I want to improve my testosterone

Support testosterone with compound resistance training, adequate sleep, a healthy body-fat level, and selected supplements.

• 1. Compound resistance training: Try six sets of 10 repetitions of a challenging multi-joint lift, with about two minutes’ rest. Adjust the load so you can complete all 10 reps; avoid extending the session too long. 1 2
• 2. Weights before cardio: If doing both in one workout, lift first and do endurance exercise afterward; cardio first was associated with lower testosterone during the weight-training session. 3
• 3. Supplements: Creatine and fish oil are mentioned as part of a broader foundation, while tongkat ali may support testosterone-related pathways. L-carnitine may have indirect hormone effects; evidence for these options varies. 4 5
• 4. Sleep: Aim for an additional 30–60 minutes of sleep; Huberman also notes that even 20 minutes more REM sleep may be more useful for testosterone than Shilajit. 6
• 5. Cold exposure: It may raise testosterone through hormone pathways, but direct evidence is lacking; treat the effect as uncertain, and avoid potentially harmful direct cooling of the testes. 7 8
• 6. Healthy body-fat level: Avoid being either too overweight or excessively lean, since both can disrupt hormone profiles. 9