Low testosterone may be a major factor for men experiencing a drop in energy, vitality, and overall well-being. Fatigue—especially the type that doesn’t improve with rest—often signals low testosterone, affecting millions of men in the U.S. Beyond fatigue, low testosterone can cause muscle loss, mood changes, and reduced libido. Here, we’ll explore practical ways men can reclaim energy and vitality when faced with low testosterone.
The Role of Testosterone in Men’s Health
Testosterone is a powerful hormone that impacts numerous bodily functions. From maintaining muscle strength to influencing mood and supporting a healthy libido, testosterone’s effects on the body and mind are profound. For men, normal testosterone levels range from 280 to 1,100 ng/dl, with levels below 300 ng/dl often considered low. While testosterone gradually declines with age—by about 1-2% per year after 40—many men experience sharper decreases that impact their daily lives. Addressing these changes can significantly improve the quality of life.
Five Tips to Boost Energy with Low Testosterone
While fatigue from low testosterone can be challenging, lifestyle adjustments may help restore energy levels. Here are five strategies to support men in feeling more energized:
1. Prioritize Quality Sleep
Sleep is essential for testosterone production, with most of a man’s testosterone being produced during rest. Skimping on sleep can drastically lower testosterone levels. Research from the University of Chicago found that men who slept fewer than five hours nightly saw a significant drop in testosterone, equivalent to aging 10-15 years. Men can improve sleep by limiting caffeine at least six hours before bed, disconnecting from screens an hour before sleep, and maintaining a regular bedtime.
2. Choose Nutrient-Dense Foods
A balanced diet of whole grains, lean proteins, fruits, and vegetables can help maintain energy. Avoiding heavily processed foods, excessive sugars, and high-calorie fast foods can prevent energy dips caused by rapid blood sugar spikes and crashes. Moderate alcohol intake is also crucial, as overconsumption can disrupt liver function and further reduce testosterone levels.
3. Stay Active
Regular exercise is a natural way to boost testosterone and increase energy. Physical activity releases endorphins and enhances overall stamina. Activities such as walking, jogging, weightlifting, or swimming can provide both mental and physical benefits. Finding enjoyable ways to stay active encourages consistency and helps men feel revitalized.
4. Rule Out Other Health Conditions
Other health issues or medications may compound fatigue. Conditions like sleep apnea, thyroid imbalances, or depression can exacerbate low energy. Certain medications, such as pain relievers or antidepressants, may also contribute to fatigue. Addressing these issues with a healthcare provider can help men feel more energized and improve their overall health.
5. Explore Low Testosterone Treatment Options
Discussing symptoms like fatigue with a healthcare provider is essential, as low testosterone is often treatable. Hormone replacement therapy can help restore testosterone to healthier levels, improving energy and quality of life. Though it’s not suitable for everyone, many men notice positive changes, including increased energy and motivation, after treatment. Like other conditions, managing testosterone levels can protect against long-term health issues like bone loss, diabetes, and heart disease.Low testosterone is a common issue that, when addressed, can significantly improve a man’s daily energy and overall well-being. By adopting these energy-boosting habits and working with a healthcare provider, men can regain their vitality and improve their quality of life.Dr. David Samadiis the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer Now What? A Practical Guide to Diagnosis, Treatment, and Recovery and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.
