Does Testosterone Increase With Exercise?

Low testosterone is a common health problem in men that can negatively impact their sex drive, energy levels, mental health, muscle and bone strength, and more. If your body’s testosterone levels are low, you might want to start exercising to fix that.

According to medical professionals, exercising can indeed boost testosterone. However, there are some types of exercises that can cause an increase a lot more effectively than the others.

If you exercise regularly, you can:

  • Build muscles – Having strong and healthy muscles not only makes you look good and feel good, but it also enhances your body’s testosterone levels.
  • Maintain healthy weight – One study found that people who are overweight or obese tend to have low testosterone levels. So, through exercise and dieting, you can lose weight or maintain a healthy weight, and lower your risk of obesity.

What exercises can boost testosterone?

There are two types of exercises that are regarded as the most effective when it comes to increasing testosterone levels in the body. They are weight lifting and high-intensity interval training.

Weight lifting

bodybuilder heavy weight lifting

Research has found that weight lifting is the best type of exercise to increase your testosterone levels. If you lift heavy weights, your muscle mass will increase, causing a rise in the testosterone production in the body.

Health and fitness experts suggest weight lifting routines that target the large muscle groups in the body, such as the chest, back, hamstrings, and quadriceps, as well as the smaller ones, such as the shoulders, calves, and biceps. By doing two sets of three reps to five reps per session, you can strengthen your body, speed up your metabolism, and lower your risk of injuries.

If you have not tried weight lifting before, it is best to go to your nearest gym and be under the supervision of a personal trainer. Weight lifting can be dangerous if you lack the knowledge, and you might just end up hurting or injuring yourself.

High-intensity interval training

Various studies have found that high-intensity interval training can raise the body’s testosterone levels. According to an expert, doing high-intensity interval training two to three times a week for 30 minutes to 45 minutes not only increases testosterone but also promotes good cardiovascular health, muscle mass and strength, stamina and endurance, and immune function.

Some examples of high-intensity interval training exercises that you can do at home or at the gym are:

  • Jump squats
  • Burpees
  • Butt kicks
  • Forearm plank
  • Jumping lunges
  • Alternating side lunges
  • Mountain climbers

On your exercise days, set aside 30 minutes of your day for your high-intensity interval training. You can do multiple 45-second sets, and then take 30-second rests in between. Remember to not go more than half an hour nor do this on a daily basis, as you are only increasing your risk of injuries. You should give your body at least one day to rest, repair, and recover.

What is the best time of day to exercise to boost testosterone?

If you can, do a cardio exercise session early in the morning, probably before you go to work or school, and then weight lifting or high-intensity interval training in the afternoon once you get home. Many health and fitness experts say that this is the most efficient exercise routine for the optimal boosting of the body’s testosterone levels.

However, do not despair if you are too tired after work to work out, or if you do not have enough time to squeeze in two exercises sessions in a day. You can just choose to do one exercise session per day and pick whatever time of day works for you, and still avail of some of the amazing benefits that exercise can do for your testosterone levels, though at a slower rate.

Why is it important to increase testosterone?

Maintaining normal testosterone levels in the body is crucial to your overall health and wellbeing. If you have low testosterone levels, there are many negative side effects that may arise. Some common examples are:

Low sex drive

Men with low testosterone suffer from a reduced sex drive. As a result, they and their sex partners are left disappointed and frustrated in the bedroom.

Erectile problems

wife disappointed with his erectile dysfunction

Low testosterone levels in the body can make getting an erection or keeping an erection difficult. If it happens frequently, having fun and pleasurable sex will become unattainable. Over time, this may lead to an inactive sex life or erectile dysfunction.


Testosterone contributes to the production of healthy sperm, so a shortage of it can lead to the body not being able to produce enough sperm with good structure and motility for fertilization and reproduction.

Increased body fat

Because testosterone helps in the distribution of body fat, a lack of it may cause an increase in body fat, weight gain, and higher risk of high cholesterol, obesity, and other health problems.

Reduced muscle and bone strength

One of the most important roles of testosterone is in the growth and development of strong muscles and bones. So, if the testosterone levels in the body are low, there will be a decline in your muscle mass and bone density, making you prone to injuries, disorders, and other diseases.

Body hair loss

The growth of body hair, such as facial hair, pubic hair, and chest hair, is facilitated by testosterone. Once your testosterone levels decline, you will notice a decrease in your body hair.

Low energy levels

Having low testosterone may leave you with low energy levels, and cause you to feel tired and exhausted easily.

Sleep disturbances

Certain studies have found that there exists a link between testosterone and sleep. Those with low testosterone levels were found to have an increased risk of insomnia, sleep apnea, and other sleeping problems.

Mental health issues

Hormone imbalances in the body can affect your mental health. If you lack testosterone, you may become depressed, anxious, and stressed. You may also experience a dip in your self-confidence, motivation, memory, and concentration.

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How Can I Keep My Man Hard Longer?

Erectile dysfunction is a sexual health problem that has afflicted many men around the world. It is a condition in which getting an erection or keeping an erection for a satisfying and pleasurable sex becomes unattainable. As a result, couples can feel disappointed, frustrated, and distressed, and, in a lot of cases, eventually end up parting ways.

If you want to help your partner maintain healthy erectile function, and lower his risk of penile problems, you can help him make good and healthy lifestyle choices. To ensure optimal sexual health, there are several safe and natural methods that can promote harder and longer lasting erections.

The following are some important practices and habits that can keep your man hard longer for many fun and enjoyable sex:

Eat a healthy and balanced diet

Eating foods that are rich in essential vitamins and minerals is greatly beneficial to the body. They can help keep energy levels up, ensure that the vital organs are functioning right, and protect against infections, diseases, and other threats.  In addition, they can facilitate good sexual and penile health, allowing your partner to get hard easily and without issues to give the both of you an excellent time in the bedroom.

Everyday, your partner should eat foods that are high in healthy carbohydrates, fat, and proteins, and he should limit his intake of foods that are rich in sugar, sodium, and additives. Include more fruits, vegetables, and lean meat, and eliminate soda, fast food, junk food, and chips.

