Increase testosterone

For increasing testosterone, start with the basics:

• Lift heavy, but don’t train to failure: Heavy resistance training (roughly 1–8 reps) is the best-supported exercise approach discussed; if combining lifting and cardio in one workout, lift first. High-intensity intervals or sprints may also increase testosterone, while prolonged endurance exercise—especially beyond about 75 minutes—may reduce it. 1 2
• Prioritize sleep and avoid overtraining: The discussion recommends getting nutrition, exercise, and sleep in order before relying on supplements; it notes that an extra 30–60 minutes of sleep may help testosterone. 3
• Correct nutrient deficiencies: Adequate vitamin D, zinc, and magnesium are highlighted; replacing deficient vitamin D may help optimize testosterone. 4 5
• Supplements are optional and need caution: Tongkat ali has some evidence for increasing free testosterone, and the physician guest describes possible increases in total and free testosterone. The discussion also stresses that effects vary, hormone-modifying supplements warrant medical oversight and bloodwork, and more is not automatically better. 6 7 8
• Avoid assuming testosterone therapy is a first step: Testosterone therapy can dramatically reduce sperm count, so the episode recommends first addressing sleep, exercise, nutrition, stress, and training, and considering fertility implications with a clinician. 9

If you suspect low testosterone, get evaluated rather than trying to raise hormone levels blindly.