In one 2012 study, for example, researchers noted higher testosterone levels in physically active men compared to those who were sedentary. A study that scrutinised the relationship between the hormone and muscle growth process found that testosterone increased muscle protein synthesis in all subjects. Similarly, high-intensity interval training (HIIT) has also been shown to increase testosterone levels. Conversely, studies show that resistance training, such as lifting weights, can positively impact testosterone levels. Researchers have illustrated that exercise training generates superior outcomes to testosterone treatment for improving aerobic fitness, muscular strength, and total and visceral fat mass in men 50–70 years old with low-normal serum testosterone concentrations. Consult a doctor to get prescription medicines to help with the problem of low testosterone. Women should maintain a balanced workout routine for proper health benefits. However, one must stay consistent with training to see long-term benefits. By exercising you can help counteract some of the symptoms you may otherwise experience as a result of testosterone deficiency. There are many different workouts that you can tailor to your preferences so you don’t just endure physical activity but begin incorporating it as a habit. Certain types of exercises may support testosterone more than others. Weight training, jumping, and sprinting are examples of exercises examined in the review. Younger adults usually experience more considerable boosts in testosterone post-exercise than older adults. Who Gets Stressed Moreover, it's vital to remember that exercise is just one piece of the testosterone-boosting puzzle. You can also try our natural testosterone-boosting supplement at Testoprime, which gives you a considerable bump in t levels without any of the nasty steroidal side effects. Of course, you need to remember that your age will play a role in how high your testosterone levels are. Negative stress has a horrible effect on the mind and body, so aim to build meditation and other mindful exercises into your daily routine. Squats can also offer numerous other benefits, including improved posture, increased flexibility, and improved balance and coordination. Let’s take a closer look at the science behind squats and testosterone. Testosterone also has an influence on muscle growth, bone density, and mood. I could color my hair, do hair transplants, top up my T levels, and get Botox injections. Sure, they may be unable to pack on muscle like they used to. Rest Periods and Recovery In muscle, testosterone stimulates protein synthesis and inhibits protein degradation; combined, these effects account for the promotion of muscle hypertrophy by testosterone.” It can also lead to poorer heart health from weight gain, higher cholesterol and elevated blood pressure.” It’s probably a word you’ve heard many times before, but what is testosterone? Type 2 5α-reductase is found predominantly in the prostate and other genital tissues and is believed to be more important in conversion of testosterone to DHT, whereas type 1 is found throughout the body, including the skin, liver, and prostate (49). Among exercisers, the effect of the intervention on serum hormones by adherence and changes in fitness were also evaluated. We conducted a randomized clinical trial to examine the effects of a 12-month, moderate-intensity, aerobic exercise intervention on serum testosterone, free testosterone, dihydrotestosterone (DHT), 3α-androstanediol glucuronide (3α-Diol-G), estradiol, free estradiol, and SHBG in sedentary men. To our knowledge, no randomized clinical trials have been published that have tested the chronic effects of aerobic exercise on a comprehensive panel of sex hormones in middle-aged to older men. Although testosterone and exercise are clearly linked, individual differences play a role in our hormonal response to physical activity. Exercise reduces fat mass and testosterone is known to play a role in fat metabolism, with men who have higher levels of testosterone demonstrating lower levels of fat mass. This system adapts to trigger a hormonal release, enabling an individual to increase muscle mass and strength. To further investigate the effects of leg exercises on testosterone production, researchers conducted a study involving 24 healthy males. Leg exercises can also help to increase muscle mass, which can lead to higher testosterone levels. Regularly performing leg exercises can also help to improve circulation throughout the body, which can help to increase testosterone levels. Additionally, leg exercises can help to improve muscle strength and circulation, which can lead to higher testosterone levels. This full-body move is like a testosterone-seeking missile. Pull-ups are a testosterone-boosting powerhouse, working your back, arms, and core all at once. Master it, and you’ll not only boost your T-levels but also earn some serious gym cred. If the clean and jerk is a hormone explosion, the snatch is a testosterone supernova. Talk about a confidence (and hormone) booster! Studies on military personnel link sleep deprivation to lower testosterone levels, making sleep essential for boosting testosterone (3). Your lifestyle, diet, and exercise regime all need to be aligned to increase your testosterone levels. He adds, however, that weight-lifting and other forms of strength training will have a much greater effect on testosterone production. Taken together, the small body of comparable literature indicates that exercise training induces statistically