Exercise on a regular basis

fit guy doing sit ups

There are many benefits to being physically active. If your partner gets into a regular exercise routine, he can strengthen the different muscle groups in his body and enhance his stamina and endurance. As the heart is a muscle, exercising can make it stronger and healthier, enabling to pump blood more efficiently. With improved blood circulation, more blood will flow to the penis and will make getting and maintaining erections successful.

Furthermore, exercise can help boost testosterone production in your partner’s body, the quality of his sperm, and other sexual and reproductive functions. It can also help in weight loss, strengthening the immune system, and enhancing mood and mental health.

Keep a healthy and normal cholesterol and blood pressure levels

A significant number of erectile dysfunction cases are caused by high cholesterol and blood pressure levels. Therefore, to protect against it, your partner should strive to maintain healthy levels.

Usually, high cholesterol and high blood pressure are a result of unhealthy lifestyle habits, such as eating foods that are high in fat and cholesterol, eating foods that contain too much sodium, and excessive drinking of alcohol. So, to lower blood pressure and cholesterol, avoid consuming these kinds of foods, minimize your alcohol intake, and exercise. Also, your partner should see a doctor regularly to detect any underlying condition that may be causing the high levels and get treatment for it as soon as possible.

Watch what medication your partner takes

Sometimes, erectile dysfunction is caused by certain medications that contain ingredients that impair penile function. So, you and your partner should take a look at any medication he is taking and do some research, or talk to his doctor about the possible side effects.

For example, some high blood pressure medications, such as water pills or diuretics, can reduce the blood flow to the penis, resulting to troubles getting or keeping an erection. In addition to that, they can lower the body’s zinc levels, and cause a decrease in testosterone production.

It is important that he consult a medical professional to find an alternative that will not negatively impact his sexual function.

Drink moderately

Heavy alcohol drinking has been found to cause nerve damage and a decrease in testosterone levels in a man’s body, and can bring about difficulties in achieving and maintaining erections. In addition to that, it can ruin your kidneys, liver, heart, digestive organs, and other vital body parts, increasing your risk of heart disease, high blood pressure, stroke, digestive disorders, liver disease, and cancer.

For your partner’s sake, he should learn to limit his alcohol intake. According to health experts, men should not drink more than two drinks per day or 14 drinks in a week. If he goes over that, he is endangering not only his sexual health but also his overall health, and he is categorized as a high-risk drinker or excessive drinker.

Quit smoking

quit smoking, broken cigarette

Smoking has no benefit to the body. It only exposes your important bodily systems and organs to toxic substances that can bring serious harm and damage. If your partner is a long-time or heavy smoker, his risk of high blood pressure, infections, lung problems, and other chronic diseases is extremely high. His blood vessels are also negatively impacted, and this can eventually lead to poor blood circulation, and cause erectile dysfunction.

To help your partner completely give up smoking, you can talk to him about consulting a medical professional who can thoroughly explain the dangers of smoking and how to effectively quit it. Help him every step of the way, as quitting an addiction is never easy. It will be a long and bumpy ride that will test your relationship, so you have to stay strong. Exercise with him, find hobbies to do together that will keep him busy, meet up with non-smoking family and friends, and keep encouraging him to push forward.

Stay away from anabolic steroids

Using anabolic steroids to build bigger muscles like what a lot of body builders do, or to enhance athletic abilities like what many athletes and sports people do, is not good for the penis. There are numerous studies that show that recreational use of this particular substance can lead to erectile dysfunction.

Injecting anabolic steroids into the body has been proven to shrink the scrotum, and that can hamper the production of testosterone. Over time, as more anabolic steroids are introduced into the body, the smaller the scrotum becomes, and the lower the testosterone levels in the body get.

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How Does Low Testosterone Affect a Man?

The human body naturally produces a hormone called testosterone, which plays many different important roles in men — from the development of physical features to the regulation of the different sexual functions.

What are the roles of testosterone?

In men, testosterone is produced by the testes or testicles. It influences various aspects of your life — physically, mentally, and sexually.

Bone mass

Testosterone ensures that a man grows and develops bones that are strong and healthy. Without it or without enough of it, there is a great risk of fragile bones and bones that are prone to osteoporosis and other diseases.

Muscle strength

Testosterone aids in muscle strength, most especially from puberty through adulthood.  If there is low testosterone, the likelihood of muscle loss and other muscle disorders increases.

Genital development

Testosterone is vital to the development of the penis and the testicles. It is needed from as early as the fetal stage to begin the proper growth and formation of the male genitalia. Once one hits puberty, it continues to assist in the enlargement of the male sex organs for optimal sexual and reproductive health.

Body fat distribution

man with a paunch

Testosterone takes on a key role in the body’s ability to process, absorb, and distribute fat in the body. If there are low testosterone levels in the body, excess fat may be improperly stored, and raise the risk of weight gain and obesity.

Production of new red blood cells

Testosterone facilitates the production of new red blood cells for improved cardiovascular health. If there is not enough testosterone in the body, blood circulation and blood flow to the different organs and systems may suffer and result to impaired erectile and sexual functions.

Sex drive

Testosterone helps regulate sex drive or libido. If testosterone levels are low, there is an increased risk of low libido or disinterest in sex.

Sperm production

Testosterone contributes to the production of healthy sperm. Without enough amounts of testosterone in the body, low sperm count and infertility may occur.

What is low testosterone?

In order for men to function right and well physically and sexually, keeping testosterone levels within the healthy range is crucial. If your testosterone levels are below the ideal range, it means your testosterone levels are low, and this can cause various health problems that can significantly lower your quality of life.

Testosterone levels in the body are usually measured in nanograms per deciliter or ng/dL. According to medical professionals, the average testosterone levels by age in men are:

25 years old to 34 years old

  • Total testosterone – 617
  • Free testosterone – 12.3

35 years old to 44 years old

  • Total testosterone – 668
  • Free testosterone – 10.3

45 years old to 54 years old

  • Total testosterone – 606
  • Free testosterone – 9.1

55 years old to 64 years old

  • Total testosterone – 562
  • Free testosterone – 8.3

65 years old to 74 years old

  • Total testosterone – 524
  • Free testosterone – 6.9

75 years old to 84 years old

  • Total testosterone – 471
  • Free testosterone – 6.0

85 years old to 100 years old

  • Total testosterone – 376
  • Free testosterone – 5.4

How do you know how much testosterone there is in your body?

