We measured serum testosterone levels, the number of steps, and the total energy intake. Forty-one overweight and obese men completed a 12-week lifestyle modification program (aerobic exercise training and calorie restriction). Obesity results in reduced serum testosterone levels, which causes many disorders in men. 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. Others lifestyle factors include certain medical conditions (diabetes and high blood pressure) as well as cancer treatments such as chemotherapy and radiation therapy resulting in decreased levels of testosterone production. Smoking, obesity and drinking too much alcohol also have the ability to lower testosterone levels. Eating foods rich in nutrients such as vitamin D, magnesium and zinc will help your testosterone levels to remain balanced. Testosterone levels naturally decrease with age, but certain habits and conditions that you can influence such as food consumption, sleep duration and activity levels as well as smoking status can sabotage testosterone production. A 2021 study suggests that there may be a link between daily physical activity and the development of hypogonadism. Not only did testosterone rise with this workout session but other sex hormones like growth hormone also increased significantly. In contrast, anaerobic exercise-induced stimulation of testosterone production was explained by the effect of the anaerobic glycolytic pathway on the release of gonadotropin releasing hormone (GnRH) and LH . Cadoux et al. injected radiolabeled testosterone in men who underwent vigorous aerobic exercise for 50 min. Aerobic exercise can provide a large physiological stress to the body, resulting in a corresponding response of the neuro-endocrine system. Cumming et al. showed that both testosterone and luteinizing hormone (LH) synchronously peaked at 20 min of progressive intensity exercise on an ergometer. Daly et al. likewise showed that, despite rapid increases in T-Testo after 30 min of endurance running, the levels significantly decreased 90 min into the recovery. The results demonstrated that a combination of a moderate intensity, higher volume, and shorter resting periods between sets can acutely and significantly increase the post-exercise T-Testo. However, Charro et al. reported that, when the total volume of the load lifted is fixed, both the variable and constant exercise intensities produce similar acute changes in T-Testo in healthy young men. Sleep apnea, a condition in which you stop breathing for short periods while you are asleep, can negatively affect hormone levels, including testosterone. Excess body fat, particularly around the abdomen, can contribute to lower testosterone. Doctors often recommend a trial of intense lifestyle changes for men with low testosterone before considering medications. Certain lifestyle habits can help slow the natural testosterone decline that comes with age. Whether this effect is secondary to weight loss and less aromatization, or solely secondary to exercise, is unclear. It was previously questioned whether the exercise protocols contributed to the variable results in these studies. In this and the following, section, we will discuss how obesity and aging, respectively, affect the exercise-induced changes in testosterone concentrations. Comparing the three groups, resistance-trained individuals had a higher increase in T-Testo, especially after resistance exercise. They studied sedentary, endurance trained, and resistance trained individuals performing endurance and resistance exercise sessions a week apart. For example, it would have been better if he'd been able to take some more accurate tests for measuring body fat percentage like a DEXA scan. Coach Maxwell Alexander’s hiking philosophy is about more than just physical fitness; it’s about finding balance, boosting mental clarity, and reconnecting with nature. Hiking in the Hudson Valley is not just about getting a good workout—it’s about nurturing your mind, body, and spirit. Paired with a moisture-wicking black shirt that hugs the body just right, his outfit is designed for both comfort and efficiency. Maxwell’s hiking wardrobe features fitted compression pants that offer both support and flexibility, allowing for free movement on the trail while also enhancing muscle performance. "When you’re out on the trail, you’re not just moving your body—you’re giving your mind a much-needed break," he says. Coach Maxwell Alexander, a leading voice in men’s fitness and wellness, shares how hitting the trails can be a game-changer for both physical and mental vitality.