significant, if not biologically or clinically relevant, increases in steroid hormones in sedentary middle to older aged men. Yes, exercise absolutely can increase testosterone, but only when done correctly, consistently, and paired with healthy habits. Greater intensities and greater volumes of work are more likely to boost this androgen hormone. This gives us another reason to include exercises like bench presses, squats, and deadlifts in our workout plans. Testosterone is an anabolic reproductive hormone that can help you build muscle mass and bone density. We’ve heard about low T and some of the problems that can arise for men, including hair loss, memory and sleep issues, low libido, weight gain, and erectile dysfunction. However, there is some evidence that ashwagandha supplements can increase serum testosterone levels12. Unlike steroids or TRT, test boosters will not enhance testosterone levels above what is naturally possible. Additionally, stress can lead to poor sleep quality, which can also lower testosterone levels. Under chronic stress, the body produces the hormone cortisol, which can interfere with testosterone production. This influences mood, stress responses, and even cognition.Regulates hormonesYour gut microbiome plays a role in metabolizing hormones, including estrogen. It helps reduce inflammation and support overall gut healthCommunicates with your brainThe gut-brain axis is a two-way highway where your gut sends signals to your brain and vice versa. It defends you against harmful pathogens while tolerating beneficial onesCreates short-chain fatty acidsThese compounds are produced when gut bacteria ferment fiber. After that, it converts them into fuel your body can actually useProduces vitaminsGut bacteria manufacture vitamins like K and certain B vitamins that your body can’t make on its own.Protects your immune systemAbout 70% of your immune system lives in your gut. When we talk about gut health, we refer to the function and balance of your entire gastrointestinal tract, right from your mouth to the exit point. You just need to engage in some type of sport that requires genuine physical aggression. The effect of subjecting your body to this kind of alternating intensity workout is that it tends to burn through the sugar in your blood, putting you into an anaerobic (27) state. It involves alternating periods of very high intensity followed by low-intensity exercise. Whereas the sprinters with adequate rest periods are only experiencing brief, yet very intensive, spikes in cortisol and then allowing the body plenty of time to recover. Well, the downside of long steady-state cardio is higher cortisol since you are stressing the body for a long time. We know how cortisol levels have a massive impact on testosterone. The group that performed the sprints had 'significant increases in testosterone' (ref 85). Chronic exercise is about the lasting changes in testosterone levels after regular workouts5. For example, lifting weights and sprinting can raise testosterone levels in men4. If you answered yes to any of these, it may be time to get your testosterone levels checked. Adding fatty fish to your diet a few times a week can act as a natural testosterone booster. Bodybuilding The information should not be considered complete and should not be used in place of a visit, phone or telemedicine call, consultation or advice of your physician or other healthcare provider. Discuss this information with your own physician or healthcare provider to determine what is right for you. At AlphaMD, we understand the importance of a comprehensive approach to health. For those considering or currently undergoing TRT, integrating an appropriate exercise routine can complement your treatment plan, enhancing overall well-being and quality of life. Testosterone is a key hormone that influences biological processes like muscle mass, bone density, fat distribution, sexual function, energy levels and more. Maintaining healthy testosterone levels is important for overall well-being. Symptoms such as sleep disruption, low libido, depressed mood, or a decrease in muscle mass may suggest low testosterone levels. In addition, some ingredients found in testosterone boosters may cause certain negative side effects. There are many shady companies that produce testosterone boosters that may contain potentially harmful ingredients. In the end, you'll want to choose a testosterone booster that both fits your budget and provides the active ingredients you are looking for. The prices of testosterone boosters vary greatly, with some of them being quite expensive. In particular, the “intent-to treat” analysis is seldom really achieved and the reported values are those obtained from the participants still in the study at the end. Some studies attempted to prevent this problem by administering a minimal exercise or light conditioning intervention to the comparator group. On the other hand, the effect of exercise modality (supervision and group sessions) indicates potential confounding and performance biases. Similarly, there was a significant decrease in free testosterone but not in total testosterone. Even though the studies reporting the effect of exercise on free estradiol represent a small part of those reporting total estradiol, the effect of exercise was more obvious for free estradiol than for total estradiol. This suggests that post-training increases in testosterone production do not play a significant role in building muscle or strength, and that baseline T-levels are actually more important. As such, it’s not unreasonable