To determine the amount of testosterone you have in your body, you should talk to your doctor about undergoing a testosterone level test.

Usually, testosterone levels tests take only a few minutes, and are conducted early in the morning, between 7 and 10, as these are the hours when the body’s testosterone levels are at their highest. You will only need to provide a blood sample, and the laboratory will take care of the rest. You just wait for the test results to know if your testosterone levels are okay.

If your test results show that you have low testosterone, you should talk to your doctor about the possible treatment solutions you can take to fix the problem. Failure to do as soon as possible can bring about numerous risks and hazards that can negatively impact your physical, sexual, and reproductive health.

What happens if you have low testosterone?

There are many side effects to having low testosterone levels in the body.

Low sex drive

Not having enough testosterone can cause a decrease in your desire for sex, so there is a risk of having conflicts with your partner or of ending up with an inactive sex life.

Erectile dysfunction

man can't get it up

Testosterone is key to keeping blood flowing properly in the body. So, if there is a lack of it, getting blood to flow to your penis can be troublesome, and result to the inability to get or maintain erections for sex.

Reduced sperm count

One of the factors that ensure the production of enough sperm with good structure and motility is healthy and normal testosterone levels. So, with low testosterone levels, your ability to produce large amount of good quality sperm will be in jeopardy, and your odds of suffering from infertility shoot up.

Loss of bone and muscle strength

Because testosterone takes on a big role in the growth and development of healthy bones and muscles, a shortage of it can weaken them and expose them to various bone and muscle diseases and disorders.

Increased body fat

Testosterone is needed to properly distribute fat in the body, so if you have low testosterone, there are several possibilities that can occur, including increased body fat, weight gain, and higher likelihood of obesity, high cholesterol levels, high blood pressure levels, and others.

Emotional and mental changes

Men with low testosterone have been observed to be more prone to fatigue, anger, depression, anxiety, and stress.

What should you do to increase your testosterone?

To boost your testosterone levels, you should try eating testosterone-boosting foods, such as beef, oyster, shellfish, salmon, tuna, and spinach. You should also talk to your doctor about using testosterone boosters, such as testosterone pills, skin patches, gels, and injections, to get your testosterone levels back up to normal, and improve your overall health.

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How Can I Increase My HGH Naturally?

The human growth hormone or HGH is one of the most important hormones naturally produced by the body. It is made in the pituitary gland, and plays a crucial role in various bodily processes, including growth, cellular metabolism, cell repair, and body composition. It is also essential in the growth and development of muscles, rate of healing and recovery, and physical strength and performance.

If your body does not produce enough HGH, you may experience numerous side effects that can mess up your overall health and wellbeing. You may contract infections and diseases frequently or gain weight easily and be at greater risk of obesity.

What should you do to keep your body’s HGH amounts at optimal levels?

Anyone who has low HGH levels is urged to try the following ways to naturally increase their HGH:

1. Burn those extra fats away

According to health professionals, the amount of body fat that you have and your body’s HGH levels are connected. They said that people who have more body fat are likely to have lower HGH levels and a greater risk of illnesses, infections, and other health problems.

In one study, participants who had three times more fat in their bodies than a healthy average adult had HGH levels that are less than 50% of the ideal HGH level range. This finding also noted that among the different types of excess stored body fat observed, belly fat displayed the most dangerous side effects.

So, to keep your body’s HGH production running smoothly, you should burn those excess body fats away, most especially stored belly fat. If you can achieve that goal, you can enjoy good HGH levels, and see a positive change in your overall health.

2. Take L-arginine supplements

L-arginine is an amino acid that is naturally produced in the human body. It can offer a long list of health benefits, including clearing and relaxing the blood vessels, relieve the signs and symptoms of certain diseases like peripheral arterial disease and angina, lower the risk of heart failure, improve erectile function, and alleviate the side effects of the Human Immunodeficiency Virus or HIV. Moreover, it is used as a treatment for a variety of medical conditions, such as obesity, diabetes, cancer, hypertension, and dementia.

arginine supplement capsules

A study found that taking L-arginine supplements can significantly increase HGH levels in the body. In it, one group of participants was asked to take high doses of the supplements over a particular time period. Their HGH levels were documented, and in the end, they exhibited a 60% increase in their HGH levels. However, another group of participants who was asked to take L-arginine supplements and do some exercising during the study showed a small amount or no increase in their HGH levels.

So, to enjoy the maximum effect, take your L-arginine supplements in high doses and not do any exercising during that period.

3. Reduce your intake of sugar

A study found that foods that contain high amounts of sugar and refined carbohydrates can raise your body’s insulin levels and lower your HGH levels. Among the participants, those that were fit and healthy had much better HGH production in their bodies than those with diabetes and impaired insulin and carb breakdown functions.

Another thing about high sugar intake is that it can make you gain weight fast and increase your risk of obesity, which are detrimental to your HGH levels too.

For the sake of your HGH levels and overall health, you should eat a balanced diet, and lessen your consumption of foods that are loaded with sugar and refined carbs.

4. Regularly do high intensity exercise

One of the best and most effective methods of increasing HGH levels is by exercising. According to health experts, to enjoy a significant boost in your HGH, you should do routines that are high intensity.

Interval training, circuit training, repeated sprints, and weight training are a few examples of these high intensity exercises that can remarkably improve your HGH levels. They can also help you get rid of excess body fat, and protect you against obesity, heart attack, high blood pressure, diabetes, and many other diseases.

A few times a week, you can do one session of high intensity workout for about 30 minutes. Just do not overdo it and give yourself a rest day in between your workout days to allow your body to recover and recharge and prevent injuries and other complications.

5. Sleep well

turning off alarm clock in the morning

Most of the HGH that your body produces are released while you are asleep, so you should get enough sleep to have more HGH. Every night, you should strive to get 7 to 9 hours of sleep to make that happen. By sleeping well, you can not only keep your HGH levels up, but also give your tired and stressed body the time to relax and recover.

