How to Increase Testosterone in Men (Start Sleeping Better)

How to Increase Testosterone in Men (Start Sleeping Better)

Quickly, I’m still working on the full nutrition article that’ll help you create your Man Diet Approved meal plan to cut fat, increase testosterone in men, and gain muscle, so I should have that for you by tomorrow.

Today, sleep.

Why is sleep important?

Every extra hour of sleep you get up until 8 hours helps you see a jump in testosterone of about 15%.

Think about that…

Your T levels will increase by 60% if you get 8 hours of sleep vs 4 hours of sleep.



Cortisol – along with estrogen – is one of the biggest obstacles you face in trying to create optimal testosterone levels. Sleep helps you dramatically lower your cortisol levels.

On top of that, we produce the vast majority of our testosterone levels when we sleep (primarily in REM sleep, or ‘deep sleep’).

So how do you get more REM sleep?

Well, I’m the perfect guy to write this email because for YEARS I suffered from insomnia. I’ve visited dozens of sleep doctors, tried nearly everything, and over the years I’ve created routines, habits, even diets that have helped me get great sleeps.

So, here’s what I’ve come up with thus far that has helped me sleep from years of research but also a ton of trial and error.

How to Get an EPIC Sleep (Routine)

1. Coffee in the morning.

Coffee is awesome, it helps with energy levels, clarity, and focus. It tastes great. 2 cups before a workout helps increase testosterone levels during said workout. It also increases cortisol levels, which isn’t bad while we work, and that helps us lower our cortisol levels later in the evening.

When your body works to lower your cortisol levels, it increases melatonin, which helps us sleep.

2. Morning workout.

A few studies have shown that training in the morning helps you sleep. So, I’ve been training in the morning for a while now, and it helps.

Compared to not-exercising at all, working out will help you sleep no matter when you do it, but the effect of a workout in the morning is greater than afternoon or evening.

3. Your last meal.

I consume a hefty amount of carbs in my last meal – which occurs at round 5 or 6. Carbs help lower cortisol levels, which helps us relax, be calm, and get sleepy. It isn’t immediate, but a few hours after that last meal I’m fading.

4. Supplements.

I take ZMA (zinc, magnesium) an hour before bed, along with ashwagandha.

I’ve noticed big improvements in sleep quality with VIKING (ashwagandha – get it on sale here).

It lowers cortisol by 27%, which is a lot. That final cortisol reduction really helps with sleep quantity and quantity, which is one of the main reasons why I created VIKING. I’m a fan of ashwagandha, and with VIKING we give you an overdose (which is good).

5. Brain dump/reflection.

At the end of every work day I reflect on the work done, set up the next day, write something I’m grateful for, and close the book on that work day.

If I don’t do this, my mind races, I don’t reflect on the day so I’m continually thinking about what I should’ve done or have to do tomorrow. This is vital.

6. Laugh

Every evening (mostly every evening) I’ll throw on an episode of the Office or Seinfeld or Curb Your Enthusiasm, and laugh.

I love to laugh. I need it. Does it help me sleep? I think so. Watching the news has the opposite effect, and actually so does reading a good book.

At night, when we’re tired, we’re irrational. The logical part of our brain doesn’t work the same. So thinking about deep, important topics isn’t advised.

Laughing, again, lowers cortisol, which helps you relax, produce more melatonin, and sleep better.

Give that little list a shot.

The sleep QUALITY is important. Not just the quantity, so lowering your cortisol levels at night is vital.

Definitely add these things to your routine as you can, and pick up a bottle or two of VIKING.



Work. Eat. Sleep. Football on Sundays and maybe a hike or two a month. You relax with a stogie and a book and the nervous butterflies that paralyzed you the first time you laid eyes on your then future wife, or the first time you visited a strange land where they spoke a different language and the fear of the unknown wasn’t a deterrent but a challenge, are gone.

Work becomes an excuse not to do things, to not dare mightily even when the best things you’ve done in your life were the most exciting things you’ve done in your life.

Testosterone decreases the moment you hold a baby. It does again when you get married. Why? The theories are that we go from adventurers and conquerors to protects, providers. We were once warriors, now we become worriers.

We worry about the safety of our family. We worry about being able to give them the life we didn’t have. We worry about every little thing in life and we completely stop living dangerously, but it’s this risk, this danger, this thirst for competition that both makes us feel alive and fills our bodies with the most important hormone we have access to.

We see an increase in testosterone when we win. We need to win and we need to compete and we needs to live ambitiously and aggressively.

Don’t decay, please don’t decay.

Just because you have more responsibility, does not mean you have to be comfortable in how you live because there’s so many other things that make you nervous, that worry you.

