The simple lifestyle changes help midlife men that they have better sex than in the twenty and avoid etc … and you don’t need blue pills or TRT

When you reach Midlife, it may suddenly seem like all the things you have kept fit and good in your younger years fit no longer cut it.

Well, you don’t imagine it.

“People have specific physiological and psychological needs in Midlife,” psychologist James Davis tells Daily Mail Australia.

James is a mentor, podcast -guest and author of ‘The Midlife Male Handbook’.

“Midlife is not a curse, it is an opportunity to define goals again and to live with goal,” he says.

Especially when it comes to men, some lifestyle changes are crucial for maintaining a healthy mind, body and sex life.

‘We often think that younger men have the best sex life, but it doesn’t have to be the case. By focusing on details, we can help men prevent burn -out, achieve top performance – and have incredible sex in their midlife years. As midlifers we are constantly told that we must have it all, but most of us not! ‘

James is a multi-award-winning coach with more than a decade experience to help people lead their best life after 40. He started his career in the fast world of the media, senior roles at MTV and News International, before moving to Ibiza to put a retrites business and hormon health.

After he had undergone a divorce in his forty and experienced his own Midlifon account, he shifted the focus. Based on his background in psychology and personal transformation, he is now passionate about helping men by navigating the challenges of the Midlife and making opportunities for growth, vitality and trust.

“As we get older, our hormones change,” he says.

‘In men, testosterone, the hormone that is responsible for muscle mass, energy, trust and libido – starts to gradually decrease, often from the mid -1930s. This decline, combined with increased stress and lifestyle pressure, can lead to symptoms such as low energy, brain fog, poor sleep, reduced sexual drive and even mild depression.

‘At the same time, estrogen levels can rise slightly in men, which can further influence mood and body composition. The result? Men often feel a shadow of their former self without fully understanding why. ‘

To be strong men and to have the best sex of their lives in the midlife, it is important to work with hormones instead of against. That means supporting natural testosterone production through strength training, high -quality sleep, reducing alcohol and processed sugars, effective managing stress and ensuring sufficient intake of micronutrients, in particular zinc, magnesium and vitamin D.

“For some, testosterone replacement therapy (TRT) might be worth exploring with medical support, but lifestyle is always the basis,” James adds.

‘Strength training in particular is a powerful tool, not only for muscles, but for stimulating testosterone, mood and trust.

“We know that the physical strength and sexual health of men are deeply linked to hormonal health, strength training, stress and lifestyle choices – and Midlife is a time when hormones and psychological pressure can influence libido.”

‘Strength training in particular is a powerful tool, not only for muscles, but for stimulating testosterone, mood and trust,’ James adds

James says that men in forty and fifty can have better sex than in the twenties if they prioritize certain aspects of their health

James highlights studies that show that men in the Midlife who regularly train and are fit have a much lower incidence of erectile dysfunction than sedentary men.

“So in midlife there are many potential lifestyle adjustments that men can make to stay strong and have great sex with the midlife,” he says, adding that understanding the health of hormone is crucial.

“Testosterone in men falls by one to three percent, a year after a peak in the early 1920s, which means that by the time a man is in fifties, testosterone levels can be 30 to 50 percent lower than in the twenties, so lifestyle strategies to stimulate testosterone, can help.”

These include:

• Prioritization of resistance training (especially composite lifts such as squats, deadlifts and bench press)

• Reduction of sugar and alcohol intake, both of which are linked to reduced testosterone

• get quality sleep a night seven to nine hours, because testosterone is produced during deep sleep

• Stress management such as cortisol (the stress hormone) immediately suppresses testosterone

• Ensuring sufficient vitamin D, zinc and magnesium – all vital to hormone production

Strength training is the key

“Science says that we have to touch each muscle group twice a week with at least a rest of 48 hours before we hit again, so the ideal amount is three to four sessions per week, aimed at split training in the entire body or upper/lower body and the recording of composite lifts such as the squat and bench press multiple muscles, says.

“For men, regular strength training helps to maintain muscles, boost testosterone and cardiovascular fitness with libido and erectile function.”

Men can also look at their diet.

‘Sugar, alcohol and processed foods are linked to low libido, poor energy and inflammation. Some of the most common downfall I see are “eating rewards” at the end of a long, stressful day, usual snacking or the use of alcohol to relax. ‘

Instead, men can make simple but powerful swaps:

• Swap High-Sugar snacks for protein-rich options such as Greek yogurt or nuts

• Replace processed carbohydrates (such as white bread or pastries) with full grains such as oats, quinoa or brown rice

• Reduce alcohol intake, even back to a few nights a week can have a noticeable impact on energy, sleep and libido

• Focus on colorful vegetables, lean proteins and healthy fats to support hormone production and keep inflammation low

“Make sure your protein intake is high, because this helps to build new muscles and feel fuller for longer,” James adds.

Strive for around 1.6-2.2 grams of protein per kilogram of body weight, depending on the training intensity.

Mental health

“Stress, performance anxiety and relationship make an effort to feed with sex drive and achievements,” says James.

“Chronic stress increases the cortisol levels, which suppresses testosterone and men flat, disconnected and make it feel more anxious, it will be a vicious circle.”

Building mental resilience and emotional regulation can help. Practices such as breathing, journalization and cognitive behavioral techniques are effective for managing performance anxiety and negative self-talk.

Equally important is prioritizing downtime, connection and asking for support when needed, whether through a coach, therapist or a trusted friend.

Of course men are not machines; Connection and intimacy are also important to help men reach incredible midlife sex lives.

Open communication and emotional safety are of vital importance for satisfying sex lenses in midlife relationships.

‘Too often pairs float off in routine or they avoid difficult conversations about sex. But when men are seen, respected and emotionally connected, their self -confidence and desire rise naturally. The best sex of your life often does not come from spontaneity, but of deliberate connection, trust and presence. ‘

Take Robert, a 52-year-old customer who came to James and felt disconcerted from his 20-year-old wife.

“He thought the problem was pure physical,” James explains.

‘But it turned out that they had not had a good conversation about sex or emotional needs in years. It is important to remember that it is rarely about sex, it is more to do with intimacy and connection. ‘

With guidance, Robert and his wife started to set aside every week to talk openly – not just about sex, but about how they felt and what they needed emotionally.

“As soon as they had restored that connection, the spark returned in a way that none of them expected,” says James.

“They started experimenting again, laughing more, and both reported that they felt more confident, sexy and deeply connected, both physically and emotionally connected.”

The Midlife Male Handbook is now in all good bookstores

Read more about James here And here.