To improve your sleeping cycle, you should make sure that your bed is clean and comfortable. Change your sheets, blankets, and pillow cases regularly. Keep your room dim and noise-free by putting up some blackout curtains and shutting your windows close, and set your air conditioner to a nice and cool temperature. Avoid drinking coffee or eating a lot at least a couple of hours before bedtime, and do not use your laptop, phone, or other devices in bed.

6. Try taking other natural supplements

Aside from L-arginine supplements, there are other natural supplements that can enhance your HGH levels. According to medical professionals, the following are great natural options to boost your HGH production:

  • L-dopa – This supplement was given to patients suffering from Parkinson’s disease, and a significant increase in their HGH was observed.
  • Glutamine – Taking a 2-gram dosage of this supplement can improve HGH levels short-term by up to 78%.
  • Glycine – This supplement can raise HGH levels short-term and boost physical performance.
  • Creatine – Taking a 20-gram dosage of this supplement can cause an HGH boost that can last for 2 to 6 hours.
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How Do You Fix Low Testosterone?

Hormone imbalances are a serious health condition that has to be addressed at the earliest opportunity. If, for example, you have low levels of the hormone testosterone in your body, you will encounter various problems if it is not dealt with right away. You can suffer from impaired physical, sexual, mental, and reproductive functions, and live a low quality of life.

Facts on Testosterone

Testosterone is a type of hormone that is naturally produced by the human body. In men, it is produced by the testicles, and exists in great amounts, while in women, it is produced by the ovaries and adrenal glands, and is found in smaller amounts.

If you are a man, testosterone is behind some of the most important processes and functions that your body carries out throughout your lifetime for optimal health.

Below are examples of the roles of testosterone in a man’s sexual health:

Development of the male genitalia

During the fetal stage, testosterone facilitates the growth and development of the penis and the testicles. And, during puberty, it promotes the increase in size of the male genitals too.

Sex drive

getting intimate in bed

Testosterone aids in keeping a man’s sex drive high. The more testosterone there is in your body, the more fun and pleasurable times you can experience in the bedroom.

Sperm production

The quality of the sperm is integral in one’s fertility. If your testosterone levels are right, you should not have any problems producing enough amounts of sperm that have excellent structure and motility for fertilizing eggs for reproduction.

In addition to these, testosterone helps in a man’s physical and mental development, including:

Growth of body hair

Once you hit puberty, your testosterone makes sure that you grow facial hair, pubic hair, and other body hair.

Deepening of the voice

Young boys who enter puberty will also develop deeper voices, thanks to testosterone.

Bone and muscle strength

In order to grow bones and muscles that are strong and healthy, testosterone is necessary.

Distribution of body fat

Testosterone helps manage the distribution of fat in the body to prevent the risk of obesity, high cholesterol, and other health problems.

Better mood and mental health

Many studies have found that men with low testosterone levels displayed increased occurrences of anger, depression, anxiety, stress, irritability, and other negative behavior.

Normal Testosterone Levels

Keeping your testosterone levels within the ideal or normal range is important because there are many health issues that can arise once your testosterone levels dip.

To find out how much testosterone there is in your body, you should go to a clinic and take a testosterone level test. With just your blood sample, the medical facility can get a reading of your body’s testosterone levels, and help you figure out what to do if you have low testosterone.

Normal testosterone levels vary in men and women per age group. Check out the data below to know whether your testosterone level test results are considered normal or not:


  • Puberty stage (around 10 years old to 14 years old): <7 – 1,200 nanograms per deciliter
  • 15 years old to 16 years old: 100 to 1,200 nanograms per deciliter
  • 17 years old to 25 years old: 300 to 1,200 nanograms per deciliter
  • 25 years old to 29 years old: 257 to 1,081 nanograms per deciliter
  • 30 years old to 49 years old: 201 to 993 nanograms per deciliter
  • 50 years old to 59 years old: 170 to 918 nanograms per deciliter


  • Puberty stage (around 10 to 14 years old): <7 to 75 nanograms per deciliter
  • 15 years old to 18 years old: 20 to 75 nanograms per deciliter
  • 19 years old and above: 8 to 60 nanograms per deciliter

An adult male has to have testosterone levels that are between 270 nanograms per deciliter and 1,070 nanograms per deciliter, and an adult female between 15 nanograms per deciliter and 70 nanograms per deciliter to be classified as having normal testosterone. If your testosterone level test result returns a lower number, it means you have low testosterone.

Causes of Low Testosterone

There are several things that can cause decreased testosterone levels in the body. Some of the most common ones are:

  • Injury to the testicles
  • Pituitary tumors and other types of tumors that impair hormone production
  • Infection of the testicles
  • Liver disease, type 2 diabetes, and other chronic diseases
  • Intake of certain drugs and prescription medications
  • Aging

Treatment for Low Testosterone

What should you do to fix your low testosterone levels? For positive results, it is best to consult your doctor to know what possible treatment options there are available for your testosterone problem.

Testosterone supplements

These are also sometimes called testosterone boosters. They come in different forms, and they can increase your testosterone levels shortly after intake or application.

man taking supplement pills
  • Injections – These are used to directly inject testosterone into the bloodstream.
  • Skin patches – These are applied on the skin to allow testosterone to be absorbed by the body.
  • Gels – These are rubbed on the skin to introduce more testosterone into the body.
  • Tablets – These are taken orally to add more testosterone to the body through the gums.

Testosterone foods

These are a natural way of increasing the testosterone in the body. Some good examples are:

  • Beets – These contain high amounts of boron, which is a mineral that can raise free testosterone levels in the body.
  • Broccoli – This is a very nutritious vegetable that contains indole-3-carbinol, which is a substance that gets rid of the estrogen called estradiol, resulting to an enhancement in testosterone production.
  • Garlic – This is rich in allicin, which is a substance that decreased your body’s cortisol production, resulting to increased testosterone levels.
  • Olive oil – This is loaded with healthy fats and can aid in boosting your body’s testosterone levels.

Lifestyle change

To solve your low testosterone problem, you should start living a healthy life by quitting drugs, smoking, and excessive alcohol drinking. You should also strive to be more physically active by exercising regularly and finding ways to better manage your stress and mental health.

