Did you know that testosterone levels for American men have been in free fall for more than three decades?  This unspoken trend has been quietly rattling the medical community who are looking for ways to increase free testosterone.  Since 1985, free testosterone in healthy men has fallen by 30% due to environmental factors, endocrine disruptors in our food supply, and a dangerous rise in obesity.

Some guys may ask, “Who cares? Why should we worry about our T-levels at all?”  They ask this question because most guys mistakenly think high testosterone simply equates to bulging muscles, insatiable libidos, or aggressive “alpha male” type behavior.  They assume that these traits are all that testosterone has to offer, which is far from the truth.

The reality is that testosterone is what defines a man.  It provides a sense of well-being, healthy energy levels, focused concentration, proper bone density, along with the well-publicized effects such as maintaining a healthy libido and retaining muscle mass.

Furthermore, if your testosterone is low, you are going to suffer from serious health conditions such as premature aging, obesity, diabetes, gynecomastia (man boobs), heart disease and even premature death.  The good news is that research has shown there are a number of simple steps you can take to increase free testosterone.

Keep reading to discover the easy and natural ways you can increase free testosterone.

VIDEO: How to Increase Free Testosterone

It should come as no surprise; Americans are sleeping less than ever before.  We live in a 24/7 society where we’re always on communications with the office, 24-hour cable TV, the Internet, social media and tons of other distractions all vie for our attention.

However, sleeping less than 6 hours a night is guaranteed to crash your T-levels.  In just one week (or a single all-nighter), your free testosterone levels will drop to that of a man 10 – 15 years older than you are.

When people report that their quality of sleep is diminishing, it usually means that they are not reaching the deep sleep cycle often enough. Men over the age of 50 are the largest group of men reporting sleep disturbances.  Interestingly, most men in their 20s and 30s report a decline in sleep quality far less often, even though their lives are often busier at this stage. These observations of the age and sleep partnership are what continue to lead scientists to suspect the link between testosterone and sleep.

Read More:  How Testosterone Affects Sleep in Men

If you think you can just “catch-up” on your sleep on the weekends to increase free testosterone, forget about it.  Packing in the sleep on weekends does nothing to restore lost testosterone levels.  How much sleep should you get?  That is a tough question.  There is no single right answer; everyone is different and requires a different amount of sleep to keep your body running at peak efficiency.

About 12% of the population perform at their best with only 6 hours sleep, and around 7% require 10 hours per night.  Therefore, it varies and you will have to experiment to see what works best for you.

Your Low-T Treatment Plan:

Peter Stahl, MD, Columbia University Medical Center: There are two broad categories of treatments. The most commonly used treatment is actually just testosterone replacement therapy, and that comes in various forms. There are injections that either a doctor can give you or you can give yourself at home. There are topical creams or gels that can be applied to different parts of your body. And there are even subcutaneous pellets that can be implanted that give you testosterone replacements for several months at a time. There are also medications that help your body make its own testosterone.

Read More:  How to Choose Your Low T Treatment Plan

My suggestion is to start with 7 hours of uninterrupted sleep and pay particular attention to how you feel about 2 hours after getting up each morning.

  • How is your mood?
  • What is your energy like?
  • What is your disposition like?
  • Are you positive and happy, or gloomy and depressed?

After a few days of consistent results, adjust it by 15 minutes.  If you were happy, energetic and positive, reduce it by 15 minutes.  If you were grumpy, lethargic and depressed add 15 minutes and so forth.  Repeat this process until you find the threshold where your mood and energy levels change.

Once you know this number, you are close to your minimum threshold of sleep each night.  Mine is 6.5 hours, but I try to make sure I get seven hours on weekdays and a full 8-9 on Saturday and Sunday.

How Much Will This Increase Free Testosterone?

Once again, this depends on your body and how sleep deprived you are when you start.  It will take about a month of sleeping at (or above) your optimal level for you to get a boost in your free testosterone.  In a study conducted at the University of Chicago, test subjects saw testosterone levels rise by a minimum of 13% to as much as 51%.  I would say that is a significant boost for not having to “do” anything (at least not anything hard) to get results.

For the study, they spent three nights in the laboratory sleeping for up to ten hours, and then eight nights sleeping less than five hours. Their blood was sampled every 15 to 30 minutes for 24 hours during the last day of the ten-hour sleep phase and the last day of the five-hour sleep phase.

The effects of sleep loss on testosterone levels were apparent after just one week of short sleep. Five hours of sleep decreased their testosterone levels by 10 percent to 15 percent. The young men had the lowest testosterone levels in the afternoons on their sleep-restricted days between 2 pm and 10 pm.

The young men also self-reported their mood and vigor levels throughout the study. They reported a decline in their sense of well-being as their blood testosterone levels declined. Their mood and vigor fell more every day as the sleep restriction part of the study progressed.

Read More:  Sleep loss lowers testosterone in healthy young men

Sure, you might have to give up a couple late night episodes of Game of Thrones, but I guarantee you it is worth it.  Once your Low-T is restored and you know how to manage and increase free testosterone, you will be thanking me.  Not to mention, so will your lover when you can go the rounds!