Your family, your lady, and you need you to live dangerously, to aim audaciously in what you pursue, and to experience the invigorating experiences that you embarked on when you had fewer responsibilities.

Last year at about this time I was on a flight, on my way to hunt in Africa. On that trip I played with lions, stalked warthogs, and chased (but didn’t kill) giraffes.

Before that I explored Argentina and Uruguay, Italy and Scotland, where spontaneity was a daily habit, and discipline allowed me to win in work while I was winning at life.

Recently, I’ve settled into certain realities that don’t have to be so.

While routine and habit are important, if you’re focused on one thing at a time, and you work on the right things, you can do your work and experience a great, adventurous life as well.

Just because you’re ambitious in your work and you want to be a good husband or boyfriend or father, does not mean that your ambitions in other areas of life, with experiences and journeys and adventures, should cease.

If you want to increase your testosterone levels with your mind, you have to do it with your attitude and actions.

Testosterone is your ‘mojo’, and that’s something you should never relinquish, whether you’re married or a father, old or young. You need to be a man, and to be good at being a man.

When you die you’re going to regret the things you did but the things you didn’t do, especially if they’re things you didn’t do enough.

Living an adventurous life isn’t just about boosting testosterone, though that’s an effect of living in such a way. Living a daring life is living, in its truest sense. It’s feeling life, exhilaration and excitement.

The stats on the decline of testosterone in men as they marry and have kids doesn’t have to be your story. Stay vigilant. Stay hungry. Dare mighty things.

About The Author

Chad Howse: Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live.

You can contact him at –



I can’t remember the film, nor do I care to do the research necessary to make this point, but in one of the Austin Powers movies, Mr. Powers loses his mojo.

We can all somewhat comprehend such a scenario…

Low energy. Less ‘oomph’. Diminished sex drive.

‘Mojo’ is actually a thing. It’s testosterone. How testosterone works in the male body is amazing.

We get surges of testosterone when we compete and when we win. It acts as a reward system for victory. It helps our sexual health. It helps us ward off depression. It helps us with energy levels and our ability to recover.

It’s the most important thing in your body, and it’s on the decline in men across all ages.

Men Need Testosterone To THRIVE

You’re not here to exist. You’re here to thrive.

You want to conquer, to embark on adventures, to create a legacy. Well, testosterone is a massive ally in this quest.

It helps you thrive physically and mentally and keeping (or getting) your T levels optimal, takes strategy.

Below are 3 tricks you can use to create optimal T levels.

They’ll help with certain things that can inhibit your testosterone levels, but to create THRIVING testosterone levels, no matter your age, you should check out the Testosterone Routine to ensure you have no gaps in your diet, routine, or how you’re living.

3 Tricks to Boost Testosterone

1. Combat estrogen by taking zinc.

Testosterone has two primary enemies. One is the female dominant sex hormone, estrogen. The other is the stress hormone, cortisol.

Estrogen is all around us, like never before actually. You can find chemical estrogens in your shampoo, your soap, deodorant, and even the plastics they use to create the water bottles, and the water itself.

Zinc blocks aromatase, which is a precursor to estrogen.

Take 25 mg per day, but check your zinc levels. Some guys need to take as much as 50 mg or more, so it all depends on what you need.

2. Combat estrogen by losing body fat.

You may not want to hear this, but body fat is even horrible for your hormones.

In fact, body fat is every estrogenic. Meaning that guys with high body fat percentages are far more likely to have low testosterone levels.

If you’re carrying 15% or more of body fat, get working on it!

Find a strength program that will help you build lean, anabolic muscle, which will help you boost your metabolism.

Then find the right diet that will give you enough dietary fat so you can CREATE testosterone (testosterone comes from cholesterol), but also enough carbs that you can maintain and gain muscle, but also lower your cortisol levels by periodically boosting your insulin levels.

Again, I recommend the Testosterone Routine

3. Increase your free T levels by taking vitamin D (and getting outside more).

So, testosterone may not actually matter.

Well, that’s not true. It’s just that free testosterone seems to be much more important than the form of the hormone that’s bound to a protein as it’s ‘free’ to move around the body and repair tissue.

Taking up to 8,000 IU’s of vitamin D a day (and/or getting outside and in the sun more often) helps you increase your Free Testosterone ratio, while also improving your mood.

Take Testosterone Seriously

It’s enraging how little we’re studying the causes of this decline in testosterone in men.

It’s an epidemic. It’s degrading the quality of our lives and the men we produce, and the men we’re able to become.

Don’t be ignorant of both the role that testosterone plays in your life and how you can optimize this powerful hormone naturally through simple lifestyle and diet changes.

Be a man of action, and just be a damn man.

Get after it.

About The Author

Chad Howse: Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live.

You can contact him at –