My favorite, clinically proven formula for naturally increasing your testosterone and sex drive:
You can also watch this video on my channel:
🏋️♂️ The Truth About Exercise: Does It Increase or Decrease Testosterone Levels?
“I’m super confused about working out and exercise… does it increase or decrease testosterone levels? I’ve read mixed information and I think I’m doing something wrong because I’m not gaining any muscle, my belly looks fatter and worst of all, my sex drive is worse and it’s causing problems with my girlfriend.
I’ve watched so many of your videos and I’ve applied your advice. I’ve gotten great results with my health. However, I don’t think you’ve ever answers this topic - Please help me Dr. Sam”
Actually, I have addressed this question in the past, but not in detail or directly and that’s why I’m bringing this up today.
And the truth is that I get a lot of questions about this topic.
So the fact is that exercise can increase OR decrease your testosterone levels.
It all depends on what you do, when, where, how often and for how long.
And thus, you can gain OR lose muscle.
Decrease OR increase belly fat.
Gain OR lose strength.
Increase OR decrease your energy levels.
Improve or decline immune system.
And you can increase or decrease your sex drive, libido and happiness.
When I was younger, I would exercise 5-6x weekly.
I would work out for at least an hour. I would lift heavy weights, I’d push hard and go to “failure” on all my exercises.
I would also do cardio almost daily - for at least 30 minutes or more. Typically it was the bike, jogging, stairmaster, etc.
It was a hard workout and I would always leave the gym feeling exhausted.
However, I felt like I had a good, “honest” workout because I gave it my all and pushed as much as I can.
I did this for years…
The end result - sadly, I looked the same all the time!...
I always seemed like I had a cold and I’d get sick often.
I never had any energy to do much else -- I was just tired from my workouts.
The end result is I looked “skinny-fat”.
You know, not muscular or “lean”. It just didn’t look good. I was “puffy” and “squishy” all the time.
And sadly, my sex drive was kinda “blah”. Granted, because I was YOUNG, it was still “okay”.
However, compared to my friends - it was much lower.
Then one day I decided to do a hormone test because I was just curious.
Well, guess what -- my testosterone levels were low.
Worst of all, my “negative” hormones were “high”...
Thus, my hormones were not good, not optimal -- definitely not for a 23 year old man.
...When things should have been much better and I should have had super high testosterone levels.
I realized then that without the right hormones - it doesn’t matter what you do, how much you exercise or what you eat -- you’re screwed!
This is why steroids are so powerful. They give you “optimal” levels.
However, you can make your own“natural steroids” from within, and not have any of the negative side-effects …
IF you know what to do and more importantly, what NOT to do.
So what does all of this have to do with the original topic of “exercise and increasing or decreasing your testosterone levels”?...
Here’s the basic “short cuts” on the “do’s” and “don’ts”
Keep your workouts short, 45 minutes or less.
Workout no more than 4x weekly.
Do one workout with heavier weights and lower reps - about 8-10 repetitions. And the next workout higher, about 12-15 reps.
One week out of every month, reduce your sets and have easier workouts.
Eliminate or limit stressful cardio. This means no running, jogging, biking, etc. These all decrease your testosterone and increase stress hormones.
Don’t kill yourself every workout, go to failure, pushing hard, etc. When you are “natural” and have “regular” genetics, you can’t push so much, so often…
When I ask most people “what’s the opposite of testosterone”, people typically reply back with “estrogen”, the female hormone.
However, this is not true.
Actually, the opposite of testosterone is the stress hormone, cortisol.
Cortisol does the opposite of testosterone.
It decreases muscle and strength, increases belly fat, makes you tired and kills your sex drive.
Again, “stress” is bad and the wrong workouts will cause stress on your body.
Thank you for watching. Please feel free to comment, like or share with your friends.
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Hey I am a lean guy like I have about 18% body fat but it’s hard to gain weight and muscle. Currently I bench 125 as my max and I weigh 145. I can squat 250lb again as my max but I’m still skinny. I’m healthy foods good protein carbs fats. But my arms and legs barley get bigger. 6 months ago my max was 65 lbs and my arms are 3 inches bigger around than then and I’ve gained 20 pounds. So my question is why is this happening. Why isn’t my body doing what it’s supposed to be doing. I’ve looked up articles and stuff but it goes back and forth about eating more and working out harder. I mean I work out moderately and maybe once a month I’ll really push myself to see my gains. I can’t eat more I pre make my foods weekly and each day I have about 3500 calories (again healthy proteins carbs and fats) and I tried eating less but l loses weight and muscle but if I eat more I’ll feel like I’ll puke because that is a lot of food for a 145lb guy. Just help me if you can any advice will help you seem like you know your stuff
This is complicated. My suggestion is that first you drop down to 12% body fat, 18% is too high. You need to work out LESS. Only 2-3x weekly. Split your body in half. Upper body one day, lower body the next. Or “push/front” of body one day and “pull/back” of body another day. That’s it.
Take your time. I started at 145 lbs at 6’3”, worked hard and dropped to 130 lbs!!!!!! I was so pissed. I was so skinny. But little by little I’ve grown to about 210 lbs at 8% body fat. It takes time and SMART training, eating and supplements. Not “more” or “harder”. Only SMARTER!
