What are the best ways to increase my testosterone

The most practical starting points are well-structured resistance training, adequate sleep, and avoiding overtraining; supplements and testosterone therapy warrant more caution.

1. Lift heavy without going to failure: Heavy resistance training—roughly 1–8 reps at challenging loads, while stopping short of failure—was described as a supported way to raise testosterone. Keep hard sessions from running too long: high-intensity sessions beyond about 75 minutes may shift the response toward higher cortisol and lower testosterone. 1

2. Order training strategically: If you combine weights and endurance exercise in one workout, lift first and do endurance afterward. Sprint intervals may raise testosterone, while hard endurance exercise lasting more than about 75 minutes may lower it. 2

3. Prioritize sleep and stress management: Get enough sleep—Huberman specifically suggested that an extra 30–60 minutes nightly may support testosterone—and get sleep, exercise, nutrition, and stress control in order before considering testosterone therapy. 3 4

4. Treat cold exposure as uncertain and indirect: Cooling may cause vasoconstriction followed by rebound vasodilation and increased blood flow to the gonads, but whether temperature directly changes testosterone production is unclear. 5

5. Consider supplements cautiously: Tongkat ali may increase free testosterone and may reduce SHBG when it is high. Fadogia agrestis was described as increasing luteinizing hormone, which can stimulate testosterone release; the discussion also raised a possible toxicity concern. 6 7

6. Weigh testosterone therapy’s risks and benefits: Testosterone replacement can markedly reduce sperm count in males; the discussion recommends correcting lifestyle factors first and, if pursuing therapy, doing so with attention to fertility and a minimal effective dose. 8