Couple Pause: Navigating Hormonal Changes in Relationships During Midlife

What Is Couple Pause?

As men and women enter midlife, they often experience parallel hormonal shifts. 

Women go through menopause, while men face andropause. These changes affect energy, mood, libido, sleep, and emotional well-being.

Couple Pause is a term used to describe this shared hormonal transition, when both partners may be experiencing physical and emotional symptoms simultaneously. Left unaddressed, these changes can affect communication, intimacy, and relationship harmony.

But with awareness, support, and a willingness to adapt, couples can not only manage this period, they can emerge stronger.

Understanding Hormonal Changes in Midlife

Menopause in Women

Menopause typically occurs between the ages of 45–55, but hormonal changes can begin much earlier, often as early as 35. in a phase known as perimenopause.

During this time, oestrogen and progesterone levels begin to fluctuate, leading to symptoms such as:

• Hot flashes and night sweats

• Mood swings and irritability

• Vaginal dryness

• Sleep disturbances

• Decreased libido

• Weight gain and fatigue

Andropause in Men

Testosterone levels in men peak around age 19 and begin a slow decline as early as their 20s.

While andropause symptoms often become noticeable after age 40, when free, bioavailable testosterone drops significantly.

1 in 4 men under 40 and 1 in 5 under 30 now experience symptoms due to environmental toxins, stress, and lifestyle factors. These symptoms include:

• Lower sex drive

• Decreased muscle mass

• Fatigue and brain fog

• Mood changes (irritability, depression)

• Poor sleep

• Increased belly fat

How Couple Pause Can Affect Relationships

Hormonal imbalances can affect how partners communicate, connect, and interpret one another’s behavior. For many, this phase can bring:

1. Communication Breakdowns

Mood swings can make expressing needs or emotions difficult.

• Irritability or fatigue may lead to withdrawal or conflict.
• Partners may misunderstand each other’s reactions.

🧠 Solution: Prioritise active listening, use “I” statements, and discuss symptoms without blame.

2. Changes in Intimacy and Libido

• Vaginal dryness or low testosterone can reduce physical intimacy.
• Emotional distance from stress or fatigue can erode connection.

🛠 Solution: Explore new forms of closeness - touch, affection, non-sexual intimacy and seek help when needed.

3. Emotional Disconnect

• Partners may feel isolated if changes are not openly discussed.
• Guilt or shame about symptoms can lead to withdrawal.

🧠 Solution: Normalise the experience, validate each other’s feelings, and consider professional support.

Identifying Symptoms of Hormonal Disruption

In Women:

• Hot flashes, night sweats

• Anxiety, mood swings

• Vaginal dryness

• Decreased libido

• Weight gain and sleep issues

In Men:

• Fatigue and low motivation

• Mood changes

• Loss of strength or muscle

• Sexual dysfunction

• Increased abdominal fat

🔍 Tip: Track symptoms together. Awareness is the first step to managing Couple Pause as a team.

Strategies to Navigate Couple Pause Together

1. Open Communication Is Key

Create safe, judgment-free spaces to share feelings, symptoms, and frustrations. Don't assume your partner knows how you feel. Speak up and ask questions with empathy.

2. Make Lifestyle Adjustments

Support each other in maintaining:

• A balanced diet rich in hormonal support (zinc, magnesium, B vitamins)
• Regular physical activity (strength training, walking, yoga)
• Healthy sleep hygiene

🧪 Consider supplements like DNA Hormonal Health’s Silverback, Grey Fox, White Wolf, or MenoPlay, designed for natural hormonal balance.

3. Seek Professional Help

• Couples therapy: For improving communication and emotional connection
• Sex therapy: For navigating intimacy issues
• Medical guidance: For hormone testing, HRT, or natural alternatives

4. Rebuild Emotional and Physical Intimacy

• Try new activities together
• Schedule intentional “non-sexual intimacy” nights
• Reconnect through hobbies, dates, or shared wellness routines

How Long Does Couple Pause Last?

• Menopause: Symptoms typically last 4–10 years, depending on the individual.

• Andropause: Testosterone decline may stretch over 10–20 years, with symptoms fluctuating.

Everyone’s experience is unique. What matters most is not “how long” but how intentionally you respond to the changes.

Final Thoughts: Embracing Couple Pause With Empathy and Support

Couple Pause doesn’t have to mean emotional distance or romantic disconnection. Instead, it can be a transformational opportunity.

A time to grow closer, deepen empathy, and reimagine your relationship.

With the right mindset, lifestyle support, and open-hearted communication, couples can move through midlife not just surviving, but thriving.

Why not check out DNA's Co-Founders piece in "The Sun" newspaper about Couple Pause by clicking here.

Explore Natural Support for Midlife Hormonal Health

Age-specific supplements for men and women:

• Silverback – Testosterone + Andropause Support for Men 40–54

• Grey Fox – Longevity & Prostate Support for Men 55+

• White Wolf – High-Strength Testosterone for Active Men 25–55

• MenoPlay – Libido & Mood Support for Women 35–55

Not sure? Why not take our "Find Your Formula" Quiz?