to assume that if intense strength training boosts testosterone, leg training has the potential to trigger an even more significant increase in testosterone production. On the other hand, the novelty of our study is the increase in testosterone levels when strength training is combined with endurance training. But the effect of exercising depends on how low your levels of testosterone are. The best treatment for lower levels is testosterone replacement therapy (TRT). Research shows that endurance training may actually decrease testosterone a bit. Some exercises you might consider in each category are listed in the table below. To increase your testosterone levels naturally, avoid processed, packaged, and prepared foods, which can increase your weight and lower your testosterone levels.Some scientific evidence suggests that working out may even increase the efficacy of hormone replacement therapy (HRT) in men with low T.Physiological stressors, such as overexercising, can lead to increased cortisol and decreased testosterone.TRT can help you preserve muscle and slightly reduce fat—even without hitting the gym.This can lead to better performance in running, cycling, or other endurance exercises. Women experiencing low testosterone can suffer from fatigue and reduced bone density. Adjusting the balance of weights and volume can lead to optimal testosterone responses. This range effectively builds strength and stimulates testosterone. High-Intensity Interval Training (HIIT) Should Become A Part Of Your Testosterone Boosting Arsenal! Left unchecked, low T-levels can weaken your bones, potentially causing osteoporosis. If lifestyle or psychological problems aren't responsible for your falling T, another possible cause is hypogonadism, which describes when the testes produce few or no hormones. If you're experiencing symptoms of low testosterone, such as erectile dysfunction or a loss of libido, it may be worth speaking to your doctor about other causes, such as stress, depression and anxiety. Often, they can be traced back to lifestyle or mental health issues. Lifestyle choices play a significant role in determining testosterone levels. HIIT is another powerful workout option that has shown positive results for testosterone levels. Consistency in this type of training fosters better hormone balance and overall health. To sum it up, boosting testosterone by using the right exercises is possible. However, there's no instant way to increase testosterone levels quickly or drastically unless you take exogenous testosterone or TRT. Here are answers to a few common questions about boosting your testosterone through strength training. It's like giving your body a helping hand to balance its testosterone levels. Furthermore, stress can cause poor sleep quality, suppressing testosterone levels further. Limitation of the Study The good news is both positively impact your T levels. Your testosterone starts declining after you turn 30 — about 1% yearly. Though, you won’t have high T levels forever. You gain testosterone during puberty, lending to your deep voice and broad shoulders. Experts say your testosterone peaks in your late teens and early 20s. High-intensity Interval Training (HIIT) Experiencing hair thinning despite being healthy?Consuming a balanced diet rich in protein, healthy fats, and carbohydrates can support hormone production.With so many testosterone boosters on the market, you can imagine that several of them may not be the highest quality when it comes to ingredients.Vitamin D supplementation is linked to various health perks, including testosterone production.In addition to helping you avoid nutrient deficiencies that can drive down testosterone levels, a healthy diet protects your blood vessels.Implementing stress-reducing techniques such as exercise, meditation, or yoga can help lower cortisol.Well, the downside of long steady-state cardio is higher cortisol since you are stressing the body for a long time.T-Boosters typically contain vitamins, minerals, and herbal extracts known to support hormonal health. It is best to use heavier weights rather than a high amount of reps with low weight. The time of day that you're most likely to adhere to your workout is the best time to get it done. The volume and intensity of the workout are vital to naturally increasing testosterone. Secondary hypogonadism is caused by congenital disease, head or brain injury, obesity, alcohol abuse, drug use, medications, stress, and lack of sleep. "Niche? More like nonexistent results—mood dips, no stamina surge," forums fume, with older men reporting hormone hiccups and underwhelming vitality. 🧪 Zinc – Risky Redux✔ Aids deficient men (1996 Nutrition), but overdosing invites copper crashes and fatigue (2000 American Journal of Clinical Nutrition)—echoing Testogen's irony. ✔ A 2015 Reproductive Biology and Endocrinology study showed a 42% T-spike in 12 days—but it vanished after a month, mirroring TestoPrime's pitfalls without the sustained reset of Adaptophen's Tongkat Ali. ❌ Limited muscle/recovery from short-lived buzz No overt subscription traps, but "lifetime supply" bundles lock in big upfront costs with dubious returns. Get sufficient potassium, magnesium and zinc which are depleted during exercise. When training intensely, hydrate well by sipping water throughout, and add electrolytes if you tend to sweat heavily. Have a balanced snack or meal 1-2 hours pre-workout and eat a protein-carb source within 45 minutes post-workout to maximize muscle protein synthesis. “Sometimes doing nothing is not an option and you have