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Is Anger a Sign of High Testosterone?

Testosterone is the primary male sex hormone. It is produced by the testes in great amounts and is key to various male bodily processes that occur from fetal stage to old age. Some of its most important functions include:

  • Growth and development of bone strength and muscle mass
  • Libido or sex drive
  • Growth of pubic hair, facial hair, chest hair, and other body hair
  • Deepening of the voice
  • Production of sperm
  • Energy levels
  • Body fat distribution

In men, testosterone levels in the body vary per age. From birth to late teens or early 20s, men experience an increase in their testosterone levels each year. And, after 30s or 40s, they see a gradual decline in their body’s testosterone production by about 1% each year.

What are the normal testosterone levels in men?

The normal testosterone level of an adult male is about 270 nanograms per deciliter to 1,070 nanograms per deciliter, or an average of 679 nanograms per deciliter throughout adulthood. If your testosterone levels are good, you can enjoy:

  • Increased muscle and bone strength
  • High energy levels
  • Better weight management
  • Decreased fat
  • Efficient cognitive skills

In addition, you can avail of a number of health benefits, such as:

  • Good blood pressure levels
  • Low risk of heart attack, stroke, and obesity

How do you know what your testosterone levels are?

To determine what your testosterone levels are, you should go through a testosterone level test. You should consult your doctor to know what it is all about.

Usually, a testosterone level test needs a sample of your blood. To do that, a health worker will insert a small needle into a vein in your arm and draw a small amount of your blood into a vial or test tube.

Once the laboratory gives you your testosterone level test result, and it states that you have normal testosterone, then you should be fine. However, if you either have low or high testosterone, you and your doctor should discuss right away how to proceed.

What are the effects of low or high testosterone?

If you have low testosterone, you may suffer from several side effects that can negatively affect different aspects of your life. You may experience:

  • Reduced energy levels
  • Low libido
  • Difficulty getting or maintaining erections
  • More frequent bone and joint pains and aches
  • Weight gain

On the other hand, if you have high testosterone, you may encounter a number of side effects, such as:

  • Acne
  • Sleep disorders
  • Inflammation of the prostate gland
  • Shrunken testicles
  • Decreased sperm count
  • Aggression

Is it true that anger is a sign of high testosterone levels?

aggressive business man

According to a number of studies, anger can sometimes be a symptom of high testosterone levels in the body. If you misuse testosterone therapy or testosterone boosters, your testosterone levels can shoot up to abnormally high levels, and cause a drastic rise in your aggression, anxiety, and anger levels. This is especially a common side effect of testosterone pellet therapy, as it is capable of pushing your testosterone levels way higher than the other options.

To avoid this predicament, you should talk to your doctor about testosterone therapy and boosters. You should get a prescription, and only take the recommended dosage. Do not attempt to self-medicate, as doing so not only can worsen your mood but also raise your risk of high blood pressure, infections, liver disease, and others.

How do you take good care of your testosterone levels?

Maintaining your testosterone levels is important to enjoy a healthy life. To avoid low or high testosterone levels in the body, you should try the following practices:

1. Exercise

There is a long list of health benefits that exercise can offer. If you do it on a regular basis, you can lose weight or maintain a healthy weight, and get a fit and trimmed body. You can also improve your strength, endurance, and stamina. By doing cardiovascular exercises, you can work your heart, and protect against heart attack, stroke, high blood pressure, and other cardiovascular disease; and help improve blood circulation and blood flow to your penis for better sex.

man working out in gym

Exercises can also enhance the body’s ability to produce testosterone. Men with low testosterone are urged to get into weight lifting and high intensity exercises, as these can boost testosterone levels in the body, and raise your physical fitness and athletic abilities.

2. Eat healthy

There are numerous foods that can naturally raise your testosterone levels. They are loaded with essential vitamins and minerals that can safely and efficiently facilitate your body’s ability to produce testosterone.

One example is ginger, which is rich in antioxidants and can help increase testosterone levels by as much as 17% if consumed daily. Another example is onion, which is loaded with nutrients and antioxidants that not only can help boost your heart functions but also enhance your total testosterone levels.

There are also several types of seafoods that are known to be good for boosting the body’s testosterone, and some good examples are oysters, shellfish, and tuna. Green and leafy vegetables, such as kale, spinach, cabbage, and broccoli, contain high concentrations of magnesium, which is a mineral that can improve your testosterone levels as well.

3. Manage stress levels

High levels of stress can negatively impact your testosterone levels. If you are often exposed to stress brought about by your working environment, school, bills and expenses, or family and other relationships, your body may not be able to produce as much testosterone as before, and, as a result, leave you with low testosterone levels.

For the good of not only your sexual and reproductive health but also of your mental and emotional health, learn how to manage your stress better. You should see a therapist or a counselor to figure out the different factors that cause your stress and find appropriate solutions to improve the overall quality of your life.

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Is Your Testosterone Higher in the Morning?

Testosterone is a hormone that is found in both men and women. It is naturally produced in large amount by the testicles (men), or in smaller amounts by the ovaries and the adrenal glands (women). Known as the primary male sex hormone, it plays many important roles in males, from fetal stage to puberty to adulthood to old age. In women, it also takes on a number of functions that are key to overall health.

Testosterone Functions

Testosterone regulates numerous bodily functions in both men and women.

In men, it helps facilitate:

Sex drive

Testosterone can affect a man’s sex drive or libido. If testosterone is low, it can cause a decrease in the desire for sex.

Sperm count

Testosterone aids in the production of sperm. If testosterone is low, it can result to a reduced sperm count, and can eventually lead to infertility.

Production of new red blood cells

Testosterone is essential in the production of red blood cells for good blood circulation in the body. If testosterone is low, it can lead to impaired blood flow to the penis and can negatively impact erectile function.

Growth of body hair

Testosterone promotes the growth of body hair, including chest hair, pubic hair, facial hair, and underarm hair. If testosterone is low, there is a risk of hair loss.

Bone density

Testosterone helps in the growth and development of strong and healthy bones. If testosterone is low, bone injuries, diseases, and disorders are likely to occur.

