How to increase testosterone?

To increase testosterone, the following strategies have been discussed by Andrew Huberman in the Huberman Lab:

1. Resistance Training Protocols:

   • Engaging in specific resistance training protocols can significantly impact testosterone levels. Performing six sets of 10 repetitions with compound movements such as squats, deadlifts, or chin-ups can increase serum testosterone if followed with a strict rest period of around 120 seconds between sets. But doing more than this (e.g., 10 sets) can lead to a decrease in testosterone due to increased cortisol production 1.

2. Exercise Order and Type:

   • If combining weight training with cardio exercises in the same session, it’s optimal to perform weight training first. This order helps maintain higher testosterone levels compared to doing cardio before weight training. Also, high-intensity interval training (HIIT), akin to short, intense bursts of activity, supports testosterone increase, whereas prolonged endurance exercise might lower it due to raised cortisol levels 2.

3. Supplements:

   • Certain supplements are supported by scientific research to modulate testosterone levels. However, Andrew Huberman advises caution and suggests consulting with healthcare providers due to the complex effects some of these might have on the body 3.

     Resistance Training Protocols

     Andrew Huberman

     Andrew discusses the ideal resistance training protocols for increasing testosterone release and how recovery is crucial for seeing improvement from session to session. Six sets of 10 repetitions with compound movements cause a distinctly different result in terms of hormone output than 10 sets of 10 of the exact same movement. Recovery dictates whether or not you can come back and do more work of a different kind.

     

     Huberman Lab

     Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22

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4. Hormone Adjustment Through Light Exposure:

   • Managing light exposure can influence hormonal activities, including testosterone. Adjusting light viewing habits, such as viewing bright light early in the day, can indirectly support testosterone levels through its impact on sleep and circadian rhythms 4.

5. Cold Exposure:

   • Deliberate cold exposure, particularly to the groin area, has been speculated to boost testosterone levels due to mechanisms like increased blood flow after vasoconstriction and dopamine-triggered hormonal changes. Though it's somewhat controversial and lacks direct scientific evidence 5.

Each approach has its nuances and potential effects, making it crucial to adapt these strategies based on individual health profiles and goals.