How to raise testosterone levels?

The most supported starting point is to address lifestyle factors before considering hormone supplements or medication:

• Sleep and light: Prioritize good sleep and get bright light early in the day; the discussion links morning light with hormonal signaling and notes that avoiding bright light at night may help support testosterone. 1 2
• Resistance training: Do brief, strenuous resistance workouts a few times per week. Heavy sets around six to eight repetitions were associated with testosterone increases; when combining weights and endurance exercise in one session, lift first. 3 2
• Support nutrition and correct deficiencies: Adequate zinc, magnesium, and vitamin D were highlighted; replacing vitamin D was described as helpful when someone is deficient. 4 5
• Be cautious with supplements and hormones: Tongkat ali was discussed as having evidence for increasing testosterone in some contexts, but supplements can have risks and results vary. Get appropriate bloodwork and clinical guidance before trying to alter hormone levels; testosterone therapy can sharply reduce sperm count. 6 7 8

The guidance emphasizes getting sleep, exercise, nutrition, and other behaviors in order before turning to supplements or prescription approaches. 9