Muscle strength

Testosterone boosts muscle strength and size. If testosterone is low, it can lead to weak muscles and the development of muscle disorders.

Body fat distribution

Testosterone is key to the proper distribution of body fat. If testosterone is low, it can increase the likelihood of weight gain and obesity.

In women, testosterone helps in the following functions:

Sex drive

woman on top

Testosterone also helps promote sex drive or libido in women, similar to men. If levels of testosterone are low, the risk of losing interest in sex becomes high.

Bone density

Testosterone also contributes to the development of strong and healthy bones in women. If levels of testosterone are low, the odds of developing bone disorders, such as osteoporosis, increase.

Muscle strength

Testosterone also aids in muscle building and development in women. If levels of testosterone are low, muscle aches and pains, muscular dystrophy, and other muscle disorders are more likely to occur.

Daily Testosterone Cycle

The body’s testosterone levels change multiple times a day.

  • Morning

This is when the testosterone levels are at their peak. If you talk to your doctor about taking a testosterone level test, they will surely advise you to do it in the morning, around 7 am to 10 am, to catch your testosterone levels at their highest.

  • Afternoon

From around noon, testosterone levels in the body start to slowly decrease. Therefore, you should avoid scheduling your testosterone level test during this time of the day.

  • Night

Once the sun sets, the testosterone levels in the body also dip to their lowest point. This is often accompanied by low energy levels and sexual desire, and high exhaustion and stress.

There are various other factors that can also affect testosterone level cycles. In addition to the time of day, testosterone levels can also decrease or increase because of:

  • Alcohol consumption
  • Caffeine intake
  • Exercise or physical activity
  • Stress
  • Sexual activity

Normal Testosterone Levels

For optimal sexual health, keeping your testosterone levels within the normal range is important. The normal levels differ for each age group, and they usually trend upward from birth to late teens or early 20s, and gradually decrease year after year from age 30.

Here are the normal testosterone levels in males measured in nanograms per deciliter or ng/dL:

  • 10 years to 14 years: <7 – 1,200
  • 15 years to 18 years: 300 – 1,200
  • 19 years to 24 years: 240 – 950
  • 25 years old to 44 years old: 617 – 668
  • 45 years old to 64 years old: 562 – 606
  • 65 years old to 84 years old: 471 – 524
  • 85 years old to 100 years old: 376

Compared to men, women produce testosterone in much smaller amounts, but also experience an increase in testosterone levels as they hit puberty, and then a gradual decrease after that.

Here are the normal testosterone levels in females measured in nanograms per deciliter or ng/dL:

  • 0 to 9 years: <7 – 20
  • 10 years to 11 years: <7 – 44
  • 12 years to 16 years: <7 – 75
  • 17 years to 18 years: 20 – 75
  • 19 years and above: 8 – 60

Good Testosterone Foods

To boost your testosterone levels, you should eat foods that have testosterone-boosting abilities in your daily diet. Below are examples:


A popular libido-booster, oysters are rich in zinc, a mineral that can naturally increase testosterone levels in the body and enhance sperm production.



Your body needs the healthy kind of cholesterol to be able to carry out its different functions. If you eat coconut, you can facilitate your body’s cholesterol levels and the production of more testosterone.


This cruciferous vegetable is loaded with indole-3-carbinol, which is a compound that helps increase the secretion of hormones in the body, including testosterone.


This fruit is overflowing with vitamin A, vitamin C, and vitamin E, which helps in boosting overall health. It also contains iron and antioxidants, which are crucial to increased libido and testosterone production.

Olive oil

A study found that consumption of olive oil can increase testosterone levels. Participants who consumed olive oil on a daily basis were found to experience a 17% to 19% increase of testosterone in a span of three weeks.


A widely used herb, garlic contains allicin, which is a compound that has the ability to decrease the cortisol levels in the body. With low levels of cortisol, your body’s testosterone can do its job a lot more efficiently.

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Does Working Out Make You More Sexually Active?

There are many benefits to working out. It helps you burn more calories so you can lose weight faster, improves your mood and memory, boosts your muscle and bone strength, and enhances your immunity to infections and diseases. It can also take your sex life to another level. If you are wondering how working out can improve your sex life, read on and learn.

Working out reduces your body’s stress levels and boosts your sex drive.

There are many different things that can bring stress to our lives. They can be a strict and demanding boss, the chaotic rush hour traffic every morning, the increasing costs of goods and services, the piles of unpaid utility bills on your desk, or childcare expenses. And, if you have to deal with these frequently, your desire for sex gradually declines. What should you do to not let these problems affect your sex life? How you should you handle them?

Many studies show that working out or exercising regularly can improve one’s stress levels. They claim that the more physically active you are, the greater the amount of feel-good hormones your body releases.

Every time you work out, your body produces endorphins, which are compounds that can lower your stress. If you are not stressed, your sex drive or libido will be fine, and you and your partner will be able to enjoy many fun and pleasurable sexual encounters.

Working out boosts your blood circulation and penile performance.

There are different kinds of work out routines, and among them, cardio exercise is known for its long list of heart benefits. By running, brisk walking, biking, or jogging on a regular basis, you can work your heart and make it more capable to pump blood for the different vital organs and parts of your body.

If your body has poor blood circulation, you are at risk of impaired penile performance. There is a medical condition called erectile dysfunction that is, at times, brought about by poor cardio health. Because your heart is unhealthy, it cannot pump enough blood to reach your penis. As a result, you have a hard time getting an erection even after receiving sexual stimulation, or maintaining an erection that is hard and long-lasting to satisfy both you and your sex partner.

By working out even a few times a week, you can enhance your sexual health, and have a penis that can perform at peak levels. Not only that, you can make your heart, blood vessels, and the rest of your cardiovascular system stronger, and prevent heart attack, stroke, high blood pressure, high cholesterol, and other illnesses.

Working out can get you in shape and raise your self-confidence.

sensual workout

Many people who are out of shape can get so self-conscious about their bodies that they try to cover up as much as possible even when having sex. A lot of them are also not so much into going out or participating in social events as they have this negative idea of themselves, thinking that others will only laugh at them or ridicule them because of how they look. This attitude can limit their sexual experiences, and even make them less attractive to potential sex partners. But, if they can start working out, they can get rid of those fats and flabs, and be more confident about their appearance.

