what does huberman recommend to increase free testosterone in males

To increase free testosterone in males, Andrew Huberman recommends several natural supplements and practices:

1. Tongkat Ali (Eurycoma longifolia):

   • Dosage: Typically recommended is 400-800 mg per day.
   • Effect: Increases free testosterone levels by reducing sex hormone binding globulin (SHBG), which binds to testosterone and makes it inactive. This supplement has been associated with improvements in libido and vitality, especially in individuals with lower baseline testosterone levels 1 2 3.
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2. Fadogia agrestis:

   • Effect: This herb may stimulate the luteinizing hormone (LH), which can drive increased production of both testosterone and estrogen. Limited studies suggest potential benefits, but it should be used with caution and ideally under medical advice 4 1.

3. Boron:

   • Effect: Some studies suggest that boron supplementation may help to increase levels of free testosterone, potentially affecting hormone binding dynamics in the body. Dosage generally recommended is a couple of grams a day, but individual considerations are essential 5.

4. Exercise and Diet:

   • Regular physical activity and a balanced diet can also positively influence testosterone levels. Huberman emphasizes the importance of overall metabolic health, which can impact hormone levels 4.

5. Walking After Meals:

   • Engaging in brief walks after meals can aid in metabolism and hormone regulation, contributing indirectly to better testosterone levels 4.

It's important to note that individuals considering these supplements should consult with healthcare providers for personalized advice, particularly regarding appropriate dosages and potential interactions with other medications or health conditions.