For many men, it's only around the age of 40 that the changes really start to make themselves felt. Energy wavers, the waistline expands, and the workout routines that once yielded clear results suddenly feel ineffective. But the fact is that, with the right strategy, you can actually become stronger and more energetic now than you ever were in your 20s.

What happens to the body after 40

In younger years, the body can handle late nights, irregular exercise, and less thought-out eating habits without major consequences. But with age, a number of biological changes occur:

• Testosterone levels gradually decrease after 30

• Muscle mass shrinks by 3–5% per decade if you don't actively counteract it

• Insulin sensitivity deteriorates, which promotes fat storage

• Inflammation levels in the body rise – which can affect both recovery and well-being

It's not "andropause" – it's signs that the body needs more support

Unlike women's hormonal transitions, men's hormonal changes occur slowly. This means you have time – and opportunity – to influence the process. Through diet, exercise, sleep, and stress management, you can create an environment where the body regains balance, energy, and strength.

Nature's support: Winter savory – a forgotten hero in the plant kingdom

One herb that deserves a natural place in every man's health routine after 40 is winter savory (Satureja montana). In addition to its intense flavor profile, this Mediterranean herb has proven to be a powerful plant medicine with several potential health benefits for men.

Winter savory contains three key substances with documented biological effects:

• Carvacrol: A phenolic compound with strong antibacterial and anti-inflammatory properties. It has also been shown to modulate neurotransmitters in the brain, which can contribute to improved mood and mental energy.

• Rosmarinic acid: An antioxidant that protects cells against oxidative stress and has anti-inflammatory effects. Rosmarinic acid has also been shown to reduce anxiety-related behaviors and strengthen the immune system.

• Saponins: Plant compounds that can support cholesterol balance, positively influence immune function, and – according to some studies – contribute to increased testosterone production.

Increases testosterone and protects the testes

A study published in Andrologia (2020) showed that extracts from Satureja montana could increase testosterone levels in male rats exposed to oxidative stress, while also protecting testicular tissue from damage. The herb improved sperm quality, increased the amount of testosterone in the blood, and reduced lipid peroxidation in the testes – indicating strong antioxidant protection.
Source: Ristić et al., Andrologia, 2020. DOI: 10.1111/and.13610

Another study published in Biomedicine & Pharmacotherapy (2017) showed similar results, where Satureja extract supplementation improved testosterone levels, sperm quality, and reduced oxidative stress in experimental animals.
Source: Hajdari et al., Biomed Pharmacother, 2017. DOI: 10.1016/j.biopha.2017.04.038

How you can use winter savory

• As tea – steep 1–2 teaspoons of dried winter savory in hot water for 5–7 minutes.

• As a spice – perfect for meat, root vegetables, or in marinades.

• As an extract or tincture – for more concentrated effect.

Including winter savory in your daily routine is a simple but powerful way to both support hormonal health and protect the body against oxidative stress – especially important after 40, when the body is less tolerant of strain.
Winter savory is available in high concentration in our Endurance & Lust tincture

Five cornerstones for better fitness after 40

1. Metabolic flexibility – the foundation of fat burning

The body must be able to efficiently switch between carbohydrates and fat as fuel. By controlling insulin levels with fasting and a low-glycemic diet, you create the conditions for fat burning and stable energy.

2. Diet that supports male hormone balance

The fat composition in food affects testosterone production. Avoid refined oils and focus on whole food sources such as eggs, nuts, grass-fed butter, and wild game. And don't forget the herbs – especially winter savory.

3. Exercise for the mature body

Shorter but more intense strength training sessions, 2–4 times a week, yield better results than long, drawn-out sessions. Prioritize large muscle groups and exercises that activate the entire body.

4. Recovery as a building block

7–8 hours of quality sleep per night is one of the most effective ways to increase testosterone. Poor sleep can lower levels by 10–15% – in just a few days.

5. Stress reduction and alcohol in balance

Chronic stress and frequent alcohol consumption are two of the biggest culprits for hormonal health. Minimize stress through nature visits, breathing exercises, and good planning. Limit alcohol to a minimum.

Three practical steps to get started

1. Remove the biggest obstacles: Ultra-processed foods, alcohol, and sugar sabotage your results. Start by having two alcohol-free days per week and replace snacks with whole foods.

2. Time-restricted eating: Eating within a 10-hour window per day helps lower insulin, improve fat burning, and restore hormonal balance.

3. Build conscious recovery: In addition to sleep, use breathing exercises, light yoga, or walks to help the nervous system recover and keep cortisol in check.

Being in shape after 40 is not about going back to what you did in your 20s – it's about understanding what your body needs now and giving it that. With the right nutrition, including powerful herbs like winter savory, the right movement, and recovery, the mature body can not only regain its form – but surpass it.