You do not have to have those six-pack abs that Greek statues have or get as buff as those Hollywood action stars. You just have to get to your ideal weight, and build and develop toned muscles that can improve your look. By looking fit and healthy, you can become more alluring to potential sex partners, and have a more enjoyable sex life.

Working out improves your flexibility, stamina, and endurance.

If you do not want to be in embarrassing sexual situations, such as running out of breath even after only five minutes of intimacy in the bedroom or hurting your back after trying a different sexual position, you should seriously consider working out regularly.

Even for only 30 minutes every two days, you can work your muscles, joints, heart, and lungs by running on a treadmill, biking around your neighborhood, or brisk walking at the park, and significantly boost your stamina and endurance. You should be able to last longer in bed and have more frequent sex.

In addition, if you do yoga or some other similar exercise, you can gain more strength and flexibility. Experimenting different sexual positions with your sex partner should not leave you in pain and discomfort for days any longer.

Examples of simple and good workout routines to improve sexual health

There are several workout routines that you can try at home or at the gym to improve your sexual health. Below are some good examples:

Brisk walking

A study found that brisk walking half an hour a day can reduce the risk of erectile dysfunction in men by about 30%, and can also clear the blood vessel and promote better blood circulation and flow for firmer and longer-lasting erections. It also concluded that this exercise can make the body release more endorphins, which results to lower stress levels and improved mood. 

Weight lifting

To increase sex drive or libido, you need high testosterone levels in your body. Through weight lifting, you can make your body produce more testosterone, and boost your sex life. You can also build a stronger core, arms, chest, shoulders, and abs, which can raise your stamina and endurance levels for sexual intercourse.


yoga and sex

Many people think of yoga as a relaxation exercise that can clear the mind and bring peace to one’s self and wellbeing. However, it is actually a lot more than that. Yoga can also help improve your sex life by getting your body try different positions, which should promote flexibility. There are yoga poses, such as the Peacock Pose, the Shoulder Stand, and the Bow Pose, which can boost your pelvic muscle strength and give you and your partner maximum pleasure in the bedroom.

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Is Taking Testosterone Good for You?

Having low testosterone is a problem that many men around the world deal with. It is something that needs to be treated as soon as possible because it can negatively impact various aspects of a man’s life. These days, those with low testosterone in the body take testosterone supplements to increase their levels. Are these things 100% good for you or do they come with some side effects that may lower your quality of life?

What is testosterone?

A type of hormone, testosterone is the primary male sex hormone produced in the testes or testicles. It is in-charge of several bodily functions from birth to puberty to old age, such as:

Development of the penis and testes

Testosterone is crucial to fetal development. Even before birth, testosterone facilitates the growth and development of the penis and testes, and continues to do so through puberty.

Development of bones and muscles

Testosterone plays an important role in the building of strong bones and muscles. It promotes bone density and muscle mass for better physical abilities and athletic performance.

man removing excess body hair

Growth of body hair

Testosterone is responsible for the appearance of body hair, including facial hair and pubic hair, especially once a young male enters puberty stage.

Distribution of body fat

Testosterone helps the body efficiently distribute fat around to prevent the risk of obesity, heart attack, stroke, high blood pressure, high cholesterol, and other health problems.

Production of red blood cells

Testosterone is instrumental in the production of new red blood cells in the body for improved blood circulation, and cardiovascular, brain, immune, and sexual functions.

Testosterone is also crucial to sexual performance as it aids in the following:

Production of sperm

Testosterone helps males produce high amounts of sperm that are well-developed and have good motility, which can make reproduction easier.


Testosterone is key to having a good amount of libido or sex drive for satisfying and enjoyable sex and an active sex life for many years.

Why do some men have low testosterone?

Testosterone levels in men generally reach their optimal levels during late teens to early 20s. And, once they reach their 30s or 40s, the amount that their bodies produce gradually decrease by about 1% annually.

According to health professionals, the following are the ideal testosterone ranges for every age group:

  • 25 years old to 29 years old – 5.05 nanograms per deciliter to 19.8 deciliter
  • 30 years old to 39 years old – 4.85 nanograms per deciliter to 19.0 nanograms per deciliter
  • 40 years old to 49 years old – 4.46 nanograms per deciliter to 17.1 nanograms per deciliter
  • 50 years old to 59 years old – 4.06 nanograms per deciliter to 15.6 nanograms per deciliter
  • 60 years old to 69 years old – 3.67 nanograms per deciliter to 13.9 nanograms per deciliter
  • 70 years old to 79 years old – 3.28 nanograms per deciliter to 12.2 nanograms per deciliter
  • 80 years old to 85 years old – 2.88 nanograms per deciliter to 10.5 nanograms per deciliter

Looking at that data, we can say that as men age, their testosterone levels naturally decline.

In addition to aging, low testosterone levels in the body can also be caused by diseases and disorders, such as:


A common sexually-transmitted disease, the Human Immunodeficiency Virus of HIV is an infection that is caused by a virus that can bring a lot of harm and damage to one’s body. If not diagnosed right away, it can impair many bodily functions, including testosterone production.

Pituitary problems

The pituitary gland is an important member of the body’s endocrine system, situated between the brain’s hypothalamus and pineal gland. It is the primary facilitator of the secretion of hormones, including testosterone, into the bloodstream.

Testicular cancer

A type of cancer that strikes the testicles, testicular cancer is a high-risk disease that can impair the body’s ability to produce testosterone and healthy sperm for reproduction. Its common signs and symptoms include a lump, pain, and swelling.

Sometimes, low testosterone can also be a result of undergoing treatment for cancer, particularly prostate cancer; and tuberculosis, sarcoidosis, or other inflammatory diseases.

Should you take testosterone to increase testosterone levels?

If your testosterone level test shows that you indeed have low testosterone in the body, you should talk to your doctor about the treatment options available to treat the problem.

