Best ways to improve testosterone levels

Improving testosterone levels can involve a variety of approaches highlighted in the Huberman Lab, including resistance training, nutritional adjustments, and managing other lifestyle factors.

Here are the best ways to improve testosterone levels based on the data gathered from the podcast:

1. Resistance Training: Heavy weight bearing exercises, especially those not reaching failure, have been shown to significantly increase testosterone in both males and females for about a day or sometimes up to 48 hours 1.
2. Specific Training Protocol: Performing six sets of 10 repetitions with approximately two-minute rests in between, focusing primarily on compound movements (such as squats, deadlifts, or chin-ups) is an efficient protocol for stimulating testosterone release. High volume beyond this can lead to a catabolic state with increased cortisol, which is not favorable for testosterone levels 2.
3. Nutritional Intake: For men who are overweight, reducing body fat is necessary to improve testosterone and sperm health. For lean men, increasing calories can have a positive effect on testosterone levels. Whether fasting or not, ensuring adequate calorie intake is important for testosterone levels 3.
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     1

     Endurance and Testosterone

     01:21:39
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     2

     Testosterone and Resistance Training

     01:11:26
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     3

     Optimizing Male Hormones

     03:12:21
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     4

     Hormone Health Essentials

     00:14:15
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     5

     Hormones and Substances

     01:10:28
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     6

     Testosterone and Weight Training

     01:18:15
4. Lifestyle Habits: Six key pillars for optimizing hormone health include diet, exercise, stress management, sleep optimization, sunlight exposure, and spiritual health 4.
5. Substance Use: The effect of substances like alcohol and marijuana on testosterone levels varies. Alcohol in high amounts or potent gaba agonists decreases testosterone production, but low to moderate alcohol might have benefits as recommended by the American Heart Association. Smoked marijuana, while the cannabinoids in it are neutral, can increase aromatase which leads to higher estrogen and subsequently lower testosterone levels 5.
6. Endurance Exercise: If combined with weight training, it's better to perform endurance activities after lifting weights to avoid testosterone decreases during the weight session. High-intensity interval training, like sprinting, can increase testosterone 6.

Please remember, the recommendations above should be adjusted for individual differences and health contexts. It is recommended to consult with a healthcare provider for personalized advice.