to accept a lot of risk,” says a former government official familiar with these processes. And while there haven’t been any known widespread concerns about Cursor’s security, federal agencies are generally required by law to study potential cybersecurity risks before adopting new technology. Andreessen cofounder Marc Andreessen has said he’s advising Trump on tech and energy policy. These agents help engineers automatically generate, edit, and answer questions about software code in hopes of boosting productivity and reducing errors. Given the results of similar 1-RM increase and the minor difference in hormonal change, we do not anticipate a greater increase in muscle size with ML compared to HL.While we need more research to fully understand why this is the case, incorporating healthy fats into your diet, such as fatty fish, can benefit your overall health.In one study, interval training that included 90 seconds of intense treadmill running, combined with 90-second recovery periods, boosted free testosterone levels more significantly than running for 45 minutes straight.The endocrine system regulates the production of testosterone.In other words, they are men experiencing mid- to long-term negative energy balance.”Pull-ups and push-ups require you to lift your body weight, which over time will build muscle mass and strength.Intense exercise is a form of stress, and when faced with a perceived threat, your body responds by getting stronger and more muscular. This exploration is essential for understanding the full spectrum of TRT’s effects on your health journey. In this article, we will delve into what happens when you, as a TRT user, don’t incorporate physical activity into your regimen. Even a 10- to 15-pound weight loss can make a big difference. When it comes to men’s sexual health, the width of the penis can be a significant concern. At Dallas Men’s Health, we are experts in men’s health. Recognizing and addressing these issues is important for maintaining optimal health and satisfaction. PRF’s versatility shines when it is used to address a range of men’s health concerns, from sexual health to chronic conditions. For men who are looking for treatments that take advantage of the body’s healing properties, it can be an excellent choice. Furthermore, significant correlations between testosterone and measures of physical performance in older adults have been observed (9). Additionally, sex hormone-binding globulin (SHBG) is positively correlated with age, thereby attenuating the unbound fraction of testosterone, which is available for androgen receptor interactions (4, 5). As HIIT requires preconditioning exercise in sedentary cohorts, participants were tested at three phases, each separated by six-week training; baseline (phase A), following conditioning exercise (phase B) and post-HIIT (phase C). Natural methods like exercise, sleep, and diet are more effective. Unlike the underdosed fillers in Nugenix or TestoPrime, Adaptophen's synergistic blend attacks testosterone decline from multiple fronts, restoring your primal drive without risking your health or wallet. In authoritative roundups like Innerbody’s 2025 best-of list and Sports Science Journal evaluations, Adaptophen dominates for muscle, stamina, and performance—tackling T holistically sans side effects or sleaze. Consider Nugenix Total-T, a glossy heavyweight blanketed in TV ads and celebrity endorsements—but our probe reveals it’s more smoke and mirrors than substance. Testosterone, the cornerstone of male vitality—fueling muscle growth, energy, libido, and cognitive edge—begins its inexorable decline after age 30, dropping roughly 1% per year. Seeing and being evaluated by a doctor who specializes in men's health can help you understand what might be causing your low testosterone. Despite what some companies or websites might tell you, there’s no single thing that will boost your testosterone naturally for the long term.Whereas Alam is an entrepreneur with a master’s in public health and an M.B.A., Hall is a former world-class runner with multiple top-ten finishes at major marathons, including the 2008 Olympics in Beijing.This randomized, controlled clinical trial showed that a 12-month moderate-to-vigorous aerobic exercise intervention increased circulating DHT levels among exercisers versus controls at 3 and 12 months.This approach maximizes anabolic hormone response, supporting muscle growth and fat loss.Basically, this handy vitamin breaks down large proteins into the smaller parts (amino acids) that your body uses to build new body protein.This hormone is known as dihydrotestosterone. Weight Gain It’s not clear if weight gain is … Careful management of testosterone replacement therapy can balance desired masculinization with protection of hair follicles. Potential side effects include hair thinning, acne, and changes in body hair growth. One study indicated that using forskolin for 12 weeks boosted testosterone and improved body composition in overweight individuals13. Research shows that optimizing testosterone levels through TRT can provide significant advantages when combined with a tailored strength training program. TRT is a medical treatment that involves supplementing testosterone medication to restore normal, healthy hormone levels. It’s just the shift you need to switch gears for a while and come back to your desk with clarity and energy. From a mental clarity standpoint, exercise gives our brains a break while our bodies are working. Consistent progression helps you break through plateaus and maximize your fitness