Do men get tired? Of course, they do.  Their jobs, financial and family responsibilities, deadlines, everyday stress, each play a role in feeling drained and worn out. But, could low testosterone be the real culprit? Low testosterone is a major hormonal upheaval for men, especially after age 40 when a natural decline in this male hormone accelerates. Suddenly, men who once had all-day energy find themselves resorting to an afternoon nap when possible. Unfortunately, chronic fatigue, or tiredness that doesn’t improve much from a midday power nap is a trademark symptom of low testosterone. 

Around 5 million American men walk around with low testosterone and suffer from debilitating fatigue. Besides fatigue, these same men may also experience loss of muscle mass and strength, have mood changes, low libido along with erectile dysfunction, trouble sleeping, increased body fat, decreased bone mass, hair loss, and less volume of semen. 

Testosterone importance in men’s energy levels 

Testosterone, a potent chemical and male hormone has amazing influence over many physiological processes. Men producing sufficient testosterone can expect a healthy sex drive to maintaining their maleness and physique that drives a man’s competitive nature.  Testosterone’s powerful effects on a man’s body and mind are far-reaching. 

Testosterone’s normal range is between 280 to 1,100 nanograms per deciliter (ng/dl).  Low testosterone is defined as below 300 ng/dl.   Low testosterone is also referred to as low T, hypogonadism, and/or testosterone deficiency.  

After 40, testosterone levels naturally begin to wane by dropping about 1 to 2 percent per year.  This is considered a normal part of aging. Out of the many symptoms low T can exhibit is a lack of energy. Men will notice their get-up-and-go enthusiasm has dropped from years ago. This sharp nosedive of energy reduction will likely impact a man’s home life, job, and overall lifestyle may notice a lack of energy that he once had.  As energy levels take this sharp nosedive, there can be significant changes in a man’s overall lifestyle.  

Energy-boosting tips for low testosterone

Fortunately, men have several arsenals at their fingertips to combat fatigue due to low testosterone.  It boils down to adopting lifestyle changes helping ignite energy levels, bringing back a man’s vim and vigor. 

1. Adequate sleep

A good night’s sleep can do wonders for anyone. And for men, sufficient sleep is vital.  That’s because during sleep is when men produce most of their daily testosterone.  Men who fail to get adequate sleep, also are likely producing less testosterone. Studies have found men who lack sleep have significantly lower testosterone levels. The University of Chicago Medical Center had a team of researchers do a study on men who slept less than five hours a night for one week. These men, deprived of sleep, had a 10-15% drop in testosterone levels than fully-rested men. 

To help ensure good sleep, men should cut off caffeine at least 6 hours before bedtime, refrain from all electronics at least an hour before bedtime, keep a regular bedtime routine and schedule each night.   

2. Make healthy food choices

What men put on their plate makes a difference. Instead of relying on a steady diet of fast foods and sugary beverages, or ultra-processed foods, choosing more fruits, vegetables, whole grains, beans, nuts, low-fat dairy, lean protein, and healthy fats, can help improve energy levels. Sugar-laden foods like donuts, energy drinks, or candy will spike blood sugar and crash into an energy low.  

Men should also be mindful of  drinking alcohol only in moderation.  Excessive alcohol consumption along with binging causes more fatigue impacting liver function, further lowering testosterone levels.   

3. Exercise everyday 

Men who are physically active each day will be providing a natural boost to testosterone.  Exercise has so many other benefits making it ideal for men to turn helping with fatigue.   There are many great options helping men be physically active – walking, hiking, jogging, playing sports, riding a bike, swimming, or lifting weights. The important thing is for men to work out regularly. Doing so significantly improves energy levels while improving a man’s overall health.  

4. Consider other energy drainers

Testosterone is not the only culprit of energy drain in men. Certain health conditions or medications are also contributors to tiredness.  Men dealing with sleep apnea, thyroid disease, or depression, are well-known for driving energy levels into the ground. 

Anytime a man sees his doctor, their medication list should be reviewed as some may cause fatigue besides a drop in testosterone levels. For example, narcotic pain pills and some antidepressants are common medications that may drain energy levels besides low testosterone.  Addressing these possibilities, along with a man’s testosterone level, can find the root causes and solutions for fatigue in men. 

5. Have a low testosterone treatment plan

Any man with extreme fatigue should talk to his doctor about checking testosterone levels. A common and effective treatment for low T is replacing declining testosterone by using testosterone replacement therapy (TRT). TRT can be given multiple ways such as with an injection, using a skin patch, or applying a topical cream or gel. Whichever method used depends on several factors. 

If low T is not addressed with TRT, this subjects men to a higher risk of bone loss, diabetes, and heart disease. In addition, some men may also be at risk for cognitive decline, loss of sexual function, and overall lack of motivation. 

In as little as 2 to 4 weeks after starting TRT, most men will notice a much improved difference in how they feel. From a boost in energy levels, sex drive, improved mood, fat loss, and improved muscle size and strength, it works quite well in helping men feel better overall.  As testosterone hormone levels reach a normal range consistently, men can continue to lead the life they want for years to come. 

Dr. David Samadi is 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 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.