My testosterone level was 202 ng/dl when I got it tested on 26 march 2023, at that time I was not exercising and had a very sedentary lifestyle, after this test I joined gym and started heavy exercises in hope to increase this level, as I read on internet that testosterone levels can get low if one is having a very sedentary life and not exercising and by getting proper nutrition, sleep and doing exercises specially lower body exercises, levels will increase, also I am overweight, my height is 6 ft, age is 21 and weight is 106 kgs, so exercised a lot, from last 1 month I also started doing 1 hour cardio in morning. Despite of all this, going gym everyday and exercise for one hour, and one hour cardio in morning, my testosterone level didn't rise, on the contrary it decreased to 167 ng/dl, from 202 to 167, I got it tested on 16 sep 2023. I took proper nutrition, sleep and worked out properly, still why it didn't increased?

Dr. M S HaqueSexologist38yrs exp

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Here are some additional tips to optimize your testosterone levels: strength training and resistance exercises: incorporate compound exercises like squats, deadlifts, bench presses, and overhead presses, which can help stimulate testosterone production. Healthy diet: ensure you're getting a balanced diet rich in essential nutrients like zinc, vitamin d, and healthy fats, as these are important for testosterone production. Include lean proteins, fruits, vegetables, nuts, and whole grains. Adequate sleep: aim for 7-9 hours of quality sleep each night to support hormone regulation, including testosterone production. Weight management: continue with your weight loss efforts to reach a healthier weight, as excess body fat can contribute to lower testosterone levels. Stress management: practice stress-reducing techniques such as meditation, deep breathing, or yoga, as chronic stress can impact testosterone levels negatively. Regular check-ups: consider consulting a healthcare professional to monitor your progress and assess your testosterone levels over time. 

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