results, ensuring that you’re always moving toward your strength-building goals. We measured serum testosterone levels, the number of steps, and the total energy intake. Supplements such as Tribulus Terrestris, Zinc,Horny Goats Weed (yes, that is its real name) and Iron have all been found tomarginally increase your testosterone levels. Experts have found evidence which does appear to suggest that drinking a glass of red wine on a regular basis could actually help to boost your testosterone levels. While watching your team play, your adrenalin levels will beelevated, your heartrate will be elevated, and your testosterone levels willincrease as a result. According to researchers, watching yourfavourite sports team play, either in person or on the TV can cause yourtestosterone levels to naturally increase slightly. Resistance workout like weightlifting is the best exercise to increase short- and long-term testosterone. However, the extent of testosterone increase can vary based on the type of exercise, its intensity, and an individual’s health.Let us explore the effective workouts that may help increase testosterone. Yes, regular workouts positively impact testosterone levels and may help increase testosterone. Take steps to reduce stress By increasing testosterone levels, TRT helps your body build muscle, burn fat, and improve energy levels, all of which can enhance your workout performance. Regular resistance training and HIIT workouts can effectively boost testosterone levels, leading to increased muscle mass, improved mood, and enhanced overall vitality. In this post, we’ll explore the science behind how working out affects testosterone levels and which exercises are most effective for boosting this vital hormone. We found no effect of our 12-month moderate-to-vigorous aerobic training program on circulating testosterone levels, suggesting that it is unlikely testosterone would mediate the beneficial effects of this type of exercise such as altered body composition or improved bone health. While moderate aerobic exercise can support overall health and boost testosterone levels, more intense training regimens may contribute to hormonal imbalances. Only the lower-body training regimen was altered to enable potential differences in endocrine response, while keeping the upper-body training regimen equal. Blood sampling for hormonal measurements took place at five time points during a standardized training session in the middle of the intervention period. Twenty-six healthy individuals (thirteen females), aged 18 to 45 years, free of musculoskeletal pain or injuries, and any chronic disease, were recruited in Umeå, Sweden, via posters and social media. So let’s bust some common testosterone myths and drop some science-backed knowledge. My patients see so much conflicting—and often just plain inaccurate—information about testosterone on the internet.” You’ve been bombarded with health advice since you were a kid, and by now you’re probably pretty adept at spotting the good and ditching bogus info. Bill Gifford is the coauthor of Outlive, with Peter Attia, M.D. A longtime contributor to Menʼs Health, he lives in Salt Lake City. It's about choosing the right sleep supplement, correct hormone balancing supplements, and endowing our system with the right prenatal supplements that support you through every stage of life. Focus on sleep, stress control, regular exercise, and a nutrient-rich diet. Reduces the risk of abnormal sperm and supports a healthy count Supports sperm production and energy metabolism Squats are an effective exercise for building strength and power in the lower body. Leg exercises can help to improve your overall strength, as well as your muscular endurance and power. This increase is thought to be due to several factors, including improved circulation, increased muscle mass, and improved hormone balance. As we age our metabolism slows down and we lose lean muscle mass and bone density. Strength training can improve your game no matter what sport you are active in. Now get out there and make those hormones dance! However, note that T-boosters have a mild to moderate impact and are not as potent as steroids. Testosterone boosters are supplements with T-boosting ingredients. It is therefore recommended to keep your workouts between minutes and minimize rest periods to maximize your testosterone response. One study showed that a combination of bilateral knee extensions and leg presses resulted in a significant increase in testosterone. For example, studies have found that resistance training leads to acute increases in serum testosterone—usually peaking around 15 to 30 minutes after a workout. But remember, your goal is to not only increase your testosterone but to build muscle as well. Weight training is one of the best ways that you increase hormone output. Whether you're looking for personalized guidance, assistance with medication access, or support in adopting healthier habits, our monthly membership offers a comprehensive solution to help you thrive on your wellness journey. These sessions provide valuable support and education, empowering you to make sustainable lifestyle changes and achieve your health goals. We're here to assist you through this process, ensuring you have access to the medications you need for managing your health effectively. These professionals are dedicated to providing personalized support and guidance tailored to your unique health needs. Pete McCall, MS, CSCS, is an ACE Certified Personal Trainer and long-time player in the fitness industry. For the barbell push press, use