After college, my energy level suddenly dropped. After living on 3-4 hours of sleep easily for years, I found myself exhausted after a full day of work. However, I found exercising helped me regain my energy. Little did I know I was simply increasing my testosterone levels.
Guys at every age can benefit from a natural increase in testosterone. Low testosterone is associated with fatigue, depression, and low sex drive, but you may be able to take some steps to bring your levels back into range. Here are six ways to naturally increase testosterone levels:
1. Get out in the sun
Vitamin D deficiency is linked to low testosterone production. A 12-month study demonstrates Vitamin D supplementation may increase testosterone, but this finding took place in the presence of weight loss which can independently increase testosterone. The Institute of Medicine recommends tripling Vitamin D intake to 600 IU daily, but one of the best ways to get Vitamin D is to spend at least 15 minutes in the sun each day.
2. Get some sleep
Sleep has also been shown to affect testosterone levels. Consistent sleep may also be important. Fragmented sleep causes “significant delays” in testosterone rise.
3. Eat carbs
A small study showed men had greater testosterone concentrations on higher carb meals than low carb, high protein diets. While more research is needed in this area, you’ve probably felt tired and sluggish on a low carb diet for an extended period.
4. Intermittent fasting
Another area in need of more research is intermittent fasting, however the numbers show fasting for short periods increases the pre-cursor to testosterone.
5. Address vitamin and mineral deficiencies
As mentioned earlier, Vitamin D supplementation is useful in increasing testosterone levels. ZMA (Zinc Magnesium and Vitamin B6) has long been popular among bodybuilders for better sleep and for increasing testosterone. Because of poor diet habits, many guys in the US are deficient across a multitude of vitamins and minerals. The right diet and supplementation may help with healthier bodies and testosterone production.
Testosterone levels increase after exercise, so take some time before or after going to work or class to get some time in at the gym. While testosterone levels are typically higher in the morning, training in the evening may give you a much-needed testosterone boost to finish off the day.