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”


Lift weights!

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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Become a New Healthier You With This Helpful Information

Most people who have been involved in health and fitness for almost any time period say they wish there are a few things they understood just before they began. That is why this short article collected a number of the best health and fitness techniques for equally novices and intermediate health and fitness buffs. The following tips can be utilized by individuals associated with a level of ability.

To properly exercise your muscle mass, only job them out for approximately 1 hour. Training for more than a hour or so typically performs in opposition to you. Your system tends to create far more cortisol after about 1 hour, and this can cause you entire body to equally prevent androgenic hormone or testosterone and make you waste materials muscle you possess just acquired.

Even if this report could make it audio straightforward, the most important aspect is work and perseverence. Training can be fun as well as simple, but it additionally needs consistent work to accomplish any effects. So, shut down the TV and get from the chair, visit the health club, and commence training.


  1. My Humble request to you please sier make a video on the topic Does Break Fast is the most imortant meal ofd the day ? if we skip breakfast its not good for our Health ?

  2. you might be mine virtual doctor ..thank you for this video..
    i hv learned many things from this video one

  3. 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.

  4. 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.

  5. Interesting video. I already knew weight training is better than running. However, I am a little disappointed about my favorite pastime: biking. You say it decreases testosterone. Is power-biking is a good alternative? I mean riding in a higher, heavier gear?

  6. 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.

  7. 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.

  8. I'm trying to solve my own Skinny-FAT problem and the info in this video seems very on point for me

  9. 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.

  10. 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??

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