a lighter weight but for only a limited number of repetitions. For the barbell clean and jerk, use a lighter weight but for only a limited number of repetitions. Tribulus Terrestris – a plant extract that is often advertised to increase libido. These assertions are featured on a variety of advertising and sales pages targeted at men who are looking for the “quick fix” for age-related decreases in energy. Yes, especially in men with low testosterone. It's not a replacement for rehab or training but may reduce the decline. Training heavy isn’t just pounding out low reps with a weight you can barely lift while having your spotter do most of the work. But most people misunderstand what this really means when it comes to building quality muscle. CD conceived the study, participated in its design and coordination, participated in study selection and interpretation of the results, and helped to draft the manuscript. KE-I designed the protocol and the search strategy, performed study selection, data extraction, and synthesis, and drafted the manuscript. If you notice any adverse effects or if the expected benefits are not materializing, it may be time to reassess your approach.I’d slowly walk back to the starting line, giving my body about a minute to rest, and then I’d sprint again.Patience is key, and consistency with your workouts and TRT treatment will lead to the best results over time.Add these hormone-friendly foods to your diet to boost testosterone production.When puberty begins, around age 12 or 13, testosterone levels in males rise dramatically.“Have more endurance in my lifting abilities, more energy all-around. Sunlight also boosts your vitamin D levels, which have been linked to low testosterone. (We’ve already shown how sleep loss can cut your testosterone production short, but we’ll dive into stress and depression soon.) Dissatisfied shift workers had lower testosterone levels than satisfied ones. At the same time, it’s important to note that while certain workouts work better for increasing testosterone in your blood, regular physical activity remains a highly recommended aspect of healthy living. Exercising can boost your testosterone levels but it also aids in reducing stress levels, increasing your sleep quality, and promoting your sexual health. These compound exercises target major muscle groups and promote strength development and testosterone production. Testosterone supplements are often marketed as an easy way to boost testosterone levels, increase your sex drive, improve sexual performance and help with building muscle. Several factors affect the testosterone therapy timeline. Testosterone gel and topical gels offer stable hormone levels but may require four to six weeks before notable changes occur. Adverse effects remain minimal when therapy is managed effectively, and regular blood tests ensure hormone levels remain in the normal range. Cognitive function, mental clarity, mood stability, and energy levels also reach significant improvement. Men often notice better strength, stamina, and enhanced body composition during this stage. Whittaker notes that the eye-popping drop happened when participants were on very high-protein diets — 1.59 grams of protein per pound of body weight per day. A healthy vitamin D concentration is at least 20 nanograms per milliliter (ng/mL), according to the National Institutes of Health. Not only is zinc vital for testosterone production, but it also blocks aromatase, the enzyme that converts testosterone to estrogen. Sessions were conducted in groups of between four and six participants and were the sole exercise performed during this time. Following familiarization with experimental procedures and approval to exercise by their general practitioner, participants were enrolled to the study, which was approved by the University of the West of Scotland Ethics Committee. We hypothesized a priori that testosterone would increase following HIIT. Whilst we have reported lifelong exercise has no influence on basal TT, yet moderate aerobic exercise increases TT in sedentary older males, there is a paucity of data concerning the influence of short-term HIIT on TT and free-T in older males. Yet, we demonstrated that a six-week intervention of moderate aerobic exercise increased TT in said group of sedentary older males (11). Likewise, you need those androgen receptors to take full advantage of the testosterone that’s in your system. Think of it like a car, with testosterone as the engine and androgen receptors as the tires. This meant their bodies were able to make better use of the testosterone that was available. The hormonal responses of those who made the fastest gains in size and strength were no different than those who made the slowest gains. Staying in sync with your circadian rhythm and improving your sleep hygiene will help make this happen. In the control group, the participants continued their previous form of activity, and, between the first and final examinations, they followed their previous program of recreational physical activity. The researchers conducted an intervention that involved manipulating the form and manner of physical activity of the participants. SD—standard deviation, CI—confidence interval, BM—body mass, BMI—body mass index. As cortisol and testosterone have opposing effects on the rate of endogenous protein metabolism, the idea has emerged to assess the anabolic–catabolic balance as an index of the quotient of molar concentrations (T/C) 22,23. That said, serious alcohol consumption results in reduced testosterone levels9. Alcohol