From the Guidelines
Increased morning erections after weight loss and increased exercise are a positive sign of improved vascular health and testosterone levels, which is a desirable outcome in terms of morbidity, mortality, and quality of life. When you lose weight and exercise more, your cardiovascular system functions better, improving blood flow throughout your body, including to the penis [ 1 ]. Fat loss specifically reduces estrogen levels and can increase testosterone, which drives sexual function. Exercise also directly boosts testosterone production and reduces stress hormones like cortisol that can interfere with sexual function. Additionally, better sleep quality from regular exercise contributes to more frequent morning erections, as these typically occur during REM sleep.
Key Points to Consider
- The improved blood vessel health from weight loss and exercise means less plaque buildup in arteries, allowing for better blood flow necessary for erections [ 1 ].
- This improvement in morning erections is actually a good indicator of your overall cardiovascular health and suggests your lifestyle changes are having positive effects beyond just physical appearance.
- According to the American Urological Association (AUA) guideline, lifestyle modifications, such as losing weight and increasing physical activity, have the potential to increase total testosterone levels and/or reduce signs and symptoms associated with testosterone deficiency [ 1 ].
- The National Comprehensive Cancer Network (NCCN) also recommends modification of risk factors, such as smoking cessation, weight loss, increasing physical activity, and avoiding excess alcohol consumption, as part of the treatment plan for male sexual dysfunction [ 1 ].
From the Research
Increased Morning Wood after Weight Loss and Exercise
- The increase in morning wood after losing weight and exercising more often can be attributed to several factors, including the potential improvement in testosterone levels 2.
- Testosterone plays a significant role in modulating sexual motivation and erection, and its levels tend to decline with age 2.
- Exercise and weight loss have been shown to have a positive impact on testosterone levels, although the relationship between exercise timing and testosterone levels is still being researched 3, 4.
- A study found that exercise training in the afternoon may elicit superior metabolic effects compared to morning exercise in metabolically compromised individuals, which could potentially impact testosterone levels 4.
- Additionally, obesity has been linked to subnormal testosterone concentrations, and weight loss may help improve testosterone levels 5.
- It is essential to note that the relationship between exercise, weight loss, and testosterone levels is complex and may vary from person to person, and more research is needed to fully understand the effects of exercise timing on testosterone levels 6, 4.
Potential Mechanisms
- The improvement in testosterone levels after weight loss and exercise may be due to the reduction in body fat, particularly visceral obesity, which is associated with low testosterone levels 2, 5.
- Exercise, especially when performed consistently, may also improve insulin sensitivity, which can have a positive impact on testosterone levels 3, 4.
- The timing of exercise, with afternoon exercise potentially having more significant benefits for metabolically compromised individuals, may also play a role in the improvement of testosterone levels 4.
Limitations and Future Research
- More research is needed to fully understand the relationship between exercise, weight loss, and testosterone levels, particularly in regards to the timing of exercise 6, 4.
- Further studies should investigate the effects of exercise timing on testosterone levels in healthy individuals and those with metabolic disorders 4.
- The potential benefits of exercise and weight loss on testosterone levels should be weighed against individual factors, such as age, health status, and lifestyle 2, 5.