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However, studies in women show mixed results, with some finding little change or even slight decreases in testosterone after certain HIIT programs. However, testosterone plays an important role throughout life for people of all sexes. In women, testosterone is produced in the ovaries, but in smaller amounts. However, depending on your sex, different areas produce different amounts For instance, in men, most testosterone is produced in the testicles. Testosterone is often described as the primary male sex hormone, but everyone produces it. I hold a PhD degree in public health and have 10+ scientific publications on Google Scholar. I've been fascinated by natural male hormone optimization since 2016.
Free testosterone should make up about 1 to 2 percent of your total testosterone levels. Most men focus on total testosterone levels when they’re trying to figure out if they have low testosterone, but free testosterone levels matter, too. A guy in his 20s with healthy genes and no chronic ailments will have a higher testosterone level than a 55-year-old with ongoing medical issues.
While a small, annual decline in testosterone levels is a normal part of the aging process, you can take action to optimize your levels and avoid symptoms of low testosterone. Conventional medicine only tests your testosterone if you’re experiencing symptoms of lower testosterone levels. In addition to these, having too-high testosterone levels put you at risk for health conditions including cancer, cardiac complications, and irritability (9). "Many studies that look at testosterone levels take an amount of people across these ages and test them for their T levels," says McDevitt. A combination of age, genetics, and pre-existing medical conditions determines your testosterone levels.
Even if you don’t have any symptoms of low testosterone, it’s still good to get a blood test annually, she says. Elevated levels can also strain the heart cause other muscles and ligaments damage. When your testosterone levels are getting into the 1,000 up to the 1,500 ng/dL range—and staying up there—that’s too high, says McDevitt. "Testosterone has a mood stabilizing effect, so as it decreases, anxiety can arise." There are a couple of science-backed ways to help you boost testosterone levels naturally. Even if your total testosterone levels are in a normal range, your free testosterone can still be low.
Exercise is only one factor that influences hormone health. For most people, the healthiest approach is to combine different types of exercise. Even so, cardio remains an important part of a healthy fitness routine. Despite these differences, HIIT can still provide important benefits such as improving cardiovascular fitness, metabolic health, and endurance.
Healthy testosterone levels are crucial for overall well-being. However, healthy habits that boost testosterone, like getting good sleep and exercising, certainly won't hurt. Find positive ways to manage stress and you may naturally increase your testosterone. Increased cortisol levels can also cause you to overeat, which can contribute to weight gain and lowered testosterone. Your body makes the hormone while you sleep, and your levels are usually highest first thing in the morning.

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