Usually, testosterone therapy is prescribed to men with low testosterone. It can boost testosterone levels in bodies that can no longer produce testosterone on their own. It is available in different forms and can raise testosterone levels right after usage.

Nowadays, you can find various testosterone therapy options, such as:

testosterone gel
  • Skin patch – This boosts testosterone by applying it on the shoulder or upper arm once a day.
  • Gels – This is applied directly on the skin once a day so that testosterone can be absorbed directly by the skin.
  • Injections – This is injected into the muscles to get testosterone into the bloodstream.

Does testosterone therapy come with any side effects?

There are studies that say that testosterone therapy can be risky and dangerous. According to them, testosterone therapy may cause the following problems:

Sleep apnea

This is a type of sleeping disorder in which one’s breathing suddenly stops and starts again multiple times while asleep.

Acne and other skin problems

Taking testosterone can make your skin produce more oil, and can cause severe acne, pimples, and other skin problems.

Low sperm count

One study found that taking testosterone can shrink one’s testicles and render it unable to efficiently produce enough and good quality sperm.

Heart problems

There was a study that discovered the link between taking testosterone and heart health. It found that men aged 65 years old and older who used testosterone gel for a certain period of time showed an increased risk of heart problems.

Because of these hazards, it is of utmost importance that you consult a doctor before buying any testosterone boosting products or starting testosterone therapy on your own.

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How Can I Raise Testosterone Levels?

Testosterone is a steroid hormone that is naturally produced in the bodies of both men and women. In men, it is primarily produced in the testicles and exists in large amounts, and in women, it is produced in the ovaries but in much smaller amounts.

During puberty, testosterone facilitates various physical changes in boys, including growth of facial hair and pubic hair, increased muscle mass and bone density, increase in height, enlargement of the penis and the testicles, and deepening of the voice.

Usually, men reach their peak testosterone levels in their late teens to early 20s. And, in their 30s, they may start to experience a gradual decline in their testosterone levels as testosterone production naturally decreases with age.

Throughout adulthood, it is important to keep your body’s testosterone at optimal levels to enjoy healthy sexual and reproductive functions. How do you ensure that your body can produce enough testosterone? What can you do to raise your testosterone levels?

Minimize Your Stress

Through the years, several research studies have been conducted to learn about the different negative effects that stress can cause, and among the dangers found is impaired testosterone production. If you are always stressed because of work, school, family, relationships, finances, or rush hour traffic, your body will start to produce less testosterone and your risk of various diseases increases.

One of the studies observed how stress triggers two simultaneous reactions in the body: an increase in the production of cortisol in the body and a decrease in testosterone levels.

Cortisol is known as the body’s stress hormone. It is a steroid hormone released by the adrenal gland in response to stress stimuli. Every time you are stressed, it increases blood sugar levels, boosts metabolism, and suppresses the immune system. It also slows down your body’s testosterone production. So, the more stressed you are, the higher your cortisol levels are, and the lower your testosterone levels get.

man stress free

For optimal hormone health, you should protect yourself against stress. Find ways to better manage your stress levels on a day-to-day basis and get into activities that can relax and clear your mind. You can try meditation, yoga, and other exercises, or see a therapist.

Eat Right

The types of foods that you eat have a huge impact on your body’s testosterone levels. So, for normal hormone levels and good overall health, you should keep track of your daily calorie intake and prepare healthy and balanced meals everyday.

According to health experts, foods that are high in good proteins, fats, and carbohydrates can help increase testosterone levels in the body. Thus, you should include more of them in your meals, and get rid of those that do not provide you with the essential nutrients that you can make good use of to improve your health.

Protein-rich foods such as eggs, fish, lean meat, cheese, beans, legumes, and tofu are highly recommended to anyone who wants to fix their low testosterone levels. Carbohydrate sources like apples, bananas, almonds, walnuts, oats, brown rice, and pumpkin seeds are also great natural testosterone-boosting foods. Foods that contain good fats, such as cheese, avocados, dark chocolate, and chia seeds have also been found to be helpful in raising testosterone levels and maintaining good health.

Soak up the Sun

Vitamin D is an important vitamin that can help improve your testosterone levels. It is present in many different kinds of foods, such as cheese, salmon, mackerel, tuna, soy milk, cereal, eggs, and beef, and certain vitamin supplements.

Moreover, it is offered by the sun in abundance. So, if you want to enjoy its natural testosterone-boosting ability, you can just go outside, and stay under the sun for 10 to 15 minutes a day.

With more vitamin D absorbed by the body, you can raise your low testosterone levels, and also improve your skin health, strengthen your bones and muscles, boost your immune and erectile health, and reduce your risk of chronic inflammatory diseases.

Get Regular Exercise

There is a long list of benefits that you can get from exercise. If you are overweight or obese, you can start eating healthily and exercising regularly to get down to your ideal weight more effectively, and decrease your risk of high blood pressure, high cholesterol, and high blood sugar levels. In addition to that, you gain more strength, stamina, endurance, and flexibility.

man morning workout

Exercise can also help raise testosterone levels in the body. In one study, participants who exercised on a regular basis were found to have high testosterone levels than those that did not. They also showed better athletic and fitness abilities and reaction time.

Among the different types of exercise, weight lifting is considered to be the best when it comes to increasing testosterone. A few times a week, you can spend half an hour to an hour at home or at the gym doing push-ups, squats, chest presses, shoulder presses, deadlifts, and others.

High-intensity interval training or HIIT is also good for testosterone. By doing a 15-minute or 30-minute session two or three times a week of jump squats, burpees, butt kicks, jumping lunges, forearm plank, and so on, you can promote testosterone production and also boost your fitness level.

Get Plenty of Sleep and Rest

The human body cannot function properly if it is always tired. It needs to rest and recover everyday to be able to carry out its many responsibilities efficiently.

If you want to start an exercise or workout regimen, you should not force yourself to do it for several hours every single day. You should give your body at least 24 hours in between your exercise days to repair and rejuvenate to avoid injuries and other health problems.

Every night, you should strive to get 7 to 10 hours sleep to give your brain and other vital organs the time to relax, your bones and muscles the time to repair, and your other important organs and systems the time to recover. The next day, you should feel great and have high energy levels.

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.