Increase testosterone

To increase testosterone, the following methods have been discussed on the Huberman Lab podcast:

1. Cold Exposure: Deliberate cold exposure, such as cold showers or cold immersion, could potentially increase testosterone. This effect may be mediated through vasoconstriction and subsequent vasodilation, or through increases in dopamine which can stimulate other hormones like luteinizing hormone, potentially increasing testosterone 1.

2. Resistance Training: Engaging in resistance exercise, especially protocols involving heavy loads but not to failure, can significantly boost testosterone levels for about a day up to 48 hours. Optimal protocols suggest exercises like squats or deadlifts performed in six sets of ten repetitions with short rest intervals between sets 2 3.

   Cold Exposure & Testosterone

   Andrew Huberman

   Andrew discusses the practice of using deliberate cold exposure to the groin to increase testosterone and the lack of well-controlled studies supporting this claim. He explores the plausible mechanisms by which cold exposure could increase testosterone, including vasoconstriction and dopamine increases, but emphasizes the potential dangers of direct contact with the testicles.

   

   Huberman Lab

   Using Deliberate Cold Exposure for Health and Performance | Huberman Lab Podcast #66

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3. Sunlight Exposure: Sunlight exposure can also influence testosterone levels, particularly in individuals from regions with low UV exposure. This effect is linked to the role of the skin in synthesizing vitamin D3, necessary for testosterone production. Those with paler skin or less UV exposure tend to experience greater increases in testosterone 4.

4. Tribulus Terrestris Supplement: Supplements like Tribulus Terrestris have shown some capacity to increase free and bioavailable testosterone, although the effects varied across studies and populations 5.

5. Dietary and Additional Supplements: Supplements such as boron have scientific support for potentially increasing free testosterone levels. However, care must be taken due to potential effects on other organs like the prostate and liver 6.

These methods encompass lifestyle changes, physical exercise protocols, and supplementation that have been discussed scientifically for their impact on testosterone levels. As always, it is advisable to consult with healthcare professionals before beginning any new supplement or major lifestyle change.

While the idea of using cold exposure to increase testosterone is prevalent, especially in fitness and social media circles, there are no well-controlled studies proving that direct cold exposure to the testicles effectively boosts testosterone levels. Andrew Huberman explains that while people report anecdotally that testosterone levels rise after such practices, the scientific backing is still lacking. He suggests that any potential increase could be due to mechanisms like vasoconstriction followed by vasodilation, which enhances blood flow to the area, or through dopamine increases affecting hormones like luteinizing hormone, indirectly increasing testosterone (1).

Additionally, the general practice of cold exposure, such as cold showers or swims, may influence hormone levels through vascular and neural mechanisms rather than direct temperature effects. Such exposure can cause vasoconstriction, followed by vasodilation, potentially enhancing blood flow to reproductive organs both in males and females, potentially affecting hormones like testosterone and estrogen (2).

Andrew Huberman further discusses various plausible mechanisms through which cold exposure might influence testosterone production and hormonal balance, but again highlights the absence of direct research studies dedicated to this specific area (3).

In summary, while theoretical mechanisms exist that might support the benefits of cold exposure on testosterone levels, direct scientific evidence specifically linking deliberate cold exposure of the testicles to increased testosterone is not currently available.