As a doctor, I’m often asked by my male patients how they can improve their energy levels and achieve more. Although many factors contribute to helping men optimize performance, testosterone is one of the most important.
Testosterone is a hormone that plays a key role in many aspects of a man’s health, including energy production, muscle growth, and sexual function. When testosterone levels are low, men may experience symptoms such as fatigue, weight gain, and erectile dysfunction. Fortunately for many men, testosterone levels can be significantly improved.
Evidence-Based Lifestyle Treatments for Male Energy Levels
There are a number of ways to increase testosterone levels through a combination of relatively simple interventions. Here are some evidence-based tips that can help:
- Exercise regularly. Exercise is one of the best ways to improve your overall health and well-being, and it can also help boost testosterone levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. 
- Eat a healthy diet. A healthy diet is essential for maintaining optimal energy levels and overall health. Make sure to include plenty of fruits, vegetables, and whole grains in your diet. 
- Get enough sleep. Sleep is essential for both physical and mental health. Aim for 7-8 hours of sleep per night. [3, 4]
- Manage stress. Stress can have a negative impact on your health, including your testosterone levels. Find healthy ways to manage stress, such as exercise, yoga, or mindfulness practices like meditation. [5, 6]
- Get regular medical checkups. If you’re concerned about your testosterone levels, talk to your doctor. They can order a blood test to check your testosterone levels and rule out any underlying medical conditions.
- Consider supplementation. There are a number of supplements that can help boost testosterone levels, such as D-aspartic acid, zinc, and magnesium. However, it’s important to talk to your doctor before taking any supplements since they can interact with certain medications or may not be the right strategy for you. [7-10]
- Consider testosterone replacement therapy. If you have low testosterone levels and are experiencing symptoms, your doctor may recommend testosterone therapy. Testosterone therapy can help improve your energy levels, sexual function, and overall well-being. [11, 12]
If you’re looking for more personalized solutions to improve your energy levels and achieve more, I encourage you to schedule a free consultation with me today.
I can help you assess your testosterone levels, create a customized testing/treatment plan for you, and identify any lifestyle changes that may be necessary to improve your health. Together, we can create a plan that includes the right foods, exercises, supplements, and even medications that may be just what you need to feel more like yourself.
Schedule your consultation today and let’s start feeling better!
- Kraemer, W. J., Ratamess, N. A., Hymer, W. C., Nindl, B. C., & Fragala, M. S. (2020). Growth Hormone(s), Testosterone, Insulin-Like Growth Factors, and Cortisol: Roles and Integration for Cellular Development and Growth With Exercise. Frontiers in endocrinology, 11, 33. https://doi.org/10.3389/fendo.2020.00033
- La, J., Roberts, N. H., & Yafi, F. A. (2018). Diet and Men’s Sexual Health. Sexual medicine reviews, 6(1), 54–68. https://doi.org/10.1016/j.sxmr.2017.07.004
- Liu, P. Y., & Reddy, R. T. (2022). Sleep, testosterone and cortisol balance, and ageing men. Reviews in endocrine & metabolic disorders, 23(6), 1323–1339. https://doi.org/10.1007/s11154-022-09755-4
- Wittert G. (2014). The relationship between sleep disorders and testosterone. Current opinion in endocrinology, diabetes, and obesity, 21(3), 239–243. https://doi.org/10.1097/MED.0000000000000069
- Bedgood, D., Boggiano, M. M., & Turan, B. (2014). Testosterone and social evaluative stress: the moderating role of basal cortisol. Psychoneuroendocrinology, 47, 107–115. https://doi.org/10.1016/j.psyneuen.2014.05.007
- Kutlikova, H. H., Durdiaková, J. B., Wagner, B., Vlček, M., Eisenegger, C., Lamm, C., & Riečanský, I. (2020). The effects of testosterone on the physiological response to social and somatic stressors. Psychoneuroendocrinology, 117, 104693. https://doi.org/10.1016/j.psyneuen.2020.104693
- Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186. https://doi.org/10.1097/MD.0000000000017186
- Roshanzamir F, Safavi SM. The putative effects of D-Aspartic acid on blood testosterone levels: A systematic review. Int J Reprod Biomed. 2017;15(1):1-10.
- Maggio M, De Vita F, Lauretani F, et al. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. Int J Endocrinol. 2014;2014:525249. doi:10.1155/2014/525249
- Te, L., Liu, J., Ma, J., & Wang, S. (2023). Correlation between serum zinc and testosterone: A systematic review. Journal of trace elements in medicine and biology : organ of the Society for Minerals and Trace Elements (GMS), 76, 127124. https://doi.org/10.1016/j.jtemb.2022.127124
- Storer, T. W., Basaria, S., Traustadottir, T., Harman, S. M., Pencina, K., Li, Z., Travison, T. G., Miciek, R., Tsitouras, P., Hally, K., Huang, G., & Bhasin, S. (2017). Effects of Testosterone Supplementation for 3 Years on Muscle Performance and Physical Function in Older Men. The Journal of clinical endocrinology and metabolism, 102(2), 583–593. https://doi.org/10.1210/jc.2016-2771
- Barbonetti, A., D’Andrea, S., & Francavilla, S. (2020). Testosterone replacement therapy. Andrology, 8(6), 1551–1566. https://doi.org/10.1111/andr.12774