The seven microhabits that Dr. Beatriz Crespo proposes to overcome andropause (and in just two minutes)

Andropause, testosterone deficiency syndrome, and loss of male energy: these three symptoms concern men over 45 , and today they gain an unexpected ally in the microhabits proposed by Dr. Beatriz Crespo . The progressive decline in testosterone, which usually begins around age 50, translates into fatigue, difficulty concentrating, or a less pronounced sexual desire . Although the process is natural, the lack of information and the myths surrounding it make many experience it with anxiety.

Hormonal transition doesn't mean giving up an active lifestyle or becoming an elite athlete. Science has shown that small, consistent actions help adjust the body and improve mood. Compared to approaches that require hours at the gym or restrictive diets, the idea of ​​intervening with actions that barely take two minutes a day is emerging as a realistic and sustainable alternative.

Accepting this stage as a readjustment, not a decline, allows you to discover new ways to boost your vitality. Balance is achieved by combining brief physical activity, conscious stress management, and sensory stimulation that reactivate hormone production. Here's Crespo's proposal, which offers a budget-friendly plan for those who want results without changing their routine.

The seven microhabits that restore energy

Crespo , an expert in performance medicine and applied neuroscience, has just presented Healthy Microhabits , a practical manual that translates scientific evidence into minimal, measurable actions. Her approach is based on a clear premise: if a habit lasts less than two minutes and is integrated into any schedule, adherence is no longer the issue.

The doctor, who has worked with elite athletes and patients with chronic conditions, now adapts this knowledge to men facing andropause. Her book addresses the most common myths ("testosterone only drops if there's illness," "desire disappears forever," "taking care of yourself requires free time") and demonstrates that the male body retains an extraordinary capacity for resetting . These are the seven microhabits Crespo proposes:

1. Conscious nasal breathing upon waking or before sleeping: reduces cortisol and improves mental focus.
2. Cold water on wrists or face for 30 seconds: Resets the nervous system and relieves hot flashes.
3. Homemade Micro HIIT (30 squats, 20 push-ups, 30 seconds of plank, two rounds): Boosts free testosterone and insulin sensitivity.
4. Kegels for men : strengthen the pelvic floor, improve prostate function and sexual response.
5. Sunbathing for two minutes a day with bare forearms: optimizes vitamin D synthesis and stabilizes mood.
6. Pleasurable touch and conscious showering : promotes the body-mind connection and restores the perception of physical pleasure.
7. The pause-before-reaction ritual : taking a deep breath and asking the question, "Does this add to or subtract from my experience?" prevents conflict and emotional exhaustion.

Adopting these practices isn't intended to create superheroes, but rather to give men back a sense of control over their health . By integrating evidence-based microhabits, the andropause stage becomes an opportunity to cultivate a more lucid, free, and powerful version of themselves.