consumption can lead to a decrease in testosterone levels, particularly in men. HIIT improves the balance of testosterone and cortisol, a stress hormone linked to decreasing test levels6. During the consult, they will evaluate your symptoms and schedule blood work to determine if you have low testosterone levels. However, test levels decline gradually with age, so the healthy range for an individual depends on how old they are. When a testosterone booster targets DHEA, a natural hormone in the adrenal gland that makes androgens and estrogens, it can help your body increase testosterone levels indirectly. Over time, strength and resistance training have been shown to increase testosterone levels while cardio might not have as much of an effect. If you’re a man looking to increase your energy levels, build muscle mass, and improve your overall health, you may be wondering how testosterone levels play a role in achieving these goals. I have always been led to believe that alcohol had a massive, negative impact on testosterone levels. Studies have shown that high-protein diets can, in fact, be detrimental to testosterone levels (ref 86). Insulin causes lower testosterone levels, so go easy on the carbs and eat more protein, right? Also, men who have metabolic syndrome have lower testosterone levels (27). Research shows that a large serving of sugar (75g of glucose) caused a 25% decrease in testosterone levels (25, 26). If you find your sleep debt is high, this could be the reason for some of your symptoms.A natural decline in testosterone is normal as men age at a rate of about 1 percent per year after the age of 30.Some signs of overtraining include excessive soreness, trouble recovering from workouts, difficulty sleeping, and declines in strength or performance.The major reasons for ineligibility were unwillingness to be randomly assigned to exercise or control groups, being too physically active, and not having time available to attend facility classes.There are quite a lot of studies showing magnesium use and greater testosterone levels (60, 61, 62).But these women often end up with unacceptably high levels because the dose is too high and the products aren’t regulated.It's also a gender-affirming treatment for people seeking more "masculine" physical characteristics, like a deeper voice and facial hair.The results of the study indicate that further research is needed to determine other body responses resulting from the proposed form of physical activity. If you don't know where to start with your diet or how to recognize your food patterns, working with a registered dietitian can help you find a diet that works best for your body. Instead, focus on high-quality fats and moderate how often you eat processed foods. You'll always want to stay away from trans fats and packaged snacks. Houman explained that ultra-processed foods and high-sugar diets can suppress testosterone by promoting insulin resistance. Any balanced diet that includes testosterone-friendly foods is a good option. ✔ High doses like this can spike prolactin, per a 2012 Journal of Endocrinological Investigation study, potentially tanking vitality and libido over time—a risk Adaptophen smartly avoids. "Bloating, cramps, nasal congestion—no energy boost, just regret," shared a Yelp user, citing side effects from a 2010 Journal of Dietary Supplements review. Nugenix Total-T might be a household name, bombarding TV and online ads with promises of revitalized manhood, but our 2025 LC/MS-MS lab testing exposed it as one of the 102 failures—delivering zero verifiable testosterone increase despite its flashy claims. This gradual decline in the key male sex hormone can sap your motivation, limit your gains, and leave you feeling like a shadow of your former self in the gym. You drag yourself to the gym only to find your usual weights now too heavy to lift. No matter how hard you work out, you just can’t seem to build lean muscle mass or improve your performance like you did in your 20s. The TRT sidekick balances hormones, but not all men need it. Joshua Calvert, M.D., is a urologist who specializes in vasectomy and vasectomy reversal, Peyronie’s disease, testosterone management, and male infertility. While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels. We also know that magnesium plays an important role in vitamin D metabolism and enhances sleep quality — two important factors for normal testosterone production. Research suggests that zinc plays an important role in modulating serum testosterone levels in normal men. However, proper levels of this key hormone are also necessary to stimulate sexual desire, increase libido, heighten arousal and ensure sexual satisfaction for both men and women. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Transparent Labs has these brain-boosting ingredients and more, including clinically-studied and patented ingredients like SerinAid® and Cognizin® citicoline with fully transparent amounts of each on the label. Further, using these real food ingredients helps the body to better absorb key nutrients. But it also translates to amazing performance on the court, the track, or the field, providing a meaningful boost of vigor, stamina, and drive. You don’t need to run marathons to boost testosterone. You don’t need to workout more than 30 minutes to boost testosterone. You don’t need to workout every day to boost testosterone. If that includes increased testosterone, come and see us. This is also a “no.” Walking also counts as a form of cardio, so it may be a fantastic way to stay fit, but it’s no T-booster.