You’re welcome and yes, testosterone makes you stronger. However, if you want to get much stronger, or look like a “bodybuilder”, you have to take a LOT of testosterone. Your levels will need to be 5-10x higher to see such dramatic muscle growth.
thanks dr sam for these amazing inf ,i'm acardiologist and i liked ur channel so much ...go on but i want from you to make acomplete guide ..what to eat and how much in calculated manner for an exact time after which man can reanalyze and find his T level boosted .
those are too specific details and as a doctor yourself, you know each body is unique... I can't give that accurate information because it will only work for some, but I have plenty of videos on this topic: https://www.youtube.com/watch?v=eT8_UoaqTC4&list=PLkoAH5env5qWC-wHtXcuBSmfucrpioLz1
Thanks Doc. I practise grappling, Brazilian jujitsu three to four time a week. It is pretty taxing. I also do strength training on off days, not to failure though to support the grappling. Does your advise still stand for those like me? I mean cortisol seems to be a natural product of constant fighting or sparring. I guess what I'm clarifying is advise for regular folks versus advice for fighters, for want of a better term.
The higher your testosterone, the better your body can “fight off” cortisol levels. This is why men do better with stress than women. We have a natural protection – better hormones. So, in addition to everything I’ve stated, improving your testosterone with products such as AlphaViril … I also suggest you have a liquid protein drink DURING your workout. Whey Isolate + Highly Branched Cyclic Dextrin and maybe a teaspoon of MCT oil. Sip this during your workout. I would do a 2:1 ratio of carbs:protein to improve insulin and thus, lower cortisol and improve performance.
Hey Doc. Ordered your product about a month and a half ago but it was never delivered. They said it was on back order but now Im feeling like I was scammed. Will you look into your product since you are endorsing it. Thanks
No, testosterone doesn’t. However, what testosterone CONVERTS to, can cause this. “Hair loss” hormones such as estrogens, DHT and cortisol all cause inflammation and that’s what the “itchiness” is from.
Testosterone is GOOD, these other hormones are BAD.
In fact, I’m putting together a great video series about this topic. So please stay tuned as it should be available in a week or two.
Thanks for watching and for your feedback =)
Hello Dr Sam, pls can you recommend any simple protein shake mixture I can do at home to help aid muscle gain? I get to do 20 minutes workout at least 2 times a week. I also have very sensitive skin that gets flaky in especially in dry weather despite what I try to do to stay moisturized. Pls I need help on what to do. I can't even take off my shirt without checking of my skin looks okay first.
You don’t need protein supplements. Much better to just eat REAL food. Also, all protein supplements – with the exception of “vegan” ones – are made up of milk proteins. Such as Whey. This are VERY BAD for anyone who has skin issues. So, stay away from all of these. Also, you MUST eat more fat – good for your skin AND building muscle AND your hormones. Eat more whole eggs, coconut oil, avocados, raw nuts and seeds (no peanuts), macadamia nut oil, hemp oil, etc.
Thank you for the video. Question: I'm planning on getting a vasectomy. Will this destroy or limit my testosterone production?
Also, keep in mind, I already have low testosterone. Way below normal and healthy.
Hi Doc! Excellent video! I would like to know how it will be a lift routine...exercises, sets, reps, rest beetween sets...I think this information it's also important. Could you give us an example, please? Thanks.
Thank you. Well, this can get complicated … so, I’ll do a video and also create a PDF download for you to utilize as a guide. I get a lot of these questions. Make sure you’re subscribed so you’ll get the announcement...
Beer is great for LOWERING testosterone. In fact, all alcohol does this, but beer seems to be worse. For one thing, alcohol increases belly fat. Fat cells produce estrogen. As estrogen increases, your testosterone decreases. In fact, drinking alcohol affects your hormones indirectly. First, it modifies steroid metabolism in your liver. This results in lower androgens (male hormones) for both men and women. Additionally, alcohol increases your stress hormone, cortisol. When cortisol goes up, your testosterone drops fast. Additionally, alcohol causes poor sleep, less growth factors are released and thus, less testosterone is produced. I’m sure you’ve heard of “whiskey dick”, right? That’s when you’ve drank too much alcohol and can’t get a good erection. NOW you know why! I haven’t even spoken about the negative neurotoxicity factors and the drop in dopamine levels… but, that’s for another day.
I received my two bottles of AlphaViral this past Monday. Started out taking 4 pills, 2 pills twice a day. Hoping to see some results with these. I've also over the past two months dropped almost 30 pounds (235 to 207) and 2" off my waist. Going to start my lifting routines back up on Sunday. Thanks for these great videos and advice.
Doc, I know cooling your testicle would increase the amount of your sperm and your testorone too, buy how about cold shower??? I mean showering with cold water till you practically shivering.. how does it affected your hormone??
Cold submersions are great for improving many hormones – creating endorphins, balancing adrenal hormones, reducing inflammation and it’s also very thermogenic – which means it increases your body temperature and burns fat. It doesn’t hurt your body and it has anti-aging benefits. But, you know… it’s not very fun, LOL =)
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