I want to improve my testosterone

To improve your testosterone levels, there are several strategies you can consider, according to Andrew Huberman.

Training Protocols

1. Resistance Training:

   • Performing six sets of 10 repetitions with compound movements (e.g., squats, deadlifts) has been shown to significantly increase serum testosterone. Keeping rest periods to about 2 minutes between sets is crucial. Avoid extending sessions beyond 75 minutes to prevent a rise in cortisol levels, which can counteract testosterone increases 1.

2. Order of Exercise:

   • When combining endurance and weight training, do weight training first followed by cardiovascular exercises. This order has been shown to maintain higher testosterone levels during workouts 2.

Supplements & Nutrition

1. Creatine and Fish Oil: Fundamental supplements to consider before exploring more experimental ones.
2. Additional Supplements:
   • Tonga Ali: May increase libido and possibly testosterone through luteinizing hormone pathways 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.

     

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   • Boron: Shows some promise in freeing up more testosterone in the blood 2.
   • Lcarnitine: Can potentially improve the sensitivity of androgen receptors, affecting how your body responds to testosterone 4.

Lifestyle Adjustments

1. Sleep: Additional 30-60 minutes of sleep each night can significantly impact testosterone levels. Even a 20-minute increase in REM sleep can be beneficial 3.
2. Cold Exposure: While not fully proven, some people report increases in testosterone with cold exposure, potentially due to dopamine and luteinizing hormone increases 5.

General Health

1. Maintain Healthy Body Fat Percentage: Neither too high nor too low body fat is ideal for optimal hormone levels. This balance is crucial for maintaining both testosterone and estrogen, which are important for libido and overall vitality 6.

Implement these strategies while monitoring your body's response and consulting with healthcare professionals to ensure an effective and safe approach to improving testosterone levels.

For optimal testosterone levels in men, keeping body fat percentage within a certain range is important. Andrew Huberman suggests that:

1. Body Fat Range: Aim to keep body fat below 20%. Carrying too much body fat—over 20%—can negatively affect testosterone levels. Conversely, if a male is already lean (around 10% body fat), further calorie restriction can also reduce testosterone 1.

2. Muscle Mass: Sufficient muscle mass is crucial. A measure known as Fat-Free Mass Index (FFMI) can help assess this. For men, an FFMI of 20 or higher is ideal, while going above 24-25 suggests significant muscle mass, assuming body fat is maintained below 30% 2.

Maintaining your body fat within these ranges can help optimize overall hormone health and testosterone levels.

While Andrew Huberman and his guest, Dr. Gabrielle Lyon, don't specify an exact percentage for ideal muscle mass, they highlight the importance of maintaining muscle mass throughout life.

For midlife and beyond, it's crucial to preserve muscle tissue since muscle efficiency declines with age. Men reach peak muscle mass in their thirties, and to maintain it later, adequate protein intake becomes essential. Older individuals may require consuming 40-50 grams of protein per meal to stimulate muscle growth effectively, similar to younger individuals 1.

For those looking to maximize muscle mass, focusing on resistance training within the 30% to 80% range of one repetition maximum (1RM) is recommended. Performing sets close to failure also plays a significant role in muscle growth and strength gains 2. Balancing heavy and moderate weightlifting can help achieve optimal results.

These strategies, while not hitting an exact muscle mass percentage, offer practical guidance on maintaining and growing muscle effectively.

To support testosterone health, Andrew Huberman discusses various supplements that can help increase or maintain healthy testosterone levels without shutting down natural production. Here's a summary of those supplements:

1. Tongkat Ali:

   • Known to reduce sex hormone binding globulin (SHBG) levels, which can increase free testosterone.
   • May also have pro-fertility effects and mild aphrodisiac properties.
   • Typical dosage ranges from 400 to 800 mg per day 1.

2. Fadogia Agrestis:

   • Can increase luteinizing hormone (LH), which in turn boosts testosterone and estrogen levels.
   • Though promising, the side effect profile is not well documented, so blood work and medical consultation are recommended before use 2.

3. Tribulus Terrestris:

   • Some studies show that it can increase free and bio-available testosterone, though results vary.
   • Shows potential in enhancing libido in both men and women, though more research is needed for conclusive evidence 3.

     Testosterone Transporters

     Andrew Huberman

     Andrew explains how testosterone is transported in the body and the role of sex hormone binding globulin. He also discusses the supplement Tonga Ali and its effects on free testosterone levels.

     

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4. Boron:

   • Discussed as a supplement that may aid in testosterone augmentation, though specific dosages and detailed effects were not heavily discussed 4.

5. Shilajit:

   • Has minor effects on testosterone and sperm quality.
   • Prioritizing sleep, nutrition, and exercise is advised over relying on Shilajit for significant testosterone improvement 5.

6. General Notes:

   • It's crucial to ensure supplements are pure and free from unexpected ingredients. Consultation with a healthcare provider and regular blood work are important to monitor effects and ensure safety 6 1.

In addition to these supplements, Andrew Huberman emphasizes maintaining a healthy lifestyle, including adequate sleep, balanced nutrition, and regular exercise, as foundational elements to support testosterone health.

Here are the dosage recommendations for the supplements aimed at supporting testosterone health, based on the discussions by Andrew Huberman:

1. Tongkat Ali:

   • Dosage ranges from 200 to 600 mg per day.
   • Adjust the dosage according to body size, starting with the minimum and finding the most effective dose.
   • For more potent effects, some sources recommend up to 1200 mg per day 1 2.

2. Fadogia Agrestis:

   • Recommended dose is around 600 mg per day.
   • Important to cycle this supplement: 8 weeks on, 2 weeks off, or 12 weeks on, 1 month off 3.

     Tongkat Ali Dosage

     Andrew Huberman

     Andrew discusses the dosage of Tongkat Ali and its benefits for both men and women. He recommends starting with the minimum amount and finding the minimal effective dose for each individual. Blood work is the most effective way to determine what's working or not working at the level of objective numbers.

     

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3. Tribulus Terrestris:

   • Effective dosages range from 750 mg per day (divided into three doses) to as high as 6000 mg per day, depending on the specific study and application.
   • Use cases vary, with some studies showing benefits in libido and free testosterone over periods from 2 weeks to several months 4.

4. Boron:

   • Recommended dose is 5 to 12 mg per day 2.

5. Shilajit:

   • Although specific dosage recommendations were not detailed, it is noted to have minimal effects on testosterone and is not highly recommended compared to other supplements like Tongkat Ali and Fadogia Agrestis.
   • Focus should be on effective nutrition, exercise, and sleep rather than relying heavily on Shilajit for testosterone improvement 5.

In all cases, it's essential to consult with a healthcare provider before starting these supplements and to monitor their effects through regular blood work to ensure safety and efficacy.