate symptoms.
• Lifestyle factors: Poor diet, lack of exercise, excessive alcohol consumption, and smoking can negatively affect hormone levels.

Treatment options for andropause focus on alleviating symptoms and improving quality of life:

• Testosterone replacement therapy (TRT): Administered through injections, patches, gels, or tablets to restore normal testosterone levels.
• Lifestyle modifications: Regular exercise, a healthy diet, adequate sleep, and stress management.
• Medications: Addressing specific symptoms such as antidepressants for mood swings or phosphodiesterase inhibitors for erectile dysfunction.
• Psychological support: Counseling or therapy to manage emotional and psychological symptoms.

So considering I had a multitude of symptoms, I came to the conclusion that low testosterone was at least partly to blame. It was my first indication of what was later revealed to be a diagnosis of hypopituitarism. With that information and 20/20 hindsight, I was able to piece together the root causes, which were multiple and even began in childhood. This rabbit hole led to more and more research to prove that the wider issue looked to be a worldwide problem. That same research shows that between 2016 and 2020, testosterone deficiency has actually become prevalent among adult males:

From 1999 to 2016, testosterone levels have declined in adolescent and young adult men (AYA), according to results presented at the 2020 American Urological Association Virtual Experience¹.

Testosterone deficiency has a prevalence of 10%-40% among adult males, and 20% among AYA men aged 15-39 years

I mean that’s f*@!ed, right?! For multiple reasons, men are becoming less manly and it’s all because of dropping testosterone rates. Go down whatever rabbit holes you like to find why it is happening, but the science speaks to its existence. My point here is that we have to accept the current reality, and start changing it. Humanity’s existence literally depends on it!

The Turnaround

You gain profound insights about your body when it malfunctions, which is why when I fractured my ankle I truly grasped the delicate balance of our bipedal nature. Similarly, experiencing a mental health crisis brought into sharp focus the importance of elements like exercise, routine, diet, and self-reliance. Partly because these very things keep a man manly in that they all help regulate hormones. It is the absence of them from life that lends itself to a premature lull in testoterone levels, which then has the knock on effect of causing mental health issues:

Patients who suffer from hypogonadism and hypoandrogenism develop depressive symptoms related significantly to the testosterone level (Wainwright et al., 2011, Wu et al., 2010).

A spell of cognitive disarray blinded me to the pivotal yet often overlooked role of hormones in maintaining overall health. No engine runs well without good oil.

Contemplating suicidal thoughts too, is a grave matter not to be taken lightly. That’s a level of soul-searching that requires and demands resolute answers. In my youth, navigating through turbulent circumstances, both self-imposed and external, led me into a prolonged struggle with depression. Later in life, despite having a partner, children, and a stable home, it was finishing a significant project left me feeling adrift, my identity shaken, and depression creeping back in.

This was all compounded by physical symptoms that I hadn’t yet pieced together.

And compunded yet further to this, the ongoing struggle against societal norms that undermine masculinity persists. All men are now unfairly labelled as ‘toxic’ while facing pressures that diminish their strength, intellect, and autonomy. I echo the sentiment of people like Andrew Tate & Jordan Peterson in advocating for men’s right to resist these societal pressures and forge their own paths. After all, ‘Beaten paths are for beaten men’ and the increasing pressure society places upon men at this time makes the path that much harder to walk.

With responsibilities pressing upon me, the choice between surrendering to despair or forging ahead becomes inevitable. Now, drawing from my personal journey, I feel compelled to share the wisdom garnered, recognizing its relevance to others navigating similar trials.

Learn from my mistakes.

Maybe you could save a life.

Knowledge indeed wields power, but its potency only truly manifests when translated into action—a lesson underscored by my own journey of self-reclamation. I hope you find yourself, just like I did.

The trinity is something special. No less so than that of mind, body & soul. It is the essence of the human experience, meaning without it functioning optimally, life itself cannot be experienced optimally. Having grabbed hold of my decline into the pit and gathered myself for the ascent back to the top, the difference has been black & white:

• More energy
• More muscle
• Less fat
• Higher libido
• Better mood
• Motivated & driven
• Increased bone density
• Reduced anxiety
• Better sleep
• Increased mental acuity
• Improved joint mobility
• And I’m not done yet!

It’s time to break free from societal constraints and to reclaim our masculine identity. Whether you call it taking the red pill, joining the wolfpack, or simply asserting your autonomy, the message remains the same: refuse to be left behind, and resist the pressure to conform. The journey toward optimal masculine health begins with a single step and I invite you to take that step with me. It’s within your grasp, and together, we can navigate the path to empowerment and fulfilment.

‘But it ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward.
That’s how winning is done!’ – Rocky Balboa

In the immortal words of Rocky, victory isn’t solely determined by the strength of your blows but by your resilience in enduring them and pressing forward. Progress hinges not on comparing your journey to others but on aligning your strategies with your aspirations—a principle central to the ethos of these books. They offer insights, lessons learned, and practical advice accumulated over years of perseverance, aimed at empowering readers to navigate life’s challenges while nurturing the holistic well-being of mind, body & soul.

The MANual is everything I wish I had known BEFORE my descent into mental and physical decline. It has now become a guide that I have written to my younger self in order to get myself ‘right’ before the inevitable decline that aging places on us all. The good news is that you can be ‘hacked’ by medical intervention if it’s a physical condition, or supplementation and lifestyle changes if not. There’s an entire industry dedicated to this, which I have spent the last few years getting to know very well as I researched, experimented, implemented and iterated to bring myself back from the brink and be in the best condition of my life at 45.

The MANual series stands apart from conventional self-help books by eschewing quick fixes, hollow promises, and miracle cures. It refuses to offer a one-size-fits-all training regimen or dietary blueprint, urging readers to transcend blind adherence to preordained plans. Instead, these volumes serve as blueprints for self-empowerment, equipping readers with the knowledge to comprehend the underlying principles of fat loss, strength building and personal development.

My sole intention is to share the insights and strategies that propelled me from one point to another in my journey—a transition from modest beginnings to significant growth in every area of my life. Changing your life is a scientifically grounded endeavour accessible to anyone, even medical conditions that may pose challenges. In such cases, while the path may be steeper, it remains traversable, not insurmountable. This foundational knowledge will serve as a blueprint for long-term success. It worked for me and I guarantee it will work for you too. So, let’s embark on this journey by delving into the intricacies of biological processes, chemistry & mental fortitude—the building blocks of transformation.