Kumagai et al. investigated the effect of a 12-week aerobic exercise intervention on circulating serum testosterone concentrations in overweight/obese men. Thus, although low basal testosterone concentration is likely due to HPA suppression and hypogonadotropic hypogonadism during chronic exercise, additional contributing factors affecting the serum testosterone concentrations in the absence of LH suppression are yet to be determined. The effect of exercise on serum testosterone concentrations in older men is not clearly understood. Studies investigating the effect of exercise on serum testosterone concentrations in overweight and obese individuals also show conflicting results. So far, we have discussed works done in lean, young men; however, body weight and aging are inversely related to serum testosterone concentrations . Others have demonstrated that an increase in serum testosterone concentrations is not secondary to increased production rate 55,56.
Exercise can influence testosterone levels, but the effect depends on the type and intensity of your workouts. In fact, very high volumes of endurance training may lower testosterone levels, particularly in men who train intensely for long periods. Moderate cardio, like jogging, cycling, or swimming, does not appear to significantly increase testosterone levels. For example, research has found that men who performed resistance training several times per week experienced increases in testosterone immediately after workouts and improvements over time. Maintaining balanced testosterone levels may also help lower the risk of certain health conditions, such as obesity, type 2 diabetes, and cardiovascular disease. During puberty, testosterone drives many physical changes in males, including increased muscle mass, facial and body hair growth, and a deeper voice.
In the study of Kraemer et al. , well-trained runners underwent a treadmill running exercise with stepwise increase in intensity. The changes in plasma testosterone concentrations during exercise may depend on multiple factors. The majority of the work presents the data on either serum or plasma testosterone, while some report on the salivatory hormone.
Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. More research is needed, as other studies, such as one from 2023, yield conflicting results. Vitamin D is a micronutrient that plays a key role in many aspects of health.
Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone. Other research suggests that several herbal supplements could also help support healthy testosterone levels, including saw palmetto, ginger, and ashwagandha. Although the potential benefits of multivitamins are hotly debated, certain supplements may be useful for supporting healthy testosterone levels. Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction. Some research shows that a low-fat diet could decrease testosterone levels. Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term. Here are eight evidence-based ways to increase your testosterone levels naturally.
Join our network of trusted providers and offer Himplant® solutions to your patients. Stretching can complement these strategies by improving flexibility, reducing muscle tension, and promoting relaxation. There are no specific stretches proven to directly impact hormonal health more than others.
Stretching, particularly when combined with mindfulness techniques, can help reduce cortisol levels. Proper form and gradual progression are essential for safe and effective stretching. Listen to your body and avoid pushing yourself beyond your limits.
Thus, most of the studies in overweight/obese men have shown a direct correlation between both aerobic and anaerobic exercise and plasma testosterone concentrations. Moreover, the previously mentioned study by Hansen et al. showed unchanged resting testosterone concentrations during unilateral biceps curl exercise alone or in combination with bilateral knee extensions and leg press. In this study, LH levels were not elevated despite the lower limit values of testosterone, which may indicate HPA axis suppression with long-term endurance exercise. In highly trained swimmers, the basal plasma testosterone concentrations did not differ between periods of intensive training and exercise tapering . Similarly, White et al. found no change in resting testosterone concentrations with higher training mileage (i.e., 100% increase in the habitual distance run for 12 weeks) in recreational joggers.

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